Give me strength, or give me death!

[Phedder]

Felt like having a spat on the rower to warm up, just did 1km in 3.48 and got a little blood flowing.

The program called for lunges today to stretch the legs, did a first set of 16 with 60kg and the last few reps felt my left glute get really sore. Only did 2 reps of the next set before deciding it was a bad idea to push through. Just did 2x15x60kg squats instead to stretch and get blood into the legs, could feel the glute a little but nothing compared to lunges. Then onto;

DE bench

15xbar

5x40kg

3x60kg

10x3x70kg

Incline DB

10x20kg

2x10x26kg - Incline bench is horrible, the seat is non adjustable and crushes the berries.

Seated shoulder machine press - First machine I've ever liked for this!

10x40

10x60

10x80

5x100

5x120

15x60

Tricep pushdowns SS facepulls

4x15x40 SS 4x10x40

Chest Press Machine - quite like the feel of this too.

4x10x90 trying the various grips.

[hjp]

Is it a new gym or you're just trying the machines?

Looking forward to you smashing smolov. Keep the solid focus an you will nail it

[tomleegolf]

Awesome stuff Phedder, that deadlift is crazy. Good luck with the Smolov should get your squats up as long as you eat and sleep well!

[Phedder]

Is it a new gym or you're just trying the machines?

Looking forward to you smashing smolov. Keep the solid focus an you will nail it

Yeah new gym, joined up 21st of feb and that was pre-comp so all my training then was lift specific. I'm looking forward to it as well, sick of the lunges already I just wanna squat!

Awesome stuff Phedder, that deadlift is crazy. Good luck with the Smolov should get your squats up as long as you eat and sleep well!

Cheers Tom, here's hoping aye. Eating's been pretty well, should end up around 97-98kg for test day. Sleep might not be as easy but I'll be getting all that I can :nod:

[Phedder]

Smolov Intro Day 5 - yesterday

BB Lunges

3x16x40kg - felt too light and easy but didn't feel it through the glute which was good.

Deadlifts - Just wanted to do a quick few before squats render me unable to deadlift

5x60kg

5x100kg

3x140kg (b)

3x170kg

1x190kg

WG Pull Ups SS CG chin

4x5+3

Plate loaded Row Machine - Love it!

12x1pps

3x8+4x1.5pps (8 overhand, 4 underhand)

6x2pps (underhand)

12+4x1pps

Close grip pull downs

15x105

3x10x135

15x90

Seated cable rows

3x8x135

Heading back in soon for the last of the lunges and some heavy bench and shoulders

[Phedder]

Smolov Intro Day 6 - Yesterday

DB Lunges

3x16x20kg

Bench Press - No leg drive, focusing on drive off the chest

lots x bar

8x60kg

3x80kg

3x90kg

3x100kg

3x105kg

1x107.5kg

3x3x100kg

Clean and Press

5x40kg

3x50kg

5x3x60kg

DB shoulder press

10x13kg

10x16kg

8x21kg

5x26kg

Lateral Raises

20x6kg - Strict

15x13kg - Sloppy

[Phedder]

Had my speed, agility and power prac again at midday, 1hr 10 or so of various drills. Felt my left hammy tighten up and twinge a little bit so backed off to 70-80% or so for the remaining drills. Will keep an eye on it next week, luckily didn't feel it at all during squats.

Smolov Intro W2D1

Squats

10xbar

5x60kg

3x80kg

3x100kg

3x120kg (b)

2x2x132.5kg (b) - That was supposed to be all but didn't feel like enough :shifty:

3x5x110kg (b)

Row machine

10+6x1pps

8+4x1.5pps

8x2pps -underhand

4x2.5pps -underhand

4x12x1pps -overhand

Lat Pulldowns

15x90

10x120

3x12x105

Face Pulls

12x40

12x50

10x60

Overhead tri extension SS Push downs

30 reps each at 20lb

Token cable curls

3x10

[Phedder]

No training today, but I stayed at uni longer than usual and thus my fasting period was extended to about 19 hours. Figured I'd break it with a bit of a feast =P~

Two pepperoni tower supermarket pizzas and I added ~400g diced chicken, sweet chilli sauce, 1 red capsicum, ~100g cheese, ranch sauce swirl and Moroccan seasoning washed down with ~500ml milk

Approx breakdown

235g Pro

245g Carb

125g Fat

3045 calories

Some lamb chops and stirfry vege with olive oil to come later

[drizzt]

=P~ =P~ =P~ yum! Are you IF'ing?

Re: extra reps, I did the same my first time through the intro cycle... and the first session of the base, but those thoughts quickly get beaten out of you :pfft: Good start though!

[Phedder]

=P~ =P~ =P~ yum! Are you IF'ing?

Re: extra reps, I did the same my first time through the intro cycle... and the first session of the base, but those thoughts quickly get beaten out of you :pfft: Good start though!

Yeah have been back on it since getting back to uni, just fits so well with my schedule down here. Been eating more meat than I usually would as well, absolutely loving the diet and pretty sure I'll be able to keep fat gain somewhat minimal.

