Baldy Smolov
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| baldy |  | ... | 24-04-2010 @ 17:05 |
 aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Smolov : Week 3 : Day 1 ------------------------ Not many of the Saturday Crew at the unit only Stevie and Mike. Warmups & Stretch Squats: 10xbar, 5x60kg, 2x3 80kg, 4x9 102.5kg - twisted something in my right lat during the first warm up set with 80kg. Was my own fault did not brace my core. Anyway its not sore when I belt up and brace myself properly. Squat technique felt better today, slower more controlled reps, most pretty comfy. Stumbled forward on one rep again. Puffing between sets. OH strict Press: 10xbar , 5x40kg, 8x47.5kg, 5x50kg, 3x55kg, 2+3 57.5kg Might do a back to back session tomorrow, so I had an "ice" bath when I got home. 10 minutes in the bath, alternating 1 minute with chest and then legs, harder than the workout. Hopefully will wake up feeling awesome tomorrow. | ||
| martinb | | ... | 24-04-2010 @ 17:07 |
 Grass fed Member 1147, 7710 posts SQ 220, BP 185, DL 272.5677.5 kgs @ 113kgs UnEq | baldy said:Smolov : Week 3 : Day 1 ------------------------ Not many of the Saturday Crew at the unit only Stevie and Mike. Warmups & Stretch Squats: 10xbar, 5x60kg, 2x3 80kg, 4x9 102.5kg - twisted something in my right lat during the first warm up set with 80kg. Was my own fault did not brace my core. Anyway its not sore when I belt up and brace myself properly. Squat technique felt better today, slower more controlled reps, most pretty comfy. Stumbled forward on one rep again. Puffing between sets. OH strict Press: 10xbar , 5x40kg, 8x47.5kg, 5x50kg, 3x55kg, 2+3 57.5kg Might do a back to back session tomorrow, so I had an "ice" bath when I got home. 10 minutes in the bath, alternating 1 minute with chest and then legs, harder than the workout. Hopefully will wake up feeling awesome tomorrow. good effort with the ice bath, catch you tomorrow | ||
| baldy | | ... | 26-04-2010 @ 15:35 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | martinb said: good effort with the ice bath, catch you tomorrow It was horrible, do not know what I was thinking. Will not being doing that again in a hurry. Smolov : Week 3 : Day 2 ------------------------ Was going to train yesterday but was too sore, my right lat still knotted and too miserable to train. So trained this morning at the Unit. Warm up + Stretch Squats: 10xbar, 5x60kg, 2x80kg, 2x100kg 5x7 107.5kg - First set was horrible, after 2nd set had a little mouth vomit, 4th set had blurry edge of vision, last rep on the last set was very nearly lost forward. Managed to step forward and catch it. Attempted to stretch afterwards. | ||
| baldy | | ... | 27-04-2010 @ 21:49 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Was big session today, had some negative vibes thinking about it today, body feels wrecked. Got my head sorted on the bus on the way home, drilling my mind with "There is no try, only do or not do". Put on some Enya when I got home and had a power nap, before training had super pre work out supplement stack with buzz. Smolov : Week 3 : Day 3 ------------------------ Stretch and warmup Squats: 10xbar, 5x60kg, 3x80kg, 2x100kg, 7x5 115kg - felt brilliant, few tough reps but nothing too horrible. Some curls but was totally goosed, even the curls made me feel whitey. Awesome Session, one more smolov session left. | ||
| drew | | ... | 27-04-2010 @ 21:52 |
 I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | When do you test your max | ||
| buzz | | ... | 27-04-2010 @ 21:58 |
 Go ! go ! team strengthshop !!! Member 18, 5295 posts SQ 185, BP 130, DL 230545.0 kgs @ 95kgs UnEq | Best session of the routine I reckon. Big weight, big reps, big sets, and all bulletproof! | ||
| youngy | | ... | 28-04-2010 @ 00:21 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Nice. I'm liking the look of this smolov.. Could my legs cope with it? | ||
| baldy | | ... | 28-04-2010 @ 09:51 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | drew said:When do you test your max When I come back from Ireland, maybe Sunday the 9th? buzz said:Best session of the routine I reckon. Big weight, big reps, big sets, and all bulletproof! Thanks, ginseng tablets did the trick! youngy said:Nice. I'm liking the look of this smolov.. Could my legs cope with it? Your little legs would be sore, but it will not kill you. You are a squat master and would have no problem with the program. Week one you add 10kg and week two you add another 5kg, this is huge jump for me with my tiny squat, would not be so bad for you. | ||
| baldy | | ... | 30-04-2010 @ 22:10 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Another sweet session! Last day of the Smolov routine 416 squats later and no fails. Easy week next week and then will see what gains I have made. Smolov : Week 3 : Day 3 ------------------------ Stretch and Warm up Squats: 10xbar, 5x60kg, 2x100kg, 10x3 120kg - first couple of sets easy, then they got harder. Form felt ok on most of them. video of the second Bench: 10xbar, 5x60kg, 2x80kg, 1x90kg, 1x95kg, 1x100kg PB got a Calvin Klein model that was training at the unit to give me a hand off for the bench. | ||
