[quote]NLS wrote:
1 Hollow Sprint x 350-400 yards ???
Whats that[/quote]
A hollow sprint is where you set up equal intervals and sprint/jog them. So for me, the intervals were somewhere between 30-40 yards (between lamp posts) on a steep incline where I sprinted from one to the other, then jogged from one to another, and repeated until I completed the hill.
I was laughing about how you pinned yourself in the chin on the 5th rep, then yesterday I did the same thing. Good times, good times.
[quote]laujik wrote:
I was laughing about how you pinned yourself in the chin on the 5th rep, then yesterday I did the same thing. Good times, good times.[/quote]
Haha, after I did it, I just laughed. A year ago, I would have gotten rip shitting mad, but I realize that its okay and not worth ruining a workout.
10.22.09
Floor Press (5/3/1, Cycle 2, Week 2)
Bar x 8
Bar x 5
95 x 5
135 x 5
175 x 3
195 x 1
210 x 3
235 x 3
265 x 7 ** (PR)
Banded Push-Ups (Pink + Purple)
30 total reps
Giant Set
A1) Bottoms-Up Barbell Triceps Extensions (1â??â?? from head)
105 x 5, 125 x 5, 135 x 5
A2) Dumbbell Clean & Press
70 x 3 LR, 80 x 3 LR, 85 x 3 LR
A3) Dumbbell Curls (2 at a time)
45 x 10, 52.5 x 6, 55 x 10
Banded Wrist Roller
70 x 2 (front and back)
80 x 2 (front and back)
Really good upper body day. The 265 x 7 on the floor press is sort of a PR. My previous best was 275 x 5. The giant set was really good as well. 265 x 7 puts me somewhere around a 325-340 lb max which is around what I was able to do this summer before my shoulder injury. With my shoulder injury, it is acting up again and I might just take a full month off of all upper body pushing and some pulling exercises.
10.23.09
Back Squat
95 x 5
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
435 x 1
455 x 1 * (PR)
Zercher Bottoms Up From Pin 2 + Doubled Pink Bands
135 x 3
185 x 3
225 x 3
275 x 3, 3, 3
Dumbbell Lunges
80 x 2 gym lengths
HIIT Bike Sprints
5:00 Minutes (45 sec/15 sec sprint)
Wanted to get a heavy single to get an estimate of my back squat max. 455 x 1 was a PR, but I believe that 475 wasnâ??t impossible today, I did not have anyone to spot. I would put myself somewhere in the range of 465 x 1 on the back squat which is great for me. I want to get to 500 soon and think that is possible.
E-bomb congrats on the 455, loll shiiiiit! What supps you currently taking ? I read you take curcium 500 is that actually helping your joints or is it more of a preventive measure? How do you warm up before squatting and other lifts? Keep it up mannn!
[quote]LilDaDDyDreW wrote:
E-bomb congrats on the 455, loll shiiiiit! What supps you currently taking ? I read you take curcium 500 is that actually helping your joints or is it more of a preventive measure? How do you warm up before squatting and other lifts? Keep it up mannn![/quote]
Thanks man! It’s the first time I’ve back squatted in about two months, I’m hoping for 500 soon. I do take Curcumin 500 and I feel its effects as a “pain killer,” but I’m also hoping that it has added health benefits. Currently my staple supplement for workout is Surge Workout Fuel. I take two scoops about 15-30 min before the workout (sometimes with a Spike Shooter mixed in), then I mix one scoop with 25 grams of Pepto-Pro and sip it during the workout. I also take 1200 mg of Alpha-GPC about an hour before. I feel that this is a great workout routine for me.
I have tried CT’s protocol, but I have had some GI issues with the Surge Recovery (have become hypoglycemic a few times). I feel that this workout supplementation helps me push harder and fuels my body with the necessary nutrients. I can’t wait for Anaconda to drink during.
With the Alpha-GPC, as a side note, I tried taking 600 mg about 30 min before bedtime (saw CT takes it as a sleep aid) and it was amazing. I woke up refreshed and slept extremely deeply.
Sadly, my warmup is very poor, and I need to start doing the one that I used to. I used to go through about 15 min of mobility pre-workout, but I realize that it was too much. I should add some warmup to my workouts however.
