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Baldy Smolov

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baldy		...	17-07-2012 @ 10:54
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	drew said:Have you seen that vid, I think by diesel crew, of the walking jerk drill? Might be of use You got a link, tried google it for about 5 minutes then gave up. MrSmall said:Well keep at it then brah and I might just have to duck out of the competition in December! We will have a show down before then maybe. Winner takes all! Monday ======= Warmup More Warmup Snatch bar work 3x3 20kg Snatch Balance up to 60kg Front squats up to 6x80kg Pullups 3x3 Deload sucks, lightweight still feel heavy makes me feel weak!

MrSmall		...	17-07-2012 @ 11:00
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Post Edited: 17.07.2012 @ 11:02 AM by MrSmall Yeah not sure I am even doing that December comp, I don't have much motivation to spend the money + time to go and do a comp without a purpose, already done 15 such comps plus there is the shiny BWL fee which half the comps give away for free to non members which pisses me off! Whats the deal with this league? Must be nice to have a get together "training" comp in your local gym.

baldy		...	17-07-2012 @ 11:15
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Whats the deal with this league? Must be nice to have a get together "training" comp in your local gym. Yeah lifting league has the potential to be very good thing. Actually best bit is getting to know the people from the other clubs in a more friendly setting. A website has just been setup for the league -> http://www.liftingleague.co.uk/ BWL membership is complex issue, I know from my clubs view we need all competitors to be members for insurance reasons.

MrSmall		...	17-07-2012 @ 11:32
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	The thing that pissed me off that was one of the two WL comps I did (both 20 quid entry fee), included a year's BWL membership for non members, and existing members were the same price.. which was a bit of a f**k you to the members, frankly. so when I decide to not be as cheap / totalling 250, I will pay them!

baldy		...	17-07-2012 @ 11:45
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	MrSmall said: totalling 250, I will pay them! They wont be getting any of your drachmas soon then.

baldy		...	23-07-2012 @ 13:35
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Wednesday ========== Warm up Extra Warm up Clean and Jerk singles up to 85kg Some other stuff I can't remember. Friday ===== Warmup extra warmup Back Squat: 3x20kg, 3x60kg, 3x100kg, 3x110kg, 3x120kg, 3x132.5kg (triple PB), 1x140kg, 1x150kg, 1x160kg, 1x165kg PB BOOM! Bench: 3x10 60kg Saturday ======== Loaded at Oly lifting comp, brutal.

baldy		...	24-07-2012 @ 10:33
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Was going to start the program, but after some trash talking on Facebook decided to max out my snatch against Dan who has the same total as me. Monday ======= Warmup Extra Warmup Snatch: 3x3 20kg, 2x30kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 1x65kg, 1x70kg, 1x75kg (pressed), 1x80kg PB!, fx82kg, Fx81kg // Front Squats: 3x20kg, 3x60kg, 3x90kg, 5x100kg, 5x102.5kg, 5x105kg Cleans pulls: ugly. Turned out to be borderline powersnatch, only just dipped below parallel in the squat. Something I need to work on, also dont fully finish the pull, from the youtube still can see I am on my toes and shrugging but knees are still very bent. I think I should almost totally extended? Snatch experts what do you say?

drew		...	24-07-2012 @ 10:49
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	Post Edited: 24.07.2012 @ 10:52 AM by drew

baldy		...	26-07-2012 @ 10:19
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	drew said: Will have a play with that on next deload, looks fun. Wednesday; week 1; session 1 ========================= Warmup Extra mobility Warmup C&J: 3x3 20kg, 2x40kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg 5x2 84kg, 89kg 2,2,1 // had lots of coaching, trying to squeeze the bar less when I jerk it to help with the lock out. More open fingers then punch, only squeeze when I catch it. Had a few perfect reps and few press outs. Bench: 10x50, 10x50, 12x60kg, 8x70kg Squat: 5x80kg, 3x90kg, 3x100kg, 5x5 110kg Very good session, feeling sore today.

baldy		...	31-07-2012 @ 09:25
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Post Edited: 31.07.2012 @ 09:25 AM by baldy Very good session last night. Not sure if its cos I had 4 days rest, have been working on my mobility or just the 8 hours plus of Olympic weightlifting I have watch. Foam roll in afternoon before gym. Monday ======= Warmup Extra Warmup Snatch: 3x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 1x64kg, 2x64kg, 3x64kg,3x65kg triple PB, 67kg 1F1 // 67kg would have been a double PB. Nail it next time. Snatch feels good. C&J: 3x3 20kg, 1x70kg, 1x75kg, 1x80kg, 4x2 85kg // Lock outs still s**t. Pullups 6 Bench: 3x50kg, 3x60kg, 3x70kg, 3x80kg,3x90kg, 2x100kg // last rep was total grinder, spotter just left me for what felt like an eternity, but it never stopped moving. Not sure where that came from probably a double pb. Makes me think there might be a bench PB not so far away. Overhead Jerk Ladder and stretches to end.

