Hi, this is my training log, to keep me accountable for my workout progress and diet. About me:
(AS OF 8/3/12)
Height: 5’9"
Weight: 165 lbs
Bodyfat: 12~13%
I finished a 3 week smolov cycle for my bench and squat (my squat is pretty weak). Here are my current max weights:
Squat: 315 x 2
Bench: 265 x 1
Deadlift: 400 x 2
Press: 165x2
5/12/12
Bench:
45x10
135x5
265x2
265x1
225x5
Seated press:
125x5
145x5
155x3
165x2
170x1
barbell curl:
105x5
115x3
120x3
5 dragon flags (working on these, so difficult!)
3 rounds of:
Complex (straight dead, upright row, front squat, press) (6 reps each, 70 lbs)
400 meter row as fast as possible
hit heavy bag as much as possible in 1 minute
5/13/12
Top Half Bench Press with pins: 315x5x5
Top Half Military press with pins 205x5x5
want to go for a long run tomorrow after I do straight leg deads, front squats and some bent rows
Ugh just wrote a bunch of stuff and it got lost!
Anyway, I read through the book “Dinosaur Training” for a few days and must say it is a great read!
My goals are a bench of 290, squat 400, deadlift 480, and press 200. I want to do these lifts at around 160-165 lbs, so they are good percents of my body weight.
Another gaosl is having great nutrition: limiting carbs, eating 200g of protein, and healthy fats and taking in enough calories. I want to go from 14% bodyfat to 10%.
I jsut came of a 3 week cycle of smolov for squats and bench, and I am taking a week to mess around and do stuff I want to do. But, I am also thinking of program ideas. Maybe 5/3/1…since I have been working on cylces of 5x5 for the past year. Anyone have ideas/experiences to share?
another thing, i will be posting pics and videos of my lifts , so I can see my form and maybe get some comments.
just did front squats yesterday, 135x5 195x5 225x5 245x3. Had to curtail my training for work, but I did end up doing a lot of heavy manual labor so guess I got a different kind of workout in.
Today’s workout:
squat:
45x10
135x10
225x5
295x5
315x2
overhead press
135x5
155x3
165x2
straight leg deadlift
135x10
255x5
295x4
front squat
135x5
205x5
barbell curl
110x5
115x3
120x3
Are you planning on going into the intense phase of smolov at all? Did you just finish up the base?
I only did the base cycle for both squat and bench… I did this because it was only 3 weeks and worked perfectly with the time i had left in school (3 weeks). I was thinking of doing a full cycle in september when I am back in school.
Have you done the full cycle/ is it a killer?
[quote]bens120x wrote:
I only did the base cycle for both squat and bench… I did this because it was only 3 weeks and worked perfectly with the time i had left in school (3 weeks). I was thinking of doing a full cycle in september when I am back in school.
Have you done the full cycle/ is it a killer?[/quote]
I have one workout left for my base cycle and then I’ll test out my maxes and run the intense. I DUNNO, I would feel like the base was a waste if I didn’t carry on with the rest of the program.
BUT, I can easily see how one would want to do something different afterwards since smolov is effing hard as hell.
How much did the base cycle add to your squat?? It’s crazy that I am repping things that used to be my max after like three weeks.
I have no idea what to do for my bench though, since smolov JR will be done after today! I keep forgetting about that!
Wow, that is awesome! im def gnna follow your progress through the intense phase, let me know how tough it is!
And yeah man, it added 35 lbs to my squat, in just 3 weeks! It really is amazing. I am trying to think of another program to do now to get my squat up more. Do you have any suggestions?
I basically did smolov jr (just the base) for bench too. It added 25 lbs to my max bench WOOT! think you would give smolov jr. another go for bench, if it ends up adding a good amount to ur 1 rm? I am considering it.
today my Fat Gripz came in the mail, so I fooled around with them. Let me tell yha, some excercies became alot more difficult.
For bench, I think it was psychologically challenging to do the excercise because I was afraid of dropping the weight (even though I was in the rack) because it is harder to hold the bar!
For curls, my forearms were definetly getting involved more than usual. It felt like I was curling a telephone pole.
