box jumps
25" box
BW, 15s, 25s, 35s x 3 x 3
squat lockout
warmup with squats…
515 x 2
585 x 1
605 x 1
625 x 1
645 x 1
615 x 2
db incline bench
warmup…
115 x 6
125 x 6 x 3
db row
125 x 8 x 3
seated db cleans superset with rows
15 x 12 x 3
ab wheel
standing x 6 x 3
box jumps from box squat
24, 31, 35, 37, 39 x 3
squats
warmup…
525 x 3 (with kneewraps)
445 x 4
465 x 4
Klokov press
warmup…
155 x 5
170 x 5 x 2
standing band crunch
average x 12 x 4
band pull aparts superset with crunches
monster mini x 25 x 3
KB swings
75 x 12 x 7 (20 sec. rest)
Knocking down PRs. Triple with 525 was a 10lb PR. 465x4, no kneewraps a 10lb PR. 170 Klokov a 5lb PR. I had a little left in the tank on the squats, maybe a 4th rep, or another five pounds on the triple.
For a little while, I had a problem with missing reps in training. I was pushing myself, but I think that it resulted in my inability to grind out a tough rep. I decided to drop my training percentages and increase my volume in the form of work sets and really try to push my unwrapped squat. As a result, my squat has been on a constant climb and I have been much more confident to go down and get that extra rep and push through “sticking points”.
plyo pushups
8" box x 5 x 4
bench
warmup…
315 x 3
325 x 3
330 x 3
bench lockouts
from about a 2 board
345 x 1
365 x 1
375 x 1
lat pulldown
210 x 8
240 x 8
260 x 8
210 x 15
skullcrushers
75 x 15
95 x 15
115 x 15
reverse crunches superset with skcr.
15 x 4
kneeling jumps
BW, 45, 75, 95 x 3 x 2
block pulls
off 4" box
warmup…
535 x 2
555 x 2 x 2
hack squat
270 x 6
360 x 6
410 x 6 x 2
db side bends superset with hack sqt
125 x 5
135 x 5
145 x 5 x 2
shrugs
585 x 6
655 x 6
705 x 6
655 x 15
leg extensions
120 x 20 x 2
This was the last heavy deadlift session before my meet. I’m happy with how this cycle played out and I’m set up for a good pull. I’m getting good pop off the floor and we will see if I have finally begun to figure out my lockout issues.
[quote]mahwah wrote:
shrugs
585 x 6
655 x 6
705 x 6
655 x 15
[/quote]
???
That’s crazy. In a good way.
Well, idk about that. 705 had more intent than actual movement.
Although, right now my upper back is telling me that it was, in fact, crazy. Haha
weighted box jumps
25" box
BW, 15s, 25, 35 x 3 x 3
pause squats
warmup…
3 count pause
385 x 3
405 x 3 x 4
close grip bench press
warmup…
+90lb chain
225 x 6
245 x 6 x 2
GHR
BW x 12 x 4
Pretty easy day today. Trying to dial in technique. Snuck in some paused reps on the close grips as well.
box jumps from box sqt
27, 34, 36, 38 x 3 x 3
squats
warmup…
535 x 1
550 x 2 (20lb PR)
560 x 1
walkout 655 x 15 sec hold
btn Push Press
warmup…
185 x 3 x 8 (60 sec. rest)
kb swings
75 x 10 x 8 (30 sec. rest)
hanging leg raises
20 x 3
550 flew. Should have done a 3rd. Don’t know why I didn’t except I was thinking about this double all day. So I talked myself into going for another double at 560. Rep 1 felt a little funky so I racked. Watching the video, I let my form get a little sloppy and broke at the knees before pushing my hips back. Result was a good inch or two high and my weight obviously forward over the balls of my feet. Good thing is I still muscled that bastard up with little struggle, just gotta break at the damn hips first and get my depth.
I don’t understand people who are this good at squatting.
Lol. Didn’t think I’d ever hear that said of me.
Frequency drives technique. And if your technique gets better, your squat will improve.
I’ve gone through Smolov a few times and though I did make progress with poundage, each time my technique got better, tighter. Right now, I pretty much squat 3 times a week in different forms and fashions and my squat has been making steady progress. No bands, no chains, no box. Varying intensities, paused squats, and lockouts. I don’t put a belt on unless necessary and I only wrap up when prepping for a meet.
I have also added more work sets recently which has seemed to help me grind.
Now, if I could only figure out my damned deadlift…
[quote]mahwah wrote:
Now, if I could only figure out my damned deadlift…[/quote]
See there’s your problem; your squat form’s too good. Screw up your squat form big time so that you’re practically doing good mornings. I’m sure it’ll be great for your deadlift lol.
