Tonight I had a difficult time getting started but once I began squatting my energy went up.
T-Handle Swings:
60lbs x 50( 1 set)
Bench Press:
45 lbs(bar) x 20
135 x 10
185 x 6 x 6
Squats:
135 x 10
225 x 5
315 x 5
385 x 3
470 x 7sets x 5 reps
Standing Crunches:
60lbs x 25
Lifting lasted about an hour and the squats felt good. Tomorrow squats are going to be fun, fun, fun.
[quote]gorillavanilla wrote:
Standing Crunches:
60lbs x 25
[/quote]
Hey, how do you do the standing crunch? Is it by machine or bands? Allow me to explain how I do the ab crunch. I have a great way to do the standing crunch. I live in a god-forsaken part of the world that has no gym, but I have a descent personal gym. I use the cage. I put the Olympic bar at the height of my chest. I stand on one side of the bar. I load the side of the bar opposite of me and grip the side of the bar nearest me as the handle. The technique is tricky, but all you have to do is keep the tension on the abs. You can crunch forward, or more to the side. I found it to be highly effective for trunk strength, and a much better exercise than any machine that I have ever tried. I should make a video, but as soon as I get a memory card.
Nine, I do the standing crunches using a lat pull down machine I have. I have a triceps w-bar on the hook at the top and I stand with my back against the machine and the bar gripped at the back of my head then I crunch forward and down. Sometimes I alternate from side to side to target my obliques and various sections of my abdominal region. After all the squatting I am not able to do much more ab work because too much will lead to cramping in the mid-section.
A little earlier this past evening the lifting went well.
T-Handle Swings:
60lbs x 50 reps
Squats:
135 x 10
225 x 5
315 x 5
405 x 3
500 x 10sets x 3 reps
Standing Crunches:
60lbs x 25 reps
Lifting was about 55 minutes long, intense, and satisfying. Next weeks Smolov Squat is going to be a real kick in the pants. Yahoo!
500 for 10 triples. Wow. Great work.
x10 on what Jack said
Thanks y’all. I have to say I’m feeling it this morning. The tension in my back, neck, quads, and hammies is great. Lot’s of foam rolling and lacrosse ball for me today while I’m watching football.
Just a note: I lift raw which means the only equipment I use is a belt and wrist wraps.
Brutal workouts!
Are you prepping for an upcoming meet or just forcing the numbers up?
Oldman Powers, I am forcing my numbers up. I want to make a huge leap in conditioning and strength. My body aches every day and I have sudden muscle spasms in various areas but I’m enjoying the stimulation and self administered beating. Smolov ain’t no joke.
Great lifting tonight.
T-Handle Swings:
60lbs x50 reps
Bench Press:
45 lbs(bar) x 20
135 x 10
195 x 7sets x 5reps
Squats:
135 x 10
225 x 5
315 x 5
435 x 4sets x 9reps(All sets done to parallel or slightly deeper)
Standing Crunches:
60 lbs x 25
Felt good going in and warmed up well for all bench and squat sets. Going to do a bunch of rolling tonight, tomorrow morning, and the afternoon, as well as evening. Rolling out of bed tomorrow morning is going to be fun. The morning after intense exercise is always a blast. My back and legs usually feel like a giant with a crowbar has been swinging the steel at my body all night.
Felt good tonight to begin with.
T-Handle Swings:
60lbs x 50 reps
Bench Press:
45lbs(Bar) x 20
135 x 12
210 x 8sets x 4reps
Squats:
135 x 10
225 x 5
315 x 5
385 x 3
465 x 5sets x 7 reps
Standing Crunches:
60lbs x 25
The lifting went well, depth on the squats was good but after the last set of squats I felt like a steamroller ran over my back and my quads ached like they’d been worked over by a ball-peened hammer. So…it was a lot of fun. On to the next night of fun.
Today was a fun day filled with DOMS and low energy as a result of Wednesday’s squatting and benching. I managed to get my self in working order and lifted even though it felt like most of my body was filled with iron and a huge magnet in ground was following me and pulling my bones in to the earth.
T-Handle Swings:
60lbs x 50 reps
Bench Press:
45lbs(bar) x 20
135 x 10
220 x 10sets x 3reps
Squats:
135 x 10
225 x 5
315 x 5
405 x 3
490 x 7sets x 5reps(First 5 sets were great and the last 2 sucked)
Standing Crunches:
60lbs x 25reps
The devastation to my nervous system and musculature was tremendous following the squat sets. Then after about 10 minutes I began to loosen up to just severe soreness in my quads, back, and the rest of my body to a lesser extent. Lots of foam rolling and lacrosse ball rolling to ensue tonight and tomorrow. Thinking about my squatting assignment for tomorrow which is 520 for 10 sets of three. No end to the fun!
GV great numbers, great work going on in here…good log to follow for sure.
You are on fire in here, literally huh?!!
Had limited time tonight to lift but I managed to get most of my squatting in record time.
T-Handle Swings:
60lbs x 50 reps
Squats:
135lbs x 10
225 x 5
315 x 5
455 x 3
520lbs x 8sets x 3reps
This entire lifting took only 30 minutes and afterwards at the movies I was having muscle spasms in my calves and hammies but I have gone past the initial minor trauma and shock now, just having trouble sleeping. Heavy, intense squats will cause one to have trouble with falling asleep sometimes. Plus I had a huge cup of coffee before lifting so that may play in to the sleeplessness too. So, I was supposed to do 10 sets of 3 with the 520lbs but I only made 8. I am going to call it a success and continue on with the Smolov template right on to the 3rd week of the first meso cycle. I think I could have easily managed the last two sets if I rested a little more between sets but thems the breaks. On to Monday and more insane squatting and benching.
I’d agree with your assessment on success vs. time spent. The triples day IIRC took be about 7-10 mins. between sets so I’d say you killed it if you completed 8 sets in 30 minutes with warmups.
Still feeling Saturday’s lifting all over my body today. Fatigue was the byword for me for most of the day. Managed to get some of my energy back for tonight’s lifting with a very strong cup of coffee.
T-Handle Swings:
60lbs x 50reps
Incline Bench Press:
45lbs(Bar) x 25
135 x 10
170 x 6sets x 6reps
Squat:
135 x 10
225 x 5
315 x 5
365 x 3
445 x 4sets x 9reps
Standing Crunches:
60lbs x 25
These high rep heavy squats tax me more than the heavier sets with only a few reps. Once I get my belt off after the set deep heavy breathing begins for a minute or two before I recover and my heartbeat is through the roof. Gotta love it. Difficult lifting tonight but I’m going to really work on the foam rolling and lacrosse ball as well as some other stretching to be more recovered for Wednesday’s lifting.
445x4x9…WOW! awesome freakin work GV…
Thanks OldGoat, I have to say this morning I am having trouble moving without doing some intense rolling.
You are a Beast and an inspiration. I look forward to following your progress.