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Baldy Smolov

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baldy		...	26-06-2012 @ 10:48
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	MrSmall said:keep up the good work chiefbrah. Is the thought of you that drives me on. The program, Session C, Week 1 ============================= Warm up, paid more attention to OH squats to get flexibility. C&J: 3x3 20kg, 2x40kg, 2x60kg, 1x70kg, 1x75kg, 1x80kg, 85kg 2,2,2,2,1 90kg 1,1 // all lock outs pretty sharp. Squats: 3x60kg, 3x100kg, 2x5 110kg, 5x115kg, 2x122.5kg Pullups: 6,6,6 Left Arm DB swing snatch: 36.5kg Official weight in on club scales 99kg (and ripped).

JohnGym		...	26-06-2012 @ 10:52
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	baldy said: Official weight in on club scales 99kg (and ripped). A ripped 99kg is quality. How tall are you? I'm 82.5kg and still not ripped! (5'10")

baldy		...	26-06-2012 @ 12:39
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	JohnGym said: A ripped 99kg is quality. How tall are you? I'm 82.5kg and still not ripped! (5'10") I am 6'2" being ripped is mainly about perception

baldy		...	02-07-2012 @ 12:51
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Wednesday; Week 2; session A ========================== Warmup Snatch: 3x3 20kg, 2x40kg, 1x50kg, F+1x55kg, 1x60kg, 62kg 2,2 63kg 2,2 66kg 1,1 Bench: 2x10 60kg Front squats: 2x6 100kg, 3x105kg, 2x105kg, 2x2 110kg Pullups: 3x6 Friday ====== Postal comp at the gym, so informal MAX out with comp rules. Snatch: 3x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 1x65kg, 1x70kg (1st lift), 1x75kg, FX80kg (2nd) , FX80kg (3rd), Fx79kg // bad tactics should have just nailed the 75kg as my second attempt. Wanted to shoot for the 80kg PB though. C&J: 3x3 20kg, 1x60kg, 1x70kg, 1x80kg, 1x90kg (1st lift), 1x95kg, Fx101kg (2nd lift), Fx106kg (3rd lift) // same tactics as in the snatch and same outcome. Total 160kg, but could have easily been 170kg. Have another comp on Sunday. Back Squats: 3x60kg, 3x100kg, 2x6 110kg, 5x115kg, 3x125kg, 2x125kg // tough In the videos you can see how close the snatches are, 101kg clean and jerk was really close, might have passed in a comp. My accent is very worryingly starting to sound a little english.

baldy		...	03-07-2012 @ 12:08
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Monday; Week 2; session B; crazy C&J day =================================== Warmup C&J: 3x3 20kg, 2x50kg, 1x60kg, 1x70kg, 1x80kg, 84kg, 2,2,2 89kg 2,1,F,1,1,1 95kg 1,F,1,1,F // once I started Failing they all turned to press outs, last couple very very ugly. That is it, just one exercise this session.

baldy		...	05-07-2012 @ 11:04
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Wednesday ========== Warmup Snatch: 3x3 20kg, 2x30kg, 1x40kg, 1x50kg, 1x55kg, 1x60kg, 62kg 2,F,1,1,2 66kg F,1,1,2 1x70kg // few fails mixed in there, wasn't firing 100% Bench: 10x20kg, 8x60kg, 8x70kg, 6x80kg Front Squat: 5x20kg, 3x60kg, 3x80kg, 2x6 100kg, 5x105kg, 3x110kg, 2x110kg // feeling strong and exhausted at the same time. Small inter club comp on Sunday, not sure if I should train normally on Friday or just go up to openers.

baldy		...	09-07-2012 @ 15:32
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Friday ===== Warmup Snatch: 3x3 20kg, 2x30kg, 1x40kg, 1x50kg, 1x55kg, Fx57.5kg, 1x57.5kg, 1x60kg // pretty dismal to fail 57.5kg, just wasnt firing. C&J: 3x3 20kg, 2x50kg, 1x60kg, 1x70kg, 1x80kg, FX85kg WTF!!! 1x85kg // totally not firing. Sunday Woking vs Bethnal Green inter club comp ======================================== Our clubs first attempt at getting a new inter club league going. Interesting format, each club fields a team in this case 6 lifters. Each lifter is set a par for each lift which is there PB -5kg. Then points are awarded -/+ of the difference from there total and there par. If you bomb an event your get -20 to make it more fair. Warmup Snatch: 3x3 20kg, 1x30kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg 1) 68kg, 2) 72kg 3) F80kg // had it in my head to go for a PB at 80kg, should have been less greedy and just gone 75kg. I was -1kg after this event. C&J: 3x3 20kg, 1x50kg, 1x60kg, 1x70kg, 1x80kg, 1x85kg 1) 90kg, 2) 95kg (warning about lockout) 3) F100kg // easy clean missed the jerk totally -5 on this event. -6 points over all. Only 2 lifter in our club hit par, Bethnal Green won -42/-13 basically we got owned, good comp though and nice format that encourages inexperienced lifters.

