25-October - Block 1, Week 1 - Hypertrophy Legs
Back Squat 185 x 8, 4 sets, paused
Glute ham raise - Red band assist x 5, 4 sets
Front Squats, 100 x 10, 4 sets, paused
Ham Curls, 55 x 10, 4 sets
Notes:
Nice and slow, TUT bodybuilding style. Could feel the birth pangs of upcoming DOMS. Not sure if it was due to being after a week off or because of the bb style.
26-October Block 1, Cycle 1, Hypertrophy Bench
Bench Press - 125 x 10, 4 sets, paused
DB Incl Press - 45 x 8, 4 sets
1-hand OH Tri - Red band x 10, 4 sets
Incl DB Fly - 25 x 10, 4 sets
Notes:
Slow, bb-style. Barely made the last set of bench. So picked a good weight (est 60% 1rm). DOMS from legs setting in nicely. Will likely take 27th off. Then do a deadlift/back and then OHP day. Then move into Cycle 2.
27-October - Rest day. More legs DOMS. niiiiiccceeee.
28-October - Block 1, Cycle 1, Back Hypertrophy
Deficit deadlift (1 3/4 inch). 225 x 5, 5 sets
Pull-ups BW x 5, 5 sets - super strict
DB Rows - 55 x 10, 4 sets
reverse curls - red band x 10, 4 sets
Notes: Nice BB style day. Relatively easy. 225 deadlift is 60% 1RM and feels easy. Used CAT principle and felt the quads more with the deficit. Pull-ups felt strong. I hardly ever do DB rows so kept it on the lighter side. Tomorrow is Press/shoulder day. Then on to cycle 2 where I start double smolov jr - for bench and deads.
29-Oct Block 1, Cycle 1, Hypertrophy Shoulders
Press 80 x 10, 80 x 10, 80 x 10, 80 x 6
BTN Press 65 x 6, 4 sets
Lateral raise 10 x 12, 4 sets
SGHP 135 x 5, 4 sets
Notes:
Should have gone for 80 x 8, 4 sets on Press. Stopped last set before failure. Kept the remainder of the day ‘pump’ oriented. Tomorrow starts Cycle 2 of Block 1… Smolov jr baby!
Actually, it looks as if the smolov jr program will end up being lower percentages than I have been running and less volume per day. However, it looks to give me some accumulated volume over the course of three weeks. Rather hoping this helps me push bench and deadlift up to the goal targets for this year.
30-October Block 1 Cycle 2 Day 1
Deadlift 255 x 6, 6 sets
Bench Press 145 x 6, 6 sets
Notes:
Woke up late so had to rush. No mobility ahead of time. Performed both as a super-set. Ended up hitting cardio pretty well by pushing through quickly.
Good job in the Bench video dude, looks like you could have gotten 5 easy with 185!
The DL’s, I’d start with your hips just a tad higher. In my amateur opinion, your hips are shooting up justtt a bit at the beginning over every rep, so that’s the ‘position’ they should be in at the start, ya know?
Also, you kind of look like Steve Nash lol
31-October Block 1 Cycle 2, Accessory Day 1
Box Jump, 24" 5 sets of 5
Front Squat 135 x 8, 4 sets
Hamstring Curls 55 x 10, 55 x 10, 55 x 12, 55 x 12
Notes:
Keeping the two accessory days per cycle light. This first one is focused on front squats for quads. Box jumps just to stay explosive and dynamic.
Will increase front squats to 145 x 8 next time. 135 was really crisp and easy. Will also increase ham curls to 12 reps for all sets.
[quote]Spidey22 wrote:
Good job in the Bench video dude, looks like you could have gotten 5 easy with 185!
The DL’s, I’d start with your hips just a tad higher. In my amateur opinion, your hips are shooting up justtt a bit at the beginning over every rep, so that’s the ‘position’ they should be in at the start, ya know?
Also, you kind of look like Steve Nash lol[/quote]
Thanks bud - picked up some of my bench form from your log and also reading the Dave Tate manual. I am not a power lifter but I am trying to incorporate some of the techniques and cues.
I appreciate the feedback on deadlift form. For the smolov jr that I am running I am doing the first 2/3 of each day with deficit dead lifts (1.75 inch) and the last third from the floor to ensure that I am also training the position. I will keep the hips in mind and take another vid once I feel it is in check.
Oh, and you found me out - I am Steve Nash!
1-November, Block 1, Cycle 2, Smolov Jr. Day 2
Dead lift 270 x 5, 7 sets
Bench Press 155 x 5, 7 sets
notes:
Still running deficit deadlifts for about 2/3 of the sets. In this case, the first 5 sets.
Also, I run paused bench press for most of the sets / reps. May need to change that as I get to higher weights.
2-November, Block 1, cycle 2, Accessory Day 2
5 minutes jump rope
Band face pulls x 10, 4 sets
Band pull apart x 10, 4 sets
Arnold Press 25 x 10, 4 sets
performed all above (except jump rope) as super set
notes: nothing really to report. Just rehap/prehab for the rotator cuffs and such.
3-November, Block 1, cycle 2, Smolov jr day 3
Deadlift 290 x 4, 8 sets
Bench Press 165 x 4, 8 sets
performed as super set.
notes:
22 minutes total. So just under 1 minute rest, which makes for some cardio as well. Feeling OK so far. First 6 sets of DL done with deficit and about 7 of the bench sets done paused.
4-November Block 1, Cycle 2 Smolov Jr Day 4
Dead lift 310 x 3, 10 sets
Bench Press 175 x 3, 10 sets
Notes: 30 reps of 310 on dead lifts was a true test for me. Barely hit the last few reps. Performed all from the floor rather than a deficit and I am glad that I did. Bench was a challenge but not quite as much. I did not pause most of the reps though.