Hey, you might have something there…
plyo pushups
from 7" box
5 sets of 5
bench
warmup…
330 x 2
340 x 2
350 x 2
lockout
from about a 2 board
315 x 3
355 x 1
385 x 1
395 x 0
BOR
235 x 6
285 x 6 x 3
ab wheel
standing x 8 x 4
dips
BW x 30 x 3
BOOM! Was planning on hitting 340 for a double today. Bonus on 350 and felt pretty good. My only concern is my hips. I recently started sliding my feet out to get a flat foot stance and improve my leg drive. I thought that I kept contact with the bench the entire lift, and the video doesn’t give a good angle, but it looks a little iffy. I guess I’ll play it by ear as I could always keep my feet tucked under me, never had an issue keeping my butt down before.
And this was the last heavy workout of the cycle before the meet. Openers to come…and still have to make weight, with a 2 hour weigh-in…ugh…
[quote]mahwah wrote:
Lol. Didn’t think I’d ever hear that said of me.
Frequency drives technique. And if your technique gets better, your squat will improve.
I’ve gone through Smolov a few times and though I did make progress with poundage, each time my technique got better, tighter. Right now, I pretty much squat 3 times a week in different forms and fashions and my squat has been making steady progress. No bands, no chains, no box. Varying intensities, paused squats, and lockouts. I don’t put a belt on unless necessary and I only wrap up when prepping for a meet.
I have also added more work sets recently which has seemed to help me grind.
Now, if I could only figure out my damned deadlift…[/quote]
I agree with your thinking, the only way to squat good is to squat often… When I was powerlifting in high school we squatted 3 times a week and our whole team was throwing up crazy weights at every meet we went to…
[quote]mahwah wrote:
plyo pushups
from 7" box
5 sets of 5
bench
warmup…
330 x 2
340 x 2
350 x 2
lockout
from about a 2 board
315 x 3
355 x 1
385 x 1
395 x 0
BOR
235 x 6
285 x 6 x 3
ab wheel
standing x 8 x 4
dips
BW x 30 x 3
BOOM! Was planning on hitting 340 for a double today. Bonus on 350 and felt pretty good. My only concern is my hips. I recently started sliding my feet out to get a flat foot stance and improve my leg drive. I thought that I kept contact with the bench the entire lift, and the video doesn’t give a good angle, but it looks a little iffy. I guess I’ll play it by ear as I could always keep my feet tucked under me, never had an issue keeping my butt down before.
And this was the last heavy workout of the cycle before the meet. Openers to come…and still have to make weight, with a 2 hour weigh-in…ugh…[/quote]
Once I got to around 350 on my bench I started having that issue… When I fixed I would push on the balls of my feet and got red flags several times for my feet not being flat on the ground…
[quote]mahwah wrote:
BOOM! Was planning on hitting 340 for a double today. Bonus on 350 and felt pretty good. My only concern is my hips. I recently started sliding my feet out to get a flat foot stance and improve my leg drive. I thought that I kept contact with the bench the entire lift, and the video doesn’t give a good angle, but it looks a little iffy.[/quote]
Holy shit me too. I almost never film my lifts, but I have been in the last week or so and my ass came up about an inch every time on my paused bench. I guess I need to have my legs farther out or something.
[quote]csulli wrote:
[quote]mahwah wrote:
BOOM! Was planning on hitting 340 for a double today. Bonus on 350 and felt pretty good. My only concern is my hips. I recently started sliding my feet out to get a flat foot stance and improve my leg drive. I thought that I kept contact with the bench the entire lift, and the video doesn’t give a good angle, but it looks a little iffy.[/quote]
Holy shit me too. I almost never film my lifts, but I have been in the last week or so and my ass came up about an inch every time on my paused bench. I guess I need to have my legs farther out or something.[/quote]
What I did was focused on arching my back at the beginning of the lift and that forced my butt to stay on the bench…
kneeling jumps
BW x 5 x 3
deadlifts
warmup…
495 x 1
535 x 1
deficit speed pulls
2" deficit
435 x 3 x 3 (60 seconds rest)
shrugs
515 x 8
605 x 8
655 x 8
That’s it, short and sweet. Worked up to my opener and yanked the shit out of it.
wt’d box jumps
25" box
BW, 15, 25, 35s x 3 x 3
squat
warmup…
505 x 1
535 x 1
walkout with 665 x 15 seconds
speed bench
vs. mini bands
warmup…
225 x 3 x 6 (60 sec rest)
GHR
BW x 8 x 3
standing ab superset with ghr
average band x 12 x 3
Squat opener done. Setup is tight, greased the groove, ready to go…
bench
warmup…
315 x 1
335 x 1
supramax hold 405 x 10 seconds
cable crunch
150 x 12
195 x 12 x 3
Easy, peezy. Paused and fast. Nothing left but to sweat out a couple pounds.