Stats:
Lifting for one year
5’6-5’7, 160lb (as of July 2013)
Current bests:
Squat (high bar) 290
Bench 185
Deadlift 365
Goals for 2013:
Squat 365
Bench 235
Deadlift 425
Get up around 170-175 lb w/o exceeding 15% BF
7/15/13
I’ve been running full Smolov this summer. Right now I’m on week 2 of the intensive phase. I’m also running high frequency 5/3/1 for bench, doing some conservative deadlifting on Fridays, and a solid amount of assistance work.
Squat 3x4(175, 205, 235), 3(265), 2x4(265)
Bench 2x3(125, 145), 4(165) (missed 5th rep)
Pull ups (neutral grip) 2x10, 8 (bw 25)
HS low row 3x10(160)
UH LPD 2x10(150)
DB curls 3x6(35s)
DB tricep press (neutral grip) 3x8(45s)
Preachers 10, 8, 6 (65)
Band OH extensions 3x20
This log sounds like a death metal album.
[quote]Steel Nation wrote:
This log sounds like a death metal album.[/quote]
My life is a death metal album
7/17/13
Squat 3x3(135, 185, 225), 4(245), 3x3(265), 3x1(275)
This was the toughest session I’ve ever had. The three singles with 275 were especially hard. I stalled out halfway up for literally 5 seconds on the last one.
Bench 2x3(135, 155), 2(170) (supposed to get 3)
DB MP 10, 8, 6(45s)
RDF 3x12(20s)
Latls 10(20s), 15(15s), 20(10s)
DB curls 3x10(30s)
Incline DB bench 10, 8 (50s)
Preachers 12, 10, 8 (60)
DB tricep press 10, 8 (40s)
Band OH extension 3x20
7/19/13
Squat 3x3(135, 185, 225), 4(245), 4x5(265)
Deadlift 3(135), 3(185), 3(225), 1(275), 1(315)
Chin ups 2x10, 1x6(bw 25)
Unilateral row machine 3x12(130)
UH LPD 2x12(130)
Jumped on a box that was probably about 40 inches at the end of the workout. Considering that I’m 5’6, I was pretty happy with this.
Cya
7/20/13
Bench 5(135), 3(155), 2x1(185)
DB curls 3x8(35s)
DB MP 10, 9, 7 (45s)
One arm preacher curls (Cybex machine) 3x12(35)
DB incline bench 3x8(50s)
RDF 3x12(20s)
Latls 10, 15, 20 (20s, 15s, 10s)
CGBP 2x5(135)
Tricep extensions (Cybex machine) 2x15(70)
7/22/13
Squat 4x3(135, 175, 205, 235), 5x5(265)
Bench 3x5(125, 145, 165)
Pull ups (neutral grip) 12, 10, 8 (bw 25)
HS low row 3x10(160)
DB curls 8(35s), 10(30s)
Dips 2x12(bw)
EZ bar curls 2x10(70)
OH triceps extension 3x20
Preachers 8(60), 10(50)
Somehow I still weigh 160, which is surprising because I’ve been eating about 4000 calories on training days and 2500-3000 on rest days
7/24/13
Squat 4x3(135, 175, 205, 235) 2x3(280)
Bench 2x3(135, 155), 3x1(175)
DB MP 10, 7, 6 (45s)
RDF 3x12(20s)
Latls 10, 15, 20 (20s, 15s, 10s)
DB curls 2x8(35s)
Hammer curls 2x6-8(35s)
Tricep pushdowns 2x15(62.5)
Preachers 2x10-12 (60)
OH tricep extensions 2x12(32.5)
7/26/13
Squat 3x3(135, 225, 245), 1(280) 2(275), 2 1(275) Cut this short, it was supposed to be 4x3(280) but I kept failing reps. Probably just tired. This was the first time in all of Smolov that I’ve cut a workout short
Deadlift 3(135), 2(185), 1(225), 1(275), 325 to knees
Pull ups (neutral grip) 12, 10, 10 (bw 25)
HS low row 3x12(160)
UH LPD 12(145), 10(155)
7/27/13
Bench 5(135), 3(155), 190 (miss), 185
DB MP 2x6(50s), 8(45s)
DB curls 2x8(35s), 12(30s)
RDF 3x12(20s)
Latls 12, 15, 20 (20s, 15s, 10s)
Preachers 10(70), 2x8(65, 60)
DB incline press 2x8(50s)
Band pushdown 2x30
Band OH tricep extensions 2x12
7/29/13
Squat 4x5(265)
Back stuff
7/31/13
Squat 3x3(280)
DB MP
Latls
RDF
8/2/13
DB squat jumps 5x5
Box jumps 5x2
Sprints 5x40 meters
Backs tuff
8/3/13
Bench machine
DB incline
DB MP
Latls
RDF
8/5/13
DB squat jumps 3x5
Box jumps 3x2
Sprints 3x40 meters
Back stuff (light)
8/7/13
Box jumps 3x2
DB MP
\Latls
RDF
8/10/13
Squat 3(135), 3(185), 2(225), 255, 300 (PR), 315(Miss)
Deadlift 3(135), 185, 225, 275, 315
Bench 3(135), 155, 190 (PR)
Weighted pull ups 12, 10, 8 (bw+25)
HS low row 3x12(160)
Box jumps 3x2
Weighed 160 today, so 300 was a 1.875x bodyweight squat. Hopefully I’ll hit 2xbw soon
8/11/13
DB MP 3x6(50s, 50s, 45s)
RDF 3x12(20s)
Lats 10, 15, 20 (20s, 15s, 10s)
DB curls 2x6(35s)
DB incline bench 3x8(50s)
Pinwheel curls 2x8(40s)
Close grip pushups 3x15
HS preachers 2x10(60)
8/12/13
Still really sore, so I cut this short. I’ll probably take it easy until Friday and then get into the high frequency 5/3/1 fully. I’ll also be running Coan Philipi for deadlift until my meet on November 2nd.
Squat 3x5(135, 225, 245), 3(265)
Power cleans 3x3(130)
Cleans 3x1(150)
Pull ups 12, 10, 8 (bw+25)
DB rows 3x8(65s)
8/13/13
Bench 2x5(135, 150), 4(170) (missed 5th rep)
DB curl 3x8(35s)
Incline DB bench 12, 10, 8 (50s)
Pinwheel curls 3x8(35s)
CG pushups 3x15
8/15/13
Squat 3(135), 5(225), 3(255), 280
Speed deadlift 5x3(185)
Weighted pull ups 12, 10, 8 (bw 25)
HS low row 3x12(160)