10-December Block 2 Cycle 2 Accessory Day 1
Box Jumps 27" x 5, 4 sets
Superset x 4:
Front Squats 155 x 8
Leg Curls 60 x 10,10,10,12
Hip Thrust 65 x 10
Notes:
Feeling pretty good. Not as beat up as I suspected I might be.
11-December Block 2, Cycle 2, Smolov Jr Day 2
Dead lift 300 x 5, 7 sets
Bench Press 170 x 5, 7 sets
Notes:
First 4 sets of DL were from deficit and felt very tight (in a good way) and crisp. Was able to control the eccentric nicely and keep the bar ready for the next rep without any snapping of the bar within the plate.
First 5 sets of BP were paused. Felt good on this. Each week of this program I feel like I may not be able to finish the prescribed reps in the following week but then when I get to the next week the weight is manageable. I guess the program authors know of what they speak?
[quote]Captain Needa wrote:
I wonder if slowing down and resting more will allow for better strength development? The speed is great for getting a conditioning effect as well as putting more hair on my chest. But I am curious if taking more time for recovery between sets would somehow translate to faster strength gains? Each movement easier… faster recovery for the same workload… Definitely grasping at straws here. Will have to do some research to educate myself. [/quote]
I was just browsing through here, but yes, typically, 3-5 minutes of rest per work set is good for strength development.
There’s a couple different energy systems involved, but 3-5 minutes replenishes things into the high 90% area. While shorter rests are great for conditioning, that shouldn’t be your limit when focusing on strength.
You’ll feel a lot more fresh between each set, but your sessions will definitely be longer.
As far as your deadlift though, just an idea. I’d suggest trying to keep the weight over your heels as much as possible, and focus on leaning back with your shoulders. Almost get yourself to the point where you’re about to fall over backwards. I think you’ll find it makes things easier – in part because your torso is a bit more upright, but also because it lets you bring your glutes more into play.
12-December Block 2, Cycle 2 Accessory day 2
Super set x 4:
Band face pulls x 10
Band pull aparts x 10
Arnold press 25 x 10
no fuss no muss.
13-December Block 2, Cycle 2, Smolov Jr Day 3
Dead lift 320 x 4, 8 sets
Bench Press 180 x 4, 8 sets
Notes:
First 6 sets from deficit on DL. First 2-3 sets Bench Paused… then I was getting slow enough that I moved to un-paused.
Based on Lorez comments I paid more attention to my rest time. I am actually resting 2 minutes between dead lifts sets on average. However, as I am supersetting, I am doing my bench set within this two minutes. So I can definitely increase my rest. Total time after warm up was 26 minutes.
14-December Block 2 Cycle 2 Smolov Jr Day 4
Dead lift 340 x 3, 10 sets
Bench Press 190 x 3, 10 sets
notes:
Failed deadlifts on the sixth set second rep. Just could not lift the weight any more. Dropped to 315 lbs and finished the 10 sets.
I hit all reps/sets on bench.
On my white board in the gym I keep my 1RM from end of last year. It is very satisfying that my 1RM bench this time last year was 190. And today I hit 10 sets of 3 at this weight. And it is a consolation to my that my DL was 365 for 1RM and I was able to get 15 reps of 340.
For DL, I plan to repeat this weeks weight, but not do any deficit work and also drop the front squat work on accessory day. For Bench I will try to go up again as I have not missed a rep yet.
[quote]LoRez wrote:
I was just browsing through here, but yes, typically, 3-5 minutes of rest per work set is good for strength development.
There’s a couple different energy systems involved, but 3-5 minutes replenishes things into the high 90% area. While shorter rests are great for conditioning, that shouldn’t be your limit when focusing on strength.
You’ll feel a lot more fresh between each set, but your sessions will definitely be longer.
As far as your deadlift though, just an idea. I’d suggest trying to keep the weight over your heels as much as possible, and focus on leaning back with your shoulders. Almost get yourself to the point where you’re about to fall over backwards. I think you’ll find it makes things easier – in part because your torso is a bit more upright, but also because it lets you bring your glutes more into play.[/quote]
Thanks for the feedback. I really appreciate it. I definitely am not resting the optimal amount based upon a 3-5 minute guideline. I can see that for this would be important for maximal strength work. I would think for hypertrophy ranges you can get away with less rest. Plus I usually don’t have as much time to lift as I would like.
