Today's reading is taken from the Swoley Bible

[GSVBagpuss]

So much broledge in your posts - you're basically Yoda Or a Sith Lord

 

[GSVBagpuss]

Still recovering from the back niggle so once again knocked off 531 proper. So, thought I'd do some high rep squats to groove it and stretch it. Used w1 d1 of Smolov with a 1RM of 100kg

WU (15,15,55)
65x3x8
70x5
75x2x2
80x1

Pfft, these Russians aren't so tough.

 

[Dreamforger]

Back niggle and smolov is a bad idea, you're asking for a bad time.

 

[mrthingyx]

Back niggle and smolov is a bad idea, you're asking for a bad time.

I once did some soft tissue damage in my lumbar from doing something dumb (take your pick) and found it was actually a really good motivational aid for lifting properly...

If my core bracing wasn't immaculate, I felt like I was being stabbed. So I had to lift pretty much perfectly.

Shame it didn't last...

 

[GSVBagpuss]

Don't worry - I'm not starting Smolov just yet. But I am thinking of doing more squats per week as a last hurrah before I start Everesting training in February. Upper body doesn't do a huge amount for me. I'm likely too weak to really start Smolov or RSR but squatting 3x a week sounds like a nice challenge

 

[GSVBagpuss]

Squats again

Auditioning other squat variations.

WU (15,15,55)
65x20
55x20

Yep, that sucks. 20 reps is a lot when you rarely get over 10! It's all in my be mind though - 4x5 is much less daunting. Have done 65x20 before and 75x15. Is great cardio though so might give it a go until Christmas adding 2.5 each time.

 

[GSVBagpuss]

10T of bench done today - will post the stats once I have them

Edit: I did 50x8, 40x130 and 20 x 220

 

[wozza2k]

10T of bench done today - will post the stats once I have them

Edit: I did 50x8, 40x130 and 20 x 220

I assume you mean 120.... Otherwise 220 is freaking amazing

Actually even 120 is good!

 

[GSVBagpuss]

Not at all at once, over about 4 hours inbetween doing the day job. The best single set I saw was 50 @ 50kg

 

[wozza2k]

I've woken up and realised you mean 220 reps of 20kg not 20 reps of 220kg...

 

[GSVBagpuss]

I've woken up and realised you mean 220 reps of 20kg not 20 reps of 220kg...

You clearly aren't familiar with how weak I truly am!

 

[GSVBagpuss]

Smolov Squats day 1 @110

Yes, it's time to suffer

WU (15,15,55,65)
70x3x8
75x5
80x2x2
85x1

Set my 1RM as a realistic 110 - having scanned down the list of lifts it only gets to 102.5 which should be fine. No idea what will happen but at least I'll be squatting more frequently. Starting now also means the rest weeks 7 and 8 are over Christmas and I'll finish just about in time to switch to Everesting training. Definitely the day to start after gigging till 2am As my handy app tells me, just 79 lifts to go...

Bench Jr. @ 80
WU (15,15,45)
55x6x6

Why not?! Off to eat a house

 

[mrthingyx]

Smolov Squats day 1 @110

Yes, it's time to suffer

WU (15,15,55,65)
70x3x8
75x5
80x2x2
85x1

Set my 1RM as a realistic 110 - having scanned down the list of lifts it only gets to 102.5 which should be fine. No idea what will happen but at least I'll be squatting more frequently. Starting now also means the rest weeks 7 and 8 are over Christmas and I'll finish just about in time to switch to Everesting training. Definitely the day to start after gigging till 2am As my handy app tells me, just 79 lifts to go...

Bench Jr. @ 80
WU (15,15,45)
55x6x6

Why not?! Off to eat a house

Legend. :S

 

[GSVBagpuss]

Smolov day 2

My app now seems to think I short changed the first day by 2.5 kg. Is this how the programme gets you?!

Squats
WU (15,15,55,65)
72.5x3x8
77.5x5
82.5x2x2
87.5x1

Had a sugar wobble on my way home as i didn't eat enough - just too busy at work. WFH tomorrow so targeting a 5,000 cal day I'm dropping weight quite fast - was 71.5kg on Sunday when I was 76+ six weeks back. Going to make some fat boy peanut butter cookies to sort that out.

 

[mrthingyx]

Kill those hunger cravings with biscuits. All the biscuits.

 

[GSVBagpuss]

Sorry, went for 60g of protein and ice cream rather than biscuits #amateur I've gone with fat boy flapjacks and four burgers so far today, was good

 

[mrthingyx]

Sorry, went for 60g of protein and ice cream rather than biscuits #amateur I've gone with fat boy flapjacks and four burgers so far today, was good

Aims for Moon... Hits the stars.

 

[shroomz]

Sorry, went for 60g of protein and ice cream rather than biscuits #amateur I've gone with fat boy flapjacks and four burgers so far today, was good

Recipes pls?

 

[GSVBagpuss]

Bench w1d2

WU (15,15,45)
60x7x5

Felt heavy-ish, 2 min rests all round. Hungry now. Again

 

[GSVBagpuss]

Recipes pls?

Can't claim any credit - Stole this from the net some time ago

Fat boy flapjacks

Ingredients

1 cup Natural peanut butter(I prefer crunchy) - 236g
8 tablespoons honey- 226g
1.5 cups whey protein powder- 105g
1.5 cups of uncooked oatmeal- 85g

Instructions

1) Add the peanut butter and honey in a bowl, microwave on full for 80 secs. They should end up as a thick warm substance.
2) Add the Whey and Oats and mix together, you can use a knife for this. If they don't quite mix, add a touch of water. If you want, you can add raisins/nuts etc to taste.
3) (Optional) Melt 50g of the chocolate in the microwave, and add it to the mixture at this point.
4) Then Smooth into 13x9 buttered tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!

Approx Nutritional Info(without the chocolate)

285 Calories
13g Fat
-Of which saturates 3g
-Of which monounsaturates 5g
-Of which polyunsaturates 4g

22g Carbohydrates
- mostly from the honey, so low(ish) GI, and oats(low GI)

15g Protein
- top quality protein from Whey (and some from oats and peanut butter)