Give me strength, or give me death!

[Phedder]

Yesterdays session.

Smolov Base W2D3

Squats

lots x bar

2x5x60kg

3x100kg

2x120kg (b)

7x5x132.5kg (b) Volume PB

All I had time for, had to be back at the flat for a red card...Which is why today's session started off less than stellar.

Today

Smolov Base W2D4

lots x bar

2x5x60kg

3x100kg

3x120kg (b)

8x3x140kg (b) Volume PB

6x140kg (b) Rep PB \:D/

So I ended up drinking a lot more than intended last night. It was all going to plan until I ended up losing a game which meant I had to funnel the 'Hell cup' Which was kindly made up of donations of beer, diesel, red wine, white wine, vodka, gin and a few other vodka RTD things. Glad I had to funnel it, was way too foul to actually drink.

That meant that todays session started off pretty slow and I just felt tired and weak. The first 5 sets or so felt like 3 reps was all I had to give. I was yawning between sets and just generally felt shit. Noticed I was running out of time before the gym closed so I started working myself up a bit to try and get through the sets a bit quicker. Actually went slightly past closing and still had 2 sets to go, so really worked myself up and banged out 6 reps to finish it off for the day. Felt like the best set of them all, maybe had another 2 reps in me as well. Bloody stoked with that, especially after how it all started.

[hjp]

Well done given the drinking lol very nice work! Smashin it bro!

[Phedder]

Another speed agility and power session earlier today.

Smolov Base W3D1 - Final stretch

Weighed in at 96.5kg

Squats

lots x bar

2x5x60kg

3x100kg

1x120kg (b)

4x9x122.5kg (b) Rep PB

Bench

lots x bar

5x60kg

3x80kg

1x90kg

1x100kg

1x105kg

2x1x110kg - Wanted to go for 115 T'n'G but fucked the negative on the first 110 and totally lost the groove. Made the lift but wasn't confident to move up weight without getting it right first. 2nd 110 much better, but could tell by now 115 wasn't happening.

3x2x100kg.

Shoulder Press Machine.

6x10 Climbing the stack, started at 35 finished at 100 I think, then drop set to 70.

Will hopefully be able to give 115 a nudge on Friday, will be my last heavy bench session before the comp...Which I really need to get my entry form in for, just need to be paid first

[Phedder]

Did 30 minutes of spin class today for a lab measuring glycemic response during exercise and sweat rates. Probably not the best idea during Smolov, but it got the blood flowing well.

[Shutupandsquat]

nice repping on those squats!

[tinytraps]

Smashing the smolov bro!

[Phedder]

Smashing the smolov bro!

Cheers mate, I may have just made the last 2 sessions a bit harder today :shifty:

Smolov Base W3D2.

Squats

lots x bar

3x5x60kg

3x100kg

1x120kg (b)

5x7x130kg (b) - the 4th set the bar rolled down my back too far, quickly racked it, re-set and finished off the reps.

CG chin ups

5@BW

Here's where things went wrong... Was setting up the belt with a 20kg plate, thought I'd attached everything correctly but apparently one end of the chain wasn't fully in the caribiner. A few steps towards the bar, and the plate drops right onto my big toe :doh: So I picked the plate up, made sure it was properly attached and then did my set of 5. Swapped to a 10kg plate and did another 7. Then went into the toilets to make sure it wasn't bleeding, all good just cracked nail a bit and gone black underneath. Back up stairs for;

Plate Row Machine

4x15x1pps (2 sets Underhand, 2 sets overhand)

Called it there, pissed off that I've injured myself and couldn't finish the session properly, really wanted to give my back a good thrashing.

I'm pretty sure it's not broken, just won't goddamn stop throbbing and putting weight on it is a big no no. On the bright side I'll be focusing really hard on keeping the weight on my heels for the last 2 squat sessions :pfft: At least it wasn't two 20s :roll:

[steak]

the plate drops right onto my big toe

been there done that :twisted:

Dropped/aimed a 20 on jerks cell phone once too...nearly came to fisticuffs

[Monarchking]

Hey man. Hope all is good and training is good. Sorry not upto date with your progress.

Are you in dunedin or lived in dunedin? vIf not ignore what I am about to say lol Im travling to Dunedin every weekend because the Mrs plays hockey there and am wondering where the best place would be to get a decent sesh in as a casual. I hit up Les Mills the other week but that was 25 bucks and pissed me off. Any grungy gyms down there? or gyms I could get a casual pass on saturday morning that you recomend? thanks

Peace

go hard

[hjp]

Ouch!! Plate on the toe can't be fun lol

Hope you still manage to nail these last two sessions, are you going to be carrying on for the whole Smolov routine?

[Phedder]

been there done that :twisted:

How long before you could walk properly again The toe is currently about twice the size of his mate, and very colourful :shifty:

Hey man. Hope all is good and training is good. Sorry not upto date with your progress.