5 and 6 of November. Rest days. Had an out of the office conference.
7-November Block 1, Cycle 3, Smolov Jr Day 1
Dead lift 265 x 6, 6 sets
Bench Press 150 x 6, 6 sets
Notes:
Deficit of 1.75 inches on the first four sets of deadlifts. Paused all sets of Bench. About 20 to 21 minutes of work time after warm-up.
So you’re doing Smolov currently for Bench?
Just what I’ve read, but it’s not something that’s best done unless someone ‘needs’ it. Especially not for those at our strength levels, HeavyTriple and BCPowder on this site have commented on this before… Just putting it out there, may be better options for you.
This video is a bit long, but kind of explains the ‘reasoning’ behind not doing Smolov unless ‘needed’.
8-November Block 1, Cycle 2, Accessory day 1
Box Jumps: 24" x 5, 27" x 5, 4 sets
Super set:
A - Front Squats 145 x 8, 8, 8, 10
B - Leg Curls 55 x 12, 12, 12, 15
C - Hip Thrust 35 x 10, 10, 10, 12
Notes:
Everything felt crisp. Felt good enough to add a few reps to the last sets. Next time will increase Front Squats to 155, curls to 60 x 8 and Hip Thrust to 45. First time ever with hip thrust. This is one of those movements that makes you happy to be using a home gym. Awkward and just a bit risqué… I can imagine what the ladies feel like in a globo gym.
My goal with accessory day is to get some hypertrophy pump work on the parts that help the deadlift. In particular off the floor. So I don’t plan on adding weight unless it feels ‘easy’.
9-November Block 1, Cycle 2 Smolov Jr Day
Dead lift - 280 x 5, 7 sets
Bench Press - 160 x 5, 7 sets
Notes:
First 5 sets of DL from 1.75" deficit. Grip alternated between hook, left mixed and right mixed. No strains or pain and the bar moved fairly quick. Today was the first time I remember paying attention to trying to ‘scrape the shins’ by keeping the bar close. Maybe it is my anatomy or I am just doing it wrong but I don’t actually touch my shins.
All bench reps were paused except a few on the last set. I could have paused all but I wanted to hit at least a few touch and go as I might use that method for my 1RM attempt.
10-November Block 1 Cycle 2, Accessory Day 2
Super set, 4 sets:
A - Face pull x 10
B - Band pull-apart x 10
C - Arnold press 25 x 10
Notes: I always feel guilty after this day because it is so light.
[quote]Spidey22 wrote:
So you’re doing Smolov currently for Bench?
Just what I’ve read, but it’s not something that’s best done unless someone ‘needs’ it. Especially not for those at our strength levels, HeavyTriple and BCPowder on this site have commented on this before… Just putting it out there, may be better options for you.
This video is a bit long, but kind of explains the ‘reasoning’ behind not doing Smolov unless ‘needed’.
[/quote]
Hey Spidey -
Thanks for the video. I think that there is quite a bit of merit to it. While I do want to do the full Smolov for Squats some day to say that I did it, I agree that it might be counter-productive for someone at my stage. After only two weeks I can already say that the full Smolov for Deads or Bench would be…well… inadvisable for myself at this point.
So I am doing Smolov Junior for both bench and dead lifts. The ‘Junior’ is a huge distinction in my mind. Jr is only 4 weeks, one of which is a de-load. To be honest, I honestly believe that I am doing less work and recovering better on this program than with what I had been doing normally. One of the key lessons that I believe that I am learning is that my body is tolerating 4 days heavy much better than 6.
I am also still striving to hit my B.U.L.K.I.N.G goals for the year and deads and bench are the two that have not fallen yet. So I am definitely using these two smolov jr blocks as a peaking mechanism and plan to return to a more gentlemen-like pace in 2015.
11-November, Block 1, Cycle 2, Smolov jr day 3
Dead lift 300 x 4, 8 sets, 6 sets at deficit
Bench Press 170 x 4, 8 sets
Notes:
So two major notes for this workout. First, I had only 3 hours of sleep the night before. I was stressed out and could not get to sleep.
Secondly, I performed this work out at the Gym I used to go to, a nice YMCA. I had quit the gym partially because it did not have sufficient squat racks or free weight area. And partially because it works better for my schedule to train in the morning at home. Because I slept so poorly, I did not have time to train at home. I had heard that the gym improved their free weight area so I decided to try it out for the day.
After explaining that I used to be a member and wanted to see the improvements they actually gave me a complimentary access for the day. Quite nice of them.
So after training in my garage gym for over a year, here are my top 10 observations (pros and cons) after being in a ‘normal’ gym again for a day:
and…
Number 1… Two words…
yoga pants.
12-November Block 1, Cycle 2, Smolov Jr Day 4
Dead lift: 320 x 3, 10 sets
Bench Press: 180 x 3, 10 sets
Notes:
So the fourth day of this routine is just plain difficult. Like put hair on your chest difficult. What is interesting is that this weeks day 4 was easier than last weeks, despite being 10 lbs heavier. It took me 31 minutes this week; partially due to some distractions but also just because I needed more rest.
One nice thing about smolov jr for dead lifts… it makes the pain of smolov jr for bench press seem inconsequential.
All deads were off the floor today just like last week. I am doing the deficit only on the days with lesser weight. By set 5 I was grinding the deadlifts. I had one rep miss but it was a bad setup so I just repeated it.
All bench press were un-paused except two or three reps. I think the danger for smolov jr for bench is overuse on elbows and shoulders. I think the danger for smolov jr for dead lifts is having my body snap in half.