11X500 feet sprints, the air here where I live is starting to get brutally dry.
ME bench press
45X5
65X5
95X5
115X5
135X3
145X3
165X1
180X1
190X1 easy
200X1 woot!
185X1
185X1
floor rack lockout #1 pin
155X9
165X3
165X3
165X3
bentover rows
195X8
195X8
195X5
weighted pull ups
35X12 a bit of rest pause
35X7
35X5
35X3
bent over rear delt raises
5’sX15
10X’sX6
15’sX15 started doing partials at 6
15’sX15 started doing partials at 4
15’sX15 started doing partials at 3, drop set 10’sX15 partials at 8, 7.5’sX15 partials at 12
lying dead stop close grip tricep extension and drag curl super set
75X6
95X1
90X3
Good training session, finally hit 200.
45X5
95X5
135X5
155X5
185X3
205X3
225X3
245X1
265X1
285X0 so close, missed at about three inches or four inches above parallel
sumo deadlifts
135X5
225X3
255X1
275X1
295X1
315X0
295X3 cluster set, 20 seconds between reps
static grip hold
315X8s
315X7s
315X6s
315X5s
weighted natural glute ham raise
25X6
25X4
25X3
25X3
#3 pin suitcase deadlift
135X8
135X8
155X3
155X3
Horrible training day, was woken up early in the morning and someone had the fucking alarm go off several times in the early morning.
Sumo deadlifts
250X9
250X9
250X9
250X9 felt almost as though I had an asthma attack mid set… then after
bench press
140X6
140X6
140X6
140X6
140X6
140X6
curls
90X6
90X7
90X1
90X3
bent over rear delt raises
15’sX15 started to do partials at 9
15’sX15 started to do partials at 8
15’sX15 staarted to do partials at 5
Good training session, I just got back from a holiday vacation to see my brother. Calories have been raised to 3600 on training days, and 2900 on rest. Accidentally over shot how much I needed last night I think… Lowered it to what is in this edit.
Sumo deadlift
270X7
270X7
270X7
270X7
270X7
bench press
150X5
150X5
150X5
150X5
150X5
150X5
150X5
curl
95X6
95X4
95X4
95X3
upright rear delt raise with hold at top/slow lowering
12.5’sX20 last three were partials
12.5’sX20
12.5’sX20
12.5’sX20
Good training session, hitched the last rep on the last deadlift set. Benching today was easier, paused every rep slightly and tried to press it as fast as possible.
Some good work happening here.
Keep it up.
tweet
[quote]theBird wrote:
Some good work happening here.
Keep it up.
tweet[/quote]
Thanks, I am taking another go at smolov… This time I am going to make sure I eat more and more careful with warming up. Everything is sore right now, hamstrings, the whole trapezius, rhomboids, lats, erector spinae, fore arms, all heads of the deltoids, glutes, hamstrings, triceps, and chest. Hopefully the two lower/low rep days will be easier or at least what I am more adapted to.
Sumo deadlifts
285X5 over under grip
285X5 under over grip
285X5 over under grip
285X5 under over grip
285X5 over under grip
285X5 under over grip
285X1 Muscle in upper back just won’t take it
bench press
160X4
160X4
160X4
160X4
160X4
160X4
160X4
160X4
drag curl
90X4
90X3
90X1
It wasn’t a very good session, the middle of the trapezius or rhomboids (not sure) was shot to hell at the end of the deadlifts, missed 4 reps so far this weak hopefully I will still be able to continue and not miss anymore reps this week. I don’t think it is injured, just very beat up.
The little bastard is indeed strained slightly… Will be taking today off, tomorrow as conditioning and just start an accumulation phase for the conjugate method and try to keep it from getting worse.
DE bench press 120 pounds, 12X3 with thirty second rests
floor rack lockout #3 pin
190X10
190X6
190X5
yates row
185X7 strict had to stop from pain
185X1 all I did before I yelled in pain and quit
weighted ultra wide grip pull ups
25X20 45 second rest
25X11 45 second rest
25X8 45 second rest
25X6 45 second rest
thumbless kirk row
145X18 two second hold at top, one minute rest
145X18
145X13
close grip tricep roll back tricep extension off floor and reverse curl super set
65X12, 9
65X10, 7
65X7, 5
Good training session other than my rhomboid giving me some issues, I will be going through a 9 week accumulation cycle.
