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| Thing |  | ... | 05-01-2009 @ 10:34 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Post Edited: 23.01.2010 @ 17:07 PM by Thing Right Chaps Time for a new Training Journal For 2009, the main goal for this year is to get the back up to full fitness again, don't think it is wise t o make goals on specific movements just now.there will be a s**t load of smolov work, some deadliftiting, some events (light to begin with) and some heavy ass axil and log pressing thats for sure. it looks simple enough i think. Day 1 Fonties - Smolov Deadlift Stones Core work Day 3 Fronties Log or axil press 4 week cycles tricep work Grip work Day 5 Fronties Back work Shoulder work Day 6 Fronties 3 events 4 week cycle Plus Pull Ups every session | ||
| EDCLARKE | | ... | 05-01-2009 @ 11:13 |
 not particularly well educated Member 85, 10988 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | are you sur you've got enough fronties in that routine? | ||
| Thing | | ... | 05-01-2009 @ 11:17 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | nope might do manta ray fronties on my rest days | ||
| JC | | ... | 05-01-2009 @ 11:33 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Looks like a nice plan Neil. Boy do you love those fronties | ||
| Joni | | ... | 05-01-2009 @ 11:38 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | fantastic mate I am considering the smolov for fronties as well - but maybe in a month or two so that i can trust my damn shoulder more. What did you use as your max to calculate the numbers? | ||
| Thing | | ... | 05-01-2009 @ 12:33 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Joni said: fantastic mate I am considering the smolov for fronties as well - but maybe in a month or two so that i can trust my damn shoulder more.What did you use as your max to calculate the numbers? yeah love this smolov s**t, for my intro and base phase i used 140kg as a max from stuff i was doing earlier and this should hopefully take me onto a 160 the for the 2 week switching phase i'm using the 140 as a guide there and for the final 4 week meso cycle i'm using 160kg as the new max which should hopefully get me up to 170 180 by february, you could just do a long intro phase for confidence in your shoulder, instead of 2 weeks do 4 weeks and this will help the shoulder get use to the weights again. i'm using a combination of belt and non belt lifting with this smolov stuff, depending how the back feels on that day, it maybe a wise move but we'll see | ||
| Adam | | ... | 05-01-2009 @ 17:36 |
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260665.0 kgs @ 90kgs UnEq | Good luck with the training this year mate, hope it goes well. | ||
| Sparrow | | ... | 05-01-2009 @ 19:34 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | What happened to the recovery plan? New plan looks much more exciting though, just be careful with that back! | ||
| WILLSAN | | ... | 05-01-2009 @ 19:55 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | Thing said: some heavy ass axil and log pressing thats for sure. now thats what im talkin about! good luck with it mate. | ||
| Thing | | ... | 06-01-2009 @ 07:54 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Johnny the recovery plan has gone out the door and down the road. the new plan will use a lot of the recovery stuff for warmups and technique will be maintained and a very slow increase of weight when i feel i'm ready for it or when the back say's so. | ||
| Thing | | ... | 06-01-2009 @ 08:01 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 5/1/09 First day back in the gym in 2009 and first session of new Plan Warm ups Hypers 2 x 10 Bar good mornings 2 x 10 Hamstring, Glute, Lower Back Stretches Some BW Squats High knee's, hip mobility stuff Fronties week 1 day two smolov Base cycle 60kg x 5 80kg x 5 105kg x 7 105kg x 7 105kg x 7 105kg x 7 105kg x 7 Stones to shoulder done in 1 movement no lapping. also have my new velco fasten belt on so that helped the back support alot, back felt good no pain when doing these 100kg x 3 1 left 2 right 100kg x 3 1 left two right 100kg x 4 2 left 2 right 100kg x fail nothing left in the tank for more Deadlift 100kg x 3 100kg x 3 120kg x 3 120kg x 3 120kg x 3 again back felt good doing these no pain just felt weak. think here i will just increase the weight very slowly and as the back allows. Side bends 50kg d/b x 8 each side for 2 sets Plate core Movement 15kg x 10 20kg x 10 Pullups 2 sets of 1 i will have to had these into my warm ups and try to build them up. | ||
| Joni | | ... | 06-01-2009 @ 09:10 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | Thing said: again back felt good doing these no pain just felt weak. think here i will just increase the weight very slowly and as the back allows. if you write them down, it can be pretty damn slow and you would still be back to heavy weights within 6 months! I find writing it down helps it for me because otherwise i would just get impatient and rush it. ...i am just penning down my Master Plan for deads... | ||
| Thing | | ... | 06-01-2009 @ 09:15 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | true i need a Deadlift plan for the next 6 months, was thinking to use the oly jackson plan here on the site | ||
| JC | | ... | 06-01-2009 @ 09:18 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | nice stone & fronties work Neil. Must feel nice to have the stone in your hands again? | ||
| Thing | | ... | 08-01-2009 @ 08:02 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | JC said: nice stone & fronties work Neil. Must feel nice to have the stone in your hands again? dam right it does JC just well and true out of practice with the whole events list. | ||
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