14th
Bench: w/u with 6x60kg, 5x100kg; 3 x 130kg, 2 x 140kg, 2 x 1 x 145kg, 2 x 3 x 130kg
DB Row: 3 x 10 x 42.5kg DBs
Seated Machine Row: 3 x 8 x 75kg
Core work: 20 mins
Decent bench session, fast pace so I could get back to watch the rugby but plenty done overall. Arms / elbows a bit tired after squats yesterday, but I hit some reasonably heavy weights and felt quite good.
15th
Squat: w/u with 3x60kg, 3x110kg; 4 x 150kg, 4 x 5 x 170kg (3rd set was split into 4 + 1 as my upper back cramped and the bar slipped a bit, all others were good)
Left it there. The gym was closing, and I didn’t feel I needed to do any more anyway after the 5s with 170 - good session. I wore the SBD knee sleeves I normally compete in, which help slightly, and felt quite comfortable with the weight generally.
16th
PM -
Rugby training / fitness work.
17th
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 5 x 5 x 170kg
Hamstring Curls: 10, 10, 12 (last set to failure)
Aaaaah. Those squats were horrible. Unlike last session, I didn’t wear the SBDs (knee sleeves), and that coupled with the additional set of five on top and general fatigue from the program made for very tough going. I got it done, and feel pretty satisfied that I gave it my all. The weight didn’t feel too heavy, so that’s a plus - only the reps / volume caused problems, so I must be improving.
I’m looking forward to a heavier weight / lower rep session next. Should be good.
[quote]halcj wrote:
I wore the SBD knee sleeves I normally compete in, which help slightly, and felt quite comfortable with the weight generally.[/quote]
Have you ever worn different sleeves? I would like to know your opinion on SBDs and their feeling vs. another, regular pairs. I heard a lot good reviews and consider buying them.
Good job on that squats man, keep going!
18th
Stat. Bike: 10 mins of intervals, (high intensity sprints)
Bench: w/u with 8x60kg, 4x100kg, 3x130kg; 2 x 140kg, 3 x 1 x 145kg, 3, 2, 2, 2, x 135kg
DB Overhead Press (standing): 3 x 8 x 30kg DBs
Lat. Pulldowns: 4 x 12
Tired today, but a decent session of bench again. 135kg felt lighter than previously, so that’s another positive sign.
19th
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 2 x 3 x 180kg, 1 x 180kg
Then;
Rugby Training, ~1 hour + warm up.
Smolov session went well, squats were good at 180kg. I added the single at the end to reinforce technique and depth, though that’s not to say there were any issues with the main sets as far as I could tell. Rugby involved plenty of match-style play, so intervals really. Some contact, but nothing too heavy. I might do some core stability work later, but I’m not sure because I plan to do more tomorrow, most likely with light deadlifts etc.; it might be better to leave it till then.
20th
Stat. Bike: 6 mins of sprint intervals
Deadlift (conv.): w/u with 3x60kg, 3x110kg, 5x140kg; 5 x 160kg, 4, 3, 3, x 170kg, 2 x 3 x 160kg (all beltless)
Prowler Push: 1 x (two lengths) x 80kg, 6 x (one length) x 120kg
Seated Machine Row: 3 x 8, 2 x 10 (different grip on last two sets)
Deadlifts felt very good. Beltless throughout without issue, and solid reps (most TnG, some paused). Sled work was hard, with intense sprints, and left me exhausted for the rows - I did some light sets and left it there. Feeling positive overall, good progress.
21st
Bench: w/u with 8x60kg, 4x100kg; 3 x 130kg, 2 x 140kg, 2 x 145kg, 1 x 140kg (long pause), 3 x 130kg, 5 x 2 x 130kg, last 4 sets superset with -
Bent Over DB Row (both arms): 3 x 12 x 22.5kg DBs, 10 x 22.5kg DBs
Core Work: 30 mins
Bench didn’t feel great, but not terrible either; the double with 145kg / 320lbs was still moderately comfortable, I just seemed to tire quickly after that (shorter-than-usual rest periods could be to blame - the gym was shutting so I had to be quick).
