Give me strength, or give me death!

[Phedder]

Heres a much better vid of my 3rd squat courtesy of Drizzt:

Glad to see that from a much better angle, I originally thought my technique had gone to total crap for that but I held it together better than I thought. Bodes well :nod:

[Phedder]

Last session before smolovisation. I won't have time tomorrow morning for more.

Bench

lots x bar

2x5x60kg

3x80kg

3x5x100kg

15x60kg

Squats

lots x bar

2x5x60kg

3x100kg

7x120kg (B)

5x140kg (B)

3x150kg (B)

Chin ups

2x8

Seated Rows

2x12

Bench and Squats were supersetted, done in about 40 min. Will get in a little more upper back training at work.

[Phedder]

Smolovisation W1D1

Bench

lots x bar

2x5x60kg

6x6x82.5kg @7-8s

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

4x9x130kg (B)@9,9,8.5,8.

Face Pulls

2x20x100lb

Nice and simple for the first day, Alternated between bench and squats for working sets to save time. My conditioning is non existant haha, 9 rep squats killed me despite the weight being so light. First 2 sets felt a bit rusty hence the higher RPE, last 2 felt a lot easier, much better form and smoother lifts. Will possibly sneak in some more back training at work, some chins and light machine rows or something.

[Phedder]

Smolivisation W1D2

Bench

lots x bar

2x5x60kg

3x80kg

7x5x87.5kg @7.5s-8s

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

5x7x140kg (B) @8.5, 8.5, 9, 9.5, 8.5

Face Pulls

2x20x100lb

Tri pressdowns

50x50lb

25x50lb

BB curls

50x20kg

25x20kg

Yep, high reps are still killing me. Made it through but those 6th and 7th reps were tough. Down to 5s and 3s for the rest of the week on squats, much more manageable. Haven't done any filming yet but will get that sorted soon, my mate dropped my camera at the comp so I'm getting an old one off him he doesn't use. Again, will try get in some more ab and core at work. Maybe ab wheels and pull ups.

[Phedder]

Smolovisation W1D3

Bench

lots x bar

2x5x60kg

3x80kg

8x4x95kg @8s. Still really easy.

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

7x5x150kg (B) @8.5s-9.5s Some of the 5th reps were pretty grindy, shouldn't be this hard in week 1.

And that's all. Took just under 2 hours for warm up and then alternating bench and squats.

[Phedder]

Smolivisation W1D4

Bench

lots x bar

2x5x60kg

3x80kg

1x100kg

10x3x100kg - @8s, paused all reps on the final set.

Squat

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

1x160kg (B)

10x3x160kg (B) @8.5s-9.5s. Had to tighten my belt up from set 4 onwards, was hoping to get through the first week with a loose belt. Pretty tough, but all reps came up without any doubt. Might only add 5kg next week instead of 10 to be safe.

That's it. Will do some upper back work with bands tonight then some mobility and core at work tomorrow.

[Phedder]

Back and core.

Rotators to warm up.

DB Rows

10x34kg

10x44kg

10x54kg

Chin ups

5

5+10kg

3x5+20kg

8

Seated Row Machine

3x15 wide grip

Ab wheel

12xbw

3x12+15kg

45 minutes of stretching, mobility and foam rolling.

[Phedder]

Smolovisation W2D1

Bench

lots x bar

2x5x60kg

3x80kg

6x6x90kg @7s, really easy.

Squat

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

4x9x137.5kg (B) @8.5s

Overhead Tricep Cable Extensions

3x25x60lb

Face Pulls

3x25x60lb

[Phedder]

Smolovisation W2D2 - Half way!

Bench

lots x bar

2x5x60kg

3x80kg

7x5x95kg - @8s - Still easy.

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

1x145kg (B)

5x7x145kg (B) @9,9,9.5,9.5,8.5

The 8.5 is when I tightened my belt. I've been using a loose belt as much as possible, and man it made a difference for that final set!

