Stronger, Faster, Bigger, Leaner
| Scott_Hobbs |  | ... | 29-07-2012 @ 13:29 |
 Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Deadlift 2x5@170 3x3@170 Other higher rep stuff Deadlift still didnt feel great, seems every other session when i deadlift is crap, so going to limit it too every two weeks. Finding lumbar is flexing too much mainly. | ||
| Scott_Hobbs | | ... | 29-07-2012 @ 13:33 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Back Squat 8xAMRAP@140 (3x8, 3x6, 1x5, 1x4) Bench Press Partials 5x5@95 (last set was strip set after the 5 reps at 95, down to 70 to failure, 50 to failure, 30 to failure, 20(bar) to failure) Other higher reps stuff. Kroc rows 1x25@32.5 Squats felt awesome, reckon i could have gotten 10 on the first set really but was a bit to cautious (and maybe lazy). Good depth as well. | ||
| Scott_Hobbs | | ... | 01-08-2012 @ 13:31 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Front Squat 8xAMRAP (6,6,5,5,5,5,4,2) @105 | ||
| Scott_Hobbs | | ... | 01-08-2012 @ 13:33 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Rack Pull (above knee) Step-loading 5x5@210-220-240-260-260 | ||
| Scott_Hobbs | | ... | 03-08-2012 @ 13:30 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Back Squat 8xAMRAP@145 (5,5,5,4,4,3,3,3) Bench Partials 5x5@100 Other stuff (GMs, Super Wide Pull ups, Walking Lunges) | ||
| Scott_Hobbs | | 1RM Testing 12/08/12 | 12-08-2012 @ 16:32 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Post Edited: 12.08.2012 @ 16:45 PM by Scott_Hobbs Had a week off training last week since volume was pretty high and i was unable to get access to a gym in the week anyway. So figured today was the best day to test 1RMs. Bodyweight - 83kg Back Squat - 1) 180kg 2) 185kg 3) 187.5kg Bench Press - 1) 110kg 2) 115kg 3) 117.5kg (felt pretty good and smooth, unfortunately my spotter actually helped with my lockout even though i didnt want him to, I feel I'd have made the lift anyway as I dont struggle at the final part of the lockout, my sticking point tends to be an inch or so above my chest). Have got videos for all three, but only a 100kg and 110kg vid works. Oddly, now my right arm appears to be weaker on the 110kg vid. Conv Deadlift - 1) 215kg FAIL 2) 215kg FAIL 3) 200kg Pissed off with deadlift as its really been letting me down recently despite a lower body focus recently. was hoping for 220 as ive been around the 210/215 mark for a while. May well change to sumo permanently as it feels more natural. Weighted Chin Up (neutral grip) 1) BW + 20kg 2) BW + 40kg Only had time for two quick sets, and reckon i could do a bit more, just wanted to see roughly what i was capable off as its the next lift in the BWLA strength and power series. Off to America for 4 months from Thursday, so will be training in a new gym over there and hopefully get mega strong and gain some lean bodyweight as well. Tempted to compete over there in the 198lbs (89kg) class depending if i can afford to enter. First phase is gonna include some serious metabolic conditioning and flexibility/mobility work, and work on grip stength and upper back strength some more. | ||
| Scott_Hobbs | | ... | 14-08-2012 @ 09:22 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Just had a quick look at my PB's and goals from 21/05/12 (to today). Conv Deadlift - increased from 210kg to 215kg Bench Press - increased from 110kg to 117.5kg Back Squat - increased from 160kg to 187.5kg Overhead Press - increased from 65kg to 75kg Front Squat - increased from 120kg to 140kg Bodyweight - 80kg to 83kg Waist measurement - 34 inches to 32 inches Not bad for 12 weeks (with 2 of those weeks completely off training). | ||
| Scott_Hobbs | | Lifting in the US of A | 17-09-2012 @ 17:29 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Ok bit of a gap in journal entries! Left the UK mid august to come out to Pennsylvania to study for 4 months. Been training pretty consistently since being here, tested a few different programmes and got some volume in, played about with some chains and bands as well. Decided I'm going to follow 5/3/1 (got great results before from this) whilst I'm here, with a few modifications to use bands and chains. But before that, I'm doing the base mesocycle of the smolov squat cycle, so 3 weeks of 4x9@70%, 5x7@75%, 7x5@80% and 10x3@85% (adding 20lb after week 1, and 10lb after week 2), plus a deload/testing week where I'll retest squat and deadlift. I'm a week into the smolov now, feeling pretty much fine, smashing the fish oils and food, and foam rolling and stretching a lot, only minor issue I've had so far was my lower back yesterday was very tight whilst doing 10x3, but some gentle foam rolling and brief stretching between sets alleviated it and it feels fine now. Heres the video of my 10x3@350lb(159kg). My aim is to get a 200kg+ squat and 220kg+ deadlift, current 1RM's are 190kg SQ and 215kg DL. Fingers crossed the cycle will pay off, then just have to work on my bench! Bodyweight at start of cycle - 84kg, weighed in today at 85.5kg. | ||
