No More Fear

[Lurker23]

12.5kg PB! Great stuff.

As you said, all that lower body work paying off.

Any plans to take it to the platform?

[LuckyLloyd]

Workout 462, Friday 24th, 18:30pm

Warmup

Lots of stuff

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
1 @ 130kgs
1 @ 140kgs
1 @ 150kgs
1 @ 160kgs
1 @ 180kgs
1 @ 200kgs (at this point I felt like good things were in store, was fast off the floor)
1 @ 210kgs
1 @ 222.5kgs
** 1 @ 235kgs PB **
3 x F @ 240kgs

http://www.youtube.com/watch?v=UXdrWshnBQs

http://www.youtube.com/watch?v=xNRfufIfBQA

Probably if I had backed myself and skipped 235 and gone straight to 240kgs I would have had it. Next time, maybe.

Workout 463, Saturday 25th, 10:00am

Warmup

Again, a ton of stuff to try and get loose. Was feeling the previous nights Deadlifts.

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 70kgs
2 @ 80kgs
2 x 2 @ 90kgs
1 @ 100kgs
1 @ 110kgs
1 @ 120kgs
1 @ 127.5kgs
F @ 135kgs
** 1 @ 135kgs PR **

http://www.youtube.com/watch?v=Mh_lbb8FJbQ

http://www.youtube.com/watch?v=hHshf0yUCOM

http://www.youtube.com/watch?v=wi6JAoMj9Q4

Don't front squat and tend to struggle to get into a great position with them. Depth?



Just about okay. Would be no use to me if I had any intentions of Oly lifting though

[Mellor]

Great squatting.
That 235kg was super smooth too. Definitely more there. 240kg will come soon, ignore it and target 250kg

[TomD]

Wowsers!! Great work

[LuckyLloyd]

Workout 463, Tuesday 28th, 19:00pm

Warmup

Stretching

Strength

Power Clean and Push Press

5 @ 40kgs
3 @ 50kgs
3 @ 60kgs
2 @ 70kgs
1 @ 75kgs
10 x 1 @ 80kgs EMOM

Clean High Pulls

3 @ 80kgs
3 x 3 @ 85kgs

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 @ 110kgs
3 @ 120kgs
2 x 3 @ 130kgs

These felt awful but probably no surprise as it's the first time in a long while (or maybe ever?) where I did some work before squatting so wasn't used to it.

Metcon

15 min EMOM:
5 Dumbell Press @ 15kgs bells
7 Ab Mat sit ups
21 Single Unders

Moved fine throughout it leaving 15 - 20 seconds to spare within each minute. Grand little piece of work.

[LuckyLloyd]

Workout 464, Wednesday 29th, 19:00pm

Warmup

Stretching

Strength

Snatch High Pulls

5 @ 40kgs
3 @ 45kgs
3 @ 50kgs
3 @ 55kgs
3 @ 60kgs
2 x 3 @ 65kgs
2 x 3 @ 70kgs
2 x 3 @ 75kgs

Bench Press

8 @ Bar
8 @ 40kgs
5 @ 50kgs
5 @ 60kgs
3 @ 70kgs
3 @ 80kgs
3 @ 85kgs
3 @ 90kgs
3 @ 95kgs

Felt fine. Looking forward to testing next week.

Metcon

30 Power Clean and Push Press @ 60kgs

10:05

Broke it up as one every 20 seconds. It was tough, shoulders fairly smoked after it.

[LuckyLloyd]

Workout 465, Saturday 2nd, 11:00am

Warmup

Dynamic Movement Warm Up

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
3 @ 165kgs
3 @ 175kgs
3 @ 190kgs

Did all top sets with a dead stop from the floor and without letting go of the bar throughout the set. Felt pretty good as they should do at those percentages.

Metcon

400m Row
10 Thrusters @ 45kgs
10 Burpees
10 Thrusters @ 45kgs
10 Burpees
10 Thrusters @ 45kgs
10 Burpees
400m Row

I'm not sure how long this took as I started with the clock on 6mins and it timed out at 15mins while I was halfway through my last set of burpees. Probably around 12 mins. What I am sure of is that it sucked. Burpees and Thrusters hate me (and I them) so it was hard going. Heartrate spiked after the first round of the couplet making the rest of the way pretty hellish.

[CHDad]

Proud of ya Lloyd m8

[LuckyLloyd]

Workout 466, Monday 4th, 11:00am

Warmup

Shoulder Band Work
Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
1 @ 120kgs
1 @ 130kgs
5 x 1 @ 140kgs

No, nope. Didn't feel good and the singles at now 80% felt heavy and were grindy.