22nd
Squat: w/u with 3x60kg, 3x110kg, 3x150kg; 4 x 3 x 180kg
Pull-through: 15, 15, 12, x full stack
Another relatively short (~50 min.) session today, but good work done. Scheduled lifts were tough but achievable. Need to work on a more consistent unrack, as it was slightly awkward on one of the sets and it put me off - that could make a big difference when I go for the weights >200kg again soon; stability is king!
23rd
Stat. Bike: 6 mins of intervals
Bench: w/u with 8x60kg, 4x100kg; 4 x 130kg, 3 x 2 x 140kg, 4 x 130kg
Seated Machine Row: 3 x 10
Farmer’s Walk: [ 40kg in plates (2x20kgs) in each hand, plus weight of carrying handles / frames (~15kg each), so around 55kg per hand or 110kg total ] 7 x 20m, 1 x 40m
Then;
Rugby Session - 20 mins of touch + warm ups, followed by 1 hour of pad work and contact / rucking drills.
Good day again overall. Wrist is feeling off; I’ll have to remember to wear wrist wraps on squats / bench in future. Progress is coming!
24th
Squat: w/u with bar, 3x60kg, 3x100kg, 3x140kg; 4 x 5 x 170kg, 3+2 x 170kg (racked after 3, then finished after a quick rest)
Hamstring Curls: 3 x 10
Squats weren’t easy. I was very tired going into the session, and that only got worse during. I felt a cramping / pulling in my right vastus medialis after warming up with the bar (wtf?!), but it faded as I built up to the work sets. Last set was going badly, and I lost tension in the upper back, so I racked and rested a bit before finishing with a double (actually the best reps of the day, perfect depth / stability / drive / etc., and a pleasing end to this otherwise miserable sequence of 5s).
I still feel very positive overall, as I got all the reps (just about) despite the fatigue from yesterday’s training and other work today / lack of sleep last night. Left wrist is slightly painful, so I’ll try to remember to wear wrist wraps where necessary on squats / bench.
Feeling strong.
25th
Stat. Bike: 8 mins
Bench: w/u with 8x60kg, 3x100kg; 2 x 130kg, 2 x 140kg, 2 x 5 x 120kg (paused)
Conv. Deadlift: 3x70kg, 3x110kg; 5 x 4 x 140kg (~1 min. rest b/w sets)
Wrist was hurting today, and I didn’t have my wraps with me either, so I did a double with 140kg and then a couple of very controlled sets with 120kg, focussing on wrist alignment and pausing etc. (these actually felt ok). The DLs were quick, most being paused + released on the floor (some TnG), and beltless. Weight flew up, but short rest times made it a pretty good finisher for back, glutes + cardio work.
26th
Light Rugby Training: ~55 mins
Core Work: 20 mins
Tired generally today, but moved well in training and didn’t feel too sluggish. Tomorrow’s squat session is quite easy (only 4 x 3 x 170kg), so I should be good to go for the final week of heavy training before I taper + max.
27th
Squat: w/u with 4x110kg, 4x150kg (beltless); 4 x 3 x 170kg
Hamstring Curls: 10 x 85kg, 10 x 105kg, 2 x 10 x 115kg
Pull-throughs: 3 x 15 x full stack
Squats were deep and controlled; I felt that I could crush that weight when I bothered to, but on most reps struggled to find that extra gear, probably due to fatigue from the rest of this week. Still, all sets were comfortable and I didn’t take long to get through them. My shoulder was uncomfortable today, but I think it’ll recover in a day or so. I plan to start doing pull-aparts again, as I was in the summer when my bench was at its best and my shoulders felt great - I’m just waiting for a couple of new bands to arrive.
