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Baldy Smolov

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baldy		...	02-06-2010 @ 22:19
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	buzz said:Double and single at 120 is ok though man. Were you shooting for 3's though? Losing backwards unusual eh. yeah meant to be 2x3 at 120, then doubles at 125kg. Was trying to keep the weight further back, probably why I lost it backwards, I went with it, made a hell of a noise crashing into the rack. Thing said: HOLLY st you can get a full year membership up here for £240 and we have a st load of equipment Will ask the misses about moving, not sure how keen she will be.

baldy		...	06-06-2010 @ 08:39
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Awesome session with coach JP and Talyn. Squat up to new pb 132.5kg Bench fail at 102.5kg - lost it forward deadlift pb of 207.5kg - little hitch but felt good and fast off the floor. Could feel grip going a little on my left hand. Squat pointers: - Unrack better, keep upper back straight big lung full of air. Before was leaning forward as soon as I unracked. - Think more about flexing hips back, before was just arching lower back. Pushing hips back works better. Dont let hips tuck under - Sit back - Take a wider stance - Go down slow explode up. Bench pointers: - dont loose it forward, think pushing overhead. Deadlift Pointers. - Improve setup. Bend down grab bar, straighten back then bring bar into shins and lift, easy. - drag bar more on shins. - JP gives really hardcore back slaps.

baldy		...	08-06-2010 @ 22:22
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Post Edited: 08.06.2010 @ 22:31 PM by baldy One night only, back in Edinburgh training at the Unit20 with Friday, Drew, Apprentice, Bernie, ITRG and Buzz. Stretch Squats: 10xbar, 5x60kg, 3x80kg, 3x5 100kg - not as easy as I would have hoped. Tried do new stuff Dips: 8,10,8 Unit20 axle rows: 5x70kg, 5x80, 5x90kg - I think Box Squats: 10x70kg, 10x80kg, 10x90kg - wider stance, sitting back as far as I could, nailed the quads Tyre Flips: 2x320kg tyre, F,F,1x435kg tyre - new tyre flip pb, total grinder chuffed to get it.

baldy		...	14-06-2010 @ 14:40
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Today starts a new chapter (well maybe a return to an old chapter in the spiral that is life). Back to the 5x5 on Squat and Bench. Plan is train alternative days, being an unemployed student weeks are not relevant to me. So one day training one day off. Very simple 2.5kg progression each workout then deload when needed. Starting relatively light on squats so I can have a chance to work on my form and stop using the belt for a while. Workout A --------------- Squats 5x5 Bench 5x5 Dips 3 sets Reverse hypers 3 sets Workout B --------------- Fronties 3x3 Cleans: heavy doubles and singles DL: 3x3 DB overhead press 4x8 Workout C --------------- Squats: 5x5 Press: heavy singles and doubles Rows: 3x8 Pullups: pyramids Monday @Fitton Street ----------------------------------- At the RATM concert lost my voice a little, which I think let a sneaky virus in which developed into man flu! Was a little out of action and felt it in my workout today. Cut the session short dropped the planned assistance and just did some curls. Great to have a plan and then not even follow it on the first day warmup Squats: 10xbar, 5x60kg, 5x5 80kg - no belt, used wrist wraps . pushed hips and held back tight. Felt like I was sitting between my legs rather than back, not sure if that is right. Bench: 10xbar, 5x50kg, 3x60kg, 5x5 70kg - felt slow Curls

drew		...	14-06-2010 @ 14:48
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	I think there's no where near enough upper back work there or a tasty bit of volume why not 5/3/1 every other day or splitting it upper/lower then you can get more upper body work in. And more abs If you don't like 5/3/1 i'd keep the set up the same but reps different to what you want eg bench 5x5 back guns squats fronts abs oh back guns cleans deads rev hyper abs

baldy		...	14-06-2010 @ 15:27
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	drew said:I think there's no where near enough upper back work there or a tasty bit of volume Not much difference between your plan and mine? Just less squats and more abs in yours, in fact the plan you tailor specifically for me looks exactly like your program but without skipping and bicycling.

drew		...	14-06-2010 @ 15:42
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	baldy said: Not much difference between your plan and mine? Just less squats and more abs in yours, in fact the plan you tailor specifically for me looks exactly like your program but without skipping and bicycling. Yours uppers back once every 6 days mine 1 every 4 it wasn't tailored specifically to you it's just a simple basic plan and your over complimenting things if you want more things specific to you 1 you need more upper back work as your back is weak and that is why you don't keep tight when deadlifting and your form goes not because your too long 2 you need more ab work for the above reason 3 your what 6'2" 6'3" and 93odd kg. You need to increase your volume to get some more msucle to try and get it stronger. Something I've been trying to do of late and I'm feeling much more solid through all lifts and actually much healthier here by endeth the baldy-drew allience let there be war

baldy		...	15-06-2010 @ 10:36
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	drew said:6'2" 6'3" and 93odd kg. You need to increase your volume to get some more msucle to try and get it stronger. Something I've been trying to do of late and I'm feeling much more solid through all lifts and actually much healthier here by endeth the baldy-drew allience let there be war 95kg b**ch (and ripped)! Lets get it on then, whats the next comp (your going to pull out off)?

drew		...	15-06-2010 @ 11:00
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	baldy said: 95kg b**ch (and ripped)! Lets get it on then, whats the next comp (your going to pull out off)? not sure there are so many that look suitable

baldy		...	15-06-2010 @ 12:16
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	drew said: not sure there are so many that look suitable Not a u90 and the later in the year the better for me.

baldy		...	16-06-2010 @ 14:27
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	found a training buddy in Cork, named Drew about the same size as welsh drew just taller. Wednesday ----------------- Stretch Fronties: 10xbar, 5x50kg, 3x60kg, 3x3 62.5kg Cleans: 5xbar, 5x40, 5x50kg, 5x60kg, 3x62.5kg, 3x65kg DL: 3x60, 3x100kg, 3x130kg, 3x150kg, 3x170kg - gym owner came over and told me off about my back rounding and imminent slipped disc. DB OH Press: 8x12.5kg, 8x15kg, 7x17.25k, 6x20kg Pretty light day overall, still felt stuffed afterwards.

drew		...	16-06-2010 @ 14:39
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	How can he be the same as me but taller that if anything, makes him different so I was right about your back and deads then. Get on the chins/pull downs/ rows and get some volume in. At least 100 reps every week. Ideally twice

baldy		...	16-06-2010 @ 14:57
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	drew said:How can he be the same as me but taller that if anything, makes him different so I was right about your back and deads then. Get on the chins/pull downs/ rows and get some volume in. At least 100 reps every week. Ideally twice I never denied that I round my back, rows sounds good, not sure how pullups will help? 3x8 rows, not far off you 100 rep goal? The guy has the same name as you, how much more similar to you do you want?

martinb		...	16-06-2010 @ 15:12
Grass fed Member 1147, 7710 posts SQ 220, BP 185, DL 272.5 677.5 kgs @ 113kgs UnEq	chins will strengthen your upper back to help the rounding, just the same as rows will

drew		...	16-06-2010 @ 16:12
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	Correct emotional one. Have a sticker 3x8 is a pathetic amount of volume. There should be as many reps pressed as pulled. Your opening yourself up for shoulder injuries

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