The natty life

[tomleegolf]

Vid of first set

[tomleegolf]

Smolov Wk 3 Day 2

Squat

20kg x8

60kg x6

100kg x3

120kg x3

135kg x7, 3 sets (belt, wrist wraps)

135kg x10 (belt, knee wraps, wrist wraps)

135kg x4, (belt, wrist wraps)

Fuarrrkkkkk!!!! Lower back was pumped as hell, was so sore I lay on the ground panting for 5 minutes. 3rd set was a real grinder so I decided to use knee wraps for my 4th set. Made it so easy, in hindsight should've just gone for the 14 reps and finished it off. Just 2 more workouts left of this torture.

[tomleegolf]

Smolov Wk 3 Day 3

Squat

20kg x10

60kg x8

100kg x3

120kg x3 (belt, wrist wraps)

140kg x5, 7 sets (belt, wrist wraps)

Wow, 35 reps with 140kgs today. And I didn't have to resort to using knee wraps. Today, the first rep of every set seemed to be the hardest and then I figure the groove, the reps after got easier.

Only one more session of base mesocycle left. 10 sets of 3 with 150kgs, should be a mission.

[drizzt]

Awesome Tom, I loved the 5 x 7s and 4 x 9s personally, always seemed to get so much better every week. The other two sessions were pretty hit and miss ha ha.

Either way looking forward to seeing your end result, good luck with the remaining sessions!

[tomleegolf]

Awesome Tom, I loved the 5 x 7s and 4 x 9s personally, always seemed to get so much better every week. The other two sessions were pretty hit and miss ha ha.

Either way looking forward to seeing your end result, good luck with the remaining sessions!

Cheers Drizzt, 5 reps seem to be the sweet spot for me. Probably from the 5x5 I did earlier on in the year.

Smolov Wk 3 Day 4

Squat

20kg x10

60kg x8

100kg x3

120kg x3 (belt, wrist wraps)

140kg x1

150kg x3, 4 sets

150kg x2 (failed 3rd rep)

150kg x5 (knee wraps)

150kg x4, 2 sets

150kg x3

Base mesocycle completed! Ooh raa!

Well, today was a mission indeed. Hips and groin was feeling sore from yesterday's session so I was a bit tender and the weight felt very heavy on my back. Got through the first 4 sets ok but on the 5th I ran out of steam. So I slapped on my knee wraps and did the remaining 16 reps in 4 sets.

I'm pretty sure I'm on the verge of overtraining at the moment and if there was another week of hard squatting, I'm sure I would sustain an injury. My hips, groin and knees just feel worn and tender at the moment as well as my elbows being quite sore. I was feeling really sleepy and tired at work the last few days as well, despite having 8 hours of solid sleep a night. So I'm grateful that I can have 3 easy weeks now before I get back into it. I'm thinking of doing the Smolov Jr for Bench starting next week so I focus on my bench while my posterior chain work is easy.

1RM Test day COME AT ME BRAH! It will be next Wednesday instead of Saturday as I will probably play a golf tournament nek weekend.

[I Declare War]

shit tom, you're turning into a squatting machine.

don't neglect your other lifts tho!

nice effort.

[tomleegolf]

shit tom, you're turning into a squatting machine.

don't neglect your other lifts tho!

nice effort.

Haha thanks IDW.

Yeah, my other lifts are getting neglected at the moment but if I can put some serious weight on my squat, it should be worth it. As long as my bench and deadlift don't go too far backwards, I'll be satisfied.

On another note, I better do some deadlifting or at least rack pulls asap because my callouses on my hands are getting softer :oops: Don't wanna get baby hands now, do I? :roll:

[I Declare War]

shit tom, you're turning into a squatting machine.

don't neglect your other lifts tho!

nice effort.

Haha thanks IDW.

Yeah, my other lifts are getting neglected at the moment but if I can put some serious weight on my squat, it should be worth it. As long as my bench and deadlift don't go too far backwards, I'll be satisfied.

On another note, I better do some deadlifting or at least rack pulls asap because my callouses on my hands are getting softer :oops: Don't wanna get baby hands now, do I? :roll:

good stuff man. yep keep the deadlift and bench going if you can.

