Keep the blood in your head and your feet on the ground

cardio,shoot me · 18-04-2010 01:34PM

lol what happened to 5/3/1?

itsallaboutheL · 18-04-2010 01:36PM

Parsley wrote: »

uuggghhh. getting my act together now. WS4SB III commencing tomorrow, and i'll resume eating food.

are we training today

the drifter · 18-04-2010 01:39PM

are ye too feckers in cork or limerick?

Parsley · 18-04-2010 02:08PM

cardio,shoot me wrote: »

lol what happened to 5/3/1?

decided to go with westside! i said it there a short while back... better for powerlifting!

and i'm in cork... might do a small bit of running

cardio,shoot me · 18-04-2010 02:13PM

ah ok, im seriously considering running smolov for bench again, its classic!

the drifter · 18-04-2010 02:13PM

ok thought ye might have been in Limerick im going to head to UL....

are you going to make L run?

Parsley · 18-04-2010 03:14PM

cardio,shoot me wrote: »

ah ok, im seriously considering running smolov for bench again, its classic!

I did it before but it didn't do much for me cos I didn't really do it right :pac:

the drifter wrote: »

ok thought ye might have been in Limerick im going to head to UL....

are you going to make L run?

I've done it before!

Parsley · 19-04-2010 10:19PM

so going running last night with fattie was a bad idea... i'm quite sick now!

itsallaboutheL · 20-04-2010 02:45PM

Parsley wrote: »

so going running last night with fattie was a bad idea... i'm quite sick now!

also fattie is faster than you.... that must suck..

Parsley · 20-04-2010 03:17PM

itsallaboutheL wrote: »

also fattie is faster than you.... that must suck..

i kicked your ****ing ass!

Parsley · 20-04-2010 07:12PM

WS W1 Day ME Upper

Shoulder activation

Bench
20kg x30
60kg x12
70kg x8
80kg x5
90kg x3
100kg x5

Incline db bench
22kg bells x20
22kg bells x18

Cable Row/Facepull 4x12 Superset
rows, full stack
facepulls, 16.25

DB shrugs
28kg bells 3x15

some curls

Parsley · 21-04-2010 02:39PM

Comments on yesterday... happy with the bench. have changed my setup a bit. the last couple reps at 100kg were slow, but they didn't stick at any point. rest was... grand.

Parsley · 21-04-2010 05:41PM

WS week 1 DE Lower

OH squats + cleans warmup

Bulgarian Split Squats (no added ROM)
12kg bells 4x12

45 degree hypers
10kg med ball, 3x12

Plate side bends
20kg plate, 4x15

Uuuuuuuuuugggggghhhh. hungover. sweating like and absolute bastard, not feeling great at all. i should do some stretching to avoid crippling leg doms tomorrow but....

Also, my gym has nowhere to do box jumps... and vertical jumps just look silly. i'll just do power cleans instead...

Parsley · 24-04-2010 01:02AM

RE Upper

Shoulder Activation

Incline DB Bench
warmups
30kg bells, 4x12

Lat Pull Down/Facepulls superset 4x12
lat pulldown 75kg
facepulls 23.75kg

Lateral Raises
8kg bells 4x12

DB shrugs/EZ curls superset 3x10
Shrugs, 30kg bells
Curls, bar +30kg

Parsley · 24-04-2010 01:27PM

There was supposed to be forearm/grip work after that but mine were already in bits so that can **** off!

Parsley · 24-04-2010 05:36PM

ME Lower

Warm up, lunges, stretches, foam rolling

Squats
60kg x10 (deeep)
70kg x8 " "
80kg x5 " "
90kg x3
100kg x3
115kg x3
130kg x4 PB by 1 rep

Barbell Split Squats
60kg x8
60kg x8
60kg x8

45deg hypers
+10kg med ball, 3x10

Ab Circuit thing

Squats were gooood. experimenting with different types of warmups and today's was great. everything felt nice and flexible, no balance or tightness issues, solid. happy.

Parsley · 26-04-2010 11:26PM

ME Upper

Shoulder Activation

Bench
20kg x30
60kg x10
70kg x8
80kg x5
90kg x3
100kg x3
110kg x1.5... wtf, was looking for 3

Incline DB bench
24kg bells x18
24kg bells x18

Cable Row/Facepull superset
rows, full stack
facepulls 21.25kg
3x12

Shrugs
34kg bells, 3x15

EZ Curls
Bar +30kg 3x10

Blaming lack of target reps on the bench on not eating and sleeping right, only having a day rest after max squatting, and f*cking hating the bench in the mardyke.... will get em next week.

Parsley · 27-04-2010 08:16PM

RE Lower

Warmups

Power Cleans
60kg x5
70kg x3
80kg x1
80kg x1

Bulgarian split squats, added ROM
14kg bells 4x10

Pullups
BW 2x12

45deg hypers
15kg plate, 3x12

Side bends
20kg plate, 3x15 each side

Foam rolling

Cleans were grand.

Balance is a bit all over the shop on the split squats, must practice em...

