Mehdi's Training Log [2009]

[Mehdi]

@oi_joe
I'm fine, glad to have you back, how you've been?

@Rocky89
I have to clean the bar, don't have outside uprights on my rack. Also I feel the press is easier if you clean it first (I've done it out of the rack in other places). Will front squat this year, just not making any goals for it, care more about back squat & deadlift now.

[blackdog]

Mehdi,

I was reading your Smolov articles. Will you be making that attempt some point this year or was that second attempt already made?

[bilpo]

-9°C when I arrived at my gym. Usually it don't get much colder than 0°C so this is pretty rough.

It was -14°C when I left home this morning (about 100km East from Brussels). I heard in the Ardennes they got as low as -21°C

You don't have any form of heating in the space you use as gym ? Though indeed ...

Guys that is nothing. I live in northern Canada and it was -40C today now that is rough!!

[Faraz]

hehe today it was +40C in Sydney...

[Mehdi]

@Blackdog
I might do sheiko this year, never tried it before.

[GoinThruIt]

great job Mehdi!! solid training

[Mehdi]

Birthday Training

Reverse Band Bench Press (light band)
3x120kg
0x135kg always the right arm
0x132,5kg again right arm
1x130kg
1x130kg
was a bit greedy with the weights

Oh Press + clean
3x50kg
2x57,5kg
3/3x55kg

Pull-ups
3x10kg
3x20kg
3x15kg
3x12,5kg
3x10kg

Inverted rows
3x8

lots of pectoral stretching in between.

[oi_joe]

yeah i have been alright, been working out with kettlebells, its freezing cold in my back garden now, i dont fancy scrubbing the frost off the squat rack ever session.

i see westside is working well for you. do you think you could use the reverse band technique with OH pressing?

[holvoetn]

Congratulations !

[Faraz]

* left lower back often tight, seems to be linked with the snapping in my left hip

Hi Mehdi,
Happy bday...

Have you figured what this might be or what can help it? I have similar symptoms

[markg]

Happy (belated) birthday Mehdi. Here's to a good year!

[Mehdi]

@Oi joe
reverse band oh press => never tried it, but I suppose it would work.

@holvoetn/faraz/marg
thanks!

@faraz
* hip flexor stretching + glute activation
* less sitting, I'm not as much behind my computer as I used to be anymore
* better chair: threw out my old chair which was screwing up everything and bought a new one

[Mehdi]

So, rough week sleep wise. Almost every single day I was tired at like 9-10pm, went to bed, woke up at 1am and then couldn't sleep until 5am with alarm going off at 9am.

Speed Box Squats
8x2 72,5kg + 16kg chains

Speed Deadlifts (feet elevated)
8x1 92,5kg + light band

GHR
pull throughs
side bridges

[Mehdi]

Speed bench
8x3 52,5kg + mini band

2db oh press + clean (or curl, call it what you want)
2/2/1 x 26kg

1db row
3x8 38,5kg

PUll-ups
3x3 20kg

[Mehdi]

So I go out and come home at 3am, I'm thinking: yes going to sleep until noon, finally rest. Guess what: I wake up at 8am, earlier than every other day this week. I don't get it. Felt very tired and felt like throwing up. Ah well

Low Box Squat
3x100kg
5x3 110kg

Snatch Grip Deadlift
4x140kg
lying on the floor for 5mins
3x140kg couldn't 4th off floor
lying on the floor PR
2x140kg couldn't get more off the floor
wussed out after this, didn't felt like doing another 4th set

GHR
prone bridges