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Baldy Smolov

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baldy		...	02-10-2012 @ 16:42
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Monday; Week 1; Session A ========================== warmup Snatch: 4x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 2x64kg 1F1x64kg, 2x65kg, 2x66kg, 3x70kg // triple PB! Clean & Jerk: 3x3 20kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg, 85kg, 86kg, 92kg, 95kg // Doing the Mark complex, one power clean then straight into another clean which should be high full clean. This is to help me keep my chest up when I catch the clean. Theory kind of being that I collapse totally in my clean, make the recovery way to hard for myself and am then goosed for the jerk. This was the clean is easier and I can smash the jerk. Back Squats: 3x60kg, 3x100kg, 5x110kg, 5x115kg, 3x117.5kg, 3x120kg, 3x125kg // felt strong, knee sore Pullups: 8 So knee is officially not getting better, has been "sore" but not painful for like 6 months and is not getting better. The knoby bit under the knee cap is sore to touch, booked to see a physio on friday morning.

baldy		...	08-10-2012 @ 12:51
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Post Edited: 08.10.2012 @ 12:52 PM by baldy Wednesday ========= Warmup C&J: 3x3 20kg, 2x60kg, 1x70kg, 1x75kg, 1x80kg, 2x84kg, 2x85kg, 2x87.5kg, 2x90kg, 2x93kg, 1F1 96kg // Mark complexes, 1 power clean + 1 clean + 1 jerk Hypers: 3x10 15kg, 20kg Pullups: 9 KB Snatch: 2 minutes 16kg 10+10 reps with 24kg 1 minute 9 seconds. Friday ======= Went to the physio, she was not particularly impressed. It looks like on my left knee the Patella Tendonitis has been pull at the bone and causing a lump like "Osgood Schlatter" http://en.wikipedia.org/wiki/Osgood%E2% ... er_disease This lump will never go away, I am scared for life! It is possible that this lump has been there since I was a kid, but as I was a totally lazy teenager and did no sport at all I doubt it. Also this is my lead jerk foot and the problem started about 6 months ago. Pretty much what I expected from the physio though, hamstrings and quads are too tight need to stretch them out as much as possible. Stop doing the exercises that hurt, strap and ice knee. Also a couple of ultra sound sessions, to work some magic. Warmup Power Snatch: 3x3 20kg, 2x40kg, 2x45kg, 2x50kg, 2x55kg, 2x57kg, 2x60kg, 1x62, 1x65kg // first time doing power snatches, almost quick! Hypers: 3x10 Pullups: 9,5,3 Sunday ======= Deadlift: 3x60kg, 2x100kg, 1x150kg, 1x140kg, 1x165kg, 1x190kg, 1x205kg, 1x220kg // ugly as, back rounded. Compared to my 200kg double the other day it was really bad. Not sure if its the 20kg extra or the straps messing with my start position. When I am strapped in feels like I cant get my hips in properly to arch my back. KB Snatch: 2 minutes 16kg. 1 minute 42 seconds 10,10,5,5 reps swopping hand with 24kg Pullups: 5,5,4,3,3 Early signs of manflu.

baldy		...	18-10-2012 @ 11:42
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Been pretty emo last week, resting knee and very bad man flu. Got into my lungs so did not train. Except for Sunday which was kind of stupid, did a 200kg deadlift and 2 minutes with 24kg bell. Felt worse on Monday. Still have cough when I wake up with some a nice range of coloured phlegm coming up. What colours should I be looking for here? Wednesday ========== Was not going to train, but needed to lock up the gym so went took it easy. OH press up to 5x60kg Rows: 3x15 50kg powercleans up to 80kg Max Stretch.. (starting to think 90 degrees laying hamstring stretch might be possible in a month or so) Comp on Saturday, hope I can get rid of this cough by then.

baldy		...	23-10-2012 @ 16:38
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Saturday ======= Did a friendly TSC comp at a gym down the road. Deadlift: 200kg, 210kg, 220kg // won this by 30kg Pullups: 11 strict reps from hang neck to bar // placed last, winner did 17 KB snatches 5 minutes 24kg: 73 // again placed last winner did 105 and took a couple of breaks :shock: Final score I got 79% next guy was 81% so few more pullups or snatches and I would have been in the money so to speak. Monday ======= Back sore from deadlifts over the weekend and still on recovery program for knee. So minced around the gym a fair amount. Powersnatches up to 66kg pb Stand from hold up to 22.5kg failed at 25kg Military press Lots of stretching.

baldy		...	25-10-2012 @ 09:52
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Wednesday ========= Powercleans: 2x50kg, 2x60kg, 2x65kg, 2x70kg, 2x75kg, 1x80kg, 1x85kg, 1x90kg, 1x92.5kg, 1x97.5kg PB! // PB but ugly, clean coming to forward and I am getting lazy driving my elbows under. Power Jerks: 3x4 50kg, 3x55kg, 3x60kg // no pain in knee, so will keep doing these. Hypers: 15,15,12 Stretch (cramp in my foot, wtf!!!) So short term goals for the next 2-3 weeks. 100kg powerclean, 70kg power snatch, 80kg power jerk, 3x20 hypers

MrSmall		...	25-10-2012 @ 11:06
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Well done on the PB mate!