10.24.09
Circuit:
Burpee x 10
Straight-Legged Sit-Up (80 lb) x 10
Bench Braced Hops x 10 LR
Swiss Ball Step-Offs x 15 LR
X 3 continuous
Barbell Blast Curls/Barbell Curls
65 x 3/105 x 3
70 x 3/115 x 3
75 x 3/125 x 3
75 x 3/135 x 3
Incline Bench Reverse Hammer Curls
30 x 10
40 x 10
45 x 5
50 x 5, 5
Circuit
Tuck Jumps x 10
Straight-Legged Sit-Ups (80 lb) x 10
Braced Bench-Hops x 10 LR
Jackknife x 30, Swiss-Ball Step-Offs x 15 LR
X 2
Just some beach muscles today. Helped my friend perform a lower body workout where he did box squats for a max 3, depth jump + tuck jump/single legged barbell split squats x 4 sets, and a circuit at the end. It was a great workout for me. Shoulder is killing me. I will not be doing much upper body for a little while.
10.26.09
Smolov Jr. Squat Routine:
Ramp Sets: 135 x 5, 185 x 5, 225 x 5, 275 x 3
Work Sets: 315 x 6, 6, 6, 6, 6, 6
Modified Coan/Phillipi Deadlift Peaking
135 x 5, 225 x 2, 275 x 2, 315 x 1, 365 x 1, 405 x 1, 465 (75 % of estimated 10 week max of 620).
My shoulder problems are not good and I decided to essentially halt all upper body pushing and most other upper body work for 4-6 weeks. I started Smolov Jr. because I believe that it is tailored to my current level. I have not back squatted in over 2 months, and jumping right into the full Smolov might be suicide. Anyways, I believe that my gains on the Jr. program will be good since I have never ever focused solely on the Squat. 315 x 6 went up incredibly easily. I was cranking out sets of 6 without any pauses and feel that I could have done 20. I modified the Coan/Phillipi deadlift program just so that I would be pulling once a week with a relatively good amount of weight. Iâ??m sad that I could not continue with 5/3/1, but I will certainly pick it up again when I am able to press pain-free. Maybe Iâ??ll even be able to bench press in it if Iâ??m lucky.
Dude that’s tragic i wanted to see you keep up with 5/3/1… How did the shoulder injury come about has it been something nagging? What have you been doing to try and fix it?
[quote]LilDaDDyDreW wrote:
Dude that’s tragic i wanted to see you keep up with 5/3/1… How did the shoulder injury come about has it been something nagging? What have you been doing to try and fix it?[/quote]
Its been a nagging injury that I got an xray on over the summer and it just turned out to be just inflamed joints. I didn’t give it a rest then, and it has just gotten a little worse. I can tell that it is still inflamed, and decided that it’s worth it to take a break instead of pushing through it. I’m young, and a break won’t hurt me in the long run, it might even help. It’s tough not doing really any upper body however, but I do love my squatting and deadlifting, so there will be plenty of that in the next month +. I will certainly start 5/3/1 over when I am ready to go, but my guess is that it will not be for a little while.
10.27.09
Chins
BW x 5, 5
40 x 3
50 x 3
60 x 2
75 x 2
90 x 5 (clusters)
100 x 3 (clusters)
Barbell Bentover Rows (2 Hand Overhand Grip)
135 x 10
185 x 10
225 x 10
275 x 10 (with straps)
315 x 10 (with straps)
335 x 5 (with straps)
Incline Reverse Dumbbell Curls: 45 x 8, 50 x 8
E-Z Bar Jettison Curls (Monster Mini + Mini Band) 65 x 5, 5, 5
X 2
Monster-Mini Bands Pushdown
15, 15, 15, 15
Just some miscelanious upper body work. I am trying to work around my shoulder and am not doing any pressing movements. The bentover rows felt awesome. 335 x 5 was pretty easy, prob could have gotten 10, but my lower back was feeling them, and I have to keep myself somewhat good for squats tomorrow AM.