Ab wheel

12

3x10x+15kg

Chest supported row (6 reps wide grip, 6 close neutral)

12xbar

12x20kg

2x12x30kg

12x20kg

Log curls

2x20

Vid:

[Phedder]

Smolovisation W2D3

Bench

lots x bar

2x5x60kg

3x80kg

8x4x100kg @8-8.5s

Squats

lots x bar

5x60kg

3x100kg

1x140kg (B)

1x155kg (B)

7x5x155kg (B) Unsure of exact RPEs for each set, all around 9s or 9.5s though. Cranked my song for the final set which felt a bit easier, 8.5 or 9.

Ring Chins

3x5xbw

Some tricep work and playing around more on the rings.

Also forgot the camera today so no footage, will make sure to take it in for the 10x3s.

[Phedder]

Smolovisation W2D4

Bench

lots x bar

2x5x60kg

3x80kg

1x100kg

10x3x107.5kg @8s-8.5s, all sets felt quite similar. Paused all 3 reps on the final set

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

1x160kg (B)

9x3x165kg (B) @8.5s-9.5s tightened my belt up from 6th set onwards

3x170kg (B) @9 - Happy with this, it's what I was supposed to use today before I went conservative and only added 5kg this week instead of 10. I'll definitely use 175kg for the final session, felt and looked better than most of the 165 sets.

Also did a heap of arm work trying to deal with a bit of tendinitis, first time it's gotten bad. Gonna get some light medical sleeves to help keep them warm. I got plenty of good video but just got a new laptop so need to get my editing stuff sorted first, will put it together over the next few days. Bring on the 3rd and final week!

[Phedder]

Did some light arms and upper back yesterday.

Smolovisation W3D2

Bench

lots x bar

2x5x60kg

3x80kg

6x6x95kg - @7.5s-8s. Still easy

Squat

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

2x9x145kg (B) @9s

2x10x145kg (B) @9s - Accidentally did an extra rep on my 3rd set, figured why not do it again. Great squat session, 4x9130kg 2 weeks ago killed me. Today I with 15kg more on the bar actually felt easier. Also trying a new squat grip with my thumbs over the bar, seemed to lessen tendinitis.

Later at work...

Some RC work

Face Pull

3x12x36kg

Pull up SS CG chin up

3x5+5

2x5+20kg weighted CG chin up

Seated row machine

3x12x130lb 6 reps wide 6 close.

Ab wheel

12xbw

3x10x+15kg

Here's the video from the last 2 sessions, something happened with the editing at the start, but it sorts itself out. Fairly long but I filmed a lot of sets, very happy with how things are looking.

[Phedder]

Took some of the staff through a quick conditioning workout today, a barbell complex consisting of:

Deadlift/RDL

Bent over row

Hang clean

Front squat

Overhead Press/push press

Back Squat

Behind the neck press/push press.

Just used the empty bar, started with a round of 5, then 6,7,8,9,10. Made me realise how much I actually enjoy this type of conditioning, should make it a regular thing again. Great on off days :nod:

[Phedder]

Smolovisation W3D2

Bench

lots x bar

2x5x60kg

3x80kg

7x5x100kg @8s-8.5s, still really solid bar speed. Pretty sure that's the most volume I've done at 100kg.

Squat

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

1x155kg (B)

5x7x155kg (B) @8.5s-9.5s

Later at work

Ab wheel rollouts

12xbw

3x12+15kg

Pull up/ Chin up combo

3x5+5

Seated row machine

3x14x105lb - 7 reps wide 7 reps close

Some rotator cuff work.

[Phedder]

Smolovisation W3D3 - 1 to go!!!

Bench

lots x bar

2x5x60kg

3x80kg

1x100kg

8x4x107.5kg (8s, final set a 9) Bar speed still very good. Paused all reps instead of just 1st reps which made it a 9.

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

1x165kg (B)

7x5x165kg (B) @9s initially, then 8.5s or so. Tightened the belt up from set 4 onwards. Feeling ready to smash 10x3x175kg on Sunday, might be cheeky and chuck on 180kg for the final set and see how many reps I can manage. :twisted:

Video:

[Phedder]

Smolovisation W3D4 - Final day, well half of it...