baldy		...	10-07-2012 @ 14:38
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Post Edited: 10.07.2012 @ 14:39 PM by baldy Straight into training after comp yesterday. Monday ======= Warmup C&J: 3x3 20kg, 2x50kg, 1x60kg, 1x70kg, 1x80kg, 3x2 85kg, 2x1 90kg, FF 95kg // failed the clean and then the jerk on the 95kg, First clean I have failed in months. In the jerk, working on seating the bar better on my shoulders and keeping chin tucked in rather than looking up. Bench: 60kg 10, 17 Back Squat: 3x60kg, 3x100kg, 2x5 110kg, 5x115kg, 2x2 125kg, 1x130kg // no belt as always felt ok. Under arms rows: 3x10 55kg

drew		...	10-07-2012 @ 14:47
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	Your comp sounds fun Time for a sugden league?

baldy		...	12-07-2012 @ 16:37
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	drew said: Time for a sugden league? I would be up for it, you do know its olympic lifts? Wednesday ========== Warmup Snatch: 3x3 20kg, 2x30kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 62kg 1F1,2,1,F,1 66kg F,F,F // just not happening Pullups: 3x6 Box jumps: 2x10 Very s**t session, pretty emo about it, missing all the targets in the new plan. Time for a couple deload sessions not going over 80%, then start a new cycle.

drew		...	12-07-2012 @ 16:42
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	60/95 are my best

MrSmall		...	12-07-2012 @ 16:55
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	baldy said: I would be up for it, you do know its olympic lifts? Wednesday ========== Warmup Snatch: 3x3 20kg, 2x30kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 62kg 1F1,2,1,F,1 66kg F,F,F // just not happening Pullups: 3x6 Box jumps: 2x10 Very s**t session, pretty emo about it, missing all the targets in the new plan. Time for a couple deload sessions not going over 80%, then start a new cycle. What are you deloading from, exactly? If you are failing 60kg snatches week in week out, your coaches or you are missing something major technically, you are a 230 deadlifter, over 150 squatter week by week, shouldn't be consistently failing anything under 80. you need to train more, and harder. Nowhere near enough reps to actually make progress technically at that level, except on your bench! Ten sets of doubles or so, with 50-60kg on the snatch, make them perfect and don't be satisfied with less. Do that 3x a week for a month, then see if you haven't progressed. I was making the same mistake with low volume, but if you were learning to play basketball, you wouldn't think that about 20 minutes of work 3 times a week would make much real difference. Really push yourself until you are snatching 90-95, then you can think about percentages and other goofy stuff that doesn't matter for the time being. Friendly rant over. If you want a chance of coming within 50kg of my total come December, get to work broseph!

baldy		...	16-07-2012 @ 12:17
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	MrSmall said: What are you deloading from, exactly? If you are failing 60kg snatches week in week out, your coaches or you are missing something major technically, you are a 230 deadlifter, over 150 squatter week by week, shouldn't be consistently failing anything under 80. you need to train more, and harder. Nowhere near enough reps to actually make progress technically at that level, except on your bench! Ten sets of doubles or so, with 50-60kg on the snatch, make them perfect and don't be satisfied with less. Clearly you dont actually read my log. I have been hitting loads of reps in the 80-85% range, but that plan has been mixed in with maxxing out for informal comps. So yes I need more consistence in my training. 10 sets of doubles at 80% is on the cards next week, and I will dedication the session to you! Deload is to give me time to recover a little, feeling very beat up, thumbs, wrist and knees. Deload does not mean I am going to sit on my arse looking at goats, I will still be hitting the gym working technique, doing curls. Training more and harder is not an option, I train f**king hard when I am in the gym. I have a full time job, with the accompanying stress and commute to London. Smarter training is possible, harder longer is not. Don't be a hater. ------------------------------ Going to take 3 deload sessions then start the cycle again, had very good chat about my training with both coach and S&C MSc at our club. They identified the areas I need to work on flexibility, strength in the lock out, front leg further forward on the jerk, back knee deeper. So during deload will work on these things and build them into next training meso cycle. Friday: Front foot only jerks, loads of triples up to 50kg which felt pretty heavy. Drill is meant to improve the depth of my split jerk and get the weight further behind for a better lock out. Overhead "lunges" / Walk outs. This is to make me more comfortable with weights overhead, improve balance and feels like it is stretching my shoulders out. Felt really good. Worked up to 110kg, walked it off the racks locked out overhead, then made an attempt to lunge down into a split jerk position, then walked it back into the rack. Stiff Leg Deadlifts: 3x8 80kg // to stretch out my ham strings. Next comp 12 August

drew		...	16-07-2012 @ 12:22
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	Have you seen that vid, I think by diesel crew, of the walking jerk drill? Might be of use

MrSmall		...	16-07-2012 @ 12:22
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Well keep at it then brah and I might just have to duck out of the competition in December!

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