Increase Power.

[redbeard]

13/3/14

Run -

5mins @ speed 10.0/gradient 2.0

Chin Ups x5 + Push Ups x10 (x5)

Glute Bridge -

10kg x20 (x3)

 

[redbeard]

14/3/14

Press -

90kg x2 (x2)
85kg x2 (x3)

Close Grip Bench -

100kg x2
110kg x2
120kg x2
125kg x2
130kg x1
135kg x1
130kg x2 (x2)
120kg x3 (x2)
100kg x14 (I thought this was 15 but gf told me otherwise)

 

[redbeard]

15/3/14

Power Clean -

100kg x2
110kg x1 (x2)
100kg x2 (x3)

Clean Deadlift -

100kg x3
120kg x3
140kg x3 (x3)

Power Clean + PP -

100kg x1 (easy)

Glute Bridge -

BW x15 (x3)

Lower back has been very sore past few days and has really limited my pressing. Felt better today when I got back to some loading on my hips with deadlifts.

Knee is still fuckin sore.

 

[redbeard]

17/3/14

Press -

85kg x2
87.5kg x2 (x5)
80kg x5

Close Grip Bench -

100kg x2
110kg x2
120kg x2
130kg x1 (x2)
120kg x4 (x2)
100kg x15

Press Ups + Glute Bridge -

BW x15 + BW x15 (x3)

 

[redbeard]

18/3/14

Power Clean -

100kg x1
105kg x1
110kg x1
100kg x2 (x3)

Clean Deadlift -

140kg x3
150kg x3 (x4)

 

[miaou]

Mirin dat pressing.

How the fuck did the knee get jacked up again?

 

[redbeard]

14/11/14

Bench -

150kg x1 (PR) (x2)

Fuck yeah baby!

160 for Christmas.

 

[redbeard]

18/11/14

Squat -

195kg x1 (+15kg PR)

 

[redbeard]

Started Smolov Jr for bench on Monday so here is the past 3 workouts -

17/11/14

Smolov Jr. Bench Week 1, Day 1:

100kg x6 (x6)


19/11/14

Smolov Jr. Bench Week 1, Day 2:

107.5kg x5 (x7)


21/11/14

Smolov Jr. Bench Week 1, Day 3:

117.5kg x4 (wrong weight)
115kg x4 (x7)


Need to hit 160 minimum after this cycle.

 

[redbeard]

22/11/14

Smolov Jr. Bench Week 1, Day 4:

122.5kg x3 (x10)


24/11/14

Smolov Jr. Bench Week 2, Day 1:

102.5kg x6 (x6)

Squat -

20kg x5
60kg x5
80kg x3
100kg x3
120kg x3 (belt)
140kg x3
150kg x3
160kg x2
170kg x2
175kg x2

 

[LZD]

Crazy benching man. If I ran Smolov for Squats I'd be using lower numbers than you are for bench. Haha. Are you only logging bench work sets or is that all you're doing?

 

[redbeard]

Crazy benching man. If I ran Smolov for Squats I'd be using lower numbers than you are for bench. Haha. Are you only logging bench work sets or is that all you're doing?

Haha if it makes you feel any better my squat is shit! I do basic warm up sets for bench and some handstand practice most days but I won't log that. Only really care about what happens to my bench during this cycle so that's why there isn't much work. Lazy, I know!

For what it's worth my chest is permanently sore right now and doesn't seem to have recovered since Day 1.

 

[redbeard]

25/11/14

Squat -

20kg x10
60kg x5
80kg x5
100kg x3
120kg x3 (belt)
140kg x3
150kg x3 (x3)

Leg Extension -

50kg x12
60kg x12
70kg x12
80kg x12
90kg x12
80kg x15

 

[redbeard]

26/11/14

Smolov Jr Bench Week 2, Day 2:

110kg x5 (x7)

Piece of piss - moved as fast as 60kg.

 

[miaou]

some handstand practice most days

Details?

 

[redbeard]

Details?

We have a competition going in the gym. I've managed to go from being unable to get my legs up against the wall to holding a free standing one for about 5 seconds. Also doing some HS pushups against the wall.
I know you're good at these things - any tips on how to train them?

 

[miaou]

I know you're good at these things

I loled irl (I suck giant cockballs).

I suck at these things. All I can say is keep your entire body (especially the core) tight, make sure you are spreading your fingers wide apart, and work on them often.

 

[redbeard]

27/11/14

Pull ups -

BW x10/10/8

Lat. Pulldown -

80kg x12
85kg x12 (x2)

EZ bar preacher curl -

25kg x12
30kg x12
35kg x12

Deadlift -

Up to 160kg x3 (felt heavy, not deadlifted in like a year so stopped here)

Dumbbell Curl -

14kg x12
16kg x12 (x2)

Started carb cycling 3 off/1 on from Monday, might tweak it to 4 off/1 on. Really need to lose some fat.

BW is at 102.3kg.

 

[redbeard]

I loled irl (I suck giant cockballs).

I suck at these things. All I can say is keep your entire body (especially the core) tight, make sure you are spreading your fingers wide apart, and work on them often.

Ahahaha, talk shit my friend!

I noticed the finger thing helps, do you look at the floor or are your eyes looking ahead of you?

 

[miaou]

I understand you can do it both ways depending on what seems to work better for you.

I have shoulder mobility for shit and my handstand position is much like an inverted overhead press with a shitload of lay-back, so looking at the floor is my only option.