Bench

lots x bar

2x5x60kg

3x80kg

1x100kg

3x9x112.5kg @8s-9s

6x112.5kg @10 - Pretty stoked with this, by far the best set. I wanted to go for max reps, first 3 popped up really easy, went for a 7th rep but it stalled. Really happy with that after 9 previous working sets.

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

1x160kg (B)

3x175kg (B) @9.5 - Na. Decided I'd just do bench today and head back in tomorrow for the squats. It looks okay on video, but felt horrible. Lower back was getting involved in the movement too much, knew I'd be taking massive rests and had somewhere to be this afternoon so made the smart decision to leave it there. Will have plenty of time and no pressure to nail them tomorrow.

Seated Rows

5x12x40

[Phedder]

Smolovisation - Final day :grin:

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg (B)

1x160kg (B)

9x3x175kg (B) @8s-9s, felt much better than yesterday.

5x180kg (B) @10 - Rep PB Hell yes! So stoked with this, previous best at 180kg was 3 reps, so to add 2 reps and after 9 previous working sets I'm over the moon.

Squat lockouts with 46 RS Centurion - Straps down

3x140kg (B)

2x180kg (B)

2x200kg (B)

Going to be a lot of fun learning the squat suit, wouldn't have gotten any further than 1/2 way down haha. Need to figure out how to sit back and force knees out more, so the knees don't have to shoot further forward to get depth. Happy with that for a first experience in the suit.

Will spend the next 3 weeks building the numbers up again with lower volume, probably just working in 3s, then 2s, then singles and maybe do a raw test day on the day of North Island champs. I was originally intending to compete there but just can't afford it. After that it'll be gearing up to train into the nationals.

[Northland Powah]

Good to see you made it through and onto the next phase! I really enjoyed my time doing the two smolovs together.

[red machine]

hay mate really good stuff mate!! those squats looking so much better (not goodmorningish) solid improvements!!

[Phedder]

Cheers guys. Yeah glad I ran the two together, bench was like a rest between the squats haha. Thanks red, glad to see big improvements in form. I'm feeling a lot more confident under the weights, still a bit of forward shift going on when I'm getting fatigued though. Want that bar path as straight up and down as possible.

So it turns out I am free on the 8th of June for a novice comp at the house, so if I'm competing in 2 weeks figured I should do some deadlifts... It'd been a while

Deadlifts

lots x bar - Seriously lots, took ages to warm up.

2x5x70kg

3x120kg

1x170kg (B)

2x170kg (B)

3x170kg (B)

4x2x140kg (B)

3x180kg (B)

Bench

lots x bar

2x5x60kg

3x80kg

2x100kg (all reps paused from here)

1x110kg

1x120kg

1x125kg

1x130kg - PB Touch and go, @9

1x130kg PB Paused, @9.5. Stoked! \:D/

2x120kg

Some rows and face pulls.

So deadlifts were interesting, took me a while to remember how. I actually got a few reps a 170 just off the ground and then put them down again because it felt so wrong... Dropped back to 140 to work on form, first set or 2 were horrific, then I remembered that I have an ass and I should use it :pfft: As soon as I started firing the glutes the 140 became speed weight again, so did an easy 3 at 180kg just to build confidence a bit.

Bench I couldn't help myself, it's felt so great these last few weeks I had to have a crack at a PB, even without any kind of deload. All weights leading up were flying, so with no one else in the gym put 130 on the bar and nailed it touch and go. Managed to score a spotter so went for it with a pause and landed it, super stoked!

Saturday I'll be trying to sort openers for 8th of June, no idea what the deadlift will be but hopefully around 190/200kg for squat and 120/125 or so for bench. As long as my deadlift comes back, I'm feeling confident I might finally hit that 600kg raw total. 215/135/250 would seal the deal.

Quick bench vid:

[Phedder]

Pre-openers session.

Squats

lots x bar

2x5x60kg

3x100kg

3x140kg (B)

3x160kg (B)

2x2x180kg (B) @9s. Intended a triple but doubles were hard enough.