For the Deadlift, I appreciate the feedback on the form. I have started playing around with your suggestions during my warm-up sets. I don’t want to try to change too much when lifting closer to my maximal weight.
How tall are you? When I try to use the glutes more and stand more on the heels I end up dropping my hips and then they just have to rise again before I can pull. Good chance that I am doing it wrong but that is how I feel just starting out. I will keep working on it.
Cheers,
Needa
15-Dec Rest Day
16-Dec Block 2, Cycle 3, Smolov Jr Day 1
Dead lift 285 x 6, 6 sets
Bench Press 165 x 6, 6 sets
Notes:
Deadlift weight is identical to last cycle. This time I am doing all from the floor (no deficit). Lower back still a bit sore but overall felt good. Weight moved fast.
Increased Bench weight as programmed. Planned to not pause any bench reps this week but it felt ‘light’ enough that I did pause most reps. Some of the sets felt quite easy due to the form clicking. Other sets the form was not as good and they were a bit more difficult.
I plan to not do accessory day 1 this week (front squats, leg curls, etc). I will probably still do accessory day 2 (face pulls, pull aparts, Arnold press).
Then I have from 22nd to Christmas to rest (maybe some moderate bike rides, foam rolling and stretching). Then sometime between the 26th and the end of the year I test DL and BP. I have no idea if I can hit my 1rm goals. But I am hoping that I at least set some PR’s.
I am thinking about 2015 of course and would like to actually program the entire year in advance. Perhaps not down to the actual day. I am thinking of breaking it down into 6 week blocks and put in the meta parameters for each block (hypertrophy and/or strength, conditioning, bulking and cutting, etc).
17-Dec Rest day (skipped accessory day 1 entirely).
18-Dec Block 2 Cycle 3 Smolov Jr Day 2
Dead lift 300 x 5, 7 sets
Bench Press 175 x 5, 7 sets
Notes: DL from the floor. Again, using block 2 cycle 2 weights. Used straps today as sometimes using mixed grip results in asymmetrical form and as I get heavier and further into this smolov jr routine I want to avoid things that might cause injury. Today was the fastest I have ever moved 300 lbs. Don’t know what if anything this will translate into for a PR attempt.
Bench felt really good. I paused all sets except the 7th. On the 6th I got a bit off track and saving the lift caused extra fatigue. Hit all reps but it was a closer call than usual. Up until this point it felt almost easy. I think this is a result of the technique/form really getting settled in after so much repetition.
Tomorrow I will probably take completely off as well. Recovering from a cold. Plus tomorrow the family is going up to see a Lakers game. Don’t hate but some good friends have access to box seats. My kids first ever live NBA game and in a box… they will be so spoiled. Trust me, this is not what our family is used to.
19-Dec Day off
20-Dec Block 2, Cycle 3 Smolov Jr Day 3
Deadlift 320 x 4, 8 sets
Bench Press 185 x 4, 8 sets
notes:
28 min 40 seconds. Forcing myself to take a bit more time in rest between sets. 320 moved fairly fast. A few reps of Bench were paused but most not.
19-Dec Day off
20-Dec Block 2, Cycle 3 Smolov Jr Day 3
Deadlift 320 x 4, 8 sets
Bench Press 185 x 4, 8 sets
notes:
28 min 40 seconds. Forcing myself to take a bit more time in rest between sets. 320 moved fairly fast. A few reps of Bench were paused but most not.
21-Dec Block 2 Cycle 3 Smolov Jr Day 4
Dead lift 340 x 3, 10 sets
Bench Press 195 x 3, 10 sets
Total work time - 40 minutes.
Notes:
last day of second round of smolov jr. Hit all reps/sets of dead lift today, unlike last week. Felt fairly good overall. Very pleased to hit 30 reps of bench at 5 lbs more than my 1RM from this time last year.