Are you in dunedin or lived in dunedin? vIf not ignore what I am about to say lol Im travling to Dunedin every weekend because the Mrs plays hockey there and am wondering where the best place would be to get a decent sesh in as a casual. I hit up Les Mills the other week but that was 25 bucks and pissed me off. Any grungy gyms down there? or gyms I could get a casual pass on saturday morning that you recomend? thanks

Peace

go hard

Sky Fitness would probably be your best bet, it's where I'm training currently. Not sure what a casual would be, I'd guess $10 but Phil's a great guy and could possibly do you a deal for like 10 sessions or something? All the gear you'd need, and never that busy on a Saturday. I think Unipol which is the Uni gym at the new stadium probably does pretty cheap casuals as well. Here's their websites if you want to contact them; http://skyfitness.co.nz/ and http://www.unipol.co.nz/

Ouch!! Plate on the toe can't be fun lol

Hope you still manage to nail these last two sessions, are you going to be carrying on for the whole Smolov routine?

I certainly wouldn't recommend it :doh:

Unfortunately don't think I can nail the last 2 sessions. The gyms closed today so I've only got tomorrow to fit them in, and I'm heading to Wanaka for a few days on Sunday. Tossing up whether to try do both sessions Tomorrow or combine them somehow. Could try session 1 at 9am and session 2 at 2.30 :shock: Or as it's 7x5x137.5 and 10x3x145 do the first 4 sets of 137.5 and then 5 sets of 145? Then try get more sets done if I can. Really annoyed at myself for not realising the gym would be shut today, would have done a session yesterday if I had.

I wasn't originally planning on it, but now I can't really see why not to continue. I might even try stretch out Smolov Jr for bench to 4 weeks and do it 3 days a week and throw that in as well during the switching/start of the intense. Unfortunately the South Island champs on 9th of June fall right in the middle of my exam period, so I just have to wait and hope that I don't have one on that day or the day before.

[Phedder]

Smolov Base W3D3/4

Weigh in: 97.2kg PB \:D/ Last year when I got to around 96-97 on the Unipol scales (which I'm sure weigh a bit heavy anyway) there was no sign of abs whatsoever. Currently I can make out a fair bit of definition in the right lighting, nothing great at all but still a major improvement in body composition. I'll do an updated lot of pics once I'm consistently above the 100kg mark, should be good to compare back to my last lot at 91-92kg from November (DP).

Squats

lots x bar

2x5x60kg

3x100kg

1x120kg (b)

1x130kg (b)

3x5x137.5kg (b)

5x3x145kg (b)

1x152.5kg (b)

Deadlifts

5x70kg

3x110kg

3x150kg (b)

1x180kg (b)

1x200kg (b)

1x210kg (b)

2x180kg (b)

I'm a bit annoyed at having to miss one of the smolov sessions, I'm sure it's something that will always bug me until I run smolov again and nail it flawlessly :twisted: Having said that I think doing a little from the 3rd and 4th days worked well, I'm confident I'd have managed 7x5x137.5 and also the 10x3x145kg if I could have done them on seperate days. Threw in a quick single at 152.5kg which was my 2nd lift at the March 3rd comp, and it came up brilliantly, especially after 8 work sets prior to it. Felt faster/stronger than any of the 1st reps at 145kg, I suppose it's because I actually fired myself up a bit for it. Should make for an easy opener next Sat :nod:

Deadlifts felt great, really just wanted to feel some weight in my hands again to make sure my grip was okay. For the 200 and 210 I held them at lockout for a good 5 seconds, grip felt strong but burning a lot from being a bit unfamiliar. I don't think I've gone 3 weeks without deadlifting since I first picked a bar up off the ground almost 2 years ago Both 200 and 210 were very quick off the floor, slowing a bit at the top as always, had to remember to fire the glutes to finish off the 210 strongly. 200 will make an easy opener, and I'm hoping to be able to use my 2nd deadlift to hit the qualifying total for Equipped Nationals lifting Raw (provided squat and bench go as expected). This should leave my 3rd attempt to go for broke, would love to hit 240. No doubt I'd have it off the floor, just those last 2-3 inches I'm unsure about. I know 235 will be there, so we'll just see on the day.

Off to Wanaka tomorrow, back Tuesday night and I'll try get in some speed/tech work for squats and work up to an opener for bench + some back work.

[hjp]

Was a good compromise mate! Hard when the gyms aren't open to get it done but was a smart move you did I reckon man!

Awesome deads, especially after all those squats :shock:

Enjoy the break bro

[tinytraps]

Cant wait to see your lifts from champs they are gonna be off the chain bro!

[Phedder]

Was a good compromise mate! Hard when the gyms aren't open to get it done but was a smart move you did I reckon man!

Awesome deads, especially after all those squats :shock:

Enjoy the break bro

Thanks for the reassurance Felt right combining the days, got a feel for both and know I'd have been able to complete them if I had managed my time better.

I was pleasantly surprised at the deads, was only planning on working to 200 but that flew up so figured push it a little further. Pretty confident of a new PB come comp time

Cant wait to see your lifts from champs they are gonna be off the chain bro!

Here's hoping :pray: Main goals are to get a 180+ squat, and a 515 total to qualify for equipped nationals. Anything above those and I'll be wrapped :grin:

[Phedder]

Quick speed/tech session.

