Nails Log
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| nails |  | ... | 16-11-2017 @ 14:04 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Damn mate...220kg moving like butter, that looked very easy and while feeling like crap too...very impressive mate. Cheers mate. It was easier than expected. I think the extra hamstring work is having a positive effect as I can feel them firing. Previously I only ever felt squats in the quads, well more or less. Aiming to build the volume first on kneeling hip extensions then start loading after a base has been established. | ||
| nails | | ... | 17-11-2017 @ 10:22 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | My plan is to run the Coan program that Ox just ran and that will indeed happen. However We have the Christmas season right in the middle and I may have other commitments I need to prioritise. Therefore it would be best to postpone until I can commit a clear block of time. Now this leaves me in a quandary. Do I continue you as I have been and just pick up the Coan stuff in a few weeks. Or do I squeeze in a Smolov Jr block and specialise in a lift for that time. This then allows for a reload period before the Coan Program. If I do specialise what lift should I pick? Part of me wants to do the press but another part questions if this is sensible. Just some musings. Oh and Resistance band good mornings are amazing www.instagram.com/p/Bblu_TrB4yI | ||
| nails | | ... | 20-11-2017 @ 09:22 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 20.11.2017 @ 09:51 AM by nails Monday 20th November 2017I've had enough of this illness now, its pissing me off. My lungs feeling like they're on fire and the coughing just aggravates everything. Therefore I've gone to my default stance on this, get pissed off and get stuff done. KB Swings 7.5kg x 50 reps Kneeling Hip Extensions x 5 reps x 5 reps x 5 reps Nails Rows 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps Smolov Jr Week 1 Day 1 Starting Max of 227.5kg Squats 70kg x 3 reps 90kg x 3 reps 120kg x 1 rep 140kg x 1 rep --Belt on 160kg x 6 reps 160kg x 6 reps 160kg x 6 reps 160kg x 6 reps 160kg x 6 reps 160kg x 6 reps --Nothing special, all reps rapid. My left hip has a bit of a tracking problem but I think it's soft tissue related. A good strength and foam rolling should sort that out. Sets 1 and 6 on video | ||
| Oxman | | ... | 20-11-2017 @ 12:58 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | I was going to say yes...Smolov Jr ...but you know me lol! Those squats looked effortless mate...very smooth and solid! | ||
| nails | | ... | 20-11-2017 @ 14:01 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:I was going to say yes...Smolov Jr ...but you know me lol! Those squats looked effortless mate...very smooth and solid! Ha I remember you goading me to go mental with the increments last time. They went much better than I thought they would. I've been reasonably conservative with my max so they should really. | ||
| John | | ... | 20-11-2017 @ 15:08 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | nails said: Ha I remember you goading me to go mental with the increments last time. They went much better than I thought they would. I've been reasonably conservative with my max so they should really. Think I could benefit by jumping in bigger increments at the begining of my program's tend to stick to 2.5 but this seems to take ages, great work Nails, the coan program ox did is that the Philippi coan one? | ||
| nails | | ... | 20-11-2017 @ 15:16 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said: Think I could benefit by jumping in bigger increments at the begining of my program's tend to stick to 2.5 but this seems to take ages, great work Nails, the coan program ox did is that the Philippi coan one? Cheers John. I intend add 7.5kg each week, it's more than recommended but not as crazy as the last time I did Smolov Jr. We'll see how it goes, I'm happy to make adjustments if things are going well. Maybe that's an attitude I should bring across to my usual training. Ox posted this link in his log: http://www.weightrainer.net/spreadsheets/coan1notes.html | ||
| stephen9069 | | ... | 20-11-2017 @ 19:30 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Awesome work mate and very intrigued to see your progress on the smolov again. | ||
| nails |  | ... | 20-11-2017 @ 20:23 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Awesome work mate and very intrigued to see your progress on the smolov again. Cheers mate. Much as I'd like a repeat performance I think a 30kg increase on max is fantasy land. However I think a 250 max seems reasonable given that 240 is in me most days now. | ||
| John | | ... | 20-11-2017 @ 20:47 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | nails said: Cheers John. I intend add 7.5kg each week, it's more than recommended but not as crazy as the last time I did Smolov Jr. We'll see how it goes, I'm happy to make adjustments if things are going well. Maybe that's an attitude I should bring across to my usual training. Ox posted this link in his log: http://www.weightrainer.net/spreadsheets/coan1notes.html[/quot... Ah nice one, yes I've seen this before it's a nice progression made good strenght gains of this for bench. Ps great squatting matey like ox said effortless. | ||
| nails | | ... | 21-11-2017 @ 10:59 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said: Ah nice one, yes I've seen this before it's a nice progression made good strenght gains of this for bench. Ps great squatting matey like ox said effortless. Once I have a clear time block I will give it a dedicated go. With Christmas in the middle i need to be realistic, I would miss sessions. I'm hoping all the session look as smooth  . With 6's it's the reps that get me, not the weight. Practically cardio. | ||
| nails | | ... | 21-11-2017 @ 11:07 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 21st November 2017 Hello leg DOMS. I remember this soreness from last time, how did I forget? I added 15 minutes of mobility for a dynamic warm up. This is essential if I'm to get through the work ahead. I've made my own heat rub and applied it to my knees today. This is part of my plan to keep the creaks at bay over the next few weeks. To say I've made this too strong is an understatement. At least my mind was distracted from the DOMS but the inferno around me knees could not be ignored. Awesome stuff though and I will use again when I'm brave/sore enough. KB Swings 7.5kg x 50 reps Kneeling Hip Extensions x 5 reps x 5 reps x 5 reps Nails Rows 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps Smolov Jr Week 1 Day 2 Starting Max of 227.5kg Squats 70kg x 3 reps 90kg x 3 reps 120kg x 3 reps 140kg x 1 rep --Belt on 170kg x 5 reps --Conservative weight. The calcs said 171kg, today I rounded down. 170kg x 5 reps 170kg x 5 reps 170kg x 5 reps 170kg x 5 reps 170kg x 5 reps 170kg x 5 reps Sets 1 and 7 on Video | ||
| Oxman | | ... | 21-11-2017 @ 14:41 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | You know your doing Smolov Jr when the DOMS is constant lol...squats still looked easy as mate...going to really pay off...250-260kg will be yours I think. I need to play catch up!! | ||
| nails | | ... | 21-11-2017 @ 15:56 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:You know your doing Smolov Jr when the DOMS is constant lol...squats still looked easy as mate...going to really pay off...250-260kg will be yours I think. I need to play catch up!! Tell me about it  . I sit at a desk all day which doesn't help but I did go for a stroll at lunch, get the blood flowing and all that. Getting the reps is very much a mind game, you can't half arse it. You have to mean it, every rep, every set. My immediate goal is 250, I'll be happy to get that. | ||
| John | | ... | 21-11-2017 @ 19:15 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Nice meatey squat session impressive stuff. | ||
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