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Gingy's long road to respectability...

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ben66Icon...27-08-2010 @ 15:11 
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Why get fat to look big?
Member 1330, 4797 posts
SQ 300, BP 200, DL 305
805.0 kgs @ 107kgs UnEq
Hmmmm, my squats been suffering since I dropped the volume, may give this a try after my comp to see if i can get back on form.

Good stuff by the way!
GingyIcon...27-08-2010 @ 16:20 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
ben66 said:Hmmmm, my squats been suffering since I dropped the volume, may give this a try after my comp to see if i can get back on form.

Good stuff by the way!


Cheers Mate!

Definitely give it a go but be careful that you've got a nice big period were you don't have any other commitments. I've had 2 months off for summer so couldn't have been more ideal!

I'm trying to work out what the hell I'm going to do once I'm back at work next thursday!
GingyIcon...29-08-2010 @ 13:46 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Smolov intense phase week 4 day 1

Ok so I got a bit excited and skipped a days rest. It's only Smolov after all! I was just missing squatting!

60x10
100x5
132.5x3
152.5x4
170x5
170x5
170x5
170x5
170x5

Video'd myself on these today and was frustratingly an inch or so above parallel. I've changed my technique so as to hit it more easily and I do but still not quite there. Better than previous sessions though and the weight still felt like nothing on my back so it's not all bad.

Hips feel a bit more worked than normal with new technique and when they're tight it makes it hard to keep sitting into the last inch. Suppose I've basically squatted heavy every other day for a month so it's to be expected that they're a little tight! Unhappy
GingyIcon...31-08-2010 @ 20:05 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Last easy session for a while before the big one on Friday

Smolov intense phase, week 4, day 2

60x10
100x5
125x3
152.5x3
170x3
170x3
170x3
170x3

Probably not the best time to keep changing technique but I went even wider than last time today. Put a marker in and all reps were really solid though. Tougher than with normal stance but I think this technique has numerous benefits in the long run. Not least that I'm a lot more upright throughout the lift.
GingyIcon...03-09-2010 @ 20:55 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Smolov Last Day!

At a new gym and started work yesterday so basically decided it wouldn't be a proper session today. Anyway I did:

Low bar belted Back Squat

60x10
100x5
120x3
140x3
170x4
180x2 (The session was meant to be 3 4s at 180, I'm sure I could do this any other day but decided to call it quits because was pooped! Sometimes I think it's better to back off and be sensible rather than just bludgeon on regardless)

Was pissed at being tired so decided to punish myself a little bit with some volume. Did:

High bar beltless ATG

100x20 (surprisingly easy!)
120x10 (easy ish, most weight I've ever handled beltless!)
140x1
150x1
155x1
160x1 (Still quite smooth but felt heavy on the ol' spine, will go up next time)

Absolutely love these and will focus on them for a while.

Front Squat

70x10 with 10 second pause at the bottom
100x3 with 3 second pause
100x3 same

Bench (First time since shoulder injury so just testing water)

70x10 w/2 second pause
75x1 same
80x1 same
85x1 same
90x1 same

Felt pain in my shoulder in all of these sets but starting to think that this is just something I'll have to get used to!)

Home.
GingyIcon...03-09-2010 @ 21:27 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
NEW PLAN!

Got a lot of new things in my life at the mo, job, house, gym and have just come to the end of smolov so need to write down my new plan.

Review of Smolov:

initial 1RM: 175
mid way tested 1RM: 190
5 RM:170 (for 5 sets)
3 RM:180 (for 4 sets)

Massive improvement in strength but my tekkers have gone to s**t in the past few weeks so:

NEW PLAN

Monday:

Lunchtime Bench:

Build to daily single, then come back down and do 3x4 at 80% of whatever it was. Really careful over shoulder.

Evening Olympic and Squat

A)Power Clean, daily single with good form and then 3 4s@80%
B)High Bar Beltless Squat, same as Clean
C)Bulgarian Split Squat, 4x10 increasing weight slowly over weeks, conservative wk1
D)Push Press, 4x10 same as split squat
E)Pull Ups, 4x10 then add weight once done twice
F)Eleknas, 4x10 upping weight as weeks go

Wednesday:

Lunchtime Bench:

Same as Monday

Evening Deadlift

A)6x2 Low bar Speed Squats to a Box (50% 1RM ~100)
B)Deadlift from floor (Sumo, that's how I roll) Daily single then 3 4s@80?% (In week 2 I'll do conventional lockouts from 18")
C)Bulgarian Deadlift from floor, 4x10
D)Glute Ham Raise+Bands, 4x10
E)Hanging Knee Raise

Friday:

Lunchtime Bench:

Same as Wednesday and Monday!

Evening Olympic and Squat

A)Power Snatch, daily single then 3x4@80% (get the idea yet?)
B)High Bar Beltless, this time build to Daily Triple, then Rep out at 70% of this (trying not to get stapled but just doing reps till they get really slow and Ugly)
C)Box Step ups, 4x10
D)Split Jerk, 6x6 (keep reps down with more sets to ensure better tekkers)
E)SABORS, 4x10 strapless
F)Russian Twists, 4x10

Suspected Achievements in New program
High Bar Beltless: 185
Power Clean: 120-125
Power Snatch: 85-90
Bench: 110 w/pause (no idea tbh, don't know how much weaker I've gotten?)
Deadlift: 230-240 (will be interesting)
Deadlift from 18": 270-280
Might throw in a cheeky Low bar test at some point to check!

