[quote]phlegms wrote:
[quote]SamMcLoughin wrote:
Guess the only sensible thing to do is to continue with really high frequency.
[/quote]
Crossfit? [/quote]
I’d appreciate if you refrained from mentioning that in my log breh.
Squats from yesterday.
Tuesday, 3rd January, 2012
1a) Bench Press - Smolov Jr: Week 1, Day 4
10x3 @ 115kg
1b) Neutral Grip Chins
10x5 @ Bw (102.7kg or 226.6lb as of yesterday)
-
Power Clean and Jerk
60kg x4
70kg x2
80kg x1
85kg x1
90kg x1
-power clean only-
95kg x1
100kg x1 -
Power Snatch
40kg x2
50kg x2
55kg x2
60kg x1
62.5kg x1
Wednesday, 4th January, 2012
-
Overhead Press - 5/3/1: Cycle 2, Week 1
52.5kg x5
60kg x5
-belt and wraps on-
70kg x5 - PR -
Front Squat - Smolov: Week 3, Day 3
7x5 @ 95kg - PR -
Plate Loaded Shoulder Press - was too tired to push press.
80kg x2x10
100kg x3x6 -
Neutral Grip Chins
15x5 in between sets
Thursday, 5th January, 2012
-
Bench Press - Smolov Jr: Week 2, Day 1
6x6 @ 100kg - easy -
Rack Pulls
-below the knee-
180kg x3
200kg x3
220kg x1
-above the knee-
240kg x1
260kg x1
280kg x1
300kg x1 - tied PR
305kg x1 - PR -
Calf Raise
40kg x5x15 -
Neutral Grip Chins
19x5 @ Bw in between sets
That was a great session. Finishing up Smolov for front squats tomorrow, I’ll probably test and then replace it with some other kind of high frequency program, seems to have decent carryover. Enjoying this kind of thing at the moment though, it’s a load of fun.
Friday, 6th January, 2012
-
Front Squat - Smolov: Week 3, Day 4
10x3 @ 100kg - PR -
Bench Press - Smolov Jr: Week 2, Day 2
7x5 @ 105kg -
Sumo Deadlifts - moved feet out to plates for this
140kg x1
160kg x1
180kg x1
200kg x1
210kg x1
220kg x1 - first time back at five plates since my operation.
230kg x2x miss - need to work on getting the bar off the floor, because the rest of it my pull is really strong. -
Neutral Grip Chins
19x5 @ Bw - in between sets
Notes:
Great session. Squats were surprisingly easy, think I’ll do a Smolov cycle for back squats soon. Bench was also easy, used a belt and no wraps on all sets. The new sumo stance felt more advantageous but I was having a hard time instigating the pull, that could be from anything though, particularly given the high frequency and volume I have at the moment, but pulling five plates again gave me confidence, should be at 245kg again sooner than I thought.
Deadlifts from today
Your bar speed off the floor with deads is worse than my max effort bench pressing… Dat slow twitch…
following
[quote]spar4tee wrote:
following[/quote]
Thanks, I’ll try not to disappoint!
[quote]phlegms wrote:
Your bar speed off the floor with deads is worse than my max effort bench pressing… Dat slow twitch… [/quote]
Hopefully it’s just the new form?
Even though I checked in briefly at the start of the log, I kind of forgot that you’ve got some seriously cool strength going in here. If I could get near your squat and deadlift PRs in the next year I’d be pretty happy with my progress for sure. Will be checking in properly from now. Also, does phlegms train with you at all? would explain the progress he’s been making fo’ sho
[quote]jake_j_m wrote:
Even though I checked in briefly at the start of the log, I kind of forgot that you’ve got some seriously cool strength going in here. If I could get near your squat and deadlift PRs in the next year I’d be pretty happy with my progress for sure. Will be checking in properly from now. Also, does phlegms train with you at all? would explain the progress he’s been making fo’ sho[/quote]
Thanks man! I’m not quite at my pre-surgery levels as far as my deadlift goes but definitely getting there and to be honest I’m happy just to be able to pull sumo again and hit depth on a squat without my knee feeling like it’s going to give out.
Phlegms and I train together, yeah. We’re in the same course in college, this whole double Smolov thing was largely his idea, facilitated by a lack of common sense on both our parts.
[quote]SamMcLoughin wrote:
Thanks man! I’m not quite at my pre-surgery levels as far as my deadlift goes but definitely getting there and to be honest I’m happy just to be able to pull sumo again and hit depth on a squat without my knee feeling like it’s going to give out.
Phlegms and I train together, yeah. We’re in the same course in college, this whole double Smolov thing was largely his idea, facilitated by a lack of common sense on both our parts.[/quote]
Your getting there! Still well ahead of me since I keep missing 220kg deadlift. That’s far and away my best lift though otherwise my total would much better.
Jelly of training partners, there’s like 1/2 guys on my course who train fairly seriously, but not really any guys who’d happily run 5/3/1 or train like I do/when I do. Maybe when I have a less random schedule. Good training partners take everyone to the next level, it would seem.
[quote]jake_j_m wrote:
[quote]SamMcLoughin wrote:
Thanks man! I’m not quite at my pre-surgery levels as far as my deadlift goes but definitely getting there and to be honest I’m happy just to be able to pull sumo again and hit depth on a squat without my knee feeling like it’s going to give out.
Phlegms and I train together, yeah. We’re in the same course in college, this whole double Smolov thing was largely his idea, facilitated by a lack of common sense on both our parts.[/quote]
Your getting there! Still well ahead of me since I keep missing 220kg deadlift. That’s far and away my best lift though otherwise my total would much better.
Jelly of training partners, there’s like 1/2 guys on my course who train fairly seriously, but not really any guys who’d happily run 5/3/1 or train like I do/when I do. Maybe when I have a less random schedule. Good training partners take everyone to the next level, it would seem.[/quote]
220 was a big mental thing for me, I did 217.5x5 ages ago but having 5 plates on there just made it look heavy. Where do you miss it?
We’ve only been training together like three weeks or something, but we’re both getting stronger, you’re probably right - it’s not a coincidence.
Sunday, 8th January, 2012
-
Bench Press - Smolov Jr: Week 2, Day 3
8x4 @ 112.5kg - used belt and wrist wraps -
Back Squat - Smolov, Week 1, Day 1
4x9 @ 125kg - used belt -
Sumo Deadlift
190kg x1
200kg x1
210kg x1 -
Neutral Grip Chins
50 reps @ Bw
Bench was easy, have a video of the last set to upload, squats were really tough for some reason, my hips were extremely tight and I hate doing 4x9 on anything. It looked light, and felt light when I unracked it, but when I got into the set it was another story. Deadlifts came up easy, felt like I could have had 220kg again if I wanted it, which is nice considering how tired I was after everything. Not a standout session, but not bad either.
Pretty cool session, made those benches look easy. Oh and with the 220 I literally barely broke the ground with my most recent miss, my best ever attempt was still within the first few inches of ROM. For me, once I’ve broke those initial few inches it’s very easy. I’ve never missed a lift once it’s past that stage, ever (usually it moves or doesnt move). Above knee rack pulled 320kg for a few and below knee like 220x6 and 240x1 but I only tried latter a few times.
Jesus, my arms look huge in that video. Wasn’t even pumped or anything. U mad/mirin bro?
[quote]phlegms wrote:
Jesus, my arms look huge in that video. Wasn’t even pumped or anything. U mad/mirin bro? [/quote]
Must be all the late night high volume sessions…