I Want 1600

Training Training Logs
121

Thanks guys!

wk2 d4

bench
310 x 3 x 10

BOR / rear delt
5 sets of 10-15

Kept the volume light. Bench still has some pace to it. I did get out of my groove after getting a little too comfortable in one of my middle sets. Still had the juice to push through.

My push/pull is coming up in a week and a half, so Thursday is my last deadlift workout and I have 4 bench sessions left. I’m trying not to sike myself out of this program. In my head, I have to feel some heavy weight going into a meet, especially for the bench. Saving grace is that I have done the squat program and that shit worked, so I just have to trust some Russian that I don’t know. But I guess he was a master of sport.

122

wk3 d1

bw 201

bench
265 x 6 x 6

deadlift
from 2" deficit
535 x 1 (opener)

pullups / abs
3 sets of 12

Pulled my opener from a deficit and using a power bar (as opposed to the deadlift bar). I’m very happy with how it moved. Not much to report on the bench. I am getting pretty good pop off of my chest with all the paused reps.

123

from Saturday…

wk3 d2

squats (CAT)
385 x 5 x 5 (17 minutes)

bench
280 x 5 x 7

meadow’s row / abs
5 sets of 6 / 10

today…

wk3 d3

squats
455 x 3
475 x 2
485 x 1

bench
300 x 4 x 8

abs
4 sets of 15

Was hoping for some big squats today, but reps just had no pop. I cut my sets a little short, instead of grinding when I have a comp this weekend. I’m starting to think that I maybe set my bench a little too low for this program. Still pausing every rep. Tomorrow is the last day of the Smolov Jr. cycle.

124

You’re supposed to hang around people who are stronger than you right? Well that’s why I’m in.

125

Welcome! Training is a little scattered right now, but should get back some structure after the weekend.

Here’s vid from last Saturday.

126

wk3 d4

last day of Smolov Jr.

bench
315 x 3 x 10

seated row / reverse db fly
2 sets of 20

lat pulldown / hyperextensions
2 sets of 20

That’s it for the week. Bench felt good, I had more in me for sure. I played around with my hand position a little bit set to set, but found nothing worth noting. I may do a little playing around on Thursday to get the blood moving, but nothing strenuous.

127

900×426 51.6 KB

King of the Beach
Saturday, the 23rd

bench
335
355
375

deadlift
530
560
580 miss

Started out a rough day. The meet is held on the boardwalk at the beach. The area is covered, but not enough to keep everything dry in what was a torrential downpour. On top of that, there were 15 people who showed up day-of to sign up. That was good enough to delay the start for an hour. Luckily, the heavy rain passed and allowed the 70+ lifters and spectators to spread out some.

It is amazing what those Russian know about lifting. After not touching more than 315 in training for the 3 weeks leading up to the meet, my first 2 attempts were some of my best presses ever. 375 was a bit slow, but there was never a doubt in my mind that I would not get the weight. That makes a 15 pound improvement in a 6 week time span. Not too shabby.

My deadlift, on the other hand, sucks. Everything was just sooo slooow. I did break 580 off the ground, but knew that I would never get it to lockout with the way it was moving. I am now shifting my efforts to my pull, as my squat and my bench are in good places right now. There is absolutely no reason for me to not be pulling 600. None.

128

squat
425 x 5
435 x 5

meadows row
120 x 6 x 6

OHP
190 x 3 x 6

GHR / abs
4 sets of 8 / 12

Easing back in…

129

bench
315 x 4 x 4
with 5 ct pause
245 x 2 x 4

pullups / abs
5 sets of 8 / 12

incline cbl flies / pressdowns
4 sets of 20

Since I’m used to it now, going to continue to pause all bench reps. The long paused reps were done with a wider grip and my feet on the bench to place more stress on the pecs.

130

Sweet pic, and congratulations on the bench pr! I am planning on running Smolov for squat and Smolov Jr. for bench in the new year (probably alternating each month), and am excited to see some numbers increase.

I enjoy following your log, your training is simple and effective. Now go crush some deadlifts :slight_smile:

131

Thanks Molikeye. You could run both Smolov for squat and bench at the same time. Sure, I haven’t done it yet but Ben Rice has and he is a lot stronger lifter than I. Look him up on youtube, if you aren’t familiar with him.

deadlift
385 x 4 x 4
445 x 2 x 2
385 x 10

BOR / abs
4 sets of 10 / 15

back extensions / curls
6 sets of 15

I’m gonna give the Ortmayer deadlift program a run. I like the way it is set up and feel like it is a step away from what I was doing before and that should be beneficial for my pulls. I also do well with going in and having specific numbers that I need to hit. I ran the numbers based off of what I’d like to double in the last week, as opposed to some projected max. If I can double 550, I should have a pretty good shot at 6.

132

Your videos are legit to watch, give us more of them!