I've decided to run full Smolov starting next week so will have to suck it up on the squats.

Deadlift

1 @ 100kgs
1 @ 110kgs
1 @ 120kgs
1 @ 130kgs
1 @ 140kgs
1 @ 150kgs
1 @ 160kgs
1 @ 170kgs
1 @ 180kgs
4 x 1 @ 190kgs

Felt better than the squats but not super comfortable or snappy all the same.

Metcon

15 - 12 - 9

Communist Kettlebell Swings @ 32kgs
Box Jumps @ 24"

5:48

Little burner to finish off. Bad time mostly down to me messing up a jump in the round of 12 and ending up on a heap on the ground.

Do better next time.

[Lurker23]

Great work. Plenty more on that deadlift

Are you doing Smolov in Crossfit Dublin? Don't let them rush you into your sets! Take as long as you need. I wouldn't do conditioning work either fwiw.

Also eat dirty. You'll need the calories.

I'm REALLY looking forward to reading about your pain sessions

When you say full smolov, are you running the introductory microcyle? I'd definitely recommend it.

[LuckyLloyd]

Great work. Plenty more on that deadlift

Are you doing Smolov in Crossfit Dublin? Don't let them rush you into your sets! Take as long as you need. I wouldn't do conditioning work either fwiw.

Also eat dirty. You'll need the calories.

I'm REALLY looking forward to reading about your pain sessions

When you say full smolov, are you running the introductory microcyle? I'd definitely recommend it.

I'm doing it in Crossfit Ireland (now Crossfit Sandyford) and have Will's blessing to go focus on it so probably will be no conditioning sessions. The aim will be to get every session done in an hour, can't hack three hours in the gym like yourself.

I intend to eat lots and probably take 10g of Creatine a day so I'll just have to embrace that fat bloated look (sure we wouldn't notice the difference I hear ye tittering in the back ).

And yep, going the whole 13 week hog. Bring it on! You're only young once.

[Mellor]

It's times like this when i think I'd really like to give smolov a go.
Then I remember that lifting is supposed to be secondary for me, sometimes I just get sucked in.

[LuckyLloyd]

Workout 467, Wednesday 6th, 19:30pm

Warmup

Dynamic movement warmup

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
1 @ 120kgs
1 @ 130kgs
1 @ 140kgs
1 @ 150kgs
1 @ 160kgs
== Walk out and 5 second hold at 190kgs ==
1 @ 170kgs PB
**1 @ 180kgs PB**

http://www.youtube.com/watch?v=Rl-1n0xXTyw

Another 5kgs PB simply by virtue of rest and planning attempts better. Feel invincible strength wise right now. Going to eat up a 130kgs Bench tomorrow and pull 240kgs on Friday. Then smolov for 13 weeks.

It's times like this when i think I'd really like to give smolov a go.
Then I remember that lifting is supposed to be secondary for me, sometimes I just get sucked in.

To be honest mate, I've got totally sucked in aswell by the lifting and the rowing. My goals are now not what they were when I started this at the outset of 2013. Right now I'm resigned to the fact that whatever Squat and Deadlift PBs I get in ~three and half months time could be lifetime PBs because I'm going to have to knuckle down and diet down a fair whack at some point. But I'm going to enjoy the feeling of being strong and getting stronger for a couple more months.

[Mellor]

Just thinking about smolov gave you a squat PR
nice one

[Lurker23]

Every time I look in your log you've set another PB. Great stuff altogether.

200kg post smolov is on!

[TomD]

Finding this pretty inspirational heading into my test week next week. Fantastic

[LuckyLloyd]

Workout 468, Thursday 7th, 19:00pm

Warmup

Stretching
Scap Band Work
Shoulder Band Work

Strength

Bench Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
2 @ 80kgs
1 @ 90kgs
1 @ 100kgs
1 @ 110kgs
1 @ 117.5kgs
2 X F @ 125kgs
F @ 122.5kgs

And that's ****ing life I guess. Probably would have ground out 122kgs for a token PB had I taken that first but I was very confident given the bench work I'd done the past couple of months. Next time.

Bent over Barbell Row

4 x 8 @ 60kgs

Metcon

Tabata Row

1142m

Reasonable effort.

[LuckyLloyd]

Workout 469, Friday 8th, 19:00pm

Warmup

Stretching
Took a hockey ball to everything
Foam Rolled

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
1 @ 180kgs
1 @ 200kgs
1 @ 210kgs
1 @ 225kgs
**1 @ 240kgs** PB

http://www.youtube.com/watch?v=GKuUkcnDqHg

I don't know, in April 2013 I pulled 180kgs for the first time so it's 60kgs in two years of training. I suppose that's what it should be in many ways. Pretty happy, it's a respectable number in the grand scheme of things.