Weighed in at 97.3kg - Holding steady, should be anywhere from 96.5-97kg for the 8.30am weigh in. Was 94.0kg at weigh in on March 3, so good gains

Squats

lots x bar

2x5x60kg

3x100kg

2x3x100kg (loose belt)

1x140kg (tight belt)

2x1x180kg (tight belt) - Just walkouts, held for 10 secs or so then racked again. WOW 180 feels heavy :oops: Had a tonne of pressure in my head. Although that's how 140 used to feel. Hoping it feels lighter on the day :pray:

2x3x100kg (b)

Bench - All reps with a long pause

lots x bar

3x3x60kg

2x80kg

1x90kg

2x3x60kg

Lat Pulldowns

4x10-15 - Focusing on a good stretch and contraction

Face Pulls

4x10-15 - Same as the Pulldowns. Lats/upperback feeling quite tight. Will be doing plenty of massage/foam rolling/stretching all over to help loosen up over the next 2 days.

[hjp]

Weighed in at 72.3kg - Holding steady, should be anywhere from 96.5-97kg for the 8.30am weigh in.

Just putting on a casual 20kg

[Phedder]

Weighed in at 72.3kg - Holding steady, should be anywhere from 96.5-97kg for the 8.30am weigh in.

Just putting on a casual 20kg

Strong bloat is strong

How or why I typed that I have no idea :crazy: Fixed now.

[Monarchking]

^^^thanks man will check out sky fitness 2mrw

[Phedder]

^^^thanks man will check out sky fitness 2mrw

The Otago Powerlifting Champs are at sky tomorrow. Not sure if the gym will be open to train. Downstairs with cardio and a few weights probably will be, but I think upstairs where the main weights are might be used for comp only. Really not sure, would pay to give them a ring, or just stop in and watch some comp anyway

[red machine]

great work getting thought that cycle esp with the madness of startin up student life again, enjoy some big pb's!!

[Phedder]

14th of April, Otago Powerlifting Champs. I lifted Raw.

Weighed in at 96.6kg. 2.6kg up from March 3, happy with that.

Squats

152.5kg (b) - Good lift

170kg (b) - Good lift - 5kg PB

180kg (b&ww) - Good lift - 15kg PB \:D/

Bench

100kg (ww) - Good lift

110kg (ww) - Good lift

115kg (ww) - No lift - This number is haunting me now :evil:

Deadlifts

205kg (b) - Good lift

225kg (b) - Good lift

235kg (b) - Good lift - 7.5kg PB

Total 525kg - 22.5kg PB

I'll try and get a video up of my attempts in the next few days, still have to get a decent editing program and figure it all out :shifty:

All up it was an awesome day with a great bunch of competitors and officials, thanks to everyone who took part. I achieved my two main goals, the 180kg squat and qualifying for the equipped nationals.

Squats were feeling really good, even though I almost timed out of my first attempt I decided I'd quickly go to the toilet as the first group were finishing up, walked back up the stairs and they were calling my name. Quickly threw the belt on and sank it for an easy opener. 170 felt like I had to work a little bit but came up sweet, so decided on 180 for a safe 3rd. That came up pretty well, slowed down a little but the vid shows a bit more in the tank I think.

Bench same as always really. 100 flew up, no worries. 110 was actually a little slower than usual, so that didn't bode well. Then sure enough, 115 I got off the chest and hit my usual sticking point. Held it and pushed it there for a few seconds but it wasn't going anywhere. Elbows flared early as well. Getting frustrated at my bench now, I've gained 5-6kg since first hitting 110 paused and it hasn't changed. I need more speed and dumbbell work for strength off the chest, but technique is still a bit off as well.

Deadlifts were for the qualifying total. 205 came up easy, 225 I definitely had to work for a bit and that gave me the total I needed so left my 3rd attempt to go for broke. I went for it, and I broke haha. Got into a bad position for the 235 but managed to grind it out anyway, but as soon as I put the bar down I knew I'd done something to my back. Still very stiff and sore today, I'll be seeing the physio this week and hopefully it's just muscular and not a bulged disc or anything.

CoastNZ on this forum had been convinced to give the comp a go as well, put on quite a show making every lift look far too easy. Weighing in a bit over 105 I think he ended up with 210 squat, 145 bench and 235 deadlift with just a belt, and leaving at least 10-15kg in the tank for every lift. Some good banter from the spotter/loaders telling him to put some weight on the bar, said he would for his final deadlift and it still flew up. Great raw power and strength, could be a big future in the sport if he decided to pursue powerlifting instead of rugby.

[hhhh1]

nice lifts. whens the next comp in Dunedin and what do you need to do to enter?

[Phedder]

nice lifts. whens the next comp in Dunedin and what do you need to do to enter?

The next comp in Dunedin is Nationals, which you have to be a financial member and to have qualified for to compete. There's a novice bench comp on Sept 1st, but I don't think any more novice 3 lifts this year. Might have to look to canterbury if you wanted to do a novice comp.

[Phedder]

And here's my video of the comp. Not the greatest quality but was taken with my cellphone, it is what it is.