DE squat acc. week 1
low bar, wide stance squat
180X2 for 15 sets, 30 second rest, speed was starting to lower at the last set
high bar, close stance
185X12
185X12
185X12
snatch grip rack pull #2 pin
225X10
225X10
225X6
225X4
225X1
suit case grip hold from #6 pin
135X6s for each hand
135X6s for each hand
135X6s for each hand
135X6s for each hand (I think i did this set)
It was a good training session other than my rhomboid in the background hurting/preventing me from doing some exercises I wanted. It seems to be making a decent paced recover. I plan to get at least 225-235+ for 12 reps for the high bar squat at the end of the accumulation cycle. Later in the week is ME close grip floor press, and front squat.
500 feet X10 sprints, pretty good quality sprints. Very large amounts of stiffness/soreness in the legs right now/whole day, and it is very hard to walk from all of it. My rhomboid appears to be 60-70% healed, enough so I don’t have to worry too terribly about it getting reinjured from most things.
Still going hard and heavy I see. Good work.
Taking a break over Xmas?
tweet
[quote]theBird wrote:
Still going hard and heavy I see. Good work.
Taking a break over Xmas?
tweet[/quote]
I will possibly taking a break for Christmas day.
Max effort floor press
45X5
65X5
95X5
115X5
125X5
135X5
145X5
155X5
170X5 light weight
175X5 10 pound personal record
140X8 30 seconds rest, then 140X7
close grip #1 floor rack lockout
145X10 one minute rest
145X8
145X2
145X2
wide grip bent over row
185X7
185X7
185X6
wide neutral grip pull up
25X10
25X7
25X3
25X4
moderate incline rear delt raises
17.5’sX12, partials at 7
17.5’sX12,
17.5’sX12
17.5’sX10
close grip floor tricep extension, and curl super set
85X12, 6 30 second rest
85X2 each
Good training session, I am happy with the floor press personal record :). Rhomboid wasn’t bothering me too much during the rowing.
45X5
95X5
115X5
135X5
155X5
185X5
205X3 my front squat is incredibly weak now
215X0
165X5, 30 second rest then 165X5
#1 pin pull
255X10, 1 minute rest
255X10
255X3
arched back wide squat stance good mornings
205X12 45 second rest
205X12 45 second rest
205X10 45 second rest
barbell glute bridges with 3 second hold at top
170X15 45 second rest
170X12
170X10
170X7
hanging leg raises
X12 30 second rest
X10
X8
X6
Decent training session, next week I am going to get 215+ for a triple for my front squat
500 feetX11 sprints, good quality sprints.
DE bench
130X3 for twelve sets, 30 second rest
#3 pin floor rack lockout
195X10 1 minute rest
195X8
195X3
195X2
over handed yates row
185X13 little body language, one minute rest
185X8
185X6
weighted ultra wide grip pull ups
35X12
35X5
35X3
35X2, drop set bwX10
kirk row
155X16 one minute rest
155X13
155X8
close grip tricep roll back tricep extension off floor and reverse curl super set
70X12, 10 45 second rest
70X12, 8
70X12X 5
Good training session, my rhomboid doesn’t bother me too much now for rowing. Also found something out, a strong arch in your back while rowing allows you to use your lats more.
DE low bar wide stance squat
195X2 for 15 sets, 30 second rest bar speed started to lower at set 13
high bar, close stance squat with one second pause
205X10 one minute rest
205X4
205X5
snatch grip #1 pin rack pull
230X10 one minute rest
230X10
230X5
230X3
230X4
weighted natural glute ham raise, weighted on chest
20X5 one minute rest
20X3
20X3
20X4
front squat hold with walk out
315X30s one minute rest
315X18s
315X28s
Good training session. Will be raising percents again for squats next week. The weighted natural glute ham raises with the plates held at the chest uses the hips/glutes much more than non weighted or held on the back.