Metcon

21 - 15 - 9:
Power Cleans @ 60kgs
Push Ups

13:06

Tougher than I'd like it to be.

[LuckyLloyd]

Workout 470, Saturday 9th, 11:00am

Warmup

Stretching
Scap Band Work
Shoulder Band Work

Strength

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 50kgs
1 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
2 x F @ 87kgs

Metcon

Max Burpees in 7mins (12.1)

52

Finished up and my bar was still loaded on the rack so took another run at it out of ignorance and obv:

F @ 87kgs

Got it forehead height.

Very disappointed not to get press PRs. Had felt strong as an ox pressing wise at points over the past couple of months. The week that was in it? CNS fried from Squat and Deadlift PR grinds? Who knows. We move on.

[LuckyLloyd]

Workout 471, Monday 11th, 19:00pm

Warmup

Foam Rolled
Hockey Balled
Stretching

Strength

HBBS
Smolov intro Mesocycle, Week One, Session One

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 x 8 @ 115kgs
5 @ 125kgs
2 x 2 @ 135kgs
1 @ 145kgs

Did all working sets in about 23mins. Won't get away with that. Never in danger of missing a rep but was tough enough. Long road ahead.

Metcon

5 rounds:
2min AMRAP of:
30 Russian Kettlebell Swings @ 24kgs
Hanging Knee Raises
2 min Rest

Got a round and a bit each time, whatever.

[LuckyLloyd]

Workout 472, Tuesday 12th, 19:00pm

Warmup

Stretching
Scap Band Work
Shoulder Band Work

Strength

HBBS
Smolov intro Mesocycle, Week One, Session Two

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 x 8 @ 115kgs
5 @ 125kgs
2 x 2 @ 135kgs
1 @ 145kgs

Took longer breaks today. While I had felt pretty good today could feel it in my legs as the workout wore on. Good to get all the work done all the same.

Metcon

15 - 12 - 9:
Kettlebell Swings @ 24kgs
Burpee Box Jumps @ 24kgs

8:50

Moved consistently from start to finish, grand job.

[LuckyLloyd]

Workout 473, Wednesday 13th, 17:15pm

Warmup

Stretching
Scap Band Work
Shoulder Band Work

Strength

HBBS
Smolov intro Mesocycle, Week One, Session Three

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
1 @ 110kgs
1 @ 120kgs
4 x 5 @ 125kgs
3 @ 135kgs
2 x 2 @ 145kgs
1 @ 160kgs

Wow. Welcome to this fucking thing so! During warmups I knew this was going to be hard going. Third heavy day squatting in a row, something I've never done before. As it was, my prediction was unfortunately spot on - getting all this done took an hour and it was difficult. Got through it though.

I deliberately worked the first two weeks off 180kgs (i.e. my max) to make it testing. I'll definitely go off 90% for the Base Mesocycle.

I'll take tomorrow off and be selective about what I do Friday and Saturday.

[LuckyLloyd]

Workout 474, Monday 18th, 19:00pm

Warmup

Scap Band Work
Shoulder Band Work
Stretching

Strength

HBBS
Smolov intro Mesocycle, Week Two, Session One

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
2 @ 130kgs
2 @ 140kgs
2 x 2 @ 150kgs

Second rep of the first set was grindy but never lost position. Second double was very solid imo.

Metcon

4 x 3min Row; 3min rest

[LuckyLloyd]

Workout 475, Tuesday 19th, 19:00pm

Warmup

Scap Band Work
Shoulder Band Work
Stretching
Kettlebell Snatches @ 16kgs

Strength

Pull Ups

6 x 5

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 50kgs
8, 8, 6 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs

Happy with that.

Internal Dumbell Extensions

2 x 8 each arm @ 60kgs

Two handed bent over Dumbell Row

3 x 10 @ 20kgs

Metcon

15 - 12 - 9:
Box Jumps @ 24"
Dumbell Press @ 20kgs dumbells

~6:00

Managed to miss the box on one of the reps and ended up in a heap. Dusted myself off and got on with it.

Shoulders smoked after that.

[LuckyLloyd]

Workout 476, Wednesday 20th, 19:00pm

Warmup

Scap Band Work
Shoulder Band Work
Stretching

Strength

HBBS
Smolov intro Mesocycle, Week Two, Session Two

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 @ 110kgs
3 @ 120kgs
3 @ 130kgs
3 @ 140kgs
3 @ 150kgs

PR Triple. Saw stars after the last rep. Never lost position though, just a grinder. Have to do a set of five at 150kgs on Friday.

