[quote]Berserkergang wrote:
Beautiful raw squat! To see someone handling that kind of load with such a good form is a rare sight. Great achievement!
[/quote]
Thanks. I have done a few IPF meets, but these days all I care about is RAW lifting. I lift less kilos, but it does not matter. What I lift is truly what I can lift, and not what I can lift with equipment.
“Patience and time is the two greatest warriors”, quote Leo Tolstoy
– stallion
First full-body workout that I have ever done as not as fun and easy as it would seem. The Zerchers made me breathless, then the benching made me want to puke. I kept the weights fairly low, since I am still a little loopy from the smolov jr.
Standing Crunch 80 3x15
Cable Rotation 30 3x15
Zercher Squat 185 3x10
Bench Press 275 3x5
Seated Row 150 3x6
DB Press 60 3x8
Tate Press 30 3x8
Standing Calf Raises 3Plates
I really can’t wait to start doing back squats again.
Haha yeah man, smolov may be tough but it simplifies things for me; squat, eat squat, eat, repeat.
Wow, it is funny how not bench work hurts. I had to cut the bottom squats short due to my core not wanting to cooperate. I think I am going to move the core work to the end of the workouts just to survive the squats. 13 days till Smolov starts!
Pull-Thrus 100 3x15
Standing Cable twists 40 3x10
Floor Press 250 3x5
Lat Pulldown 150 3x8
Lateral Raise 30 3x8
Bottom Squats 225 1x8, 2x4
E-Z Bar 75 3x8
Seated Calf Raises 6 plates
I really miss back squatting, but I need to take a break so that I can be fresh for the hell in front of me. I am thinking about my next 1RM test, but I have to get thru the next 8 days injury free before I even start the intro mesocycle.
It’s almost like crack, but I ain’t going down on nobody for a fix. The single arm db presses beat the crap out of my abs.
Bent-Over Rows 205 3x5
SA DB Press 70 3x8
Hack Squats 185 3x5
Incline Press 205 3x5
Pushdowns 70 3x10
Standing Calf Raises 3 plates 3 x 20
Standing Crunch 100 4x25
Cable Torso Rotation 40 3x15
I didn/t feel 100% and after the Bulgarian Squats, I felt nauseaous. I stopped the chins and switched to the two-point row to hit my core. I’m feeling pretty good, but the only thing that lurks in my mind is “week 1 day 1 4x9 w/125kg”.
Military Press 135 3x5
Bulgarian Squats 25lb dbs 3x10
DB Press 65lbs 3x8
Chin Ups bw x 6
Two-Point Row 40 3x10
Well, it’s time to reign in the core exercises a little. The zerchers, sa db presses, and weighted crunches really hit the spot. Only 3 more workouts before I get to start the Introductory phase.
Zercher Squat 185 3x10
Bench Press 275 3x5
StandingCable Row 150 3x10
DB Press 60 3x8
Tate Press 30 3x8
Standing Crunches 100 3x15
I am getting more and more ready to start the Intro cycle. Since I will be squatting 3 days in a row, I will be doing RE work on Saturday. Friday’s workout will be at a lighter weight as well. I am trying to decide what exercises to keep around during the Intro, so that I keep my bench moving back to at least 145kg as soon and painlessly as possible. My mind is filled with 4x9. I am getting mentally pumped, even though it is still 2 weeks before I start the base. WAR SQUATS!!!
Floor Press 275 3x5
Lat Pulldown 140 3x8
Lateral Raise 33 3x8
Box Squats 225 3x8
E-Z Bar 75 3x8
Well done undesired08. I’d like to see more videos from you, perhaps some work sets to see more about the technique.
Thanks, I will get some up next week. I know some of the flaws I have, but the tighter I can get my form under this weight, the faster and healthier I can move to the 5’s and 6’s ;-).
Put in a little effort tonight, since I will be resting for the weekend. I don’t want to push myself too hard, because I will have squat days on Monday, Tuesday, and Wednesday. I have to keep focused on day 1 only, so that I don’t get distracted and miss a rep or two. Here’s the work I did tonight:
Cable Rows 150 3x10
SA DB Press 50 3x8
Back Squats 135x10; 225x6; 275x6; 315x6
Incline Press 225 3x5
Alt DB Curls 50 3x6
Tonight, since we have a house full of children, I will work on my routine around Smolov. Bench will be a huge part of my workout after I finish squatting and my be all I will have the energy to perform.
Introductory Microcycle, Day1. Ok, tonight was not a good night. I did not get enough calories in me over the past two days and paid dearly. If you look at some of the videos, you will see me with the shakes on a few sets and on set 4, I went down. Just like in Airborne Divisions if you have an accident, you jump again as soon as possible. We re-racked the weight and I was back in for a decent 4th set afterwards. Weights and reps were as below:
Set1-3 3x8 w/118kg
Set4 5x w/127kg
Set5 2x2 w/136kg
Set6 1x w/145kg
Set1
Set2
Set3
Set4
Set5
Set6
Set7
Day2 Intro Microcycle complete. The first 3 sets were smooth and comfortable. Sets 5 thru 7 were really painful in the wrist and bicep area, due to the fall yesterday. I have a tweak in my right knee that I believe came from the fall as well. Since it doesn’t cause me any discomfort while squatting (only walking), I believe I am more than fine to move forward. I almost forgot, you will notice in the video that I performed 9 reps on sets 2 and 3 instead of 8. Basically, since I am from Arkansas, counting past 5 is difficult. Seriously, I lost count about half-way thru so I did one extra to make sure I hit my numbers.
Set1-3 3x8 w/118kg
Set4 5x w/127kg
Set5-6 2x2 w/136kg
Set7 1x w/145kg