Have highlighted the ones I'm really focused on.

Reason for doing the program:

Feel like I've only squatted for the last 3 months so want to get some more fun stuff in while still progressing. The high bar stuff will force me to sort my technique while keeping the work hard. I feel I need to squat a lot or I won't see much improvement after doing so much volume for so long!

Bench is just a feeler at the moment so just going to do it at lunch and see how it goes. Not too concerned with weight, will be nice to get back under the bar. Might do a little assistance circuit to go with it, tris and bis essentially!

Reason for doing the singles and then coming back down is because I have done that sort of session before and really improved. Also due to work commitments needing to be factored in I might be pooped when I train so some days will be a lot more successful than others. This makes it more flexible and I won't beat myself up if I'm not hitting perscribed percentages every time I'm in the Gym.

Long post but hopefully useful!
SleyIcon...03-09-2010 @ 21:42 
Member 1263, 12 posts
SQ 207.5, BP 120, DL 245
572.5 kgs @ 82.5kgs UnEq
Looks likes a solid programme with good variation. Would love to b doin it with u. I wud leave out Russian twists tho: they can put too much stress on L5:S1 rotation and worthless injury (in that u don't gain much from doing them but stand to lose a lot from a lower back pull if ur doin high beltless squats). i wud switch it for side and plank variations where the emphasis is on anti rotation and stability aswell as just working the obliques.

good luck lad.
GingyIcon...03-09-2010 @ 22:33 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
That's why You're a hero! Sound advice duly noted!
GingyIcon...08-09-2010 @ 18:29 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Forgot to post on Monday.

Did power cleans
Singles building up to an ugly 105, then 3 4s at 82. These were easy.

Then did high bar back squats
Build up every 10 to 160 and 165. Pb of some sort.
Then 3 4s at 130. Felt strong on these.

Shoulder was in agony though so called it quits.

Tonight did

Low bar box speed squats
6x2 at 100. Last set were swift!

Sumo deadlift
Built up every 10 to 210 (my all time gym pb) then did a comfortable 215! (5kg pb)

Rdl

10x70
5x100
5x100
4x120

Had torn a callus off doing deads so called it quits

Really happy with the deads tonight. That's the frirst time I've pulled since beginning of June and nailed a pb! Must mean the smolov did help! Think there's a 230 gym, 240 comp in me in the ext couple of weeks.
GingyIcon...08-09-2010 @ 18:29 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Forgot to post on Monday.

Did power cleans
Singles building up to an ugly 105, then 3 4s at 82. These were easy.

Then did high bar back squats
Build up every 10 to 160 and 165. Pb of some sort.
Then 3 4s at 130. Felt strong on these.

Shoulder was in agony though so called it quits.

Tonight did

Low bar box speed squats
6x2 at 100. Last set were swift!

Sumo deadlift
Built up every 10 to 210 (my all time gym pb) then did a comfortable 215! (5kg pb)

Rdl

10x70
5x100
5x100
4x120

Had torn a callus off doing deads so called it quits

Really happy with the deads tonight. That's the frirst time I've pulled since beginning of June and nailed a pb! Must mean the smolov did help! Think there's a 230 gym, 240 comp in me in the ext couple of weeks.
GingyIcon...10-09-2010 @ 22:39 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Tonights Training

Bar warm up

Snatch
40x1
50x1
55x1
60x1
65x1
70x1
75x1
80xf (Weight flew up but technique was poor, first time in a long time)

High Bar Squats
70x3
100x3
110x3
120x3
130x3
140x3
150x3
160x3 (bit of a grinder but big improvement on Monday's 165x1)

Then a bit to test out the shoulder
SABORS
10x10
20x10
30x10
40x10

All easy but playing it safe

3x5 pull ups, again easy.

Not putting 100% in as decided to back off this week but will hit the program fully next week.

Think there's a 200kg high bar in there somewhere. Body seems to be getting used to the movement a lot better so improvement is faster than expected. Just hope it doesn't run out faster!

Re-assessment of aims,

High bar 200, Low bar 220, Deadlift 250. All before 2011. Bench aim is to be able to do train the lift before 2011.
GingyIcon...13-09-2010 @ 22:35 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Tonight after school did

Power Clean
70x3
75x1
80x1
85x1
90x1
95x1
100x1
105x1
110xf

High Bar Back Squat
70x1
100x1
110x1
120x1
130x1
140x1
150x1
160x1
170x1 (5kg PB)
175x1 (10kg PB compared to last week!)

Ran home to get the train
AndyCoupeIcon...21-02-2013 @ 15:32 
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His levers get the bar up.
Member 2919, 8636 posts
SQ 195, BP 127.5, DL 225
547.5 kgs @ 77kgs UnEq
I never knew you had been nailing the oly stuff before Wink
OwenLIcon...21-02-2013 @ 15:37 
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has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
AndyCoupe said:I never knew you had been nailing the oly stuff before Wink


are you bored? Tongue
AndyCoupeIcon...21-02-2013 @ 15:42 
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His levers get the bar up.
Member 2919, 8636 posts
SQ 195, BP 127.5, DL 225
547.5 kgs @ 77kgs UnEq
Lol

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