Pushups

5 x 8

Metcon

5 x 250m Row; 90s rest

I'll take that for where we are in the year. Maybe an RPE of 8.5 on the last one.

[LuckyLloyd]

Workout 477, Friday 22nd, 18:30pm

Warmup

Scap Band Work
Shoulder Band Work
Stretching

Strength

HBBS
Smolov intro Mesocycle, Week Two, Session Three

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
2 @ 130kgs
2 @ 140kgs
5 @ 150kgs

Ugly and a terrible grind on the top set. Barely got the third rep up and needed to compose myself for what seemed like an age before getting the last two reps done.

That will probably be the hardest day of the program for weeks tbh and it was bad day for it with work stuff and a rush to make the gym and get out after. Bring on the next few weeks.

[LuckyLloyd]

Workout 478, Saturday 23rd, 10:30am

Warmup

Scap Band Work
Shoulder Band Work
Stretching

Bench

8 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 70kgs

Workout

Row 400m
Bench Press, 100 reps
Row 800m
Bench Press, 70 reps
Row 1200m
Bench Press, 50 reps
Row 1600m
Bench Press, 30 reps
Row 2000m

#CrossFit

1:16:38

The time wasn't really important here, I just wanted to get some pushing volume and do a longer aerobic type piece. Started with 70kgs on the bench for the first 100 reps, dropped it to 60kgs for the next 40 and went 40kgs from there on. A bit overly ambitious and maybe a silly workout design, but some cheap work nonetheless. Row times were working averages between 1:50 to 1:55 throughout.

[Mellor]

What are you basing the base cycle off of?

[Lurker23]

Ah yes. That last workout of the intro cycle is particularly nasty!

Good stuff so far

[LuckyLloyd]

What are you basing the base cycle off of?

My max, so 180. Will base these three weeks off 162, so 90% of my max.

Ah yes. That last workout of the intro cycle is particularly nasty!

Good stuff so far

It was awful. Haven't missed a rep yet!

[LuckyLloyd]

Workout 479, Monday 25th, 19:30pm

Felt dreadful coming into this, heavy weekend drink wise and had to work the Sunday. Just felt zonked going into train.

Warmup

Scap Band Work
Shoulder Band Work
Mashed glutes, hamstrings and calves with hockey ball
Stretching

Strength

HBBS
Smolov Base Mesocycle, Week Three, Session One

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
4 x 9 @ 115kgs

Very tough.

Metcon

5 x 2min Row; 2min rest

Felt better as it went on. Legs heavy.

[LuckyLloyd]

Workout 480, Tuesday 26th, 19:30pm

Warmup

Scap Band Work
Shoulder Band Work
Stretching

Strength

HBBS
Smolov Base Mesocycle, Week Three, Session Two

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
5 x 7 @ 120kgs

Oddly easier than last night.

Power Clean and Push Press

8 Strict Press @ Bar
3 @ 40kgs
3 @ 50kgs
3 @ 60kgs
3 @ 70kgs

Just doing something.

[LuckyLloyd]

Workout 481, Wednesday 27th, 19:15pm

Warmup

Scap Band Work
Shoulder Band Work
Foam Rolled
Stretching

Strength

HBBS
Smolov Base Mesocycle, Week Three, Session Three

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
7 x 5 @ 130kgs

This was very difficult. Some insane grinder reps in the fifth and sixth sets. Really tried to catch the bounce and drive up out of the hole on the last set to get through it.

First work set:

http://www.youtube.com/watch?v=eN5S4Trt7iE

Metcon

4 x 500m Row; 2min rest

Pedestrian times but was spent going into it.

[LuckyLloyd]

Workout 482, Monday 1st, 14:00pm

Unfortunately I couldn't make the gym Thursday evening before heading out and a Friday wedding turned into a three day heroic bender. Felt dreadful and dehydrated this morning and am in a hole in terms of catching up this week so yeah, great.

Warmup

Scap Band Work
Shoulder Band Work
Foam Rolled
Stretching

Strength

HBBS
Smolov Base Mesocycle, Week Three, Session Four

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
2 @ 130kgs
10 x 3 @ 140kgs

An emotional out of body experience. Made every rep but it was a terrible struggle. May not be a favourite to finish this.

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 50kgs
3 @ 60kgs
3 @ 65kgs
2 @ 70kgs
1 @ 75kgs
F @ 80kgs
1 @ 80kgs

Was totally drained after the squatting so to get anything done was an achievement of sorts.

[LuckyLloyd]

Workout 483, Tuesday 2nd, 11:00am

Felt very sore waking up and generally tight, etc on the walk to the LUAS.