baldy		...	29-10-2012 @ 10:58
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Post Edited: 29.10.2012 @ 10:58 AM by baldy MrSmall said:Well done on the PB mate! Thanks broseph, they should be coming a fair amount this week, reeling them in 1kg at a time. Friday ======= Power Snatch: 50kg, 55kg, 60kg, 62.5kg, 65kg, 67.5kg PB OH Press: 5x50kg, 5x55kg, 5x60kg, 3x62.5kg, 3x65kg Hypers: 16,16,16 Saturday ======== C2 500m rowing 1:30.7 Sunday ======= DL: 3x60, 3x100kg, 3x140kg, 6x3 160kg // working on form Rows: 10x60kg, 10x70kg, 10x80kg Stretch and assisted PNF

youngy		...	29-10-2012 @ 12:21
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200 500.0 kgs @ 84kgs UnEq	Power snatch PB looked easy. Nice rowing time too!

baldy		...	04-11-2012 @ 16:19
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Post Edited: 04.11.2012 @ 16:20 PM by baldy youngy said:Power snatch PB looked easy. Nice rowing time too! the row nearly killed me. Wednesday ========= Got stuck at work, someone messed up the trains and closed waterloo station down. Spent the evening at my office desk eating chips. Friday: power Snatch up to 68kg PB Pullups wide grip: 5,5,5,6 Strict Press up to 72.5kg might be a pb, equal pb or close to pb? Hypers: 3x17 Sunday: Deadlifts: 60,100,130,160,180,200kg "Speed" Deadlifts: 5x2 165kg 3 rounds rows, SLDL and 1 minute plank 4x10 24kg kettlebell snatches with fair rest between sets Sauna & spa bubble thing.

baldy		...	06-11-2012 @ 11:07
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Monday ====== Power cleans: 2x60kg, 2x70kg, 2x75kg, 1x81kg, 1x86kg, 1x91kg, 1x96kg, 1x100kg PB!, Fx105kg // 105 was pretty high pull, in the bag soon. Strict Press: 6x50kg, 5x55kg, 5x60kg, 3x65kg, 2x70kg Hypers: 3x18 Pullups: 6,6,5,5 Stretch, can very nearly now hold my toes in a standing hamstring stretch, making very good progress with flexibility.

MrSmall		...	06-11-2012 @ 11:14
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Hooray for pbs!

baldy		...	08-11-2012 @ 09:55
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	MrSmall said:Hooray for pbs! yeah, reeling them in pretty slowly, good to keep my motivation going. Wednesday ; Bench Day (not really) =================================== Power Snatch: 30kg, 40kg, 50kg, 55kg, 60kg, 62kg, 66kg, 70kg PB!, 72kg F but close, missed it my head. // lock out a little bouncy, should work on that. Strict Press: 5x20kg, 5x50kg, 3x55kg, 3x60kg, 3x62.5kg, 3x65kg, 3x67.5kg Incline DB Bench: 3x10 24kg Hypers: 3x19 Stretch

MrSmall		...	08-11-2012 @ 11:25
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	I "found" some 0.5kg eleiko plates solely for how good I felt hitting a 2.5kg minimum jump pb a few weeks ago, it is indeed great for motivation. Keep it going! Sit into them powers.

baldy		...	13-11-2012 @ 13:51
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	MrSmall said:I "found" some 0.5kg eleiko plates solely for how good I felt hitting a 2.5kg minimum jump pb a few weeks ago, it is indeed great for motivation. Keep it going! Sit into them powers. 0.5 plates and 1kg PB's are standard at the Olympic club. You need to forget your old inspired powerlifting habits. Sunday: ========= Deadlifts: 3x60kg, 3x100kg, 2x130kg, 2x160kg, 1x180, 1x190kg, 1x205kg // 205kg felt heavy, using my oly shoes for these Speed Deadlifts: 4x2 170kg // mehhh.. Rows: 3x15 60kg KB snatch: 10 x16kg, 10x24kg, 15x24kg // per a side. Monday ======== Not feeling fresh from Sunday DL session, so snatched rather than cleaned. Guided mobility warmup with Mark. Power Snatch: 3x20kg, 3x30kg, 2x40kg, 2x50kg, 2x55kg, 1x60kg, 1x62.5kg 1x66kg, 1x70kg, 1x73kg PB // could have gone more but happy just getting 1kg PB every session. Looking at the video my back is not super tight either which I need to work on more Front Squats: 3x5 20kg // nothing snapped. Strict Press: 5x20kg, 5x40kg, 3x50kg, 3x60kg, 3x62.5kg. 3x66kg, 3x70kg // triple PB Hypers: 3x20 // ugly, will go back down to 3x10 with 5kg plate next session Plank: 3x 60 seconds Stretch I am first up, then some of my other Woking homies.

baldy		...	15-11-2012 @ 11:34
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Wednesday ========== Powercleans: 3x20kg, 2x50kg, 2x70kg, 1x80kg, 1x85kg, 1x90kg, 1x92,5kg, 1x96kg, 1x98kg, 1x101kg PB! 2xF 102kg // duelled with Roger, he got 105kg, but was good battle. Pullups: 6,6,6,5 Front Squats: 3x5 22.5kg Hypers: 3x10 +5kg Stretch.

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