Started into doing more foam rolling lately. tis good shtuff.

itsallaboutheL · 27-04-2010 08:22PM

I'm too tired to go find my own log..

This Evening

Some Activation Stuff

Hang Cleans

60kg 3 x 5
65kg x 5
70kg 9 x 5

a few singles... i just couldn't get a 10th set everything refused to work

Pullups
5 x 5
all different grips

Hypers
2 x 12

Plate Shrugs
3 x 25

Floor Wipers
3 x 20
setted with floor presses with the bar i had in my hand for the wipers.

Parsley · 27-04-2010 08:27PM

GTFO you lazy cunt!!!!!

Parsley · 29-04-2010 10:07PM

RE Upper

Shoulder Activation

Slight Incline DB Press
20kg bells x15
26kg bells x12
34kg bells x10
34kg bells x10
34kg bells x10

Floor Presses
20kg x10
60kg x10
80kg x5
80kg x5
80kg x5
80kg x5

Pullups/Seated DB cleans superset
bw x12, 12kg bells x10
bw x12, 12kg bells x10
bw x10, 12kg bells x10

Tricep Pushdowns
33.75kg x18
33.75kg x15
31.25kg x15

Extremely tired after that.

Parsley · 30-04-2010 11:54PM

ME Lower

Warmups etc

OH Squats

Squats
warmups at-
60kg, 70kg, 80kg, 90kg, 100kg

120kg x3

Split Squats
60kg 3x10

Leg Press
3x10 with whatever weight was on it... heavy enough

90deg Hypers
one set of ten... the yoke in the rowing club is really painful to use[/b]

Straight Leg Situps
w/ 25kg 3x15

Side Bends
20kg 3x15

Have some videos from 2 weeks ago, checking technique. They've somehow copied over from the camera to the PC in slow motion tho... but the sound's in normal time. weird, but might be handy for spotting technique flaws!

Parsley · 01-05-2010 12:39AM

turns out it's just windows media player acting the gowl, the vids play fine with other players. found some vids from my last smolov session a few months back, will throw them up too.

Parsley · 01-05-2010 12:16PM

vids vids vids. all comments welcome....

https://www.youtube.com/watch?v=c1rLaX_ne-k

https://www.youtube.com/watch?v=F2UvVx2WOLY

https://www.youtube.com/watch?v=_W4J-CSBnpM

https://www.youtube.com/watch?v=yILwmgf-teI

https://www.youtube.com/watch?v=Wk2L2iFL8w8

https://www.youtube.com/watch?v=tWe_OYPz-Co

https://www.youtube.com/watch?v=mU3UaU0rxBA

https://www.youtube.com/watch?v=lY03Lh_I_sc

the drifter · 01-05-2010 03:21PM

your knees are coming in when your squatting focus on keeping them facing out for the duration of the squat...

nice bench...elbows look nice and tucked

the OH squat.....id be inclined to widen the grip and get the bar back a bit more...but i cant over head squat so im not one to listen to on this :P

Parsley · 03-05-2010 06:50PM

ME Upper

Shoulder Activation

Bench
20kg x20
60kg x10
70kg x8
80kg x6
90kg x6
100kg x3
110kg x1.5... again wtf

Assisstance work, blah

My ability to handle 110kg on the bench has gone nowhere since january. after gvt my reps went from 90x5 to 90x8 and 100x3 to 100x5. still haven't doubled 110 but i pissed up 115 the week before last. Gonna have a go at fixing my technique somehow...

Parsley · 03-05-2010 11:44PM

think i'll switch the main Upper exercise to CGBP... teach me to tuck more, and work my tri's cos my lockout is ****.

Parsley · 04-05-2010 10:41PM

DE Lower

Warmups

Power Cleans
60kg x3
60kg x3
60kg x3

Bulgarian Split Squats, added ROM
14kg bells x10
14kg bells x10
14kg bells x10

Rack Pulls
160kg x3
170kg x3
180kg x1

Good Mornings
60kg x10
60kg x10
60kg x10

Straight Leg Situps
15kg x15
25kg x12
25kg x12
25kg x12

grand enough! plenty foam rolling and the like.

Parsley · 06-05-2010 09:52PM

RE Upper

Shoulder activation (rushed)

CGBP
20kg x20
60kg x10
70kg x8
80kg x8
80kg x8
80kg x8

Incline DB Press
32kg bells x8
32kg bells x8
32kg bells x8
20kg bells x12 (dropset)

Lat Pulldown/Facepull superset
pulldowns 75kg x10
facepulls 23.75kg x12
x4

BW Dips
x20
x20
x10-10

Parsley · 07-05-2010 08:04PM

ME Lower

Warmup

Squats
20kg x20
60kg x10
80kg x6
100kg x3
120kg x3
140kg x2 PB by 1 rep
100kg x3

all beltless

Split Squats
60kg x10
60kg x10
60kg x10

SL Plate situps
15kg x20
25kg x10
25kg x10

Foam rolling, stretching and outta there.

Squats were all done beltless cos i left my belt at home! Felt solid though, good to train without the belt once in a while. Might've had a third rep if i'd had it but i'm happy to have doubled my previous belted PB with no belt.