Warmup

Scap Band Work
Shoulder Band Work
Foam Rolled
Hockey Balled
Stretching

Strength

HBBS
Smolov Base Mesocycle, Week Four, Session One

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
4 x 9 @ 117.5kgs

Took five minute rest between sets but in the end it was fine. Warm ups felt awful but persevered and got the work done.

[LuckyLloyd]

Workout 483, Wednesday 4th, 19:00pm

Warmup

PVC Pipe work (overhead squats / shoulder dislocates / good mornings / back squats / snatch balances)
Leg Swings
Five minute plus of Squat Stretches / ankle work
Stretching

Decided to mix it up a bit, might be a winner.

Strength

HBBS
Smolov Base Mesocycle, Week Four, Session Two

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
5 x 7 @ 122.5kgs

Not going to say easy or whatever but manageable. Couple of sets:

http://www.youtube.com/watch?v=8VmdpK4kkag

http://www.youtube.com/watch?v=whmsXp3LcEg

Metcon

Sled Push, 30s on; 1min off x 10

Went hard. Just left it all out there on the basis that I amn't doing much conditioning at present and had tomorrow off. Enjoyed it, tough going.

[Mellor]

Smolov intro Mesocycle, Week Two,
Smolov intro Mesocycle, Week Three,

Is this a different version of smolov, or did you modify yourdrlf?
I thought that the intro was two weeks only.
Week 1 squatting mon, tue, wed
And week 2 was 3 sessions of 1 x 5 @ 80-85%

Either way your are into the guts of it now. Saturday will be fun

[LuckyLloyd]

Is this a different version of smolov, or did you modify yourdrlf?
I thought that the intro was two weeks only.
Week 1 squatting mon, tue, wed
And week 2 was 3 sessions of 1 x 5 @ 80-85%

Either way your are into the guts of it now. Saturday will be fun

Forgot to update the quote!!

For the second week the sheet I got said:

2 x 2
x3
x5 @ 80 - 85%

So a slight deviation.

This Saturday will particularly suck as it will be my fifth squat session of the week playing catch up.

[LuckyLloyd]

Workout 484, Friday 15th, 19:00pm

Warmup

Stretching
Rolling
PVC Pipe work (overhead squats; good mornings; shoulder work; snatch balances)

Strength

HBBS
Smolov Base Mesocycle, Week Four, Session Three

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
2 @ 130kgs
7 x 5 @ 132.5kgs

Survived, huge mental effort before the last couple of sets.

Metcon

2k Row

Slow, legs felt so lit up.

[LuckyLloyd]

Workout 485, Saturday 6th, 10:30am

Got out of bed and tried to do an airsquat and was unable to get full depth. Just felt so sore and stiff. So knew this was going to be a battle.

Warmup

Scap Band Work
Shoulder Band Work
Foam Rolled
Leg Swings
Stretching
PVC Pipe work

Just a lot of movement to feel human. First warmup set felt dreadful but gradually felt a little better as I moved towards the first workset.

Strength

HBBS
Smolov Base Mesocycle, Week Four, Session Four

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
2 @ 130kgs
10 x 3 @ 142.5kgs

Some sets harder / easier / better than others, but I survived. Might have been the hardest training week I've ever done. Felt dreadfully beat up Saturday evening.

[Lurker23]

Your last few posts sum up Smolov - mental fatigue and emotion.

You know you can do the weight but it's the equivalent of a squatting marathon and that's what hits you. There are no easy work sets. Reps that are grind upon grind upon grind.

Maybe I should stop. I don't think I'm helping

Great work so far. Keep it up.

I don't know how you're doing anything else.

[LuckyLloyd]

Workout 486, Monday 8th, 19:00pm

Yet again managed to spend Sunday drinking, so had a rough day all told.

Warmup

Scap Band Work
Shoulder Band Work
Mashed glutes, hamstrings and calves with hockey ball
Stretching
Rolling

Strength

HBBS
Smolov Base Mesocycle, Week Five, Session One

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
4 x 9 @ 120kgs

Again the first warm ups felt really dreadful but the worksets were actually okay tbh. Form was very solid through all reps also. Pleased. We can do this.

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 50kgs
2 @ 60kgs
2 @ 65kgs
2 @ 67.5kgs
2 @ 70kgs

Took advantage of not feeling completely goosed after the squats to get a little pressing in.

Metcon

5 x 2min Row; 2min rest

Slow, legs don't have a whole lot to give on the erg right now.

[LuckyLloyd]

Workout 487, Tuesday 9th, 19:00pm

Felt really positive today, had slept decently last night and legs didn't feel too bad. But when I started...fuck.