| rob0210 | | ... | 17-09-2012 @ 19:28 |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Good work Scott, some big improvements! | ||
| Scott_Hobbs | | ... | 21-09-2012 @ 23:10 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Cheers Rob! Did session 7/12 today,, 7x5@159kg (350lb). Managed beltless until set four when lower back started to get a bit tight/sore, but was better than it has been. All previous sessions this week have been fine, often have to foam roll piriformis, glutes and lumbar a little as it seems to get really tight, i think because im still trying to get the bar lower on my back which is affecting my thoracic extension and putting more load on lumbar....dunno. Other than that, elbows are a bit sore, although im putting that down to problems with compressed ulnar nerve (bad sleeping position combined with lack of flexibility and heavy squats), and occasionally getting very slight knee twinges, but after heavy foam rolling, stretching and some high rep, low load extensions and curls it feels much better (keeping up the fish oils too). Haven't even had any really bad DOMS, just a bit in adductors and glutes. Got 10x3@168kg (370lb) tomorrow, probably going to be pretty brutal, will get video. (Hoping my bench isnt going down too much as im not doing anything bar a few push ups after squatting as i feel f**ked). | ||
| Scott_Hobbs | | ... | 23-09-2012 @ 21:38 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Hardest session so far, after set 5 it really started to feel s**t, but managed to crack on and finish it. Not looking forward to the next 10x3.... | ||
| Scott_Hobbs | | Start of 5 week peaking cycle | 09-10-2012 @ 18:46 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Post Edited: 09.10.2012 @ 19:54 PM by Scott_Hobbs Low Bar Back Squat 3x3@176kgHeavy Walk Outs 3x10sec@240kg Concentric Only Squat 2x1@190kg (intended 3) Back Extensions 3x10 Pallof Press 2x10each side Having finished squat cycle and deload week, am now starting a 4 week 'peaking' cycle (plus a weeks taper) in prep for a comp on 11th november in New York. Not 100% ill do it (money!) but ill do a mock one at my gym on the same day if not. Session went well, the squats felt good, pretty hard, reckon 180 is 3RM. Walkouts were fine, just want to get used to the feel of well over 200kg on my back. Conc only squat was f**king hard, only ended up doing 2 singles as i had a fair few non-starter attempts. Ended up having to have someone behind me cueing me to fire my glutes which helped enormously. Finished with a few back extensions and pallof presses. | ||
| Scott_Hobbs | | wednesday and friday sessions | 12-10-2012 @ 23:13 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | Deficit Plyo Push Ups 5x5@BW 2 board press 3x3@102 BOR 3x6@88 Dips 3x6@32 Chin Up 3x6@16 Curl 3x6@36 Plyo push ups were fine. 2 board press was meant to be a 1 board press but i only had the 2-boards, also was meant to be 3x5 but i f**ked it up and didnt read my own programme. Still reps were good and felt ok ish...not ok enough though at only 100kg....needs serious work for November! Rest of the sessions felt fine. Conv Deadlift 3x3@189.2, 1x3@200, 1x1@215 Seated box jump 5x5@BW Box squat 3x3@120 Snatch grip DL 3x6@120 Nordics 2x8@BW f**king AWESOME session. Deadlifts felt easy! triples felt fine, tried a PB 3RM and it defo wasnt a 3RM, reckon i could have gotten 5! Then couldnt resist a single (previous 1RM) of 215, and again, went up easy! Last full DL session until the comp, so very happy with results. Rest of the session was good, did the box jumps last as i didnt have a box in the gym and didnt want anyone to nick my platform, but they were good, hoping theyll help me get more explosive off the floor in the DL... Box squats were fine, trying to be fast with them working on bar speed, again, using them for the concentric portion to help my deadlift. Snatch grip deadlift was good, had to use straps as...well i hate snatch grip anything and got more from the exercise using them. Doing them instead of deficit deads as i dont have a decent box to stand on. Finally, Nordics werre brutal, had intended 3 sets, but did 2 because i like walking and i want to do some of that tomorrow... | ||
| Scott_Hobbs | | ... | 12-10-2012 @ 23:15 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | |||
| Scott_Hobbs | | ... | 12-10-2012 @ 23:16 |
Member 3684, 51 posts SQ 220, BP 135, DL 260615.0 kgs @ 91kgs UnEq | |||
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