4/21/2013
Getting my x-fit on
10 Pullups
15 incline pushups
10 toes to bar
200 meter “sprint”
18 min AMRAP
IDK how many rounds i got in…maybe 5 or 6. Felt nice and gassed during the workout. Will incorporate actual sprints into next workout.
4/22/2013
Got a nice little sprint workout in
Sprint 200m
Jog 50m
Repeat X8
That’s all!
4/23/2013
T-Nationers, what’s up.
Got a decent workout in today. Here it is!
Warmup:
Max incline treadmill walk 2.1mph for .25 miles
Bench Press
135x10x2…Wrist still killing me.
CGBP
135x7x2
185x5
Meadows rows
45x7x2 each arm
BO rows with landmine thingy
90x7
135x7
180x7
225x5/BW pushups X14/Suitcase carries 100lbs X10 each side
180x5/" "
180x7/" " X 5
BW Pullupsx 10/150 meter run Repeat 5 times.
Yay. I was pretty gassed from this workout. Good stuff.
4/24/2013
IDK if all these x-fit type workouts will negate my progress in smolov. That’s yet to be seen but I was planning on testing my max today. I did feel some DOMS in my hamstrings from all the sprinting in the past so I decided to hold off on it until tomorrow. Today’s workout looked like this.
5 pullups
10 pushups
15 air squats
10 mins amrap. I got 10 rounds in. Pushups were killer. I want to focus on increasing my bench press from 225 to my old max of 315. These X-fit workouts aren’t helping but it’s not like i have a competition that i’m preparing for so I have time on my side.
Then i went and ran up the hill, which is about 350-400 yards of travel. Sprinted 3 times, then walked in between. The main focus was not stopping at all. I felt more in shape than i was last year. That’s all. If i’m feeling better tomorrow, i’ll test my max front squat, aiming for 315 unbelted.
4/24/2013
i got antsy (and tipsy) and decided to try to max out my front squat. Not a good idea
135x1x2
225x1x2
315xfail
295xfail
275xfail
anderson squat
225x1x3
315xfail
295xfail
275xfail
FML
4/25/2013
Wow, nice to be back to my old lifting regimen.
Front Squat
…Just kidding. lol
Deadlift:
135x5x2
225x5x2
315x3x2
405x3 (w/ belt)
405x2 (w/o belt)
465x1x3 (belt)
Dragon Flags:
BWx10
BWx7
BWx5
Concept Rower:
Drag Factor @ 7
500m intervals. averaged 1:49 @ 20 SPM
2000m total
Landmines:
45xdeath
45xdeath, strip to 35#xdeath
35x7
x-fit finisher
10mins AMRAP of
5 pullups
10 pushups
15 air squats
IDK how many rounds i got in but i was listening to this song while i was doing it. Enjoy all you 80’s/90’s buttrock lovers out there:
4/26/2013
Leg press/pullups
450x10/BWx10 X3
630x10/BWx10
Front squat
135x5x3
Bench press
135x7x2
CGBP
135x7x2
OHP
Bar X 10x2
90 X 10x2
Cable Row/Lat pulldown
70x10/100x7 X3
8.0 mph run for 2 mins.
No real focus, will get down to business next workout.
4/26/2013
P.M. Workout
Sprints
200m, jog 50m Repeat x14
4/27/2013
Figured i should try to max out my front squat and see what Smolov got me. Not very smart since my back still has some DOMS from deads. This is today’s workout.
1/4 mile jog @ 8.4 mph
Front squat
135x5x2
225x3
225x2x2
275x1 (unbelted) Felt unnaturally easy.
295x0 UNbelted
295x0 belted
…fudgeML
I felt bad at the moment cuz i missed but then i told myself that there are many more tries ahead and that I should actually try this when i’m really “FRESH”
OHP/Pullups
135x7/BWx10
155x7/BWx10
155x7/BWx10
C2 Rower DF @7
500m intervals x4
1:50 avg
20 sec rest in between.
I wanna get a run in tonight after i get through with some reading.