10.28.09
Smolov (75 %, Week 1)
Warmup (activation exercises, dynamic movements + squat warmup)
340 (75 % of 450 max): 7, 7, 7, 7, 7
Preacher Reverse Curls
45 x 10
55 x 10
3 10â??s Plate Pinch (Both hands)
40 seconds
The 340 x 7 on the squat was extremely easy. I never truly struggled on any of the reps. For every single set I would bang out 5 reps off the bat, rest for about 2-4 seconds, then bang out 2 more quick ones. The first set was actually the slowest because I had not yet acclimated myself to the reps or weight. After the first set, every subsequent one felt like 225.
Oh, and I switched to doing the full Smolov, not the Jr. because I donâ??t want to be a vag.
Pumped for back 2 back squatting Friday and Saturday.
10.29.09
Barbell Blast Iso/Barbell Curl
65 x 3/95 x 3
85 x 3/115 x 3
85 x 3/135 x 3
85 x 3/135 x 3
Circuit
Preacher Hammer Curls: 40 x 5 LR, 40 x 5 LR
Band Wrist Roller: 70 x 2, 70 x 2
Alternating Hammer Curls: 50 x 10, 60 x 12
Circuit:
Cross Body Curls (stricter form): 75 x 5 LR, 80 x 5 LR
Dumbbell Reverse Curls: 30 x 10, 32.5 x 20
Black Band Pushdown
100 total reps
Just some upper body work. The shoulder is feeling a lot better lately, but I am giving it a full 2-3 weeks off from any pushing and most pulling exercises.
Damn e-bomb I know how you feel with that shoulder…mine is inflamed right now I haven’t done ANY pressing in a week. And am just doing some rehab with it, taking ibuprofen.
Are you running Full smolov AND the modified deadlift peaking cycle?
I can see you getting some pretty crazy gains on the base cycle in Smolov…I did it a couple years ago it was awesome.
Aside from that - how do you set-up your modified deadlift peaking. 620 at the end of week 10 would be badass.
[quote]rasturai wrote:
Damn e-bomb I know how you feel with that shoulder…mine is inflamed right now I haven’t done ANY pressing in a week. And am just doing some rehab with it, taking ibuprofen.
Are you running Full smolov AND the modified deadlift peaking cycle?
I can see you getting some pretty crazy gains on the base cycle in Smolov…I did it a couple years ago it was awesome.
Aside from that - how do you set-up your modified deadlift peaking. 620 at the end of week 10 would be badass.
[/quote]
For the inflamed shoulder, I actually purchased 2 bottles of Flameout about a week or so ago and my shoulder is actually feeling a ton better. I cannot say definitively if it is because of the rest or the Flameout, my guess is its rest, but Flameout certainly can’t hurt.
I am running the full smolov and a VERY modified deadlift peaking cycle. I do my heavy pull on Monday and will do my speed pulls on Friday (tomorrow). I will see how I feel after the first week, but feel right now I feel great and I am not super sore. I really want to get above 605 on the Deadlift, but I also recognize that my squat needs a lot of work which is why I put it priority number 1 for now. Hoping for a 500 + squat when this is all said and done.
I think you’ll get it for sure (the squat) especially since you put it at no.1 priority and your squat numbers are already good (455)…for you to get to 500 after smolov. I don’t see how it CAN’T happen.
Yeah my shoulder after a week of not pressing…using Flameout and ibuprofen feels much better…but still don’t want to go full blown heavy/lots of volume pressing. Plus I’m joining a new boxing gym on Thursday so shoulder’s gotta be good to go!
So ebomb - I’m assuming you do absolutely NO assistance for deadlifts then.
You just stick to the same protocol for the deadlifts + speed pulls? (maybe even a bit lighter on speed pulls then recommend in the program? - i’ve tried it before…sometmies I felt on my end sets I had no speed at all really and kinda felt counterproductive to what I was supposed to be doing.
Anyways man power be to you on smolov, it’ll kick your ass in a good way. I did it running on 4…maybe 5 hours a sleep a night and shitty nutrition back in highschool and still gained 40-50lbs on it after the base mesocycle. I hit 430 (with some room to spare…had another 10lbs in me for sure) at a BW of 183 at 16 years old.
