Littleliam's Natty Powerlifting Journal

Evenin'...I finished Smolov yesterday! Only puked twice :whistling: However, no sleep last night as my lower back was in pain. I don't know how I got through the last session.. Sore shins, hips were aching and tender and quad doms. Elbows where knackered too. I did loads of stretching/foam rolling and cold water bathing all to no avail...

Get plenty of rest if you are cracking on and take care! I feel battered but chuffed to bits that I made it through! Go and nail it...!!!
 
No training today as been ill all weekend and of work today.

Went up to gym to give a mate his key back.

(It's an old school garage gym with a big old padlock and chain security system)

Anyway.

Deadlifted 200 x1 from cold. Was easy!

Smolov is certainly upping the dead!
 
So went to docs today - ha chest pain on and off since last night.

Anyway ECG done and general blood pressure hr etc

Not a cardic issue - I have a chest infection. :sad:

Looks like I won't finish this smolov cycle for sure now. Oh well
 
LittleLiam said:
So went to docs today - ha chest pain on and off since last night.

Anyway ECG done and general blood pressure hr etc

Not a cardic issue - I have a chest infection. :sad:

Looks like I won't finish this smolov cycle for sure now. Oh well
Click to expand...

Chest infections can wreck you for weeks mate. However, if you're still able to pick up 200 from cold easily, that obviously doesn't apply to you.
 
16/10/2013

Back in the gym after some time off with a chest infection.

Worked up to a 230 x1 deadlift and benched 100 x10

Not too shabby

DEAD

60 x5 x3sets
100 x5 x2sets
140 x2 x2sets
180 x2
200 x1
220 x1

230 x1 - feel I can pull 230 now any day of the week.

Time off deads has dropped my grip strength though. Don't have any chalk tonight so grip was starting to go at top of lift. Not cool

BENCH

60 x5 x2 sets
100 x10 - paused last rep. No wrist wraps.


Nice little feeler back into it. Start 5/3/1 on Monday. Be interesting to see how my lifts have progressed from the time in smolov and once dead tech had come back on point.

:)
 
"BENCH
60 x5 x2 sets
100 x10 - paused last rep. No wrist wraps.
Nice little feeler back into it. "

Puts my new Bench PR firmly into perspective ... you bastard!!! :devil:
 
ABrit said:
"BENCH
60 x5 x2 sets
100 x10 - paused last rep. No wrist wraps.
Nice little feeler back into it. "

Puts my new Bench PR firmly into perspective ... you bastard!!! :devil:
Click to expand...

Yeah sorry mate. Lol

Said you had some good reps at 100 due. Good work
 
Tonight's gainz

Philly stuffed chicken thigh with roast tomatoes and onion. All rubbed with spices
ImageUploadedByTapatalk1382041020.337689.jpg
 
21/10/2013

Back to 5/3/1 with some different accessory work. Trainig days will be mon, tues, wed and fri

TRAINING MAXES

PRESS 90
DEADLIFT 240
BENCH 140
SQUAT 200

TRAINING PROGRAM

*Moderate Load. Aim to beat total number of reps with same weight each week. 8-12 range
**Heavy Load. Aim to beat total number of reps with same weight each week. 3-8 range

PRESS

1) STRICT MILITARY PRESS 531
2) Push Press - will use 90kg on the bar, thats just over my strict press required for a single on ME week (week 3). 2 Sets to failure *.
3) Weighted Pullups - 2 Sets to failure **
4) Super set of barbell front shrug to reverse grip bicep curl. Aim for a 1/0/2 tempo. Shrug would be held at the top for a 2 count, curls have a 2s decent. Set of 20 and set of 10. Same weight used each time. (20 kg fixed bar)
5) Giant set of DB bent over delt raise/lat raise/fron raise. Set of 20/20/10 reps then a set of 10/10/5 reps. Get a lot of front delt work doing presses.
6) Cable face pulls. 50 total reps, 10kg.

DEADLIFT

1) Back Raises - 2 sets of 12-15 reps at bw only
2) DEFICIT DEADLIFT (2 PLATE) 531
3) Block / Rack Pulls- will use 250-270 on the bar. 2 heavy sets to failure **
4) High Pulls- 2 Sets to failure *
5) Pin Supported Bottom Up Good Mornings. 2 heavy sets to failure ** (not a huge weight)
6) Reverse Grip (Supinated) Bent Over Rows. 2 sets to failure *
7) Back Raises - 2 sets of 12-15 reps at bw only

BENCH

1) BENCH 531
2) 2 Board Press - Most likely to use 140-150 kg. 2 Heavy Sets to failure **.
3) Weighted Dips. 2 Heavy Sets to failure **
4) Lying Tricep Extensions + Chains. Chains will add accomodated resistance to top of lift and reduce pressure on elbows that straight weight would do. 2 sets to failure *
5) Reverse Grip Cable Pushdowns. 2 sets to failure *
6) Cable face pulls. 50 total reps, 10kg.

SQUAT

1) SQUAT 531
2) Partial Squats - overload training with 230-250 on the bar, doing walk outs and partial ROM squats in the rack. 2 Sets to failure **.
3) Front Squat - 2 Sets to failure *
4) Hammy Curls - 2 Sets to failure *
5) Decline crunch superset with hanging knee raise - 2 sets of 20 reps
6) Standing Calf Raises - 100 total reps

And thats it!

Diet will be clean, high pro, low carb. 5-6 meals a day, some will be shakes. Supplimenting with BCAAs throughout the day with plenty of water and creatine caps 15mins prior to training.
 
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