WEDS DEC 09
dynamic warmup
DEADLIFT
1x5 @ 133
1x3 @ 221
1x1 @ 309
4x4 @ 397 → add belt
2x2 @ 455 → w/ belt
T-BAR ROWS
3x5 w/ 3 plates
POWER CLEANS
3x2 @ 177
GHR
4x5 w/ 45lbs. on chest
BACK EXTENSIONS
3x8 w/ 95lbs. barbell behind head
SIDE BENDS
3x10 w/ 110s
FRI DEC 11
stretch
BENCH
1x5 @ 135
1x5 @ 185
2x5 @ 225
1x1 @ 275
dynamic warmup, more stretching
SQUAT
1x5 @ 135
1x5 @ 225
2x5 @ 315 → set 1 w/ chucks set 2 w/ Inzers
1x2 @ 335 → Inzer shoes
found out today that the new gym closes at 10:30 on fridays, didn’t have time for DB presses and abs
[quote]Astar wrote:
SAT DEC 05
Nationals was this weekend, we came in second place. In general I feel there are alot of negative stereotypes about cheerleaders, especially the guys. Which is unfortunate since being competitive requires a combination of gymnastics and acrobatics and general all around fitness. A shame. Anyways the competition was followed by an afterparty at which I consumed copious amounts of alcohol, not great for lifting this week but a good time.
[/quote]
That was awesome (although I have no clue which one you were)!
As for the stereotype, why would a guy ever want to spend hours holding, catching and flipping women with nice fit bodies… 
I get you with the stereotypes, I studied nutrition in University. However, in the University I went to, Nutrition was covered by the Home Economics Department, so my B.Sc is with a Major in Home Ec… I don’t know how many times I heard that my Major was “Cookin’ an’ sewin’”.
Any plans to compete in powerlifting again anytime soon? (If you’ve already mentioned it my apologies, I haven’t been around much lately and I skimming through this and saw the vid.)
TUES DEC 15
I lifted yesterday and sucked so I went back again today to do it properly.
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
1x1 @ 365 → add belt
1x1 @ 405 → w/ belt add metal black 2m wraps
3x1 @ 435 → w/ belt and wraps
BENCH
warmup w/ bar
1x5 @ 135
1x5 @ 165
1x4 @ 195
5x3 @ 225
still work to do on the squat. Bench was bench.
[quote]Ruggerlife wrote:
That was awesome (although I have no clue which one you were)!
As for the stereotype, why would a guy ever want to spend hours holding, catching and flipping women with nice fit bodies…
I get you with the stereotypes, I studied nutrition in University. However, in the University I went to, Nutrition was covered by the Home Economics Department, so my B.Sc is with a Major in Home Ec… I don’t know how many times I heard that my Major was “Cookin’ an’ sewin’”.
Any plans to compete in powerlifting again anytime soon? (If you’ve already mentioned it my apologies, I haven’t been around much lately and I skimming through this and saw the vid.) [/quote]
Thanks, it’s generally no big deal, but it can get tiring having to defend the athletic merits of a sport. I guess we’re both in the same boat a little bit, that’s an unfortunate department to have your degree under.
As far as competing I’m considering doing the provincials in January, but this voice in my head has been telling me to run the smolov base for a while now and I figure the best time to do it would be over the holidays. Nothing to do but eat, sleep and lift. That may not be the best meet prep cycle though. So I’m not sure.
How’s training going with you these days? Any big plans for the new year?
THURS DEC 17
dynamic warmup
DEADLIFT
1x5 @ 135
1x3 @ 225
1x1 @ 315
1x1 @ 405 → add belt
1x1 @ 495 → w/ belt, not as smooth as I’d hoped, felt heavy
DEADLIFTS W/ MINI BANDS
1x1 @ 315
3x1 @ 315 → w/ belt
GHR
4x5 w/ 45lbs. on chest
PULLDOWN ABS
3x10
I was planning to go to 525 today, I think I would have pulled it, but it would hav been tough, I think all the rep work I did a couple weeks back really took the steam out of my deadlift, I might relax on it and just do some speed work or some light grease the grove stuff for the next few weeks
SUN DEC 20 - SMOLOV Day 1, Wk 1
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
4x9 @ 275
GHR
2x5 w/ 45lbs. on chest
A fairly easy start to the program. 1 down 11 to go.
