Da Shetland Plan

Good luck with Smolnov mate, you're gonna love it.

cheers Adam i'm already looking forward to the base cycle

10/12/08

Warm up
Hypers 2 sets of 12
Stretches
5 minutes on cross training

The other stuff
Bench
100kg x 5
140kg x 2
165kg x 3
165kg x 3
165kg x 3
155kg x 3 paused
155kg x 3 paused
115kg x 5
115kg x 5
115kg x 5
115kg x 5

Standing Axil strict press
80kg x 8
90kg x 8
110kg x 5
80kg x 10

OH tricep extension
40kg x 10
50kg x 5
Drop set 30kg x 14 / 20kg x 20 / 10kg x 35

Close grpi 2 board press 4 inch
140kg x 6
160kg x 3
120kg x 8

and finally Smolov Front squats week 1 day 2
60kg x 5
90kg x 8
90kg x 8
80kg x 8
100kg x 5
105kg x 2
105kg x 2
115kg x 1


took 2 hours to do the work out tonight so not that bad

f**k me, nice axle strict work mate, especially after all the benching

Also impressed by your strict presses! Nice they go well, especcialy with the back problems i would think they would be a problem caus of the bending backwards...
Keep up to the fronties routine! You will make the goals you set for sure!

cheers guys, i have the belt on tight last nite for the axil presses so the back was fine and today its ok. i'm using a tennis ball every night in the area that its effecting and i'm getting some good results from doing it.

Neil, do you have a link for the Smolov base program? I was having a look at different spreadsheets etc last night and yours seems a bit different. Also: the full-on Smolov just looks f**king impossible.

found this calculator:
http://www.joeskopec.com/smolov.html

handy!

already have it added it to my Favorites but thanks any way

Tannhauser i used the calculator out of the sight Joni has posted

OK, cheers.

i'm updfating my jounal and i'm hammered two bottles of winee and god knopws how many double jack and coke but i'm very f**king mery amd gona polish of the vodka at my mums house lol

but here my usual realy weak ass mother fukcer o f a log wahoo ..................

hypers 12 x 2 sets
stretching hamstrings / g;utes and what ever i think of

cross trainier for 4 f**kinh long ass minutes

fronties week 1 day 3
60kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
105 kg x 3
115kg x 2
115kg x 2
125kg x 1
al with the lever belt on but not locked in place

pull downs to chest
80kgs x 10 for 3 sets

cable rows
80kg x 10 for 3 stes

concetration culrs
15kg x 10 each side for 3 sets
17.5kg x 6 each side for 2 sets
12.5 kg x 1- each side

flat bar curls
30kg x 10 for 3 sets

i love jack daneils and coke its the bomb merry xmas to you all wahoo xxx

LOL

great drunk post neil. nice work man!

were you drinking smolov vodka

cheers guys i think drunk posts should be done every now and again lol.

smolov vodka - do you think it would get the reps in ??

14/12/08

Cross trainer 4 minutes warm up
Hamstring strethces
hyper extensions 2 sets of 10
lower back stretches
glute stretches


Axil push press
40kg x 5
80kg x 3
100kg x 3
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x f nothing left in the tank
130kg x 3
100kg x 5

side lateral raises
15kg x 10 for 3 sets

face puls
30kg x 10
30kg x 10
35kg x 10

shrugs
25kg x 30 for 2 sets

cable abs
60kg x 12
70kg x 8
70kg x 10

swiss ball crunches
sets 1 x 30
15kg x 15
15kg x 15

flat bar curls
30kg x 10
40kg x 10
30kg x 10
40kg x 10
30kg x 10
40kg x 10
30kg x 10
20kg x 10

gona keep trying the axil press heavy until the 31st would like to get the 160kg in the bag before the end of the year.