[Laver]

IMO with Smolov you should still be doing push/pull days for upper body, you can even squeeze in some low volume deadlifts, it's worked well for me, deadlift doesn't go down, bench increases, squat skyrockets

[tomleegolf]

IMO with Smolov you should still be doing push/pull days for upper body, you can even squeeze in some low volume deadlifts, it's worked well for me, deadlift doesn't go down, bench increases, squat skyrockets

I was planning on doing upper body stuff and moderate deadlifts but after squats, I was just too gassed to do anything else. Thanks for your input though

[olympia]

Goo to see you doing well on the smolov mate. Have just started the squat myself so looking forward to some serious hard work and gains. If you can get that bench up youl be pushing some pretty big numbers for your weight. Can see you going a long way . :clap:

[tomleegolf]

Goo to see you doing well on the smolov mate. Have just started the squat myself so looking forward to some serious hard work and gains. If you can get that bench up youl be pushing some pretty big numbers for your weight. Can see you going a long way . :clap:

Good luck Olympia, what 1RM are you going off? Are you doing the intro microcycle?

Yeah, really need to sort my bench out but I think it's a matter of putting some size on my upper body. 13 inch arms aren't very good at pushing weight.

[bang_bang]

That squat template sounds ruthless, kudos for giving it a go. I'll be interested to see how you go on the bench, I'm about to start the jr bench as well. My bench hasnt moved for months although I did grind out an ugly single at 100kg not long ago I think that was more good fortune rather than any strength gain :pfft: I'm assuming your 90kg bench was paused? What can u touch n go?

[tomleegolf]

That squat template sounds ruthless, kudos for giving it a go. I'll be interested to see how you go on the bench, I'm about to start the jr bench as well. My bench hasnt moved for months although I did grind out an ugly single at 100kg not long ago I think that was more good fortune rather than any strength gain :pfft: I'm assuming your 90kg bench was paused? What can u touch n go?

Yes, my 90kg bench was paused in comp. I've done it twice now, in the September Push pull, it was a 10kg PB and third attempt but I didn't do a squat beforehand. I benched 90kg as an opener in December but failed 95kg twice off the chest. It's frustrating man. I've tried 100kg at home touch n go, didn't even budge. To be honest, I don't get any extra momentum from doing tng, might be because my weak point is about an inch off the chest?

[bang_bang]

I know that feel bro. Make gains on dead and squat every week but don't make any on bench for months. Wtf.

[drizzt]

Grats on completing the Base bro, you're doing the Full cycle huh?

Looking forward to your test numbers :nod:

[Hitro]

Hey Tom

Interested in how the strength training over the past year or so has impacted your golf?

I use to play alot of golf and was reasonable (6 handicap) but got kinda bored of it a few years back and now with the family have little time. Anyway, I was never known for being a big hitter with my short game being my real strength. Been working out for about 12 months and played first game of the year just before christmas. Shot 85 with numerous 3 putts but my driving was awesome. So much further than before. My 2 and 3 irons were huge too. Played again couple of days ago and shot 74 with much better putting. Drives were again alot further than I ever remembered. Are you seeing similar gains?

Cheers

[tomleegolf]

Hey Tom

Interested in how the strength training over the past year or so has impacted your golf?

I use to play alot of golf and was reasonable (6 handicap) but got kinda bored of it a few years back and now with the family have little time. Anyway, I was never known for being a big hitter with my short game being my real strength. Been working out for about 12 months and played first game of the year just before christmas. Shot 85 with numerous 3 putts but my driving was awesome. So much further than before. My 2 and 3 irons were huge too. Played again couple of days ago and shot 74 with much better putting. Drives were again alot further than I ever remembered. Are you seeing similar gains?

Cheers

Hey mate! Good to meet a fellow golfer, was wondering whether there were any on here.

Like you, I used to play a lot more and I got reasonably good too, best handicap I got to was +1.7, was practising everyday for a few hours. Got to play for the Bay of Plenty a few times and played a few tournaments too. But it was pretty hard because I was so small, on a 190m Par 3, I'd be hitting driver while the other big guys were smashing 5 iron or something on.

