1 hand BB snatch - worked up to 55kg x1, bent bars didn’t help
FG DB c+p 30kg 10x3
DB row 67.5kg 10x3
easy as pie, zoomed through those
squat 10x3 165kg - first three sets were balls-crushingly hard, rest were relatively easy
20mins:
FG DB C+P 25kg 4x9 - this was a lot harder on the grip than usual, because the handles (for some reason) were smaller than 1", so it was rolling about and trying to pop out of the fat gripz. I dont put the DB down after each rep, I keep it going like you would a KB clean and press set. I’ll put up a vid one day
DB row 60kg 4x9
4x9 is always hard
Back Squat 4x9 140kg
then cycled around town during work today. ouch
sick of deadlifting - YouTube!
srs lol
looking meaty in here.
Lol. I was eating breakfast until I watched that video.
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agh, awkward things happening at awkward times
FG DB C+P 28kg 5x7 - quite challenging to my grip today, massive forearm pump
DB row 65kg 5x7
Squat 150kg 5x7
going to stick with this setup till i hit 185kg squat & 40kg DB C+P 10x3 or more (hopefully by mid september). Already got an idea for after that.
Sorry if you already said but what program/rep scheme are you using exactly? Anything where you hit 10x3 is cool in my book…
Basically the Smolov base meso cycle for Back squat, Fat grip DB clean and press, and DB row
also, after the DB ohp and rows, i did BB military press 60kg x12 - which is a +2 rep pr
cardio - cycle for 1/2 hour and 5x10 24kg KB snatch
DB C+P 30kg 7x5
BB military 70kg x6
DB row 67.5kg 7x5
Squat 160kg 3x5 - had a real problem with flexibility in my upper left Hamstring. while i could still get below parallel, this kept jerking me over to the right and just fucking it up
damn, somehow i have completely lost my squat flexibility. may have to give smolov for squats a rest for now
Have you ever run the full Smolov cycle?
^nope, just the base meso.
Well, monday i spent doing mobility drills, then this morning i trapped a nerve or something in the right hand side of my lower back and glute during warmups. absolutely excruciating. i came straight home and after 5 mins it was completely gone, no pain for the rest of today, and I trained this evening with no problems
FG DB C+P 27.5kg 4x9 - super easy
DB row 62.5kg - great stretch
Great log. I would definitely take bench out of my training if i didnt have aspirations to compete in powerlifting. I would also be interested in seeing your physique (homo).
lol, I’ll post a pick when I’m happy with my body comp, i got sexy broad shoulders, thick back & a massive ass.
FG DB C+P 30kg 5x7
Fingers are killing
DB row 67.5kg 5x7
Front squats, finished off with an easy back squat 105kg x20. Used my Oly shoes today, as my form has basically evolved into Oly anyway. felt good
and I’m away the next three weekends, so I’m going to be doing full body tues/weds/thurs
[quote]caveman101 wrote:
and I’m away the next three weekends, so I’m going to be doing full body tues/weds/thurs[/quote]
Wouldn’t you better be doing Mon/Wed/Fri instead?
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Oi Caveboy!
When you do dB clean and press do you bring the dBs to the floor for every rep? What benefits do you feel you get from doing these?
I read an article saying that dB clean and press arent a good exercise, as the weights dont spin on the dBs causing unneccessary stress on your wrist and shoulders.
Im asking this, cause Im thinking of adding this to my program as I want to beat Chris Colucci to his target(see that picture thread in ‘Get a Life’) , just to piss him off for LOLz.
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Mate, why is your thread full of men in their underwear? It’s a bit disturbing tbh 
[quote]theBird wrote:
Oi Caveboy!
When you do dB clean and press do you bring the dBs to the floor for every rep? What benefits do you feel you get from doing these?
I read an article saying that dB clean and press arent a good exercise, as the weights dont spin on the dBs causing unneccessary stress on your wrist and shoulders.
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I don’t find this a problem even though I’m using fixed DBs. I don’t put the DB down because it’s harder on the grip. I will get a vid up at some point