I won't be tampering with the base at all, read enough horror stories for that Just this 2nd week of the intro looks so, well, boring The extra sets at the end aren't really taxing at all, could easily double those reps. Just a bit more practice I suppose. I actually played around with belt positioning/tightness on those final 3 sets of 110. I've come to the conclusion I need an extra 1-2cm on the waist for it to fit perfectly, so a little fat gain wouldn't go unwanted :shifty:

[hjp]

Pizza looks goooood!!!

Almost time to begin the base cycle. Excited? Or nervous?

[Phedder]

Pizza looks goooood!!!

Almost time to begin the base cycle. Excited? Or nervous?

Twas so good! Going to become a regular thing I think =P~

Excited for the 1st week, nervous for the 2nd, and will be a zombie by the 3rd so it doesn't matter

Today;

Smolov Intro W2D2

Squats

lotsxbar

8x60kg

5x80kg

3x100kg (b)

3x120kg (b)

3x132.5kg (b)

10x100kg (b)

Bench

lots x bar

8x60kg

5x80kg

3x3x90kg - Flat back, no leg drive, 2-3 sec pause each rep.

2x3x100kg - T'n'G with leg drive.

2x10x60kg - Close gripped

Overhead Press

10xbar

5x40kg

2x5x50kg - Wasn't feeling right

DB press

10x13kg

3x8x18kg

Lateral raises slightly bent forward

15x8kg - Strict

12x11kg - Strict

10x16kg - Momentum

15x6kg - Strict

Overhead Rope tri extensions SS Pressdowns

15x30 SS 15x30 - Too light

8x50 SS 8x50 - Too heavy

12x40 SS 12x40 - Just right

[samuelNZ]

Good on you bro for having the balls to run smolov.

You finding you need the belt for squats? Or just using it for safety? Just curious.

[Phedder]

Good on you bro for having the balls to run smolov.

You finding you need the belt for squats? Or just using it for safety? Just curious.

Cheers mate

Safety/performance I suppose. I don't really need it for anything but the top sets, but I find it helps make me so much tighter and the squat a more fluid motion. I like to drop the lighter sets as low as possible, and the deeper I go the more support I feel I get from the belt. I'm wearing it pretty loose and really forcing my stomach out against it, I do the same without the belt but I feel it does make a huge difference to my squat, probably both physically and mentally.

I should do more squatting without it, or at least warm up higher without. But I don't think Smolov is the time to test those limits

[Phedder]

Smolov Intro W2D2

Had somewhere else to be so bugger all rest for this session, got a good sweat up.

Squats

lots x bar

2x5x60kg

5x80kg

3x100kg

3x120kg (b)

5x132.5kg (b)

3x120kg (b)

WG pull ups ss CG chin ups

4x5+3

Row machine

4x12x1pps

SS

Lat Pulldowns

4x10x85

Face Pulls

4x12x40

Base begins on Monday \:D/ Just have to survive tomorrow first :shifty: Hoping I don't get a 2 day hangover, I'll probably try do the first session beltless, but we'll see.

[Phedder]

Earlier today I had another speed/agility/power session. A lot of medicine ball power drills and then a lot of speed work on the stairs, touch each step, miss 1, miss 2, bounding up etc.

Smolov Base W1D1

Bodyweight: 96.1kg \:D/ Had been hovering in the 95s for a while, good to see a little jump. Definitely in much better condition than the last time I was this heavy, can still make out some abdominal definition with the right lighting On the right track for the hundy :nod:

Long warm up, racks were busy and eventually just worked in.

Squats

10x60kg

3x100kg

4x9x107.5kg (b) - Damn those 'high' reps :oops: Weight was piss easy, 9th reps still shooting up with a fair bit of power but I just got gassed.

Heavy Bench

lots x bar

8x60kg

3x80kg

2x90kg

1x100kg - Paused

1x105kg - Paused

1x110kg - felt really good, only T'n'G but moved quite quickly. 112.5 next week, 115 the 3rd week then hopefully a paused 115 at comp.

2x2x100kg

DB press

10x13kg

10x18kg

3x8x23kg

[Phedder]

Smolov Base W1D2

Squats

lots x bar

8x60kg

3x80kg

3x100kg

5x7x115kg (b) - First 3 sets were sweet as, 1-2min rests. Started getting a massive headache so took 4-5min rests for the next 2 sets and the headache hung around for the rest of the session, though less intense :evil:

WG Pull ups ss CG chin ups

3x5+5 (only 4 chins on the 3rd set)

Incline DB rows

2x12x21kg

10x28kg - Really uncomfortable bench, bugger it.

Row machine

4x12x1pps - overhand grip

Face Pulls

15x40

12x50

12x60 Drop set to;

20x40

Got a bit of a dilemma for the next 2 sessions. I'm doing an ISAK anthropometry course from friday until sunday. Fri is only 5-7pm, but Sat and Sun is 8.30am to 6pm. The kicker is that I'll be working Saturday night as well, not sure of start time but I'd definitely be cutting it very fine if I tried to get in Saturdays session between course and work.

