It’s been a while…I’ll update this tonight
Also just realised that I spelled my name wrong here. Damnit.
This is where it all goes wrong…
Phlegms roped me into doing some really high frequency/high volume training, that said - it’s going pretty well.
Olympic Work
Saturday, 17/12/2011
-
Power Snatch
40kg x 2
50kg x 2
60kg x 5 x 2
65kg x 1
67.5kg x 1 -
Power Clean
60kg x 2 x 3
70kg x 2 x 2
80kg x 3 x 2
85kg x 2 x 1
90kg x 1
95kg x 1
97.5kg x 1
100kg x 1 -
Full Clean and Jerk
60kg x 5 x 2 -
Barbell Curl
30kg x 12
40kg x 12
50kg x 2 x 8
5/3/1, Cycle 1, week 2
Sunday, 18/12/2011
- Bench Press
95kg x 3
107.5kg x 3
122.5kg x 3 - CGBP
90kg x 5 x 10 - Pendlay Row
100kg x 5 x 10 - Band pull aparts
Mini band x 100 reps - Front Squat
Smolov, week 1, day 1
75kg x 4 x 9
5/3/1, cycle 1, week 2
19/12/2011
- Back Squat
-belt on-
122.5x3
140x3
157.5x3 - PR at this depth and since my surger(y/ies) - Front Squat - Smolov, week 1, day 2
75kg x 5 x 7 - Decline Sit Ups
20kg x 5 x 10
5/3/1, C1/W2 - OHP
21/12/2011
- Overhead Press
55kg x 3
62.5kg x 3
-belt and wraps-
70kg x 4 (+1) - PR
2a) Push Press
80kg x 3
85kg x 3
90kg x 3
95kg x 2
100kg x 1 - PR
2b) Chin Ups
+10 x 5 x 12 - Front Squat - Smolov, W1D3
80kg x 7 x 5
Great day today!
Hypertrophy/Accessory day
22/12/2011
-
EZ Bar Curls
15, 20, 25, 30, 35, 40, 45kg all x12 -
Ez push downs
50, 70, 90, 110, 130, 150lb x 12
170lb x10 -
Seated Calf Raise
20kg x 12
30kg x12
50kg x12 -
Farmers walks - no straps
143kg x 2
183kg x 2
203kg x 2 - PR
223kg x 1 - PR
Sumo Deadlift - 5/3/1, C1W2
23/12/2011
- Sumo Deadlift
-belt on-
162.5kg x3
192.5kg x3
215kg x4 (+1) - Front Squat - Smolov, W1D4
85kg x 10 x 3 - easy - Deficit conventional pull - from one mat and 5kg plate
140kg x 3 x 8 - no belt w/straps - PR
Can’t take your log seriously now that you’ve pointed out you spelled your name wrong. May as well stop lifting now brah…
[quote]phlegms wrote:
Can’t take your log seriously now that you’ve pointed out you spelled your name wrong. May as well stop lifting now brah… [/quote]
Dat feeeeeeeeeel.
5/3/1, Cycle 1: Week 3
Saturday, 24/12/2011
- Bench Press
102.5kg x 5
115kg x 3
127.5kg x 1
2a) CGBP
90kg x 5 x 10
2b) Pendlay Row
100kg x 5 x 10
- Front Squat
Smolov, week 2, day 1
80kg x 4 x 9
Definitely feeling tired from all the training.
5/3/1 - Cycle 1: Week 3
Tuesday, 27/12/2011
-
Back Squat
-belt on-
132.5kg x5
150kg x3
167.5kg x1 - PR at this depth
-wraps on-
180kg x1 - also a PR at this depth -
Front Squat - Smolov W2D2
85kg x5 x7 - Also a PR at this depth -
Pin 18 Squat
150kg x3
190kg x3
230kg x1
260kg x1
272.5kg x1 - PR -
Chins
50 total reps
Wednesday, 28th December, 2011
- Overhead Press - 5/3/1 - Cycle 1, Week 3
57.5kg x5
67.5kg x3
75kg x2 (+1) - All time PR
2a) Push Press
90kg x2
92.5kg x2
95kg x1
100kg x1 - tied PR, grinder
102.5kg x1 - PR, really happy with it
2b) Neutral Grip Chins
+20kg x8
+30kg x6
+40kg x3 - PR
+10kg x2x10
-
Front Squat - Smolov, Week 2, Day 3
90kg x7x5 -
Dips
Bw x 25 throughout the session
Thursday, 29th December, 2011
-
Bench - Smolov Jr, Week 1, Day 1
95kg x6x6 - easy, took my grip closer than usual, little fingers on or inside the rings, want to move it back in again. -
E-Z Bar Curls
20kg x12
30kg x12
35kg x12
40kg x10
45kg x2x8 -
Seated Calf Raise
40kg x5x12 -
Farmer’s Walks
73kg x2
143kg x2
183kg x2
243kg x1 - PR -
Hammer Curls w/DB’s
15kg 'bells x3x15
He bro, I think you are over-training. Maybe you should lower the volume and frequency a bit?
[quote]phlegms wrote:
He bro, I think you are over-training. Maybe you should lower the volume and frequency a bit? [/quote]
Think I can still squeeze in some 10x10
Friday, 30th December, 2011
-
Deadlift
-belt on-
180kg x5 - really easy, had hardly warmed up
205kg x3 - this was significantly harder
227.7kg x2x miss - This was not good. I pulled 217.5kg x5 recently, I guess it was the accumulation of everything I’ve been doing plus the 243kg farmer’s walks. Think I’ll leave out deadlifting until I finish the rest of what I’m doing. -
Front Squat - Smolov, Week 2, Day 4
95kg x10x3 -
Close Grip Bench - Smolov Jr: Week 1, Day 2
100kg x7x5
Deadlifting was a disaster, 227.5 should be nothing more than an afterthought. Think I’ll run something like Surovetsky when I get off Smolov.
Saturday, 31st December, 2011
-
Front Squat - Smolov: Week 3, Day 1
4x9 @ 85kg -
Close Grip Bench Press - Smolov: Week 1, Day 3
8x4 @ 107.5kg -
Neutral Grip Chins
+10kg x2x10
+15kg x8
+20kg x6
Looked over my training logs, realised I haven’t benched 3 plates since the 24th of January 2011.
…hat needs to be fixed.
Goals for 2012:
240kg Back Squat
160kg Bench Press
280kg Deadlift
680kg Total
140kg Push Press or Jerk
100kg Strict Press
150kg Front Squat.
Might be a bit ambitious, but definitely doable, I haven’t had a year’s worth of training that hasn’t been interrupted by surgery yet, hopefully this one will be different.
Monday, 2nd January 2012
-
Back Squat - 5/3/1, Cycle 2, Week 1
117.5kg x5
135kg x5
152.5kg x5 - PR, probably have 3 or so more if I wasn’t in the middle of this smolov mess. -
Front Squat - Smolov, Week 3, Day 2
5x7 @ 90kg - PR -
Rack Pulls
-belt on, barely below kneecap-
220kg x3
230kg x2
240kg x2x1
-straps on, just above knee-
260kg x1
280kg x1
300kg x2x1 - PR, I’ve only done 1x1 before.
320kg x2x miss
Glad to start the new year on a high. PR’d on everything. Video of back squats to come. It seems to be steadily climbing and there’s loads left in the tank, I was saving myself for Smolov though.
Guess the only sensible thing to do is to continue with really high frequency.
[quote]SamMcLoughin wrote:
Guess the only sensible thing to do is to continue with really high frequency.
[/quote]
Crossfit?