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Baldy Smolov

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baldyIcon...02-05-2012 @ 22:10 
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aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq		Wednesday Snatch Day
====================
Warmup
Snatch: 3x3 20kg, 3x40kg hang, 3x45kg, 3x50kg, 3x52kg, 3x55kg, 3x57kg // Coach has me doing them like he trains the juniors, have to hold the snatch at the bottom squat position to build strength and flexibility. hippopotamus 1, hippopotamus 2, hippopotamus 3 then up Of course this is way harder and I was gassed after these.
C&J: 3x3 20kg, 3x60kg from hang, 3x70kg, 3x80kg, 3x82.5kg. 2+1F 85kg // clean and 3 jerks should have probably just done doubles.
Bench: 5x30kg, 5x60kg, 5x5 75kg // back to the proven 5x5, felt heavier than I expected.
Front Squats: 5x20kg, 5x60kg, 3x100kg, 3x105kg, 3x110kg, 3x112.5kg // last set felt better than the first.

Solid session lots of work done.
baldyIcon...04-05-2012 @ 22:36 
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aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq		Woking Friday
============
Warmup
C&J: 3x3 20kg, 1x60kg, 1x70kg, 1x80kg, 1x90kg, 1x95kg, 1x100kg, 105kg PB // worked in with Mark, so fast pace 105 was comfy coach reckoned maybe 1 red light. It felt like I caught it with my wrists cocked, held it fine though. tempted to go for more, but also good to leave it on a positive note then come back next week and smash it again.
Snatch: 3x3 20kg, 3x40kg, 3x45kg, 3x50kg, 3x55kg, 2+F 60kg // 3 second pause at the bottom, plan was to just go to 55kg for light snatches but miss loaded and ended up going 60kg. Went well though.
Jumps: 3x6
Front Squats: 5x20kg, 3x60kg, 3x90kg, 3x3 105kg // heavy cleans light squats. Next session light cleans heavy squats.
Pullups: 9 and a half wide grip
Pushups: 25

Good session.


MrSmallIcon...05-05-2012 @ 08:40 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		whats going on here then?
baby blue wife beater?
for shame.
baldyIcon...06-05-2012 @ 13:56 
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aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq
MrSmall said:whats going on here then?
baby blue wife beater?
for shame.

Actually it is my baby blue puma t-shirt that matches me eyes. Problem was my biceps got too big and I had to cut the sleeves off (actually my mum did it for me).

Sunday Crazy Russian squat Routine Week 7
=====================================
warmup
Back Squat: 5x20kg, 3x60kg, 3x100kg, 1x110kg, 3x3 122.5kg // nearly missed 3rd rep in second set but ground it out. Otherwise all felt fine.. 145kg or maybe 150kg in the bag next week, which is strength back to old levels. Next cycle will smash new pbs.
30 minute sauna.
baldyIcon...07-05-2012 @ 20:05 
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aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq		Bank Holiday Monday Woking
========================
warmup
Snatch: 3x3 20kg, 3x40kg, 3x50kg, 3x53kg, 3x58kg, 3x62kg // triple PB and 3 second hold at the bottom. Getting more consistent with these now.
C&J: 3x3 20kg, 2x70kg, 2x80kg, 2x85kg, 1+F 90kg // f**k, how can I fail 90kg jerk when I nailed 105kg on Friday makes no sense.
Front Squats: 3x70kg, 3x100kg, 3x105kg, 3x110kg, 3x115kg // felt strong!
Bench: 5x20kg, 5x60kg, 5x5 77.5kg // hench.
baldyIcon...09-05-2012 @ 21:36 
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aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq		Wednesday
==========
End of 8 week squat cycle so not much volume tonight and reaping a few PBs in the process. Back squat MAX OUT SESSION on Friday. So we will see how well the program has worked.
Warmup
Snatch: 3x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 1x65kg, 1x70kg, 1x76kg PB, 1x78kg PB, 2XF 80kg so very close. In the bag very very soon.
Back Squats: 3x60kg, 6x2 105kg
Pullups: 3x6
curls

From the video I think I might try drop my hips a little lower in the setup to get my back straighter or maybe that will make it worse?
baldyIcon...11-05-2012 @ 21:13 
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aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq
End of Russian Masters 8 week program.

Coffee, creapump and cookies pre training.

