AK's Journal...

[poos_n_wees]

Thank you ...... Yes we do....

*Jealous* Very cool.

I keep putting notes in our gym suggestion box that a GHR machine would be awesome (each with different handwriting of course ) but have yet to hear (or see) anything yet

[Old Bull]

Thank you ...... Yes we do....

*Jealous* Very cool.

I keep putting notes in our gym suggestion box that a GHR machine would be awesome (each with different handwriting of course ) but have yet to hear (or see) anything yet

Get them to trade a not much used piece of equipment ie Smith Machine, Pec Deck, Incline Bench, for a GHR :discussion:

I can give you reasons what PLs do with these machines

Probably won't go down well, but will get some chatter going on.

OB 8)

[AK]

Thank you ...... Yes we do....

*Jealous* Very cool.

I keep putting notes in our gym suggestion box that a GHR machine would be awesome (each with different handwriting of course ) but have yet to hear (or see) anything yet

HA HA HA .... Good on you

I will probably spend quite a bit of time on it in the nexy few weeks as my back does not seem to get better at all .... Can't deadlift, or squat for that matter, so need to make sure i don't let my hamstrings fade away too much... :?

I will probably scrap my SHEIKO project as well as this " back pull seem to be a stuborn one "

[AK]

AM

Squats

5 @ 90

2s of 4 @ 105

2s of 3 @ 122.5 >>>--------> I had to stop after this.... My back felt like it will snap into two

Bench ( single mini band, all reps paused )

5 @ 65

4 @ 77.5

2s of 3 @ 90

1s of 2 @ 105

1s of 1 @ 105

1s of 2 @ 100

* I felt good yesterday, as far as my back goes and I was convinced I would be able to squat today. However it wasn't in the cards for me.

It seems to me this "niggle" is here to stay and I will have to take a different aproach to work around it.

Thus I decided to lay done the SHEIKO for a while, it just wouldn't be a fair review or productive toward a bigger total ....

** I will stay away from back squats and deads for a little. In the mean time I will see if I can maintain my lowerbody strengt some how.... I have to see what exercises my back can tolerate.

***My neuromuscular therapist thinks I have too much of an anterior pelvic tilt, so streching my hip flexors will be on the menu more often also need to do mobility exercises for ankles hips and shoulders.

...Also need to do some core stability work.

Bumped out... :banging:

[AK]

AM

Bench Press ( single mini, all reps paused)

5 @ 70

4 @ 77.5

2s of 3 @ 90

5s of 3 @ 100 ( very last rep was a grinder )

Incline bench press ( all reps paused )

4s of 5 @ 82.5

PM

Bench press ( all reps paused and stopped short of chest 1 inch )

6 @ 70

2s of 6 @ 77.5

4s of 6 @ 85

Chin ups 3s of 5 @ BW ( God .... the good old days when I did these with BW + 20kg ... It will come back...)

Supine rows 3s of 8 all reps paused

Shoulder dumbell presses 3s of 8 at 35 lb just some easy stuff dont want to load overhead too much...

Dumbbell rows 3s of 8 @ 35lb ( being carefull with back

:? )

[AK]

A little dynamic flexibility work.... than:

Front squats : a few sets of 5-6 @ 60-70 :oops: ( SHAME )

GHRs 6s of 5r @ BW

Pull troughs: 5 sets of 8 at 45 ( first time... like them )

Bridges

Plate loaded fron squat ( first time... nice )

Streching ( static )

*Back felt ok on fronts may try to go a bit heawyer next time around....

[Old Bull]

Happy,

Gotta love the Avartar \:D/

OB1 8)

[AK]

Thank you :thankyou: Ha Ha ...

[AK]

Bench press with 30kg chain ( all reps paused )

3 @ 60

3 @ 80

3 sets of 3 @ 85

3 @ 80

2 Board presses

3 @ 120

3 @ 125

2 @ 130

Blast chain rows 4 sets of 8 @ BW

Dumbbell rows 3 sets of 10 @ 35 lb

French presses 2 sets of 8 @ 40

BW dips till close to failure 21reps

Streching....

* The double on 130 on the two board is my max... Very surprised how week I am at this. Something to work at.

[AK]

Front squats

2s of 6 @ 60

1s of 6 @ 70

2s of 6 @ 80 ( Still ... SHAME :oops: )

A few practice run on wide stance squats with the bar only.... Lacking hip flexibility, knees caved in :cry:

Bulgarian squats with the bar only 3+3sets of 8

Pull trouhgs 4 sets of 8 at 60-75 good start....

Core: dead bug variants #1 and # 2

* just taking it easy ...

[AK]

AM workout

Bench (with a single mini, all reps paused)

5 @ 70

4 @ 80

2s of 3 @ 90

3s of 3 @ 102.5

2s of 3 @ 110 ( no mini band )

Incline bench ( very steep, paused )

5 @ 80

3s of 5 @ 85

5 @ 80

PM workout

1 and a 1/3 Bench ( paused )

6 @ 70

2s of 5 @ 80

2s of 4 @ 85

Chin ups: 5 sets of 6reps @ BW

Supine rows: 4 sets of 8 ( about half of the reps paused )

Face pulls 3 sets of 8ish....

Streching.

* Felt ok in the morning but the afternoon session was a bit slow... Maybe the lack of carbs in the diet, or maybe the absence of my training partner...

[Varven]

I thought read somewhere in your journal you werent sure where the pl meet would be held in Aucks?

Usual venue for novice meets have been in Club Physical New Lynn.

Will pay to recheck.