2x160kg (B)

10x60kg

Bench

lots x bar

2x5x60kg

3x80kg

3x100kg

2x110kg

2x2x120kg @8s

2x110kg

10x60kg

Power Cleans

2x3x60kg

3x3x70kg

Pull ups

5x5

Face Pulls

2x20x60lb

Vid of some shocking squat depth :doh:

[Phedder]

Testing/openers.

Weigh in: 101.5kg, a tad low but cream is helping

Squats

lots x bar

2x5x60kg

3x100kg

2x2x140kg (B)

1x160kg (B)

2x1x180kg (B) @8.5, 8

1x190kg (B) @9 - Weight felt super light on the back which is good, still shifted forward onto my toes a little though so made it harder than it should be. Opener will be around 180-190ish.

Bench

lots x bar

2x5x60kg

3x80kg

1x110kg

1x120kg @8

1x127.5kg @9.5

1x132.5kg PB @10 Dubious pause and press :shifty: Felt okay, but on vid looks like the bar may have dipped a tad. Could make for a good 3rd depending how my 2nd goes.

Deadlifts

lots x bar

5x70kg

3x120kg

2x170kg (B)

1x200kg (B)

1x220kg (B) @8

1x230kg (B) @9 - Locked it out and then lost my grip in my left hand for the first time ever. Grip has never been an issue, I suppose a month without deadlifting will do that to my grip though. Hope it holds out on comp day.

3x170kg (B) - Held the last rep at the top for approx. 20 seconds.

Shirted bench - First time ever in a shirt, 46 fury. 1 Size too small.

3x120kg - 3 bd

2x130kg - 2 bd - One of the stitches went on the left arm. Tad worrying with only 130kg...

Glad to get an idea of where I'm at, I won't be deloading much for this comp so will have 2 more heavy session, just dial the volume back a bit. Try and sort my grip out as well. Will sort the video tomorrow some time.

[Phedder]

Monday evening;

Squats

lots x bar

2x5x60kg

3x100kg

3x120kg

2x140kg (B)

2x160kg (B)

1x180kg (B) @8.5

Bench

lots x bar

2x5x60kg

3x80kg

3x100kg

2x110kg

2x2x120kg

5x100kg

Deadlifts

10x60kg

3x100kg

2x3x140kg (B)

10x140kg (B)

Session felt a bit off, couldn't find the right line for squats which made them all harder than it should be. Light as on the back which is good, but just awkward coming back up. Some quick speed/form work for deadlifts, final set of 10 was a cluster set. 5-10 seconds rest between each rep, trying slightly different things. Definitely getting my groove back which helps, hope my grip holds out on Sat.

[Phedder]

CD Novice Comp

Weigh in: 100.4kg. Surprised by this, lightest I've weighed in at for about a year.

Squat

190kg - Good

205kg - Good (equal PB, but 2kg lighter)

210kg - Good, 5kg PB. Really had to fight for this one, called it spot on.

Bench

120kg - Good

127.5kg - Good 2.5kg PB, easy lift.

132.5kg - Fail. Hit my usual sticking point and couldn't grind it out. A bit disappointed with this one as bench had been going so well in training, it felt great in my hands but again I let my technique faulter and couldn't recover.

Deadlifts

220kg - Good

242.5kg - Good (gave me a PB total)

255kg - Good, 5kg PB. Absolutely stoked with this, I was unsure of deadlifts after losing grip on 230 in training, and having only done them twice since the CD champs in april. Probably the best 3rd deadlift I've done in comp, felt like it came up great, just kept moving with no real grind.

Total 592.5kg - 15kg Comp PB, and 20kg up on CD champs.

Awesome day, great to see so many new faces and compete with some of the old ones. Thanks again to Warren and Ruth for always putting on well run comps, and of course the spotters, loaders and helpers for their efforts. On to nationals

[Optimass]

good session mate - edging closer to the 600 mark ... perhaps put the suit off for a bit more :grin: Awesome