Warmup

Stretching
Rolling
PVC Pipe Work

Strength

HBBS
Smolov Base Mesocycle, Week Five, Session Two

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
5 x 7 @ 125kgs

Worst day so far. Legs were shot and the first set was a struggle and it was worse from there. Had to really fight for the last few reps of the last set. Four out and out grinders to finish. Very negative about the next two sessions now.

Metcon

4 Rounds of:
250m Row
8 Push Ups
15 Kettlebell Swings @ 16kgs

10:30

There are arguments for not doing any conditioning right now, but getting the heart rate a little elevated is worth the recovery impact imo.

[LuckyLloyd]

Workout 488, Thursday 11th, 19:00pm

Warmup

Stretching
Rolling
PVC Pipe work (overhead squats; good mornings; shoulder work; snatch balances)

Strength

HBBS
Smolov Base Mesocycle, Week Five, Session Three

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
2 @ 130kgs
7 x 5 @ 135kgs

Again, hugely difficult. Becoming a huge mental battle. Just have to survive Saturday now.

[LuckyLloyd]

Workout 489, Saturday 13th, 10:30am

Warmup

Foam Rolled
Stretching
PVC Pipe work

Strength

HBBS
Smolov Base Mesocycle, Week Five, Session Four

8 @ Bar
3 @ 60kgs
3 @ 80kgs
3 @ 100kgs
2 @ 110kgs
2 @ 120kgs
1 @ 130kgs
1 @ 140kgs
2 x 3 @ 145kgs
1.5 @ 145kgs (came out of the hole on the second rep, got stuck and struggled for a couple of seconds before dumping)
2 @ 130kgs
7 x 3 @ 130kgs

So I failed. First set was solid enough but tough. But it clearly wasn't there on the second and third sets. I decided to strip 10% off the bar and get all reps done. The accumulation of fatigue just caught up with me unfortunately. Legs very sore but also everything else involved in stabilising and staying upright through a deep squat.

All I have to do this week now is test on Friday. I'll train a couple of days beforehand but avoid any major lower body loading. Have still got a lot of reps in and far more volume over the past five week period than I ever achieved before so I am hopeful of a PB.

[LuckyLloyd]

Workout 490, Tuesday 16th, 18:30pm

Warmup

Scap Band Work
Shoulder Band Work
Stretching
Rolling

Strength

Power Clean and Push Jerk

Bar work
5 @ 40kgs
5 @ 45kgs
3 @ 50kgs
3 @ 55kgs
2 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 82.5kgs (possibly a slight press out)
3 x 1 @ 72.5kgs

Clean High Pulls

3 @ 75kgs
3 @ 80kgs
3 @ 85kgs
3 @ 90kgs
2 @ 95kgs
2 @ 97.5kgs

Box Jumps

Up to a few sets of 3 @ 32"

Metcon

12 min AMRAP of:

500m Row
Kettlebell Snatches; 3l, 3r @ 16kgs

Four rounds, no hassle

[LuckyLloyd]

Workout 491, Friday 19th, 18:30pm

Warmup

Stretching
PVC Pipe work

Strength

HBBS
Smolov Base Mesocycle, Week Six, Mid Program Test

8 @ Bar
3 @ 60kgs
3 @ 80kgs
2 @ 100kgs
2 @ 110kgs
1 @ 120kgs
1 @ 130kgs
1 @ 140kgs
1 @ 150kgs
1 @ 160kgs
***Walk out and five second hold @ 200kgs***
1 @ 172.5kgs (got stuck at the bottom as I missed the bounce but ground it out)
**1 @ 185kgs PB**
2 x F @ 190kgs

http://www.youtube.com/watch?v=SVUgoonsvAE

First off, legs felt great during warmups and I was showing good bar speed and very solid form through 160. Will reckoned walk out and general setup on the 190 attempts could be improved. I'm disappointed tbh, would have liked a 10kgs PB but positive that the miss was technique rather than strength related.

A problem I do have is that I've only done a very small amount of reps over 150kgs lifetime. So I may very well end up leaving a little behind at the end of the cycle due to the simple fact I'm not used to having anything like that much weight on my back. But at the same time if I ran percentages off 185kgs the rest of the way I'd be unable to do all the work. So it's a bit of a catch 22. But anyway, I move on.

[LuckyLloyd]

Workout 491, Saturday 20th, 11:00am

Woke up this morning with a sore throat, fuzzy head and headcold basically. My house has been a germ factory recently so not surprising I caught something. Not to worry.