Friday
======
Warmup
Back Squat: 5xbar, 3x60kg, 2x100kg, 1x120kg, 1x130kg, 1x140kg, 1x150kg (slow), belt on, 152.5kg easy, 162.5kg PB! // Surprised how much difference the belt made as I have not used it in over 6 months. Very happy with the progress. Considering the heaviest I did in the 8 weeks was a triple at 122.5kg, probably a lesson in there or maybe not.
Bench: 5x20kg, 5x50kg, 5x5 80kg // feeling good.
Curls and stretching.
MrSmallIcon...12-05-2012 @ 13:18 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Post Edited: 12.05.2012 @ 13:18 PM by MrSmall
http://thechive.files.wordpress.com/2010/05/haters-gonna-hate-...
baldyIcon...14-05-2012 @ 21:10 
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aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq		Thought about having a crack at 106kg C&J for PB, wasn't in the bag.

Monday Woking
=============
Warmup:
C&J: 3x3 20kg, 3x60kg hang, 1x70kg, 1x80kg, 1x90kg, Fx100kg, 90kg 1F, 2,2,2 85kg // weak today. 8
snatch: 3x3 20kg, 3x40kg, 3x50kg,3x55kg, 2,2,2 57.5kg // 0
Front Squats: 5x20kg, 5x60kg, 3x5 100kg // not as fun as they should be. 15

Reps above 80% 23 target 46.

Plan at the moment is to get fit enough to get 46 lifts over 80% of 1RM in a 2.5 hour session.
MrSmallIcon...14-05-2012 @ 21:36 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Post Edited: 14.05.2012 @ 21:36 PM by MrSmall
Surely to get reps over 80%... you have to at least attempt them? (snatch)
And how were you to split the 46?
baldyIcon...14-05-2012 @ 22:26 
Avatar
aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq
MrSmall said:Surely to get reps over 80%... you have to at least attempt them? (snatch)
And how were you to split the 46?


To get reps you need to attempt and get them. Training to fail, is training to fail.
Clearly the training techniques I use are too complex for you to fully grasp.

The 46 split I have no idea, still need to work that out.
baldyIcon...16-05-2012 @ 21:18 
Avatar
aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq		Woking Wednesday
===============
Warmup
Snatch: 3x3 20kg, 2x50kg, 1x60kg, 62kg 2,2,2,1F, FF // more lifts less fails next time
Back Squats: 5x20kg, 5x60kg, 5x5 110kg // nice squatting
Snatch DL and Clean shrugs // mainly bulls**t to be honest.

32/46 reps over "80%" short but quality session.
baldyIcon...18-05-2012 @ 20:59 
Avatar
aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq		Woking Friday
============
Solid session
Warm up
C&J: 3x3 20kg, 2x70kg, 1x80kg, 85kg 2,2,1F, 1F, 2 // fitness!
Bench: 5x50kg, 5x5 82.5kg // feeling hench
Fronties: 5x60kg, 5x5 100kg // cardio
Curls

33/46 reps over 80%, this is of course excluding the bench which is just a rest exercise to let my legs recover before the squats.
MrSmallIcon...18-05-2012 @ 21:05 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Post Edited: 18.05.2012 @ 21:06 PM by MrSmall
Boosheet up in here!
Bad day at the office or falling to bits when the sets/reps get higher? Its a different ball game with the multiple sets thats for sure. "Brah".

And the way I was told/have done it, is 15 reps as a minimum of 80% or over lifts, on any exercise. 46 seems an arbitrary and aids-ridden number.
baldyIcon...18-05-2012 @ 21:26 
Avatar
aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq
MrSmall said:
And the way I was told/have done it, is 15 reps as a minimum of 80% or over lifts, on any exercise. 46 seems an arbitrary and aids-ridden number.


http://upload.wikimedia.org/wikipedia/commons/thumb/f/fb/Darts...
The smalls method of selecting sets and reps?
I like to use this thing called science and a computer program called a spreadsheet!

No, so 46 is arbitrary and of course there is no magic number. However the program I am looking at doing, works out on average to doing 46 a session. In the proper program you obviously have volume phases and taper phases blah blah blah.

My weakness is getting the volume and consistency of lifts. So makes sense for me to work on this. Work on your weakness and all that.
Not Smalls approved? Well shame we will see who is the victor in London on 1st December, bro. At the moment I am feeling so confident I might even start talking about beating you on Sinclair points as well as on total.

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