28th
Stat. Bike Intervals: 5 mins
Bench: w/u with 8x60kg, 5x100kg, 5x110kg; 4x120kg, 3 x 130kg, 2 x 140kg, 3 x 3 x 130kg, 2 x 4 x 120kg
DB Row: 12 x 42.5kg DB each arm, 9 x 42.5kg DB each arm
Farmer’s Walk: 8 lengths of track with 70kg (each hand - 140kg total), ~45-60 sec. rests between lengths
Seated Machine Rows: 10 x 65kg, 3 x 10 x 75kg
I alternated bench sets with someone else as the gym was crowded (apparently I motivated him to stay at 110kg for two extra sets - he ended up getting more reps the second time round! Shows how the mind can fail long before the body), so I had around 2 mins rest b/w sets, far less than usual. Despite my concern that my wrist would affect me, I seemed fine. Good session.
29th
Squat: w/u with 3x60kg, 3x110kg, 2x150kg; 3 x 4 x 180kg
Prowler Push: 10 lengths of track with two plates, completed in < 7 mins.
Squats were sound technique-wise, and rest periods weren’t excessive. Nearly completed the Intense Mesocycle of Smolov now, doing well. I wore my knee sleeves for this.
Sled work was quite intense; sprints with less than a minute rest always leave me panting for a few minutes afterwards. Nice finisher. I might do a quick core stability session later to round the day off.
30th
Rugby training was cancelled today because the pitch is waterlogged, apparently. So, for today:-
Long walk, then 30 mins heavy core work, including weighted abs etc.
31st
Squat: w/u with 3x60kg, 3x100kg, 3x140kg; 2 x 5 x 170kg, 3 x 4 x 180kg
Pulldowns: 12 x 65kg, 2 x 12 x 75kg, 10 x 75kg
Stat. Bike: 7 mins of intervals. The HR monitor on the machine was between 160-170 most of the time (although I can’t say I believe they’re very useful for training, just a rough guide I guess).
Squats were intense, as I expected, but went well. I think I misplaced the bar on my back for one set, as I seemed to have more weight on one side than the other, so I’ll have to work harder there in future. Otherwise solid, finished with some easy lat. pulldowns and cycling intervals.
Taper week ahead, so I’m now preparing to test my max. in around 4-5 days (with a light squat session a couple of days before).
1st
Bench: w/u with 10x60kg, 5x100kg; 3 x 130kg, 2 x 140kg, 4, 3, 3, 2, (12 total) x 130kg, 6, 5, x 110kg (longer pause on these)
Conventional Deadlift: 4 x 110kg, 4 x 140kg, 4 x 160kg, 3 x 170kg, 2 x 2 x 180kg, 2 x 1 x 180kg (all beltless)
Stat. Bike: 6 x (40s moderate / 20s sprint) on high resistance, then 4 mins continuous
Seated Machine Row: 5 x 85kg, 5 x 5 x 105kg
All DL sets at 180kg were easy beltless PRs (for doubles or singles), as I’ve never attempted that much without going sumo + belt. Rows were very strong too, so I’m very pleased with this session after such a heavy squat session yesterday. Left wrist and right shoulder were sub-par on bench, some pain / instability there, so I had to do volume work rather than lifting beyond 140kg - this is a shame, because I feel really strong otherwise. I think I’ll have to take some sort of break from heavy benching soon; I’m considering a two week “bodybuilding” / structural / isolation and volume / etc. phase after I’ve tested my squat max., to allow healing and prepare for another round of heavy loading.
2nd
Squat: 3x60kg, 4x110kg; 4 x 150kg, 4, 3, 3, 3, x 160kg, 2 x 4 x 110kg (3 sec. pause)
Hamstring Curls: 10 x 85kg, 2 x 10 x 95kg, 10 x 85kg
Stat. Bike: 8 mins
Easy session today, trying to prepare for a good max. / near-max. single on the weekend. Squats were very deep and controlled, but not especially easy after the deadlifts yesterday. Still a reasonable session.