I had to improvise cuz it was too late to go to the gym.
Went to the park, the park had a rock climbing wall about 15 feet high. me and a friend climbed up and down that thing 21 times…that took about 25 minutes or less
(Yeah, this is more of a conditioning workout in the x-fit vain.)
Then
7 pullups, 10 pushups, 7 leg raises for 7 minutes. i think i got about 10 rounds in
So i went into the gym thinking that today was going to be easy. Then i did the math on my next smolov day and nope, didn’t sound too easy to me. I basically walked in thinking that “this is going to be some kind of hell” then i smiled and walked through the door.
As i went in I did my warmup
1/4 mile jog on treadmil 7.7mph
not too hard could still hold a nice conversation afterwards.
Then I saw that the squat racks were both taken. “well WTF” I thought “i guess i have to do my workout backwards now” so i did.
Roman chair leg raises
BWx14x3
…Squat racks still taken
Pullups
BWx14x3
…Still effin taken
Seated OHP
45# x7x2
Front squat
135x3…This set sucked, it felt heavy as hell for 135…
135x3…This set sucked as well.
205x7x5…These sucked. i used a belt for the second to last set.
j/k, it kinda sucked. I just wish that my wrist would stop being strained so i could hold the bar conventionally instead of this criss-cross bullshit. fuck. I’ll take a day off and head into week 4 of smolov. I am contemplating adding upper body conditioning work consisting of pull ups and push ups.
today is my “rest day” between smolov squat days. Idk if this is smart to do but i decided to workout as well. I will see how i feel tomorrow as i am anticipating tomorrow’s workout to be the toughest workout of the smolov series so far. Anyway, i think this might be the perfect opportunity to fit in an x-fit type workout that wasn’t leg heavy.
4/8/2013
7 burpees
7 pullups
5 toes to bar
for 15 minutes
i believe i got seven or 8 sets completed. It was tough. but not painful and soul crushing like Smolov.
I’m feeling fresh. my legs aren’t fatigued nor do i have any DOMS anywhere. I did feel a little more gassed than usual while warming up earlier today while jogging 600m but that may be due to the amount of food i ate last night.
Went to the gym. I thought this session was going to be difficult. It was.
Treadmill
walk/jog/run a third of a mile
Front Squat
135x3x2
185x1
225x7x5
Second set of 225, i dropped the weight on the last rep of the second set. Blame it on my core. I put a belt on which resulted in no other missed sets. But since i robbed my core of all the strain, I needed to make up for it.
Pullups
BWx10x2
BWx1x10(i did these sets from more than a dead hang i.e.: i started with my feet on the ground, reached for the bar and pulled from there.
This whole backwards sets and reps thing is making me confused. I’m sure in my last posts that I mixed them around here and there. Who cares, this shit is still hard.
Forgot to mention that I used a belt for sets 4-7
Due to this, i had to hit the core some how so I did front squat walkouts.
Held for about 28 quick breaths.
240lbsx3
310lbsx2
400lbsx2
450lbsx2
Had a full nights sleep, finally. Did not feel the difference.
Warmup on Treadmill
1/4 mile jog/run
Front Squat
135x3
185x2x2
255x3x10
Yeah, these felt nice and sucky. Sets 1-3 were beltless, sets 4-10 were belted. I am not looking forward to the final week of the this cycle.
Foam rolled then out.
On another note, no DOMS in my legs. I take cold showers afterwards and eat a ton of eggs before going to bed. I don’t stretch but, as mentioned before, I foam roll. I do feel DOMS in my back and chest after doing a x-fit style workout but that may just be due to me not working out my back and chest. Therefore, I conclude that my lack of DOMS is due to the training and not my lifestyle. Go figure.
Whoops, forgot to put the other workout i did about 20 mins after my squat workout
As many rounds as I could for 17 minutes (35#DB each hand for the complex portion of the workout)
Car push 100 yards
7-10 Straight legged DL
10 B.O. Rows
7 clean and press
5 overhead squat/DB squats (if i felt like pussing out)
IDK how many rounds i got in, As usual, I forgot. Most likely due to lack of food. That’s also why i forgot to put this workout in the log too. hehe. Alright t-nationer’s, sleep tight.