133

I’ll see what I can do, Chobbs. Thanks

squats (CAT)
375 x 3 x 8 (19 minutes)

floor press
swiss bar
220 x 8
250 x 8 x 3

Pullups / GHR
4 sets of 10

machine dips / abs
4 sets of 15

My squat technique feels really dialed in when I can get my hands inside the rings. Unfortunately, that tends to aggravate my elbow. Squatting this way is the only things that pokes at it, and if I take the time to use my voodoo band it is somewhat relieved. I should probably be doing more stretching, mobility, etc, but the only time I think about it is when I’m squatting. So for now, I save this narrower grip for the heavier couple of sets on Mondays.

–

Since I seem to have a couple people paying attention, I should probably lay out my reasoning in my programming. Should help me to focus in as well. I have been using 6 week cycles and its working, so we’re gonna stick with that.

Mondays are for squats. I guess the best term for what I’m doing here is base building. I’m using 2-4 sets of 3-5 reps in a pretty linear progression to build up my raw max. I will also do either a Meadow’s row (really enjoying these right now) or a dumbbell row. I am focused on improving my mid and upper back this cycle and will be doing some type of row every workout. Also done is an overhead press, a hip extension (ghr, hypers, pullthrough, swings) and an ab exercise. Core work will be done every session.

Tuesday is bench day. Max bench is up right now from Smolov Jr. and so I am also working my base here to try to keep from falling off too far. I’d love to be able to hop down on any day and pop out 315 x 5. The goal for the end of this cycle is 5 sets of 5 at 315. Also, my bench is slow as shit. After work sets, first accessory will either be some long paused singles or deadbench singles. Also, pullups and abs, and some isolation work on the pecs and/or triceps.

Deadlift Day is Thursday. Already one week into the Ortmayer program. I enjoy some volume with my deadlifts and I’d like to think that will be beneficial for my pull. I have the program set up to hit a double with 550 in twelve weeks. The program is written in three 4 week waves. I’m committing to 2 waves (8 wks) to see how I like it. This day will also see more rowing and hips extending (in a different fashion than Monday). Curls for the girls.

Saturday is “CAT” squats and more benching and more pullups and more abs and other stuff. Squats here will be either 5 sets of 5 or 8 sets of 3, working on accelerating the weight from reversal to lockout. Intensity will be less than Mondays (65ish vs. 85ish). Goal for 5x5 is to be done with work sets in 15 minutes, for 8x3, 20 minutes. Benching will alternate between floor presses with the swiss bar and incline dumbbell presses. Did I mention pullups. And abs. Exercises thrown in will be decided on whim. Whatever I feel is needed… ie, MOAR GUNZ…

Something I forgot to include earlier. Adding jumps back into the routine. Usually done as a warm up on my three lower body days, supersetted with my warm up sets.

I think that’s about it. Pretty general. I’ll answer questions the best I can.

134

squats
425 x 5
435 x 5
445 x 5 (vid)

db row
125 x 10 x 4

Klokov press / abs
5 sets of 5 / 12

I have been focusing on getting deeper in my squats and may have pushed the weight a little too much on my last set. First rep obviously got out in front of me. 3, 4, and 5 seem to be parallel at least. I need to shoot from the side to get a clear picture.

135

bench
330 x 3 x 3

deadbench
265 x 1 x 6 (30 sec rest)

pullups
bw x 18 x 3

rear delt destroyer
35s x 60 … 20s x 30 … 10s x 10

incline db flies / abs
3 sets of 15

vid is 1st set

136

deadlift
superset box jumps with warmup sets
385 x 4 x 4
445 x 2
495 x 2
385 x 10

bor
5 sets of 10

hyperext. / curls
7 sets of 8-15

Week 2 of the program. I have done what I can to put myself at a disadvantage for now. Working from a slight deficit (1") and using a bar with much less flex than our deadlift bar. Working without a belt for now.

137

saturday’s session…

squats (cat)
box jumps
385 x 3 x 8 (20 min)

incline bench
4 sets of 8

lat pulldown/ leg curls / abs
4 sets of 8-15

138

squats
box jumps
430 x 4
445 x 4
455 x 4 (vid)

meadows row / reverse pec deck
5 sets of 8 / 20

OHP
5 sets of 5

I am debating on a USAPL meet in March. I have yet to participate in one of their meets but have attended. I’m not fond of some of the politics and regulations, but they have a meet close by pretty consistently. I have plenty of time to work on it, but with a little bit of tinkering with my stance and the cat squats, I have gotten comfortable with the rebound I’m getting out of the hole. I should probably switch back to my elevated heels. Putting in an order for some rehbands in the next couple of days.

139

bench
315 x 4 x 2
295 x 5 x 2
5 ct pause
255 x 2 x 5

pullups / pec deck
4 sets of 12 / 20

wt’d dips / abs
4 sets of 12

Struggled on the bench today, or maybe I was just overly optimistic. The goal was 2 sets of 5 paused with 315. After the first set, I decided to give touch and go a shot. That didn’t work either so I dropped back to get in the reps. My smolov must be wearing off

140

deadlifts
box jumps
395 x 4 x 4
455 x 2
505 x 2
395 x 11

bor
5 sets of 8

wt’d hyperext / curls
4 sets of 10

curls / abs
3 sets of 20 / 10

Brought my feet in about a half inch each and slid my grip out a little on the pulls. It helped me to sit back a little better and every rep felt smooth. Working on dialing in my setup.