5-22-09
DB military:
20x8
40x8
70x3x5
Took me about 10 seconds to get the last rep up, really f*ing hard
Pullups: (assisted green band)
3x8
DB incline bench:
70x3x6
Easy sets, didnt want to go to heavy on these.
5-23-09 Jr Smolov (squat): Wk 1 Day 1
135x2x6
205x3
240x6x6
Basing the maxes off 345. Im going below parallel on these squats, and the 365 I did was just about parallel.
[quote]BlackLabel wrote:
Took me about 10 seconds to get the last rep up, really f*ing hard
[/quote]
It’s all about willpower with those reps… so easy to just give up. But you don’t, and make the rep. Great feeling.
[quote]BlackLabel wrote:
5-23-09 Jr Smolov (squat): Wk 1 Day 1
135x2x6
205x3
240x6x6
Basing the maxes off 345. Im going below parallel on these squats, and the 365 I did was just about parallel.[/quote]
Ah, good luck with this! Take care of that back.
[quote]goochadamg wrote:
BlackLabel wrote:
5-23-09 Jr Smolov (squat): Wk 1 Day 1
135x2x6
205x3
240x6x6
Basing the maxes off 345. Im going below parallel on these squats, and the 365 I did was just about parallel.
Ah, good luck with this! Take care of that back.[/quote]
Thanks alot man, its gonna be a tuff few weeks.
Yes, smolov is not easy. Eat a lot and go crazy. I wanna see 400+lb squat in a month or so.
[quote]jonatan-shg wrote:
Yes, smolov is not easy. Eat a lot and go crazy. I wanna see 400+lb squat in a month or so.[/quote]
I have my first meet in late September, and I want a 405 squat. If I can get through atleast the base mesocycle of smolov, I should be up in the 385 area, with another month or so to train so I think that 400 squat is definitley possible.
btw, good luck on breaking that world record.
I went from 374 to 407 in one month on the sheiko beg. 2. You shoúld be able to squat 400 easily i september, if you train hard. Of course it’s possible.
And thank you.
nice progress man, you’re only 16, awesome, keep it up
5-25-09 Smolov jr. Wk 1 Day 2
Squat: (set X reps)
135x
185x5
225x1
260x7x5
CG bench:
135x8
185x4
205x4
Ice bath x 20 mins
More CG bench:
205x5
Medium grip bench
205x9 +1 assisted rep
215x7 +1 assisted rep
DB rows:
40x10
60x8
80x2x10
Squats were tuff today.
Benched in my gym class today. Did 265, and BARELY missed 275. ill try it again in the next few weeks…
Nice bench. 
I’ve done 164. What’s your BW?
[quote]jonatan-shg wrote:
Nice bench.
I’ve done 164. What’s your BW?[/quote]
Im hovering around 210-220.
The thing is, I was stuck on 250 for almost 2 years, and this year I finally started to go up a little.
[quote]BlackLabel wrote:
jonatan-shg wrote:
Nice bench.
I’ve done 164. What’s your BW?
Im hovering around 210-220.
The thing is, I was stuck on 250 for almost 2 years, and this year I finally started to go up a little.[/quote]
I mean 264 of course…
Ah, okay, I’m still sub 200.
Nicely done anyways.
You do bench with pause, right? Way too often you see dudes bouncing to get more plates on the bar.
[quote]jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
Nice bench.
I’ve done 164. What’s your BW?
Im hovering around 210-220.
The thing is, I was stuck on 250 for almost 2 years, and this year I finally started to go up a little.
I mean 264 of course…
Ah, okay, I’m still sub 200.
Nicely done anyways.
You do bench with pause, right? Way too often you see dudes bouncing to get more plates on the bar.[/quote]
Nope. im doin touch and go. But I dont bounce, not even close. The most ive done w/ a pause is 260.
5-27-09 Smolov jr, Wk 1 Day 3
135x5
135x5
185x4
275x8x4
Im really excited, yet scared for tommorow.
[quote]BlackLabel wrote:
jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
Nice bench.
I’ve done 164. What’s your BW?
Im hovering around 210-220.
The thing is, I was stuck on 250 for almost 2 years, and this year I finally started to go up a little.
I mean 264 of course…
Ah, okay, I’m still sub 200.
Nicely done anyways.
You do bench with pause, right? Way too often you see dudes bouncing to get more plates on the bar.
Nope. im doin touch and go. But I dont bounce, not even close. The most ive done w/ a pause is 260.[/quote]
Ah, well, if you’re not a powerlifter, then i guess there’s no reason for the pause, as long as you don’t bounce, and you do, so fine.
It’s maybe already been answered, but what is your goal?
[quote]jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
Nice bench.
I’ve done 164. What’s your BW?
Im hovering around 210-220.
The thing is, I was stuck on 250 for almost 2 years, and this year I finally started to go up a little.
I mean 264 of course…
Ah, okay, I’m still sub 200.
Nicely done anyways.
You do bench with pause, right? Way too often you see dudes bouncing to get more plates on the bar.
Nope. im doin touch and go. But I dont bounce, not even close. The most ive done w/ a pause is 260.
Ah, well, if you’re not a powerlifter, then i guess there’s no reason for the pause, as long as you don’t bounce, and you do, so fine.
It’s maybe already been answered, but what is your goal?
[/quote]
Im training for powerlifting.
5-28-09 Smolov jr, Wk 1 Day 4
135x5
135x5
185x3
245x2
295x10x3
Not as hard as I thought it was gonna be. Im feeling a lot stronger, mentally and physically after this first week. Ill only be upping the weights by 10 lbs. next week, I dont think I could handle 20.
Very nice work Mr. Label!