Warmup

Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
1 @ 180kgs
1 @ 200kgs
1 @ 210kgs
3 x F @ 220kgs (Wtf? )
2 @ 180kgs
2 @ 190kgs

Eh, I've heard of people who miss Deadlifts at ~90% before, but I never saw one of them looking at me in the mirror. Oddly that is the first time I've tried to pull 220kgs specifically and missed it. A combination of the head cold and testing last night no doubt - or at least that's what I'm putting it down to.

Do better next time.

[Mellor]

First off, legs felt great during warmups and I was showing good bar speed and very solid form through 160. Will reckoned walk out and general setup on the 190 attempts could be improved. I'm disappointed tbh, would have liked a 10kgs PB but positive that the miss was technique rather than strength related.

Nice one.
It’s easy to be expect a bigger increase when you think of max tests in isolation. But I think you should take a macro view of the last few months.

**1 @ 157.5kgs PB**
**1 @ 160kgs PB**
**1 @ 162.5kgs PB**

1 @ 165kgs PB
1 @ 170kgs PB
** 1 @ 175kgs PB **

**1 @ 180kgs PB**

**1 @ 185kgs PB**

155kg to 185kg
You’ve added 30kg (20%) in the last 6 months. And the goal for the year was a 170kg HBBS.

A problem I do have is that I've only done a very small amount of reps over 150kgs lifetime. So I may very well end up leaving a little behind at the end of the cycle due to the simple fact I'm not used to having anything like that much weight on my back. But at the same time if I ran percentages off 185kgs the rest of the way I'd be unable to do all the work. So it's a bit of a catch 22. But anyway, I move on.

That’s a fair point. I’ve found that programs that include regular near-max singles or doubles reduce the stress when it comes to testing/comp. Might be worth considering for the nest program. But I would worry about it now, by the end of the intense phase you’ll going above 150kg a few times a week.

Eh, I've heard of people who miss Deadlifts at ~90% before, but I never saw one of them looking at me in the mirror. Oddly that is the first time I've tried to pull 220kgs specifically and missed it. A combination of the head cold and testing last night no doubt - or at least that's what I'm putting it down to.

I went from pulling 185kg to missing 170kg...without smolov

[Lurker23]

Well done on the PB.

You've hit the nail on the head with regards lack of training with high percentages. Makes a big difference technique wise and mentally. I've no doubt your strength is already there.

I'm reading this atm which I think you might enjoy. Covers the exact problem your facing. I've read a lot of books on strength training but this is definitely one of the best I've bought. I highly recommend it.

[LuckyLloyd]

Nice one.
It’s easy to be expect a bigger increase when you think of max tests in isolation. But I think you should take a macro view of the last few months.

155kg to 185kg
You’ve added 30kg (20%) in the last 6 months. And the goal for the year was a 170kg HBBS.

That's absolutely correct. I have to be happy with the strength progress squat wise.

That’s a fair point. I’ve found that programs that include regular near-max singles or doubles reduce the stress when it comes to testing/comp. Might be worth considering for the nest program. But I would worry about it now, by the end of the intense phase you’ll going above 150kg a few times a week.

I think the next program I would do would be a high percentage singles program tbh.

I went from pulling 185kg to missing 170kg...without smolov

Ah yeah, can't be too annoyed here! Just the first time I've ever missed a pull at less than 100% oddly enough!! It was inevitable at some point and had obviously put a ton of emotion into the test the night before (and the program to this point generally).

Well done on the PB.

You've hit the nail on the head with regards lack of training with high percentages. Makes a big difference technique wise and mentally. I've no doubt your strength is already there.

I'm reading this atm which I think you might enjoy. Covers the exact problem your facing. I've read a lot of books on strength training but this is definitely one of the best I've bought. I highly recommend it.

Cheers for that, purchased!!

I think there's no doubt that heavy singles are an art - one I've cracked for Deadlift generally tbh.

[LuckyLloyd]

Workout 492, Monday 22nd, 19:15pm

Warmup

Stretching
Scap Work

Strength

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 50kgs
1 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
**1 @ 87kgs PB**



Bit grindy but flew up off the shoulders and once I had my head through I wasn't missing the fucker. Had no expectation of lifting it so didn't get a camera out, ha!

Push Press

1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
F @ 90kgs (FLEW off the shoulders and just lost focus and didn't get head through. Decided to proceed to a PB attempt)
F @ 95kgs (Again, popped off the shoulders above head height and just didn't drive my chest down and through)

It's there strength wise, and where this pressing strength is coming from is mad to me.

Height Broad Jump test

Don't know, cleared it by a few inches so probably just short of 7ft off the one attempt. It's a pass or fail test anyway.