After gaining 10kgs though, I was hitting the ball a lot further even though I was not as flexible as before. I'd say I currently carry the ball 200-220m depending on wind with my driver. But fuarrk, frustrating cos I've lost my touch and I'm making silly as mistakes so my scores are worse than when I could barely hit the ball out of my shadow. Now my handicap's 3.2, I'm playing the North Island U19s next week so will see how I go there.

My NZGA page: http://www.golf.co.nz/MyGolf/Default.as ... e=46898377

[tomleegolf]

Grats on completing the Base bro, you're doing the Full cycle huh?

Looking forward to your test numbers :nod:

Yep, doing the full cycle. Test day for the Intense cycle will be the Auckland Raw 3lift in March.

[tomleegolf]

Guy that filmed me finally uploaded so here it is. My lifts at the North Island Champs 2011 3rd Dec

[Hitro]

Hey mate! Good to meet a fellow golfer, was wondering whether there were any on here.

Like you, I used to play a lot more and I got reasonably good too, best handicap I got to was +1.7, was practising everyday for a few hours. Got to play for the Bay of Plenty a few times and played a few tournaments too. But it was pretty hard because I was so small, on a 190m Par 3, I'd be hitting driver while the other big guys were smashing 5 iron or something on.

After gaining 10kgs though, I was hitting the ball a lot further even though I was not as flexible as before. I'd say I currently carry the ball 200-220m depending on wind with my driver. But fuarrk, frustrating cos I've lost my touch and I'm making silly as mistakes so my scores are worse than when I could barely hit the ball out of my shadow. Now my handicap's 3.2, I'm playing the North Island U19s next week so will see how I go there.

My NZGA page: http://www.golf.co.nz/MyGolf/Default.as ... e=46898377

Ahh I see. Losing the touch around greens etc is a real bugger eh. I noticed it big time after over a year off the course. No feel for those short chips or bump and run shots. Such a focus game is golf. Need to have the mind switched on 100% of the time otherwise do silly stuff and start dropping shots.

Good luck for the under 19s!

[tomleegolf]

Smolov Base Cycle Test Day

Squat

20kg x10

60kg x8

100kg x3

140kg x2 (belt, wrist wraps)

160kg x1

170kg x1

180kg FAIL

180kg x1 (ADD KNEE WRAPS)

190KG FAIL

100kg x10, 2 sets (belt, wrist wraps)

DB Bench Press

30kg x12, 4

20kg x6, 2 sets

Flyes

8kg x12,

10kg x12, 2 sets

Cable tri pressdowns

42kg? lb? x18, 12, 6

DS 36 x6, 30 x6, 24 x8, 18 x12, 12 x20

Today I tested my squat max and while I'm not stoked with my result, I'll take it. Started at 160 and that was easy so I did 170 next and that was a bit slow. Went for 180 next, the big 4 plates each side, it looked swole on the bar. Unfortunately I couldn't get it out of the hole so had to get spotted back up. Wrapped my knees up and I went for it again and I just got it. Decided to try 190 but it wasn't to be either.

Then I did dem dumbbell bench presses wid dem 30kg ones and I did dem 12 reps to failure. Then some flyes and pressdowns where I did an intense dropset to finish off. Got the craziest pump ever in my tris and chest, couldn't even bend my arms 90 degress. Was mean training in the gym, I'm gonna join one after I complete my Smolov program.

[drizzt]

Nice Tom, can't help but think you might have went better with a little more rest following the final session, though? Just a thought, nice results anyway :nod:

[tomleegolf]

Nice Tom, can't help but think you might have went better with a little more rest following the final session, though? Just a thought, nice results anyway :nod:

Most probably, didnt help that I only slept 3 hours on sunday night, 5 hours on monday nd about 8 last night. Lower back was still feeling pretty tight and it got pretty fatigued today after squats, Unfortunately, Wednesday is my day off and Im busy on the weekend so had no other choice

[tomleegolf]

Vid of squats.