So now it is time to rest for at least five days until trying for new maxes. I am thinking of using the day after Christmas if I feel good then. Until then I will foam roll, so some light band work and some low intensity cardio (but no running). Maybe some light kettlebell circuits.
22-25 December -
22 - rest
23 - Barbell complexes: 1.2.3.10 thrusters with 65 lbs super setted with 2…4…12 push ups.
24 and 25th - rest
26-December Testing Day
Deadlift:
65 x 5, 3 sets
155 x 4
155 x 3
245 x 2, 2 sets
315 x 1, 2 sets
365 x 1 - last year PR - moved fast
385 x 1 - PR!
405 x 0 - would not budge
400 x 0 - 1/4 inch then nothing
Bench Press
45 x 5
95 x 5
115 x 3
135 x 2
155 x 1
185 x 1 (last year PR - easy now)
205 x 1
225 x 1 - new PR. Hit goal!
235 x 0 - I was done.
So, new maxes are:
Squat - 315 (set previously)
Press - 135 (set previously)
Bench - 225 set today
Dead - 385 set today
Goals were 1,2,3,4 plates per side. 3 out of 4 is not bad. Of course I am disappointed to not hit all the goals. But I clearly made progress and did add 20lbs to my dead lift, which is not horrible.
will write another post with my 2015 goals. They are not purely strength related but have some size/weight and body fat parameters.
Posting videos for B.U.L.K.I.N.G proof next.
26-Dec 365lb Deadlift. PR from end of 2013. Moved Fast
26-December 385 Deadlift new PR by 20lbs.
26-Dec Bench Press 225 - new PR. 40lb increase from last year.
28-Dec Hypertrophy Push - intro day
Setting up a push 1, pull 1, leg 1, rest, push 2, pull 2, leg 2, rest schema. For a 6 week hypertrophy block. Today I tested Push 1.
DB Bench 45 x 10, 4 sets
OHP 80, 75, 65, 65 x 10
Incline Fly, DB, 25 x 10, 4 sets
2-hand overhead tri ext DB 45 x 10, 4 sets
Dips BW x 5,6,6,5
Ab Roller 5 reps, 3 sets
Used 1 minute rests. Total time 37 minutes.
OHP needs to drop to 65 (sad, I know). Otherwise the weights work. Will keep close to this for Push 1 Day.
29-Dec Hypertrophy Block, Pull 1 intro
Pendlay row 155 x 10, 4 sets
DB row 50 x 10, 4 sets
Pull-ups BW x 5,3,3,4
Hammer Curl 25 x 10, 4 sets
Lateral Raise 10 x 10, 4 sets
total time 33 minutes
Notes: Pendlay needs to drop to 135. there was just a bit too much body English at 155 toward the end. Otherwise weights were good. Will definitely be sore. Trying to decide if the volume is OK… 20 sets is a good number, especially doing two per week of push, pull, legs. On the other hand it only takes me just over 30 minutes after warm-up for the routine. On the other hand (third hand?) I am at home with no waiting on stations so that makes me more efficient. Once I adjust to the volume perhaps I will add some conditioning ‘finishers’.
30-Dec 2015 Goal Setting
Hopefully these are S.M.A.R.T goals.
2014 … 2015 Goals
BW 210 210-215
BF 14-15% 8-10%
Squat 315 350
Bench 225 250
DL 385 425
Press 135 155
Total 925 1025
Plan is to use 8 6 week blocks, plus vacation de-loads and a bonus block to use as an ‘audible’.
Block Training Diet BW BF
Block 1 Hypertrophy Recomp 210 13-14%
Block 2 Strength Recomp 210 12-13%
Block 3 Strength Recomp 210 11-12%
Block 4 Hypertrophy Cut 201-206 9-10%
Summer break week - maintain
Block 5 DUP Slow bulk 201-206 10-11%
Block 6 DUP Slow Bulk 207-212 10-11%
Block 7 DUP Slow Bulk 213-218 10-11%
Thanksgiving break week - maintain
Block 8 Hypertrophy Cut 207-212 8-10%
Bonus Block - Maintain
Obviously this is a current plan. Plans change. I may be unrealistic about the slow bulks and recomps. I am open to ideas and feedback.