| martinb | | ... | 30-04-2010 @ 22:19 |
Grass fed Member 1147, 7710 posts SQ 220, BP 185, DL 272.5677.5 kgs @ 113kgs UnEq | nice lifting why the f**k did brian have his top off? | ||
| buzz | | ... | 30-04-2010 @ 23:15 |
Go ! go ! team strengthshop !!! Member 18, 5295 posts SQ 185, BP 130, DL 230545.0 kgs @ 95kgs UnEq | Solid routine, and nice bagging of a sneaky bench PB, 100 is a tasty milestone for sure!! martinb said:nice lifting why the f**k did brian have his top off? Lol!!  Jeans and topless, that's just how I roll! | ||
| baldy | | Baldy is studying for exams | 05-05-2010 @ 16:10 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Post Edited: 05.05.2010 @ 16:11 PM by baldy martinb said:nice lifting why the f**k did brian have his top off? Dont pretend you dont like it. 4 days since the end of smolov, starting to check out the gyms in Cork to find my new home. Today I checked out http://www.fitnessworx.ie , gym is fine enough. The weight room is a little small and was kind of worried about dumping the bar on the guy doing squats. Manager gave me the walk around and gave me all the right answers to my chalk, DL, salts and making noises questions they even have a chalk bucket with free chalk. Three squat racks, but they are not the best in the world huge jumps between heights and funny j clips, loads of bars like 6 or 7 in total. The 8532 Workout : Week 1 : Day 1 ------------------------------------ Warm Up and Stretch Squats: 10xbar, 5x60kg, 8x85kg, 5x90kg, 3x97.5kg, 2+5 105kg - All without a belt, was hoping for a 10 on the last set but was not going to happen. Rack was not perfect height either. I needed to go on my tip toes to unwrack. Press: 3x60kg, 8x60kg, 5x65kg, 3x 67.5kg - drove the bar into my jaw on the second rep, like an idiot. 1,F,F 72.5kg - wrists screaming, not happy about this. Might need to buy some longer straps/wraps from buzz. Rows: 8x65kg, 8x70kg, 8x75kg Ring Pullups: 4,4,3 Kind of an emo session, cant believe I failed at the push press. Put it down to bad chi from new gym and wasting energy and stress to find the place on the bus. | ||
| baldy | | ... | 07-05-2010 @ 15:27 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Session at Fitton Street in Cork. Turned out to be another sucky session as I hurt my lat again. Warm up & Stretch Front Squats: 10xbar, 5x40kg, 3x65kg, 3x70kg, 1x75kg - Right lat went funny again, just about the same as 2 weeks ago doing back squats. In the last rep of second set of fronties something got sore in my middle back and went around up my lat. Pretty sore but I finished the rep, tried to do the next set but pain was still there so left it. Bench: 10xbar, 5x50kg, 8x65kg, 5x70kg, 3x75kg, 2+1x80kg - no pain doing these but did not push my luck. Tried a DL with 60kg and had lat agony, so skipped the DL. Cable Flys 5x10 Curls and physio stuff for shoulders (and hopefully lats). Taken some ibuprofen but its still sore depending what I do. Very miserable. I have not done fronties in months but these are pretty light so I refuse to think I have done anything stupid. | ||
| baldy | | ... | 09-05-2010 @ 16:00 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Back in Edinburgh for the next 10 days or so to write final exams. Caught a really early flight so was jet lagged for Sunday morning training. Edinburgh weather is pretty good so spent most of the session laying out on the grass getting a tan. Warmup Log: 10x35kg, 5x45k, 3x57.5kg, 3x62.5kg, 2x 67.5kg, 1x72.5kg - new pb on natural log Farmers: 20m 55kg, 75kg and 95kg no drops 24kg KB 3 x C&P on both sides and couple of failed snatch attempts. little sore in lat but no pain, must be getting better. | ||
| baldy | | ... | 13-05-2010 @ 22:30 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Maxed out after my Smolov base meso cycle. The 1RM that I based the cycle on was 122.5kg Warmup Squats: 10xbar, 5x60kg, 3x80kg, 2x100kg, 1x120kg, 1F 127.5kg, changed shoes 1x120kg, 1x125kg (missed depth), 1F 132.5kg - should not have f**ked around with the shoes. Did the cycle with oly shoes, but tended to struggle forward, so tried some flat shoes for max out. Anyway, s**t session got the timing wrong to max out the cycle. Pretty hacked off about the squats. OH push press: 3x70kg, 2x72.kg, 1x75kg 1Fx80kg - overhead also got worse Pullups: 1,1,2,2,2,3,2,4,2,4 - alternated wide and close grip 4 flips of the tire with the apprentice. Sled drag with harness: 60kg 30m, 100kg 30m, 140kg 30m, 160kg 60m - last one was all out and more, was crawling on all fours to get the last 5m. Major whitey afterwards, went outside to have a moment, managed not to puke up my preworkout. Not happy about my general lose of strength, OH is crap and useless squating. My fault for not doing the squat max out as per the plan, what ever. Time for a new plan. | ||
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