MON DEC 21 - SMOLOV Day 2, Wk 1
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x7 @ 295
KB SWINGS
2x10 w/ 2 16kg kbs
2x6 w/ 2 24kg kbs
My quads and ass are killing me, squats moved well though. 2 down 10 to go.
WEDS DEC 23 - SMOLOV Day 3, Wk 1
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315 → add belt
7x5 @ 335 → w/ belt
BENCH
1x3 @ 150
1x3 @ 180
2x3 @ 210
2x2 @ 240
3x1 @ 250
KB SWINGS
4x10 w/ 32kg 'bell
GHR
3x5 w/ 45lbs. on chest
3 down 9 to go.
SAT DEC 26 - SMOLOV Day 4, Wk 1
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315 → add belt
9x3 @ 355 → w/ belt
1x3 @ 385 → w/ belt and wraps → ugly as hell
KB SHOULDER PRESS
3x6 w/ 53lbs. 'bell
BENCH
1x3 @ 155
1x3 @ 185
2x3 @ 210
4x3 @ 240
1x2 @ 240 → missed rep 3
decent workout, 10 sets takes forever to do. I upped the weight on the last set and added wraps because I want to keep the feel for them and handle some heavier weight, from the look of the set I definately need the practice. Benching was ok, but I tired my shoulders out first which wasn’t the greatest. I thought I wouldn’t have the time to bench but the gym ended up staying open an extra half hour so I got it in at the end.
4 down 8 to go. Week 1 done!
squats and bench
squat
set 7
set 8
set 10
bench
set 1 @ 240
MON DEC 28 - SMOLOV Day 1, Wk 2
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
4x9 @ 295
KB SWINGS
4x6 w/ 2 70lbs. 'bells
SITUPS ON GHR
3x10 w/ 25lbs. behind head
Squats felt good today, tough but there was never any doubt. My squat is starting to feel strong again so I’m very pleased. I’ll see how the rest of the week goes, very little soreness today.
5 down 7 to go.
squats
WEDS DEC 30 - SMOLOV Day 2, Wk 2
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x7 @ 315
BENCH
1x3 @ 155
1x3 @ 185
2x3 @ 210
2x2 @ 240
2x1 @ 275
2x2 @ 240
KB PRESS
1x1 w/ 70lbs. 'bells
4x6 w/ 53lbs. 'bells
BOTTOMS UP PRESSES
3x3 w/ 35lbs. 'bell
the gym made a slosh pipe so I played around with that
6 down 6 to go. halfway done.
wednesday’s squats
SAT JAN 02 - SMOLOV Day 3, Wk 2
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315 → add belt
7x5 @ 355 → w/ belt
BENCH
1x3 @ 155
2x3 @ 185
2x3 @ 210
3x3 @ 240
Today was hard. Drank too much on New Years and I haven’t eaten enough since, every set from 2 onward was rough but I managed to bang through them in pretty good time.
My usual gym was closed so I went to a local YMCA, they had slippery floors and one of those stupid gun rack squat stands where you have to take a half dozen steps back to get clear of the uprights. But whatever. The benches were where I felt weakest, my setup wasn’t all that tight and the last rep felt hard every time.
Still, 7 down 5 to go.
SUN JAN 03 - SMOLOV Day 4, Wk 2
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315 → add belt
10x3 @ 375 → w/ belt
CRAZY BELL BENCH
3x10 w/ 35lbs. 'bells
MILITARY PRESS
3x4 @ 135
ABS ON GHR
2x6 w/ 25lbs. behind head → abs dead
absofuckinglutly brutal day. Going through the warmups I was feeling beat up and wasn’t sure I’d be able to get the first set, it was a long slow march through all 10 of them, took me a good two hours. Did some accessory stuff after because of how lousy benching felt yesterday.
8 down 4 to go. Finished week 2!
sunday’s squats
MON JAN 04 - SMOLOV Day 1, Wk 3
SQUATS
1x5 @ 145
1x3 @ 235
4x9 @ 305
(very)HIGH RACK PULLS
1x3 @ 235
1x3 @ 415
1x2 @ 505
1x1 @ 595
1x1 @ 685
Trained at the Anvil this time, decent workout but my biceps were killing me on the squats. I have a couple days off now which is good, hopefully some rest and IBU will sort this out for my next workout. Did the rack pulls because my arms were too sore for benching and that’s what everyone else was doing (when in Rome…) These had maybe a 5" ROM at best, but my back certainly felt it.
9 down 3 to go.