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Da Shetland Plan

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JCIcon...04-12-2008 @ 15:17 
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technical retard
Member 172, 36827 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Thing said:
cheers guys lets hope it keeps getting better as i have plenty of time

JC said:
Yeah good news mate. That 260 squat raw? If so, NICE! Happy Nice either way really LOL


yeah james i popped out a 260 raw at the start of the year sometime then went down hill eversince Angry
but i'll be backGrin


Nice. You'll be back there and past it in no time Neil Grin
ThingIcon...04-12-2008 @ 15:50 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		fingers are crossed
BoarIcon...04-12-2008 @ 16:03 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
did the vids give you some good s**t for your back ? I did learn plenty from tham and have included bits n bobs in my routine , my back (although i still feel i have a weak spot) is much stronger and i have more confidence in it
ThingIcon...04-12-2008 @ 17:08 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		it cenrtanly has johnny i have made changes with adding kettlebells and all the stretching i do and mobility stuff i do at home.
ThingIcon...08-12-2008 @ 08:13 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		6/12/08

warm ups
hams stretches, glutes stretches, lowerback stretchs, hypers hangs (for lower back) bar good mornings 2 sets of 20

Hangs power snatch / wide grip behind the neck press
50kg x 5 / 10
50kg x 5 / 10

front squats
60kg x 10
70kg x10
80kg x 10
90kg x 10
100kg x 10

pull downs
60kg x 10
80kg x 8
100kg x 4
100kg x 4
100kg x 4

cable rows
60kg x 10
60kg x 10
60kg x 10
80kg x 10
80kg x 10
80kg x 10

flat bar culrs
30kg x 15
60kg x 4
60kg x 4
60kg x 4

d/b curls
20kg x 8 each side for 3 sets

wrist twists
20kg x 15 es for 2 sets

roll outs
3 sets of 7

7/12/08

warm ups
hams stretches, glutes stretches, lowerback stretchs, hypers hangs (for lower back) bar good mornings 2 sets of 20

d/b shoulder press
20kg x 15
30kg x 10
40kg x 8
46kg x 6

face pulls
30kg x 10
35kg x 10
40kg x 10

tricep over head extensions
40kg x 12
45kg x 10
50kg x 8
50kg x 7
50kg x 8

pusb downs
40kg x 10 for 3 sets

lateral raises
17.5 kg x 10 for 3 sets

calbe ab oull downs
60kg x 10
70kg x 10
70kg x 10

swiss ball crunches
30
20
15
15
15
there was a 15 sec rest between sets

shoulder pulldowns for range of motions in the shoulder helps stretch the hole area.

i start my smolov front squat routine this week so really looking forward to that.
ThingIcon...08-12-2008 @ 09:07 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		can anybody suggest a good place to buy the following

power rack
Olympic rubber coated plates and a good bar
Bench

i looking at cutting down the traveling i do for training 240 to 300 miles every week i want to half it and have my own set up sick of traveling so much.
any suggestions would be great. i have looked at pullums, ebay and power-house fitness juts can't remember other kit suppliers

cheers

Neil
JoniIcon...08-12-2008 @ 09:40 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq		mate of mine is getting cheap bumper plates from amazon of all places - Look!

no idea about the quality, but price is low...
CarlIcon...08-12-2008 @ 09:45 
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Loves rugby league ...
Member 13, 14460 posts
SQ 230, BP 180.5, DL 262.5
673.0 kgs @ 128kgs UnEq
Administrator
im sure i have used them bumper plates somewhere before, they are quie thick iirc
ThingIcon...08-12-2008 @ 10:03 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		yeah these are really thick plates as we have the 15kgs ones at the gym.

i'm looking for more of a 200kg Olympic bar and plate kit just to get me started
JCIcon...08-12-2008 @ 10:13 
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technical retard
Member 172, 36827 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq		Strong fronties Neil. Were you above 200 with your previous front 1RM?
ThingIcon...08-12-2008 @ 10:23 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		i got to 200 kgs i think december last year so what i have based my smolov routine on is 140 front squat with the injury. i would like to get 160 bay the end of the first 6 weeks with the intro phase and base phase of the smolov then build up to 170 for the last 6 weeks. all belt less. then i will take thing from there
TannhauserIcon...08-12-2008 @ 18:40 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq		I'm very interested in that barmy Smolov routine, so look forward to following this.
ThingIcon...08-12-2008 @ 21:08 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Tannhauser said:
I'm very interested in that barmy Smolov routine, so look forward to following this.

well i hope to get good results out of it too.

so here it goes

8/12/08

warm up lower back glute hamstring stretching
hypers
2 sets fo 12 with body weight

fronties smolov week 1 day 1 intro pahse
60kg x 6
90kg x 8
90kg x 8
90kg x 9
100kg x 5
105kg x 2
105kg x 2
115kg x 1

Good mornings
bar x 10
bar + 20kg x 10
bar + 20kg x 10

Rack deadlift 1 inch lower than last week
100kg x 8
140kg x 8
160kg x 8
160kg x 8

wood choppers hig
25kg x 6 each side for 3 sets

d/b side bends
50kg x 8 each side for 3 sets

plate core movement with 10 second rest
15kg x 12
15kg x 12
15kg x 10

kettle bell swings
20kg for 45 seconds
20kg for 32 seconds

i was wondering if i should use a belt for the fronties in this smolov routine ro presivere with developing my core strength and own natural belt. might just listen to the boddy and see how it goes
JbremersIcon...09-12-2008 @ 00:06 
The Netherlands Connection
Member 176, 641 posts
SQ 260, BP 145, DL 265
670.0 kgs @ 105kgs UnEq		Fronts going up is nice to see mate! Stick to the routine mate, thats something i tend to always fail... Haha.. When i start a program, after 1 week i wanna do something else!
ThingIcon...09-12-2008 @ 07:21 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Jbremers said:
Fronts going up is nice to see mate! Stick to the routine mate, thats something i tend to always fail... Haha.. When i start a program, after 1 week i wanna do something else!


lol you have to be patient with these routine's as they are used all the time and hence must have some effect i'm looking forward to seeing what the results are

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