baldy		...	02-08-2012 @ 11:00
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Post Edited: 02.08.2012 @ 11:06 AM by baldy Woke up Wednesday with a sore knee, has been kind of achy for a while (like 3 months) and I have been icing it. Wednesday morning was new kind of swollen inside feeling. Was cautious with it, put on some voltoral gel, loads of deep heat spray, warmed up well and it was not sore while I trained. So maybe new pain it is not training related? Going to take 48 hours of ibuprofen (as once told to do by a real Dr) and see if fixes itself. Good session anyway, even with dodgy knee. Started a new competition ladded like Bethnal green's, you get to challenge other lifters in your club on any lift with a friendly agreed handicap. To start off the ladder Mark gave me 15kg handicap on his power snatch vs my full snatch. Mark won by 1kg with , nice way to spice up a training session. Wednesday ======= Warmup Extra mobility Snatch: 3x3 20kg, 2x30kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 64kg 2F,3,3 1x65kg, 1x70kg, F75kg, 1x72kg, Fx75kg, fx74kg // 72kg is ok 90% of 1RM after going a good few reps. However there is a lesson on there, that I should work up based on my % and not easy loading increments, specially on the snatch. DB Bench 8x30kg 30 kroc rows with left hand 32kg DB (another challenge) Fronties: 2x5 100kg, 2x3 105kg, 2x2 110kg

baldy		...	04-08-2012 @ 10:05
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Knee healed after 36 hour ibuprofen dose, also felt really flexible which is I missed the first snatch. Friday: Week 2 session A ====================== Warmup Extra Warmup Snatch: 3x3 20kg, 2x35kg, 1x45kg, 1x50kg, 1x55kg, 1x60kg, 64kg F(setting too deep in setup), 1,2,3 2x68kg 2x70kg //double PB. C&J: 3x3 20kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg, 3x2 84kg, 90kg 2,2,1 // pretty tough Pullups: 6,9

baldy		...	07-08-2012 @ 10:06
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Kind of ok session, hit good numbers but didn't get enough reps in. Was pretty busy in between C&J was teaching a new member the basics. Monday ======= Warmup Extra mobility warm up C&J: 3x3 20kg, 1x60kg, 1x65kg, 1x70kg, 1x75kg, 1x80kg, 3x2 84kg, 1x90kg, 1x95kg, 1x97kg, Fx98kg // challenge on the ladder, to mark +30kg handicap and Pat -10kg handicap, lost both challenges!!! Back Squats: 3x110kg (felt heavy, had forgotten to put on knee sleeves) 4x110kg, 3x110kg, 4x115kg, 2x125kg // felt good once my knees sleeves where on.

baldy		...	09-08-2012 @ 15:34
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Friendly comp with Bethnal Green on Friday, so cut the volume and went a little heavier than planned. Not sure if that was a great plan, but at least it was a plan. Wednesday ========== Warmup mobility Snatch: 3x3 20kg, 2x30kg, 1x40kg, 1x50kg, 1x55kg, 1x57kg, 1x60kg, 2x64kg, 2x66kg 2x68kg 2x69kg 1+F 71kg // would have been a double PB. NEXT TIME! C&J: 3x3 20kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg, 2x84kg, 1x90kg, 1x95kg, 1x91kg, 1x96kg // happy with jerks. power cleaned 95kg felt way too easy. Max rest and foam roller till Friday.

baldy		...	11-08-2012 @ 12:47
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Comp Report =========== Small inter club comp, Woking Vs Bethnal Green. Was meant to be 4 vs 4, but we had 3 people drop out including our reserve. So it ended up a 2 vs 2 match. Did not suit me at all because it was pound for pound competition. I was the heaviest guy and lifting the lightest weights ops: Did not taper for this but have been feeling good, aim was to be conservative with weight selection and get comp experience. Snatch Warm ups: 3x2 20kg, 30kg hang, 40, 50kg, 55kg, 57.5kg, 60kg, 64kg. Comp: 69kg, 71kg (equal comp PB), 75kg got it height enough was just a little too forward. Clean & Jerk Warm ups. 3x3 20kg, 1x60kg, 1x70kg, 1x80kg, 1x85kg Comp: 91kg, 96kg (comp PB), 100kg (friendly reffing, lock out was 50/50). First comp I have got bodyweight overhead! WHOOP WHooop! Good way to begin a weekend, feel knackered today. Tomorrow starting Ed Coan DL program.

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