4/27/2013
Alright. P.M. Workout
AMRAP in 10 mins
5 pullups
10 pushups
15 bw squats
…yeah, i’m lacking creativity. i admit but i did not look forward to doing this at all anyway so that counts for something. I don’t ascribe to the whole muscle conundrum paradox thing where you try to outwit your muscles anyway. A pullup, a pushup, and a squat are all movements whose groves i don’t mind greasing no matter how much astroglide is in there. Here’s what happened:
14 or 15 rounds!
yeah. I wasn’t gassing at all and i went from movement to movement with little to no rest (1-2 seconds max) I’ll blame it on the sprints from yesterday.
Anyway, i’m feeling fucked from the deadlifts the other day, peace out t-nationers.
4/28/2013
Putting in work today.
Complex for warmup
80 lbs
6 deadlifts
6 B.O. Rows
6 Clean
6 OHP
6 Squat ATG
6 Forward lunges each side
that comprises 1 round for a total of…you guessed it…5 sets!
30 sec rest in between
Deadlift
135x5x3
185x5x2
205x7x2
225x7x4
Incline bench Press (close grip)
135x5x2
185x5
225x2
185x5
Strip set 205x3, 185x5, 135x7
Hammer strength High row/ pushup
90x10 each side
135x7 each side/BWx14
(180x5 each side/BWx14)x3
135x14/BWx14
90x21/BWx14
Max incline treadmill sprints @ 8.4 mph
30 secs on 1 minute off for 4 rounds.
Foam roll then out. Enjoy the rest of the weekend, T Nationers.
got another x-fit session in this evening after doing some work.
4/29/2013
5pullups
10 pushups
15 BW squats
i got what seemed to be about 15-16 rounds in 10 mins
I ate coffee and ice cream before my workout so i’ll attribute my progress to that. Tomorrow, I forsee a sprint session.
I am seeing progress in the mirror. little by little, i will get to where i want to be. Then, i can finally start working towards strength once again.
4/29/2013
Got a nice quick one in
Warmup to 8.4 mph jog on treadmill for 1/4 mile
Front squat
135x5x2
225x5x5
OHP/Pullups
135x7/BWx10
155x4/BWx10
155x5/BWx10
…AAAAnd that’s it. i’ll wait a second before i get my sprints in.
EDIT:
3 hours later
200m sprints 50m jog x14
sprints 1-6 were a nice and easy 75 percent
7-9 were 80 percent
10- i backed off a bit
11-12 were almost 90%
skipped the 50 meter jog and went straight to 13 and 14. it turned into what looked like a really shitty 400m dash. Trust me though, skipping the 50m jog did me in and i was fighting for every step at the end.
-Fin
4/30/2013
A.M. workout for today was oooookkk, i would rate it on a scale of 1-10 (1=sitting on couch, flipping channels; 10=power cleaning a morbidly obese person who is sitting on a couch flipping channels) about a 6. Work capacity is increasing and as long as i keep my carbs down, my energy levels seem higher through my workout. I’m currently at about 30 grams a day.
i’ve been, doing this for the past three days. I usually get carbs in before and after workouts. My pre-workout carbs today came from 1/4 of a burrito (contents unknown), post workout carbs came from a banana and like 3 tortilla chips. Amidointhis right? who cares.
Workout:
Death March
25# each hand, about 40 yard walks for 2 sets. Just wanted to try these out. Reference below.
Complex 50 lbs each hand
Deadlift
Row
Clean
OHP
Squat
Lunge
6 reps of each for 5 sets. 1 min rest in between sets.
Did some isolation exercises to see what happens. Not too happy, i felt like i wasted time, (i feel like i’m wasting time even typing them out)
45# DB curls
7x3
Lat extensions
45# x7x2
Overhead tricep extensions
50#x10x2
Sucky 7s with a 50# straight bar (this is where you do 7 reps of a straight bar curl in the lower range of motion, middle ROM, top ROM and full ROM for a total of 28 reps.
DB Front and lateral raises
10# 10x2
15# 10x2
Front squat
135x5x2
185x5x2
225x5
245x2
255x2
Burpee pullup/planks
10/40 secs for 3 sets, 15 secs rest in between for no apparent reason. Could have done without the rest, but my broham who i was training with was lagging. No matter. I will up the reps for this one the next time i ever do them.
And that’s that.
Reference:
4/30/2013
Alright, this might be the most idiotic thing i’ve done so far but hey, you need to do unusual things to get unusual results (in a good way).
