Da Shetland Plan
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| JC |  | ... | 15-12-2008 @ 09:32 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Awesoem axle work Neil, strong!! Fronties looking good too and LOL'ed at the drunken post  | ||
| Thing | | ... | 15-12-2008 @ 09:33 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | really going for the 160 axil press another 2008 goal that i would love to get in the bag | ||
| Thing | | ... | 15-12-2008 @ 20:46 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Post Edited: 15.12.2008 @ 20:49 PM by Thing 15/12/08cross trainier 4 minute war up Hyper extensions 2 sets fo 12 hamstring stretches Front squats Smolov week2 intro phase day 1 60kg x 5 100kg x 5 100kg x 5 120kg x 2 120kg x 2 all done with neoprene belt Rack pulls knee height 100kg x 5 120kg x 5 140kg x 5 belt 120kg x 5 120kg x 5 just going to have to work at these as the lower back is still weak as piss. Godd Mornings bar x 10 40kg x 10 50kg x 10 60kg x 8 60kg x 8 thinking of adding 5 kg every week Side bends 50kg x 10 each side for 3 sets Swiss ball Russian Twists 25kg x 10 for 3 sets Hpyer horizontal Holds 2 sets fo 30 seconds Kettbell swings 3 sets of 15 kettle bell wrist holds 20kg x 5 each side 1 set Core Plate movement 25kg x 10 for 2 sets | ||
| JC | | ... | 16-12-2008 @ 09:45 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Post Edited: 16.12.2008 @ 09:45 AM by JC Good work Neil. Rather you than me on the Smolov routine | ||
| Thing | | ... | 16-12-2008 @ 10:21 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Cheers James i must admit that I'm enjoying this routine | ||
| little_a | | ... | 16-12-2008 @ 10:46 |
 still a devious weightlifting bastard Member 43, 14374 posts | Thing said: i must admit that I'm enjoying this routine f**kING ROUTINES????? NEIL MATE YOU'RE LOSING IT. EAT SOME CLAM AND BE A MAN. | ||
| Thing | | ... | 16-12-2008 @ 10:50 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | little_a said: Thing said: i must admit that I'm enjoying this routine f**kING ROUTINES????? NEIL MATE YOU'RE LOSING IT. EAT SOME CLAM AND BE A MAN. this sarturday i will be as she's home | ||
| little_a | | ... | 16-12-2008 @ 10:52 |
still a devious weightlifting bastard Member 43, 14374 posts | Thing said: this sarturday i will be as she's a homo would you believe only 2 letter changes? PMSL. Sorry mate  | ||
| Thing | | ... | 16-12-2008 @ 11:02 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | little_a said: Thing said: this sarturday i will be as she's a homo would you believe only 2 letter changes? PMSL. Sorry mate ah well better make sure she never reads this lol | ||
| Thing | | ... | 17-12-2008 @ 20:56 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 17/12/08 Cross trainer 4 minute warm up Glute and hamstring stretches 2x10 hyper extesions Bench 60kg x 10 100kg x 5 140kg x 3 175kg x 3 175kg x 2 miss load when i un racked the first time and threw me off. 175kg x 2 165kg x 3 paused 165kg x 2 paused 130kg x 5 130kg x 4 130kg x 5 130kg x 5 Log press first time in 7 months i have tried this and i'm a little pissed off at it 90kg x 5 - 1 clean 5 presses 110kg x 1 120kg x 1 130kg x f 110kg x 5 100kg x 5 90kg x 5 found my technique by the last set so i'm going do these on y 4th training day, i miss events big time. Fronties week 2 smolov day 3 final day of intro phase 60kg x 5 100kg x 3 100kg x 3 100kg x 3 120kg x 3 overhead tricep rope extensions 30kg x 14 35kg x 10 40kg x 7 45kg x 5 45kg x 5 45kg x 5 push downs 45kg x 7 for 5 sets pinch grip with 2 10kg plates sets one 40+ secs each side just counted in my head sets two 45 right 40 left had a stop watch this time. bench was ok little bit tired today but log pissed me off big time. but will start to do them on a 4 week phase with axil push press. | ||
| JC | | ... | 18-12-2008 @ 10:06 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | 120 on the log after 7 months off is pretty nice mate Nice fronties (again!!) too | ||
| Boar | | ... | 18-12-2008 @ 10:10 |
 Nothing left in the tank. Member 5, 25565 posts Administrator | nice sesh there mate !! all the best ! | ||
| Thing | | ... | 18-12-2008 @ 10:19 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers james, i think i can get it up to 140 for a double soon, just not on the bench night after thinking i think the triceps where a little tired. Back up date been to see a phsyio yesterday and went through the history of what i have done to my back through to the rehab and the X-rays of my back. going to have a session in the gym with the phsyio chiropractor so that they can see the movements and ask me questions on what I'm doing wrong or right. as the physio did a check of the deep muscle activation in my abs and pelvic floor. what she is think is there is plenty strength there and the stuff i have been doing in assessing from, stretching, and mobility / flexibility is right. but what the physio is thinking is that the muscles are firing in the wrong order and create overload in muscles in the back. so i have to remember to activate the core and pelvic floor before i squats of deadlift or do some events. also she said a have a curved spine so that could also be adding to the pain. so i'm one more step closer to getting something resolved with the lower back. she also said i should get a coach, easier said than done since i think the nearest coach is either aberdeen or dundee. any i'm a bit happier and will just keep doing what i am as it does seem to be helping. | ||
| JC | | ... | 18-12-2008 @ 10:33 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | I forgot you had benched first Neil, so the loog is even more impressive! You will nail 150 once back fit Sounds good and bad about the back. I guess at this point you just want the problem gone and to get back into heavy DLs etc Just try be patient mate, you will be abck to were you want to be before you know it | ||
| Thing | | ... | 18-12-2008 @ 10:45 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | JC said: I forgot you had benched first Neil, so the loog is even more impressive! You will nail 150 once back fit Sounds good and bad about the back. I guess at this point you just want the problem gone and to get back into heavy DLs etc Just try be patient mate, you will be abck to were you want to be before you know it fingers cross, just have to bide my time and hope for a 280 deadlift a year today. but at least i'm getting closer to the issue 150 160 log press by may i think will be a good goal | ||
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