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Baldy Smolov

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baldy		...	19-11-2012 @ 12:02
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Friday ===== Power snatch: up to 74kg PB // suprise Press: 3x40kg, 3x50kg, 3x60kg, 3x65kg, 3x71kg // triple pb grinder Front Squats: 3x5 27.5kg Hypers: 3x11 5kg Stretch Sunday =========== Squad training session, 2 weeks out from London comp (which I am not doing), so everyone worked up to three attempts at max informal comp before going to nando's. Power Snatch: 69kg, 72kg, 75kg PB // simples Power Clean: 96kg, 99kg, F102kg // meh Stretch Knee feels itchy, but not sore, dunno what that means.

MrSmall		...	19-11-2012 @ 12:04
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Have a wash if you are itchy.

baldy		...	20-11-2012 @ 10:53
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	MrSmall said:Have a wash if you are itchy. Maybe not the best description and clearly I am becoming a hypochondriac about my knee. It is not pain, but there is a sensation in the general area, like inflammation maybe fluid and itchy, with a fairly loud clunk and click when I warm up. Might just be knee adapting to new range of motion. My tibia is not sore to touch like it was before, so inconclusive really. But first week back squatting and knee is having some feelings. So plan is to just do bodyweight squats with heels elevated ie 45 degree raised squats for a week and see what happens after that. If knees not totally sensation free then will stop squats all together for a week and then re access. Monday ======== Feeling wreck from Sunday session Bench: 5x20kg, 5x40kg, 5x60kg, 3x70kg, 3x80kg, 3x82kg, 3x85kg, 3x87kg, 3x90kg // maybe time to work on getting bench PB. Pullups: 6,6,6,6 Plank: 4x 60 seconds KB Snatch: 10 x 16kg, 10x24kg per a side KB Swings: 2x 20 24kg Stretch

AndyCoupe		...	20-11-2012 @ 11:09
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	baldy said: Maybe not the best description and clearly I am becoming a hypochondriac about my knee. It is not pain, but there is a sensation in the general area, like inflammation maybe fluid and itchy, with a fairly loud clunk and click when I warm up. Might just be knee adapting to new range of motion. My tibia is not sore to touch like it was before, so inconclusive really. But first week back squatting and knee is having some feelings. So plan is to just do bodyweight squats with heels elevated ie 45 degree raised squats for a week and see what happens after that. If knees not totally sensation free then will stop squats all together for a week and then re access. Monday ======== Feeling wreck from Sunday session Bench: 5x20kg, 5x40kg, 5x60kg, 3x70kg, 3x80kg, 3x82kg, 3x85kg, 3x87kg, 3x90kg // maybe time to work on getting bench PB. Pullups: 6,6,6,6 Plank: 4x 60 seconds KB Snatch: 10 x 16kg, 10x24kg per a side KB Swings: 2x 20 24kg Stretch No PBs???? Lol. Good graft there

MrSmall		...	20-11-2012 @ 11:25
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	baldy said: Maybe not the best description and clearly I am becoming a hypochondriac about my knee. It is not pain, but there is a sensation in the general area, like inflammation maybe fluid and itchy, with a fairly loud clunk and click when I warm up. Might just be knee adapting to new range of motion. My tibia is not sore to touch like it was before, so inconclusive really. But first week back squatting and knee is having some feelings. So plan is to just do bodyweight squats with heels elevated ie 45 degree raised squats for a week and see what happens after that. If knees not totally sensation free then will stop squats all together for a week and then re access. Do you do any foam rolling, get any massage, stretch, to varying degrees of harshness?

baldy		...	22-11-2012 @ 10:56
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	AndyCoupe said: No PBs???? Lol. Good graft there None on Monday, but got one last night. Pretty easy PB's but good to keep making progress. MrSmall said: Do you do any foam rolling, get any massage, stretch, to varying degrees of harshness? I foam roll every training session and a couple of times during the week outside of training. No really crazy tightness foam rolling any more. Stretching I try do every day, made some major progress with flexibility, can touch my toes now. Massage, would love to get some, but am just too tight to pay £40 for a session. Pretty confident I have everything covered and knee will get better without an damage if I am patient. Wednesday ============ Snatch: 3x20kg, 3x30kg, 3x40kg, 2x50kg, 1x60kg, 1x62.5kg, 1x66kg, 1x70kg, 1x73kg Fx76kg, 1x78kg PB! // 76kg would have been a PB, coach Mark gave me a pep talk about loosing it behind and went for 78kg, BOOM 3kg PB. Strict Press: 5x20kg, 5x50kg, 3x60kg, 3x62.5kg, 3x66kg, 1x72kg // no PB today. Hypers: 3x12 +5kg Stretch

