Push, Pull, Squat

sure have to join in the fun somehow.

trained in IP last night.

Gonna be doing the IP programme from now and it'll be modified a little focus on the squat, deadlift and bench as Im gonna compete in the single lfits again next year

IP Warm up
Walking lunges - 10
Hamstring Walks - 10
Aeroplanes - 10
Scap push ups - 10
scap inverted rows - 10
Hurdle steps & over/unders - 5 per side.

Foam Rolling - 6 positions

Strength 1
Deep olympic squats
2 x 8 - 20kg
5 - 40kg
5 - 50kg
5 - 60kg
5 - 70kg
5 - 80kg

Single Leg Deadlifts with 24kg KB
4 x 8 per leg

Hanging Leg Raises
6,6,6,8

Bench Press
20kg - 2 x 8
50kg - 8
60kg - 8
80kg - 5
85kg - 5
90kg - 4,3,3,3

GHR Side Raises
3 x 10 per side

Curls
15kg DBs - 4 x 8

Didnt go too heavy on the squats as this is meant to be a deload week.
Didnt do the unsupported DB rows as I did rows on Monday.

FTA69 wrote: »

Stop the lights, after reading this forum for a while I was led to believe it was a great yoke and now on further examination it seems that people don't like it at all.

Yeah, most don't and I finally came around to the idea that I wasn't gaining from it.
I gave it a good go, 14 cycles so 14 months of my time.

I need to improve on the three powerlifts I'm gonna compete again so need a change

I programme 11

IP Warm up
Sumo Squats - 10
Walking lunges - 10
Hamstring Walks - 10
Aeroplanes - 10
Scap push ups - 10
scap inverted rows - 10
Hurdle steps & over/unders - 5 per side.

Foam Rolling - 6 positions

Repitition 2

Trap Bar Deadlifts on Low handles
60kg - 2 x 12
100kg - 5 x 8

High Rep band assisted pull ups
Grey band - 2 x 12
Green band - 2 x 8
Grey band - 2 x 8

Conventional sit ups
3 x 20

Ring push ups
10,8,7,8,7

Push presses
20kg - 10
50kg - 5 x 10

45 degree machine back extensions
BW - 10
BW + X vest - 5 x 10

High rep stuff = hard, especially ring bastarding push ups.
good session though

Smolov bench week 1 day 3

Warm up
Dislocates
Ytws
Band pull aparts.

20kg - 2 x 10
40kg - 2 x 10
60kg - 5

&0kg - 7 x 5

Cleans - 40kg - 3 x 3
60kg - 3x 3
Lots of 2nd pulls with 60kg
Some bb curls and db hammer curls

IP warm up
Foam rolling

Smolov Week 2 day 1
75kg - 4 x 9

Strength 2.
Hang power cleans
40kg - 2 x 8
60kg - 3 x 5
65kg - 2 x 5

Elevated split squats
4 x 8

Plate shifting
3 sets

BB rows
40kg 2 x 8
80kg - 5 d 5

Arnold press
17.5 DBs - 4 x 8

Dragon flies
3 x 10

DB tricep extensions
2 x 12.5kg DBs
- 4 x 8

Prowler pushes
Plus 100kg - 10 pushes in 9.24

Stretching and foam rolling

Benchhing was handy enough on all sets.

Got my bodyfat checked again this evening.
Up to 150mm from 138mm two weeks ago.
All down to beer the last two weeks.
On a 10 week fat loss competition now.
No more beer and aiming for under 100mm.

Today
Smolov for bench
Week 2 Day 2
80kg - 5 x 7

Last two sets were tough

smolov for bench
week 2 day 4

warmed up with the usual
shoulder dislocates
ytws
band pull aparts
scarecrows

bar - 2 x 20
50kg - 2 x 8
70kg - 2 x 5

90kg - 10 x 3
first 5 sets were grand
for the next 5 sets, the first rep was grand, 2nd rep had a noticeable drop in bar speed and the 3rd rep on each set was tough, but they werent grinders, even the last one.
should be ok for adding 2.5kg again next week.

curls for the girls

8kg DBs - 2 x 10
14kg DBs - 3 x 10
s/s with
cable rope curls
20kg - 5 x 10

EZ bar curls
30kg - 3 x 10

Staning overhead press
30kg - 2 x 10
50kg - 5
60kg - 3

idea here was to just figure out for definite my opener on the press next weekend.
will go for 60kg and see what i can knock out after that.

nice bit of stretching

weekly weigh in today on the IP scales.
106.1kg.
a 2kg loss in a week from watching the food and not drinking.

this is the lightest I think I've been (by a pound or so) since, well, I dont know when so very happy.
actually looking forward to getting the bodyfat checked next monday.

Will brought the pain this evening in the shape of a conditioning session that left me like a beettroot.

IP warm up (flexibility and mobility stuff)
lunges
hamstring walks
aeroplanes
scap push ups
scap inverted rows
band pull aparts
shoulder dislocates
hurdle steps
over unders

Conditioning Block 1.
10' min block
Prowler plus 110kg
10 pushes in 9.25. (balls out on last push)

5 mins recovery

Work Block 1
15' block
Rounds of
box jumps x 5
ass. pull ups x 5
ass. dips x 5

11 rounds and 5 box jumps completed.

5 mins recovery

Conditioning Block 2
10' block
lateral sprinting with 2 sprawls at each end
60 sprints in 10 mins going every 10 seconds
each sprint lasting ~10 seconds with 10 seconds recovery

5 mins recovery

Work Block 2
15' Block
Rounds of:
Gobelt squat with 32.5kg DB - 5
Unsupported DB Row with 25kg DB - 5 per side
Single arm DB Press with 15kg DB - 5 per side

13 rounds completed in 15 mins.

was like a boiled ****e after this, especially considering I was absolutely pwned by gymfreak who got 15 rounds. :oops:
she was also awesome at the lateral sprints.

stretching - loads
foam rolling - 8 positions

Food intake for the day
Meal 1: 1 oatibix with honey, 2 scoops whey with 5g L-leucine and 5 fish oils tabs
Meal 2: 3 oatcakes with peanut butter and 500ml of water
Meal 3: chicken breast with carrots and cup of black coffee
Meal 4: 3 thermopure tablets, 1 can low carb monster and 2 scoops of explode II
Meal 5: 2 scoops whey.
Meal 6: 1 1/2 chicken breasts, 1/2 pepper, 1/2 onion, 1 1/2 tomatoes, 5 fish oils, 500ml water with 5g L-leucine
Meal 7: 1 scoop whey with 200ml water and 3 ZMA.


Explode II is absolutely vile tasting, probably due to the creatine ethyl ester.

Time to stop being a flaky tool and focus on one goal at a time. To that end, Im not going to bother finishing Smolov for bench. Im just gonna go what Will and Barry tell me which will actually be difficult for me because I am flaky, overthinking tool.

It's currently fat loss for the next 9 weeks, then it'll be strength focussed for the single lifts WHEN i get down to 100kg

Food intake today

Meal 1: 1 oatibix with honey, 5 fish oils tabs and 2 scoops of whey with 5g L-leucine
Meal 2: 3 oatcakes with peanut butter and a green tea
Meal 3: chicken breast and a tuna melt
Meal 4: cup of coffee, 2 scoops Explode II and 3 thermopure
Meal 5: 2 scoops whey
Meal 6: 2 chicken breasts, onions, tomaotes and scallions, 500ml water with 5g L-leucine
Meal 7: 1 scoop whey and 3 ZMA