Last question e-bomb - what kinda belt do you use…I haven’t TOUCHED a belt since highschool, I have one at home from elitefts…but its shit and made for a SHW. I was thinking of getting a Titan one…any recommendations?
How often do you use it as well?
Smolov (80 %, Week 1)
Warmup
360 lb x 5, 5, 5, 5, 5, 5, 5
Barbell Shrugs
135 x 10
225 x 10
315 x 20
Todayâ??s squatting was really awesome. As usual, I really didnâ??t find my â??sweet spotâ?? squatting until about the 4th set where I was able to bang out 4 reps without break, then get 1. On the final set of 5, my speed was that of 315 and I banged out 5 reps faster than any prior set. Tomorrows 85 % for a 10x3, that will be great (but really Iâ??m excited, no sarcasm lol.)
Sometimes I think Iâ??m a little crazy, then I just remember that everyone else here is too and it makes me feel better hah.
[quote]rasturai wrote:
I think you’ll get it for sure (the squat) especially since you put it at no.1 priority and your squat numbers are already good (455)…for you to get to 500 after smolov. I don’t see how it CAN’T happen.
Yeah my shoulder after a week of not pressing…using Flameout and ibuprofen feels much better…but still don’t want to go full blown heavy/lots of volume pressing. Plus I’m joining a new boxing gym on Thursday so shoulder’s gotta be good to go!
So ebomb - I’m assuming you do absolutely NO assistance for deadlifts then.
You just stick to the same protocol for the deadlifts + speed pulls? (maybe even a bit lighter on speed pulls then recommend in the program? - i’ve tried it before…sometmies I felt on my end sets I had no speed at all really and kinda felt counterproductive to what I was supposed to be doing.
Anyways man power be to you on smolov, it’ll kick your ass in a good way. I did it running on 4…maybe 5 hours a sleep a night and shitty nutrition back in highschool and still gained 40-50lbs on it after the base mesocycle. I hit 430 (with some room to spare…had another 10lbs in me for sure) at a BW of 183 at 16 years old.
Last question e-bomb - what kinda belt do you use…I haven’t TOUCHED a belt since highschool, I have one at home from elitefts…but its shit and made for a SHW. I was thinking of getting a Titan one…any recommendations?
How often do you use it as well?[/quote]
Ya, good idea with keeping the pressing volume to a minimum. I have taken it entirely out of my training for at least 2 weeks, more likely 3.
I actually have changed up my deadlifting protocol. I am only going to follow the peaking percentages which I will do on Monday and nothing else. So basically, once a week, I will be pulling 75-90 % for 2 reps. That should keep me in the groove enough to be able to come back after the Smolov and take what I’ve gained on my squat and apply it to my Deadlift.
I do use a belt, and actually just ordered a new one. The one I use currently is from BFS, and it isn’t great, but does the trick. I have had it since my Junior year in high school. I just ordered one from Inzer, the Economy Power Belt. It was $40 and seemed like a good belt. The Econo Power Belt is more of a powerlifting belt than the BFS one I currently use so I’ll report back my feelings on it when I get it. I think that any belt will do fine, I just wanted to get a new one since I’ve had my current one for 4 + years and am getting more into powerlifting now.
Thanks for the support on the Smolov bro.
Smolov (Week 1, 85 %)
Warmup
385 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (10 sets)
Done Between Sets
E-Z Bar Curls (with Fat Gripz)
75 x 10
95 x 10
Dumbbell Bilateral Curls (With Fat Gripz)
40 x 10 LR
45 x 5 LR
Barbell Curls (with Fat Gripz)
95 x 10
95 x 10
95 x 10
Triceps Pushdowns (With Fat Gripz)
10 x 10
11 x 10
13 x 10
15 x 8
Todays 10 x 3 on the squat was awesome. The first few sets felt amazing and it felt that I could have gotten 10 reps or so. The last few were tough, but my finals set was probably my 3rd best. I used my Fat Gripz on all my curling and my triceps pushdowns today and they were amazing. They are the one of the best investments I have ever made. My forearms were pumped like never before and my bicep and triceps pump were unreal. I will be using them on all curling and triceps exercises from now on.