Baldy learns to swim 3km/h

[baldy]

140 front squat and 130x3 back squat is all kinds of messed up though dude!

Tell me about it, with 230kg+ deadlift, squat should be even stronger. It isn't though and I struggle with reps, just the way it is. Watch the space though, cos I am working on it.

yeah you do lose power with that forward tilt...

Core weakness or bad levers

Sunday
=======
Indoor rock climbing
2 transverse wall
5 top rope up to 5+ , one fail
5 lead routes up to 5, 2 fails

Pretty average considering I haven't climbed in ages. Caught up all the gossip.

[baldy]

Max out Monday
==============
Warmup
Front Squats: 3x20kg, 3x60kg, 3x90kg, 2x100kg, 1x110kg, 1x120kg, 1x130kg, Fx140kg, 1x140kg // failed first one pretty convincingly. Moved the squat stands up one level and put on my powerlifting belt. Nailed it easily. Kind of hollow PB as would have liked to do it sans belt, anyway next time.
Snatch: 3x3 20kg, 2x40kg, 2x50kg, 1x60kg, 1x70kg, Fx75kg 3xF 80kg // all so close, look up!!!!!
Deadlift: 2x100kg, 1x150kg, 1x180kg, 1x200kg, 1x210kg, 1x220kg // 6 monthly DL session, felt ok slow off the floor tight lock out. No PB in there.
Jumps

[kallefs]

Core weakness

I can hear the disappointed sigh from Ida from here!

[JP]

sweeeeet!

[ida]

I can hear the disappointed sigh from Ida from here!

Not just a (deep) sigh, I also shook my head and looked down on the floor when I read it.

[Lordmuppet]

no DL PR = no fun

Can't imagine DLing every 6 months!

[Talyn]

Nice work on the front squat, a PB is a PB.

220kg deadlift is a nice effort, for a weightlifter.

[baldy]

Core weakness

I can hear the disappointed sigh from Ida from here!

My disappointed inner screams are worse.

sweeeeet!

Like a juiced up lemon.

Not just a (deep) sigh, I also shook my head and looked down on the floor when I read it.

But really it has got to be a different kind of core strength, cos I like to think my core is pretty strong. Maybe just a mental strength issue?

no DL PR = no fun

No one in my gym deadlifts, I am about the weakest olympic lifter and the biggest deadlifter, total mind fuck really.

Nice work on the front squat, a PB is a PB.

3 plates a side also, it is a milestone.

[baldy]

Thursday
========
Life got in the way and missed Wed session. Went in last night to just squat.
Warm up
Squats: 5x20kg. 5x50kg, 3x90kg, 4x5 110kg , 115kg 3,3,3,2 // tweaked back in 4th set, didn't get worse until I got home.

Not really sure why back suddenly playing up again. Might be the deadlifts on Monday or cos I havent stretched my hammies out as often.
Ibuprofen, ice and stretching for the win. Maybe deep tissue massage on Monday.

[baldy]

Back still sore. Went to the gym anyway to see the crew.
One of the C&S guys convinced me to just do some light squats to stretch out and get the blood flowing. Felt pretty good actually.
Couple sets of pullups and some trash talking.

Red wine to take the edge off tonight

[baldy]

Rough Saturday night, beers, watch rugby, beers, watch football, beers, dancing, last train home.
Sunday missed climbing layed on the couch eating hummus and chips.

Deep tissue massage to sort out my back. Main knots where actually all in my opposite (left) upper back. After the massage it was felt like I got an extra couple inches range of movement.

Monday Session 1, Week 1
=======================
Start of new program, 140kg frontie nailed, log title updated appropriately.
So new program, is based on what my coach uses for his junior lifters. He gave me all the rules and formulas and I mashed it into a spreadsheet.
Initial numbers where too much for me, worked out to over 40 lifts above 80% per a session. Which is just not managed for me, so I want back over the formulas and added in a percentage to the number of reps. Then scaled back the program to average of 30 reps over 80% which I think I can achieve. Ended up with 60% of what the juniors do. The magic is all in the ratio of squats, to snatch to C&J apparently.

So 4 week cycle of this program, then deload week, nail some PB's and see what happens from there. Would be ideal to run the program again at 70 or 75% and keep edging it up until I can keep up with the teenagers who manage 100%.

Warmup:
Clean and Jerk: 3x3 20kg, 2x40kg, 1x50kg, 1x60kg, 1x70kg, 1x80kg, 84kg 2,2,2,2,1, 89kg 2,2,2 // failed one at 84k lost it behind, lock outs not great.
Snatch Pulls 4x6 with 40/50kg // just working technique.
Pullups: 1,2,3,4,5,3,2

3 hours in the gym! way too much trash talking.

[Talyn]

Saw the log title, thought you were doing smolov. Disappointed.

Looks like the same as your last program? Or is this the Russian weightlifting program for masters?

[baldy]

Saw the log title, thought you were doing smolov. Disappointed.

It is a russian based program, will be plenty of volume, squats twice a week 20+ reps.
You will not be disappointed.

[baldy]

Wednesday
==========
Max stress day at work and it showed in the gym.

Warmup
Snatch: 3x3 20kg, 1x50kg, 1x60kg, 62kg 2,F,1,F,1,F,2,2 // rushed the warmup wasn't flexible enough to hold the bottom position hence the fails, once I was warmed up everything fired better. Warm up properly, lesson learnt.
C&J: 3x3 20kg, 1x60kg, 1x70kg, 1x80kg, 3x2 84kg
Front Squat: 5x60kg, 4x5 100kg // first 2 sets with new strengthshop triple ply knee sleeves. By the 3rd set had pins and needles in my feet. Took them off and did third set RAW, felt naked and week without the sleeves. Was like that dream when you are at school and realise you are not wearing any clothes. Last set put back on my bumble bee sleeves and felt invincible.

[Lordmuppet]

Saw the log title, thought you were doing smolov. Disappointed.

It is a russian based program, will be plenty of volume, squats twice a week 20+ reps.
You will not be disappointed.

so 40 plus squats total in the week then?