Will pass on phone numbers of couple of guys who are usually in organising it.

Good luck !

[AK]

I thought read somewhere in your journal you werent sure where the pl meet would be held in Aucks?

Usual venue for novice meets have been in Club Physical New Lynn.

Will pay to recheck.

Will pass on phone numbers of couple of guys who are usually in organising it.

Good luck !

Thank you Varven!

Yes... you are right I was going to look at competing in September, since the only novice comp around here is on the 1st of December only... I tought it be a good one to tie me over till the next.

However, I pulled something in my back a few weeks ago so no deads or back squats for a little while... Thus, not sure if I get enough training in to build a base for the sept comp. Therefore may skip it and focuse on december. Unless .... it comes right soonish :? Thank you tho

:wink:

[AK]

Front squats:

6 @ 60

6 @ 70

6 @ 80

6 @ 90

Romanian deadlift

3 sets of 6 @ 40

Bulgarian squats

8 @ bar

8 @ 30

8 @ 35

Pull troughs

8 @ 45

8 @ 60

2 x 8 @ 75

GHRs 3 sets of 7 @ BW + 5

Front and side planks...

* Be nice to heal and be able to lift a bit more :?

[Mike Zero]

How much did your squat/dead get out of the smolov meso cycle when you did it? I'm thinking of starting it in a few weeks.

[AK]

How much did your squat/dead get out of the smolov meso cycle when you did it? I'm thinking of starting it in a few weeks.

I did the the "Base Mesocycle" which is 4 weeks including a week de-load.

I gained 10kg on my squat which is a nice amount to gain in only 3 weeks.

I never deadlifted back than so no idea how much if any it would have put on my dead. However since I do squat oly style ( high bar, close to medium stance ) every time my squat goes up my dead ( conventional ) follows with similar amount.

( The last comp was the only time I dead lifted sumo, I usually lift conventional. Only worked my summo for 4 weeks prior to this last comp to see what its like. )

I consider my leg "drive" to be my weekness in deads, relatively to my low back strenght.

I saw your post about de-loading a little... I think its a very good/sensible idea to do so, prior to your SMOLOV experience.

Any idea on how you will set up the rest of your training.... ?

I am also considering to do a cycle of it maybe the base meso, a bit of switching and if my knees and back are still in one piece give the intense meso

a go as well... Will probably modify it some way, to suit my needs...

[Mike Zero]

Thanks for all that.

Yeah 10kg is awesome for 3 weeks work.

In a perfect world I would've deloaded right before I started the cycle but I am desperate for rest right now. I think next week I'll test my max deadlift after getting back into the groove of squats, then week after I'll have to test my squat with just belt/wraps. Then smolov.

If you're interested here's a comprehensive article about deadlift sticking points and various ways to deal with them: http://www.t-nation.com/readArticle.do?id=586815

Good read.

[Mike Zero]

Oh and I'd probably just fit in an ME Upper and DE Upper day into the workout as my other stuff.

[AK]

Thanks for all that.

Yeah 10kg is awesome for 3 weeks work.

In a perfect world I would've deloaded right before I started the cycle but I am desperate for rest right now. I think next week I'll test my max deadlift after getting back into the groove of squats, then week after I'll have to test my squat with just belt/wraps. Then smolov.

If you're interested here's a comprehensive article about deadlift sticking points and various ways to deal with them: http://www.t-nation.com/readArticle.do?id=586815

Good read.

You are welcome.... I am familiar with the article and enjoy reading E.C's stuff...

Good luck with Smolov...

[AK]

Bench with 40 kg chains (paused)

3 reps @ 50 / 60 / 70 / 75

3 sets of 3 @ 80

2 Board (paused)

3 reps @ 120 / 125

3 Board

3 @ 130

3 @ 135 ( easy-ish )

Blast chain rows:

2 sets of 10 @ BW

2 sets of 10 @ BW + 5

Dumbbell rows:

2 sets of 10 @ 40lb

2 sets of 6 @ 50lb

Streching...

[AK]

Front squats:

6 @ 80 / 90 / 100

Band stomps ( green ) 3 sets of 10

Pull troughs

8 @ 75 / 90 / 105

CORE: reverse crunches, dead bugs, fron and side planks

* slowly-slowly... trying to load the back a bit more every lowerbody day....

[poos_n_wees]

CORE: reverse crunches, dead bugs, fron and side planks

I'm intrigued.. how do you do the dead bugs?

[AK]

CORE: reverse crunches, dead bugs, fron and side planks

I'm intrigued.. how do you do the dead bugs?

Hello P&W .... The best if you have a look for your self @

http://www.t-nation.com/readArticle.do; ... ceTraining

Its about 2/3 down the article....I hope it helps :wink:

[AK]

Bench press: 2 sets of 5-4-3-2-1 @ 100kg ( not all reps paused )

Chin ups: 5 sets of 5 @ BW and 10lb

Band Squizes 3 sets of 8 with the purple band...

Supine rows: 4 sets of 8

Close grip Bench press :

5 @ 80

5 @ 90

5 @ 92.5

A little rotator cuff work and streching.

* I tried to go 100 on the 1 set of close grip bench press.... I got stapeled

:oops: ... Ha Ha Ha... I can't believe how weak I am in this movement... Oh well, it will come back soon.

[AK]

Front squats: 5 @ 60 / 80 and 4 sets of 5 @ 100

One legged back extentions 4 sets of 5 @ body weight only...

GHRs

8 @ BW

6 @ BW + 5

5 @ BW + 10

4 @ BW + 10

Core: Reverse crunches, forward and side planks.