P.M.
Treadmill
1/4 mile warmup @ 8.4 mph
Incline BP
135x7x2
205x5x5
Pullups
45x10 Dead hang dead start
60x10 dead hang dead start
(i did these in couples and triplets, and singles)
DB flys
25x10x3
DB rows
100#x21 each side
Dragon Flags
BWx7x3
Hammer strength ab crunch
115#x5
155#x3x2
Foam roll then the idiotic part came
15 Min amrap of
16 Death March (65#each hand)
5 pullups
10 pushups…
I got 5 or six sets in. My brain shut off after the third one.
This workout was good. Dumb, like that one night stand you had during a layover in Bangkok with a (maybe) chick, but good. Literally speaking, this workout got me so hard i needed to take a cold shower.
Alright goodnight t-nationers.
5/1/2013
Another session for the logbooks.
Deadlifts
135x7
225x7x2
315x5x5
Ab crunch machine
105#x10x4
TRX oblique twists, rows and idk…
i messed around with these TRX things and i’m just like “whatever”
It could make for an interesting circuit, that’s for another time though.
5/1/2013
P.M.
OHP…light weight, don’tremember 95 lbs or something.
10 pullups for 2 sets
DB rows
100#x21
Medicine ball abs on decline ab thing.
21 reps x2
Sprint 100m rest 15 secs repeat x14
10 mins of:
10 Toes to bar
5x toes to 36 inch box (kinda resembles high knees). this changed to a 36 in box jump (5 reps) at around set 3
10 jumping plyo lunges.
i believe i got around 6 or 7 sets in. Toes to bar are horrible.
The workout was explosive movement heavy which is what the 2nd week of smolov looks like. Maybe i’ll go back to it or maybe not. i kinda miss dreading my squat workouts. This workout was nice. Maybe a 7 on the difficulty scale. Let’s see how i feel in the morning.
5/3/2013
Very dehydrated in the morning and skipped my morning workout.
did a P.M. workout instead
Front Squat
135x10
185x7
205x5
225x5
225x5
235x5
235x5
225x5
OHP/Pullups
115x10/60#x5
115x10/60#x5, drop set BW x7
repeat last set 4 times
Foam rolled.
Sprint 100m 15 sec rest, then sprint 100m, repeat x14
14 minutes of:
10 toes to bar
7 box jumps (3 feet)
15 pushups
6 pullups.
This last one wasn’t hard, the sprints weren’t hard either. I will try to sprint 400m or longer, increase sprint distance or decrease rest period.
5/4/2013
I wish I could do more cleans. My wrist is still jacked up every time i catch the weight. damn.
DB cleans
70#x3x4
Deadlift
135x5
225x3
315x1
405x1x7
Split Stance RDL
225x5x2 each leg
275x3x2 each leg
315x1x2 each leg
RDL
315x3x2
BO Rows/Snatch grip deads
(225x5/225x5)x3
Medicine ball abs
1 min x3 or 21 reps
Death marches
50#each hand/20yard sets/7 sets/30 sec rest in between.
Foam roll then out.
5/5/2013
incline treadmill walk
1/4 mile @ 3.6 mph. Not feeling winded
Push press
135x3x3
185x3x2
Felt easy, wrist still is killing me during the rack portion of the lift. I have to have the weight distributed on my hands and my elbows underneath rather than having it racked fully since flexibility is still not there. This translates to a loss of power from the ground to my hands.
Bench Press
135x7x2
225x3x7
135x7
Cable row
180x10
195x10
210x7x5
300x1
285x1
270x1
255x1
240x1
225x2
210x5
Idk what to call these but they worked something out.
Ab crunch machine
170lbsx7
180x7
190x7
205x7
180x7
105x7
90x7
When i flexed in the mirror, i could see all four of my abs. The other two come out when when i raise my hands over my head a la zyzz…Yess Progress has been had for this week. I plan on continuing this cut for 5 more week.
Diet has to be mentioned. I’ve been doing extremely low carb, with a majority of those carbs coming before and after workouts. This has been done for a week. I have one refeed meal (not day) and thats when i can eat cookies and ice cream and all that shit. It tastes damn good after a week of low carb.