MrSmall		...	22-11-2012 @ 11:30
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	I am also too skint for massage, but twice a year that I have had them thus far they are all kinds of awesome. No 78kg video? Didn't happen.

baldy		...	27-11-2012 @ 12:27
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	MrSmall said:I am also too skint for massage, but twice a year that I have had them thus far they are all kinds of awesome. No 78kg video? Didn't happen. yeah based on my training last night it never happened either... Have cunning plan, getting gf a massage book for xmas. Friday ======== Not a great session Power cleans up to a fail at 97kg, but including a strict press of 80kg which might be a PB. Pullups: 7,6,6,6 Stretch. Monday ========= Another fairly s**t session Snatch: 3x20kg, 3x30kg, 2x40kg, 1x50kg, 1x60kg, 1x65kg, Fx70kg, 1x70kg, Fx75kg, Fx75kg // maybe took too big jumps? lost first 75kg and 70kg behind which is alright. Strict Press: 3x20kg, 3x50kg, 3x60kg, 3x64kg, 2x67kg (failed 3rd) 3x3 60kg as punishment Pullups: 7,7,6,3,3 // meh Hypers: 3x13 +5kg plate Stretch So really not firing well the last two session, nutrition was not really good over the weekend. Should eat more, but also feeling fat need to get over that. Maybe just the end of cycle and should deload, get some volume in?

MrSmall		...	27-11-2012 @ 12:33
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Do you think you get enough volume in? what happened to reps over 80%?

baldy		...	27-11-2012 @ 12:45
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	MrSmall said:Do you think you get enough volume in? what happened to reps over 80%? the reps over 80% system ended up with patella tendinitis, an over use injury The moment is all about rehab knee anyway, There is a London comp in January I think, maybe back on the platform then.

baldy		...	29-11-2012 @ 10:22
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	Wednesday ========== Better session last night, went in prepared (dusted off my 80% spreadsheet). Power cleans: 3x20kg, 3x50kg, 2x60kg, 2x70kg, 2x75kg, 2x80kg, 2x85kg, 2x87.5kg, 2x90kg, 2x92.5kg, 2x95kg // getting lazy when catching, end up bar on my chest rather than where it should be smashed into my windpipe. Bench: 5x20kg, 5x40kg, 5x60kg, 3x70kg, 3x82.5kg, 3x85kg, 3x87.5kg, 3x90kg, 3x92.5kg Plank x 2 // no stop watch so actually no idea how long Back Squats: 3x10 20kg // STRONG. Stretch

youngy		...	29-11-2012 @ 12:07
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200 500.0 kgs @ 84kgs UnEq	Whats this 80% spreadsheet?

baldy		...	29-11-2012 @ 13:08
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	youngy said:Whats this 80% spreadsheet? Has smalls not sent you the secret russian 80% spreadsheet?

youngy		...	29-11-2012 @ 13:26
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200 500.0 kgs @ 84kgs UnEq	baldy said: Has smalls not sent you the secret russian 80% spreadsheet? No. I have heard a few whispers about the magic of 80% but never knew such a spreadsheet existed

baldy		...	06-12-2012 @ 10:15
aka The Scorer Member 1195, 861 posts SQ 165, BP 110, DL 232.5 507.5 kgs @ 98kgs UnEq	youngy said: No. I have heard a few whispers about the magic of 80% but never knew such a spreadsheet existed I just keep a spreadsheet with PBs on it and 80%,85%,90% 95% worked out it in. Every training session only reps over 80% really count, so goes the theory. So try structure warm up so get into the 80% zone quickly. Monday ======= Deload week Snatch up to 2x67.5kg Power Clean up to 80kg stretch Wednesday ========== Deload week Power clean and JERK up to 71kg // changed jerk lead leg, not as big a mind f**k as expected. No knee pain. Half squats 3 x 1:30 plank Stretch

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