C/P Week 6
Deadlift 425x2 (like last week, felt heavier than it should have since I know I can get 450x2)
Speed Deads
350 3 sets of 3, 120 seconds rest
90 seconds rest for all remaining sets:
Power Shrugs
305 3x5
Assistance exercises:
SLDL
265 3x5
Barbell Row
150 3x5
Underhand Lat Pulldown
150 3x5
Good Morning
205 3x5
Ab Bench SS with Planks
35 3x10
Since C/P has no set weight percentages for the assistance exercises, I am going to back off next week. In week 4, I pulled 450x2, and in week 5 and 6, 400x2 and 425x2 respectively, both felt pretty heavy.
Next week I am supposed to again pull 450x2 and week 8 is a new PR attempt of 475x2. If I am to be successful, I feel that I need to deload on the assistance exercises weight-wise.
C/P Week 7
Deadlift
450 first rep good, second rep I failed to lock out.
Speed Deadlift
375 3x3
Power Shrugs
330 2x5
SLDL
255 2x5
Bent Row
140 2x5
Underhand Lat Pulldown
140 2x5
Good Morning
200 2x5
This is the first time I missed a rep in this program. There are a couple possibilities. First and foremost, I have been using a “grip it and rip it” approach these last few weeks and I don’t think it works well for me. I do better when I take a little more time to set up and make sure I’m tight. I think my hips started too low as well and I used my quads and lower back instead of my glutes and hamstrings (and my lower back is super sore today). I am going to try to fix this next week. I don’t think I should even attempt 475x2. I will just go for the single.
I have also done more cardio lately, both planned and unplanned, i.e. softball and soccer with friends, which has kept my legs anything but fresh for this workout.
C/P Week 8
CRAPPPP!!!
Warmed up and worked up progressively only to not even get 445 off the floor. I was SUPPOSED to get 475 today. My max is 466, 4 weeks ago I pulled 450x2, last week I couldn’t get a second rep with 450 and now I couldn’t get 445 off the floor.
I can’t bash C/P though, I’m sure the program could have worked and I loved the assistance work. I was trying to have the best of both worlds, I have been cutting (yes I know, dumb move) these last few weeks and trying to get stronger while doing it. So I don’t get totally flamed, I must explain that the reason I was cutting, was so I could bulk later during Smolov and still stay under 198 for a powerlifting contest in late October.
I will be adopting a Westside split for the next 5-6 weeks before running Smolov again.