The press was surprisingly not much harder.
with the fat grips I did:
bench 135x10 225x5 225x5
curls: 85 x 5 100 x 4 105 x 4
press: 135x 5
really wasnt a work out, just fooling around
So I graduated college saturday…time is flying by! Went to costcos to stock up on some good food and whey today(: I will be taking in around 220 g of protein a day and eating mainly frutis and veggies for carbs, with fih oil, multivitamins, and creatine
I put together a new routine, where I will be using a five sets of 3 template for the main lifts, but modified it with some other things. I will be commencing the first of these workout today! My goals are making my main lifts get bigger and try to decrease my body fat a bit.
Monday
Squat
Bench
thick bar Curls super set with thick bar Dips
calf raises(3 sets of 5-8 reps)
core pushups (put my hands out really far in front of me in the pushup position and do a pushup)( 2 sets to failure)
hanging leg raises (2 sets to failure)
Tuesday
Run a few miles with a ruck sack
Wednesday
Front squat (5x3) superset with dumbell swings (50 lbs)
Press
Pull ups
calf raises (3 sets of 5-8 reps)
core pushups( 2 sets to failure)
leg raises (2 sets to failure)
Thursday
Run a few miles with a ruck sack
Friday
Thick handled straight leg deads superset With heavy thick handeled side bends
top half bench with thick bar on pins
top half press with thick bar on pins
calf raises(3 sets of 5-8 reps)
core pushups (2 sets to failure)
leg raises (2 sets to failure)
Any comments would be awesome
workout 5/21/12
Squat 125x3, 215x3, 275x3, 275x3, 275x3
Bench 125x3, 195x3, 225x3, 225x3, 225x3,
Thick Bar Dips superset w/ curls (Curls/Weighted Dips): 100/90x3, 100/90x3, 110/110x3. 110/110x3, 110/110x3
leg raises (use thick dip handle and legs straight out): 2 x failure
Core pushups: 2 x fail
calf raises: 215x5, 245x5, 265x5
Complex (power clean, front squat, press, back squat) 95 lbs, 2 sets, 6 reps, immediately after both sets I rowed 200 m as fast as possible
diet today:
1 cup milk, 1 cup egg beats (32 grams protein)
chicken breast, green beans, whey (57 g protein)
chicken breast, corn, carrots, whey, blueberrys (51 g protein)
pure protein bar (19 g protein)
buffalo chicken, bacon, bread, gouda (47 g protein)
1/2 greek yogurt, (11 g protein)
TOTAL PROTEIN 217 g
whey shake (27 g protein)
buffalo chicken gouda bread (37g protein)
whey shake (27 g protein)
chicken breast (4 pieces) (didn’t measure these, but guessing 30 g protein)
salmon burger and veggies (19 g protein)
almonds and 1 oz gouda (16 g protein)
turkey burger w green beans (35 g)
whey (27), 1/2 cup greek yogurt (11), milk(8)
Total protein 238
I’ve never eaten such a high protein diet i dont think…at least i’;ve never kept track of it like this.
had to cut my workout short this morning will finish in the PM.
press superset with as many 40 lb dumbbell pulllovers as possible
45x8
105x3
155x3
155x3
155x4
front squat superset with as many 35 lb dumbell swings as possible
135x3
205x3
235x3
235x3
235x3
pulllups:
0x3
35x3
70x3
70x3
70x3
calf raises
255x8
255x10
255x12
leg raises with 10 lbs wrapped around feet
2 x fail
core pushups
2 x fail
Whey, buffalo chicken sandwhich with gouda, whey, 14 oz sirloin steak with mashed potatoes, whey, 6.3 oz pork tenderloin, veggies, multivitamin, fishoil
total protein 210
went for a fifteen minute run and walked alot today. also did a complex/row superset, as well s calf rasies
complexes: straight deads, high pulls, press, squat with 125 lbs as fast as possible
row 400 m as fast as possible right after complex
repeat 3 times
felt prettyyy tired haha
Haven’t posted on my log in a while! I have been away at a private school teaching physics with little internet access…but been working hard at a Madcow 5x5 program, just finishing week 7 right now…only 5 weeks to go and a boat load of gains to make!!!
M: Deadlift, Bench, curl
W: Press, light front squat, bw dips, bw pullups
F: Deadlift, curl
(NOTE:I removed squats from my program because I want to improve my technique on the deadlift and of course my numbers. I have read not to f*ck w the program, but i dont care, i like the progression and it works for me).