Baldy Smolov
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| baldy |  | ... | 10-12-2012 @ 12:04 |
 aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Saturday ======== Deadlifts up to single 200kg DL: 6x3 140kg // speed, intended to not use belt but think I used it, cant remember Pullups: 6,5,4,3 20 x KB swings 24kg 20 x high pulls 16kg 20 KB Snatches 24kg Stretch Sauna | ||
| baldy | | ... | 11-12-2012 @ 15:21 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Monday ========== Foam Roll + Warmup Power Snatch: 3x20kg, 2x30kg, 2x40kg, 2x50kg, 2x55kg, 1x60kg, 1x62kg, 1x67kg, 1x71kg, 1x72.5 (misloaded), 1x75kg, Fx79kg, 1x79kg PB // was not greedy and just got the 79kg. On Friday will have a crack at 80kg which will equal my full snatch. Hypers: 3x10 +10kg Pullups: 5,4,3,2,1 // trying to shame my chest into bar for as many of those reps as I could. Squats: 3x8 40kg // felt ok, no pain. Stretch | ||
| baldy | | ... | 13-12-2012 @ 11:51 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Wednesday ========== Power clean: 3x20kg, 3x40kg, 2x60kg, 2x70kg, 1x75kg (+ jerk), 2x82kg, 1x87kg, 1x92kg, 1x97kg Fx102kg (in my head), 1x102kg PB // really ugly power clean. Back squats: 3x8 45kg // rehab Plank: 3x 90 seconds Pullups: 5,4,3,2,2 stretch | ||
| youngy | | ... | 13-12-2012 @ 12:21 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Ugly PB, but a PB none the less, nice  | ||
| baldy | | ... | 17-12-2012 @ 16:10 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | youngy said:Ugly PB, but a PB none the less, nice My snatch is a little prettier. Friday ====== Power snatch up to 80kg PB // Power snatch is now same as full snatch! Pullups: 5,4,3,3,2 Squats: 3x8 50kg Stretch Saturday ======== Pullups: 5,4,3,3,3 Stretch | ||
| baldy | | ... | 20-12-2012 @ 14:20 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Monday ======= C&J: 3x20kg, 2x50kg, 2x60kg, 1x70kg, 1x80kg, 1x83kg, 1x88kg, 1x93kg, 1x98kg, Fx103KG // mehh... Snatch Balance: 3x40kg, 3x50kg, 3x55kg Back Squat: 3x8 55kg Pullups: 5,4,4,3,3 Stretch Afterwards my knee a little tender, not sore to touch but iced it. Wednesday ========== Snatch: 2x2 20kg, 2x30kg, 2x40kg, 2x50kg, 2x60kg, 2x62kg, 2x65kg, 2x68kg, 2x71kg , 2x74kg double PB // knee started to get sore Pullups: 5,4,4,4,3 Plank 3x 90 seconds stretch Knee officially sore and tib bump is sore to touch. So on the positive side I know the work out that makes it sore and how to train around it. On the negative side its not getting better. So will give it another 4-6 weeks working around the pain then try squatting and doing full snatches/cleans again. Still not clear in my mind if the issue is volume or load related. | ||
| baldy | | ... | 22-12-2012 @ 10:12 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Friday ====== Quick session, early warning signs of man flu. Strict Press: 3x20kg, 5x40kg, 3x50kg, 3x60kg 3x62.5kg, 3x65kg, 3x67.5kg, 3x70kg Pullups: 5,4,4,4,4 Stretch Max xmas shopping. | ||
| youngy | | ... | 22-12-2012 @ 10:25 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Strong strict pressing Baldman | ||
| baldy | | ... | 03-01-2013 @ 11:31 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | youngy said:Strong strict pressing Baldman Thanks Bro, hopefully it carries over to bench and other important stuff. Diet started 97.8kg naked in the morning. Wednesday ; week 1; VOLUME ========================== First session of 2013, whoop whoop, gym packed. Warm up Power Snatch: 3x20kg, 3x30kg, 3x40kg, 2x50kg, 2x60kg, 3x64kg, 3x65kg, 3x67kg, 3x69kg, 1+F 71kg // was going for 71kg triple which would have been triple PB. Leaving it in the bag for next time. 13 solid reps over 80%. Bench: 5x20kg, 5x40kg, 5x60kg, 3x80kg, 3x85kg, 3x90kg // bench is back this year. Pullups: 6,5,5,5,5 Plank: 3 x 90 seconds. Stretch Calfs, Hammies and quads. Good session. | ||
| baldy | | ... | 05-01-2013 @ 13:04 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Friday; Week 1 Volume ===================== OH press: 3x50kg, 3x60kg, 3x64kg, 3x66kg, 3x69kg, 3x71kg PB Power Cleans: 3x82kg, 3x85kg, 3x87.5kg, 3x90kg, 3x92.5kg // might be a pb, last one racked really badly had to muscle it up with forearms. Pullups: 6,6,5,5,5 // getting hard Eccentric 1 leg foot leg press: 3x15 up to 75kg // super setted with calf curls Calf Curls: 3x20 2 minutes vibra plate Stretch Good session and already lost 1kg on the diet, boom! | ||
| baldy | | ... | 07-01-2013 @ 16:52 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Sunday ========= Warmup Deadlift: 3x60kg, 3x100kg, 3x130kg, 2x160kg, 1x180kg, 1x200kg // I thought I was being sensible only working up to 200kg, but at 180kg had a twinge, then worse in 200kg. Got the lift but locked up my back, so not very sensible need to put my ego aside and think about how to work DL into my routine. Pullups: 6,6,5,5,5 KB few swings with 24kg but back not having any of it. Sauna. Few Diclofenac's and some rolling and back is nearly 100% again. Think I need to change my DL technique to more match the way I clean. Feet and grip wider, hips lower and shoulders more in front. | ||
| MrSmall | | ... | 07-01-2013 @ 17:03 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | why are you deadlifting anyway! | ||
| baldy | | ... | 10-01-2013 @ 10:37 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | MrSmall said:why are you deadlifting anyway! cos I cant squat! Got to do something to keep hench. Next time they will be call clean pulls or something. Wednesday =========== Busy day at work, late for gym, low energy levels. Pullups: 6,6,6,6,5 // probably a rep PB Bench: 5x20kg, 3x40kg, 3x60kg, 3x70kg, 3x80kg, 5x82.5kg, 2x87.5kg, 2x92.5kg // solid Strict Press: 10x55kg // after some trash talking That was really it, not the most constructive session in the world. | ||
| baldy | | ... | 14-01-2013 @ 15:20 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Friday: ========= Warmup Strict Press: 2x65kg, 2x67kg, 2x70kg, 2x72kg // double PB, working in with Roger Power Clean: 2x83kg, 2x86kg, 2x88kg, 2x91kg, 2x94kg // lacked hip drive and then muscled up the last double. Eccentric Leg Press: 3x15 up to 80kg // supersetted Leg Curls: 3x15 Eccentric Bodyweight Squats: 10 with 10 second decent 2 Minute vibro plate Pullups: 5x6 // whoop whoop Plank: 3x90 seconds. Big session. | ||
| baldy | | ... | 14-01-2013 @ 15:36 |
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5507.5 kgs @ 98kgs UnEq | Sunday ======= Bodyweight 96kg lightweight baby! Clean pulls off blocks: loads up to 90kg then more 70kgx6 which seems about right weight to work the technique. KB Snatches: 3x20 (10 per side). I think pulls of blocks are really good to address the problems I have keeping my back tight, improve hip drive and maybe keep some of my leg strength. | ||
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