So the question to the wise ones is; would I be completely insane to do the 3rd session tomorrow, and 4th on Friday night? 3 days of Smolov back to back :crazy:

[hjp]

Yes you would be insane lol

Nice to see it cranking, understand that feeling of 9 reps being the lungs cranking :pfft:

[Phedder]

Insane, but possible?

I think I might just try and bank the 7x5 session tomorrow, and then I've at least got the option of doing 10x3 on Friday, or leaving it to Sat if I really have to and try make it a quick session before work.

[Phedder]

Realised I'd be able to fit the sessions in today and tomorrow so stuck with the planned days, but holy heck what a busy day :shock: Strange training at Unipol again, first time I've been in since the move and upgrade. Looks flash, but still pretty crap haha. Needs more new equipment, but there's definitely a lot more space now which is good. Still got all the regulars though, seemed every other minute people were coming over and saying hi, good to catch up with a few mates and see some familiar faces.

Smolov Base W1D3

Squats

lots x bar

8x60kg

3x100kg

1x120kg (b)

7x5x122.5kg (b) - kept changing my belt tightness, think I'm going to wear it 1 notch tighter than I have been for the heavier days. It's a tad too tight for my liking, but more support than the looser notch.

Bench rows

2x12x50kg

10x60kg

Bench press

5x60kg

6x3x70kg - Speed reps

2x80kg

1x90kg

1x100kg

1x105kg

2x2x100kg

Done. Wanted to work shoulders too but was way too late and I still had a lot of eating to do for the day Will try fit them in tomorrow if the course finishes a bit earlier than expected.

[Phedder]

The course went well over the weekend, I'm now a skinfold and girth measuring machine Just now have to measure up 20 people and send in the data to get the bit of paper that says so :shifty: The instructors measurements put me at 12.5% bf at 96kg. I'll happily take that, and the added compliment that I had the hardest thigh skinfold to take out of the class because my legs were too muscular making the skin very tight

Smolov Base W1D4 - Saturday

Squats

lots x bar

5x60kg

3x100kg

1x120kg (b)

10x3x130kg (b)

Pull ups - between last 6 sets of squats.

6x5

Was pretty late by then and had to pound back a heap of food then get to work.

Earlier today I had another speed agility and power session. Mostly agility focused so a lot of quick foot work and stop starts and turns. Finished off with a few proper sprints focusing on correct mechanics at 80-90% effort.

Then tried to head into Sky to start week 2 of smolov, and it's closed for Otago anniversary day :doh: So i'll go in tomorrow for day 1, and again on Wednesday to get back on schedule. Back to back high rep days will suck :pale:

[hhhh1]

why didnt you just go unipol? if u need people for your bodyfat measurements u can measure me (no homo)

[Phedder]

A bit too late and it takes ages for me to walk there, plus I haven't really slept or eaten enough so wouldn't be able to give it what I should. I figure if I get plenty of sleep and stuff myself for the next 2 days I'll be better off than half assing today and having the rest before day 2.

It's a bit annoying as you have to sign out the equipment to use it and can only have it for 1 day so I've got a few flats lined up to get through quite a few in one hit. If I fall a few short I'll let you know :nod: One of the other guys was thinking of chucking up a flyer in unipol to get volunteers, so could look out for that.

[Phedder]

Legs are actually a little sore from yesterdays agility and sprints. More so than the weeks worth of squatting :-s Go figure.

Smolov W2D1

Squats

lots x bar

2x5x60kg

3x100kg

4x9x117.5kg (b) Rep PB Went downhill fast, first set was great felt I could of done 15+, 2nd alright, 3rd set I'd developed a headache and by the 4th my head was throbbing and I pretty much rest-paused from 5 reps onwards, 3-4 big breaths then squat etc.

Heavy Bench

lots x bar

5x60kg

3x80kg

2x90kg

1x100kg (ww) - All T'n'G from here.

1x105kg (ww)

1x112.5kg (ww) - Absolutely flew up \:D/ Chucked some chalk on the bench and hands, got a really good leg drive and pulled the bar apart strong. Felt easier than the 105 actually.

Flat DB Press

10x23kg

8x31kg

8x36kg

8x31kg

Out of time. Currently munching down the Post-WO feed before heading out for dinner

[Phedder]

Smolov Base W2D2

Squats

lotsxbar

2x5x60kg

3x100kg

1x120kg (b)

5x7x125kg (b) Rep PB Hardest day so far, 7th reps were really starting to slow right down. Once I finished I looked at the clock and I'd only been squatting for 20 minutes :shifty: Will try slow myself down a bit and get the recovery needed from now on.

Kroc rows

15x20kg

2x15x40kg

Plate Row Machine

3x12x1pps (underhand)

Cable Curls

4x10x45

SS

Face Pulls

4x12x50

Today went okay considering I was supposed to have a days rest between yesterdays session and this. Day off now before 2 more back to back \:D/ ...but it will be spent slumped over my computer pounding out a lab report Must remember to get up and stretch my hips plenty tomorrow. Post-WO feed + half a block of choc come at me! =P~