Metcon

12min EMOM:

5 Dumbell Press @ 15kgs Dumbells
7 Sit ups
21 Single unders

Good to get the heart moving.

Put away all my gear and then:

500m Row

1:23.9

That was like a 90% effort, which is encouraging in the middle of Smolov tbh.

Good day!!

[LuckyLloyd]

Workout 493, Tuesday 23rd, 19:00pm

Warmup

Stretching
Rolling

Strength

Hang Power Clean
AKA "Jumping reverse power curl"

Bar work
5 @ 40kgs
3 @ 50kgs
3 @ 60kgs
2 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
1 @ 90kgs
1 @ 92.5kgs

Left it there, was just muscling it up tbh.

Metcon

Rowing Intervals

Good grinder. Goal on something like that would be to hold 2k split the whole way through, that would be pretty good I feel.

[LuckyLloyd]

Workout 494, Wednesday 24th, 19:00pm

Warmup

Stretching
Scap Activation work

Strength

Bench Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 80kgs
2 @ 90kgs
1 @ 100kgs
1 @ 110kgs
1 @ 115kgs
**1 @ 122kgs** PR

Top rep a little sloppy in that I lost a bit of tightness on the descent but had the strength to press it out. Happy to get a PR haven not benched in weeks!!

Metcon



Did American swings @ 24kgs and box jumps @ 24"

53:55. Something very different. Just ground through it. Didn't hustle between the rower and my station and back, took my time and got plenty of water in throughout.

Good workout.

[LuckyLloyd]

Workout 495, Thursday 25th, 19:00pm

Warmup

Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
1 @ 180kgs
1 @ 200kgs
1 @ 210kgs
1 @ 220kgs
1 @ 230kgs
3 @ 200kgs

Enjoyed that. My mate was testing his Deadlift when I got down and it gave me the bug to do some pulls. 230 was tough but never in danger of missing. Was tempted to throw 245kgs on but Will rightly noted that it was unnecessary. Confirms Saturday as a weird outlier anyway which is the main thing!!

Metcon

3 Rounds:

50 Single Unders
15 Kettlebell Swings @ 24kgs
6 Box Jumps @ 24"

7:40, just to move.

Hard few days of training. Day off tomorrow.

[LuckyLloyd]

Workout 496, Sunday 28th, 10:15am

Warmup

Stretching
Rolling

Strength

Power Clean + Push Jerks

A bunch of reps up to a couple of singles at 70kgs.

Metcon

Rowing Intervals:

30s on / 30s rest *10
2min break
45s on / 45s rest *8
2min break
60s on / 60s rest *6
2min break
75s on / 75s rest *4
2min break
90s on / 90s rest *2
2min break

A big mental test tbh, happy enough with the split across 25mins of work tbh.

[LuckyLloyd]

Workout 497, Tuesday 30th, 19:20pm

Warmup

Stretching
Scap work

Strength

Push Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
2 x 1 @ 70kgs
1 @ 75kgs
5 x 3 @ 80kgs

Dave got on me before and during the last set to really drive through the heels and it was the easiest set of the lot. I need to kill the bitch in myself on the Push Press. I should be putting way more over head given a strict press max of 87kgs. Need to fucking do it.

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 x 2 @ 95kgs

Have to start thinking about the intense part of smolov from next week so will probably get under the bar again this week and just do a few ultra light reps like that.

Power Clean and Push Jerk

2 x 1 + 2 @ 40kgs
2 @ 50kgs
1 @ 60kgs
2 x 3 @ 65kgs

Had intended to some pulls then but just knocked it on the head for the day. Unheroic training session.

[LuckyLloyd]

Workout 498, Wednesday 1st, 19:20pm

Awful close out.

Warmup

Stretching
Scap work
PVC Pipe work

Strength

Bench Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
2 @ 70kgs
2 @ 80kgs
5 x 5 @ 90kgs

Grand

4 rounds of:

A1) 8 Strict Press @ 45kgs
A2) 8 3 point dumbell rows @ 20kgs each arm

Heat was getting unbearable at this stage.

Metcon

Row 2k

7:43.9

I'm no good for this heat. Just moved through it and was glad to be finished.

[FeetMagic]

With the rowing metcon Lloyd, what % effort are you exerting in the early rounds?

[LuckyLloyd]

With the rowing metcon Lloyd, what % effort are you exerting in the early rounds?

Sorry man, just saw this. Low enough RPE for 30second efforts, maybe a 6 or a 7. But as the piece goes on, the volume of a ~6 RPE catches up on you.

I think for something like that, if you're unsure what to do a good rule of thumb is to start slower than you think. Rather looking at it than looking for it on the back end!