Alright, final week of Smolov base cycle. I think I will just run this final week and then go back into my cutting regimen, I feel that the rest of my body isn’t getting enough attention. I do plan to keep the gains that Smolov Jr. will give me. Based on this workout, i want to make my new max something that isn’t my max anymore. I may keep running the final week of Smolov but space out the workouts using the same weight until I can do that weight unbelted.
4/16/2013
Warmup
C2 Rower, drag factor @ 7.
Rowed for 3 mins just to get a little heavy panting and sweating in, oh yeah.
Front squat
135x3x2
185x2x2
225x9 (this set sucked, i did it without a belt, on the 8th and 9th rep, i didn’t go ATG but to parallel, acceptable to some but not to me)
225x9 (This set was belted, i had droppced the bar on the 9th rep, I put the weight back on the rack, took my belt off and hit the final rep)
225x9 (this set was belted, and i racked the weight on the 9th rep, so as to avoid what happened on the last set. I racked for about 10 secs, got under the bar and completed the set)
225x9 (This set was AWESOME, i actually went through the entire thing. The factor that changed was my grip. I had my conventional grip going instead of that criss cross b.s. which i find decreases core stability and strength. Still, my wrist is fudged UP.)
Pull-ups/Pushups (10-15 sec rest between exercises)
BWx10/BWx14
Foam rolled then i said my goodbyes to the crummiest day (i believe) of the base cycle of Smolov.
Had a quickie in the gym today. It was with a beezy named front squats.
4/18/2013
Warm-up
Row for 3 mins at 2:00/500m pace
Front squat
135x3x2
205x2x2
240x7(No belt, almost lost it on this one)
240x7(Belt, didn’t loose it but almost)
240x7(Belt, same same same)
240x7(Belt, Felt like crap)
240x7(Belt, lost it on last rep, re-racked weight, did last rep unbelted)
Front squat
135x2x3
205x1x3
255x5x7 (unbelted 1st and 2nd sets, sets 3-7 were belted.)
Finally am able to use conventional grip without a ton of pain in my wrist. I also think i miscalculated the weight i needed to use today and was over by 5 pounds. If i had to say one remarkable think about this set of front squats, it’s that several girls lifting and grunting within your proximity is definitely a good motivator for some reason. I think this is why most people do x-fit, cuz of grunting t&a (both sexes implied)
Pullup/Pushup (20 sec rest between sets)
(BWx10/BWx14)x3
Roman chair straight leg raises
BWx10x3
Couldn’t foam roll but stretched in the (cold) shower. Interested in seeing if DOMS will kick in this time.
Alright. got another workout in the afternoon. looked like this
warmup: 25 meter jog
20pullups
100meter farmers carries with 55 lbs each hand
50 pushups
100 meter farmers carries " "
50 leg raises
100 meter farmers carries
50 burpees
100 meter farmers carries.
SO, DOMS has set in. I didn’t foam roll yesterday and this is what happens. It’s not excruciating but I still feel sore(er). When i foam roll, no soreness. on to the workout.
Warm-up:
Walk on treadmill, then run for about 2 minutes at 7.7 mph. (feeling gassed out after)
Front Squat:
Bar X3x3
135 x2x2
205 x1
205 x2
205 x1x2
265 x3 (set went up fine without a belt)
265 x3 (feeling a bit more unstable in the core region)
265 x2 (felt like i was going to drop it on the third reps so i racked the weight, took 30 secs of and hit the last rep)
265 x3x7 (Belted. Felt sloppy, weight was going on to toes on some reps. Final set was meh)
Roman Chair Leg raises
BW x10x5
Foam rolled
Since this is the conclusion of mini-Smolov, I feel accomplished. Checked my BF% with those handheld things and it came up to 20% twice. This will push me into my next phase of training, a very focused cutting phase, where i will get to about 10-12% BF. First though, i need to check my new max on Front squat. I’ll go for 315 w/o a belt and see what happens. I will take the next 4 days off from legs and give them time to rest and recuperate, and will focus on my upper body lifts in the meantime.