In the Mouth of Madness

Training Logs
1

Been lurking around T-Nation for a few months now and decide to start a log.

My workouts will revolve around daily Squats and a 5x5 progression for Upper Body with assistance exercises

Saturdays workout
Squats ATG
45x10x4
45x10x2 add 40 lbs chain set
95x10x2
115x3
135x3
155x3
185x3
205x3
220x1
230x1
240x1
250x1 PR w/Chains
185x3x4

SLDL
135x10x5

Standing Calf raises from block
Done with a 3s hold at top and 10s stretch at bottom
225x10
rest 30s
185x10

AB weighted decline sit ups
25x10x5

Great workout

2

Sunday
Jump Rope 10mins

Squat ATG
45x10,9,8,7,6,5,4,3,2,1
95x10,9,8,7,6,5,4,3,2,1
135x10,9,8,7,6,5,5,6,7,8,9,10

Power Clean
Practiced using the Complexes from (How to Master the Power Clean by Bryan Krahn)

Hang Power Clean
135x3x3
145x3x3
155x3x3
165x3x2

Today
Front Squat
45x10x2
95x10x2
135x5x5

Bench press
45x10x3
95x10x2
135x8
155x5
185x5
200x5x5

BB Row
135x15
155x12
175x10 drop set 155x7 135x7

DB Preacher Curls
25x15x2

Super set
BB Curl
70x10
70x10
80x10
90x9

CGBP
135x10
135x10
155x10
175x8

Super Set
Incline DB Curl
25x Failure

Over DB Tri Ext
25x Failure

ABs
Weighted Crunch
25x15x5

Off to finish watching Being Human

3

Some Morning Jump Rope Music

Jump Rope Intervals
5min 30s-30s
5min 20s-10s
5min 30s-30s
5min 20s-10s

Hand Walkouts to Push up
10x3

Lil something to get the blood going for the day

4

Started warming up squats and decided to throw on a set of bands
Bands setup -0 band tension at top & 95 lbs tension on bottom

Reverse Band Box Squats
45x around 7-8mins
45x10x2 added Bands
135x3
185x3
225x3
245x3
275x3
315x3
345x2
365x2
385x1
405x1 PR
345x3x3
365x2x2
385x1
395x1
405x1
415x1 PR

Did some Band Pull a parts, Press Downs, Curls and Leg Curls x100 ec.

Hit some PRs and feel great time to eat and sleep

5

Front Squat
45x5x10
100x5
110x5
120x5
130x5
140x5

Back Squat
150x5
160x5
170x5
180x5
190x5
200x5
210x3
220x3
230x3
240x3

Incline Press
135x5x2
145x5x2
155x5x2
165x5x2
175x5x2

Sumo Dead Lift
135x5x5
185x2
225x2
245x2
265x2
285x2
295x2
305x2 PR
315x2 PR
325x1 PR

Speed on the Deads was nice tonight, used a mixed grip on my 325 where as i normal pull Double Over Hand.

Got to talking with a friend and he wants me to workout with him running Mad Cow.
So guess i will be bringing some structure to what is the Madness of my Routine.
Will be starting Monday so if anybody has any advice about Mad Cow or Tips will be greatly appreciated.

6

and the Madness continues…

Jump Rope 10min
Plank 30s x 2
Burpee Pushup x10
Plank 45s x2
BW Lunge x10 per leg
Plank 60s x2

Fun time Circuit
Circuit A
Forward Tire Sprint 30y drop Tire
Sprint 30y
Broad Jump 30y
Backwards Tire drag 30y

Circuit B
Curl 30y
Press 30y
Row 30y
Pull Through 30y

4 Rounds of A & B and done yesterday
This was just something i threw together to get some work in.

Been rethinking my goals for 2012 and among everything i could think of Better Cleaner Eating is at the TOP. Now i have clean my eating up a lot and even seen dropped a couple of inches off the waist. Everything has stalled for the last couple months now. i know it seems simple to just adjust the Calorie intake, Workout output or both.
Started back working out to get back in shape lose the ole Belly fat, had the Truck Driver Beer belly look (Still Do Honestly) at 250 lbs now at 270 lbs. 46in Waist only 52in Chest

Anyone who has went thru or going thru the transformation from a Beer Keg Belly Fatty to Flatter OH Look at YOU feel free to post you story success or on going.

D Machine

7

Pic of me as a 270 lb Marsh Mellow

Well hopefully the Madness of the last week has settled down. My grandmother past away last Sunday at 10:15am and family and friends where meeting at my house and stopping by all week.

With all that said it is time to get back on track. Will start fresh Monday since i used last week as a deload with only 1 light weight workout and some quick body weight & bands workout thru the week.

As far as a plan i was thinking of running Smolov for squats in the Am and Smolov jr for bench w/ BB style assistance in the Pm.

I like splitting my lower and upper in a AM & PM split as i feel much more stronger working out this way. Looking over my log at home from Dec. thru Jan. i squatted everyday with 41 out of 52 days being at 95% or better.

Feel free to to chime in with any advice or thoughts you may have.

8

The Start of the Smolov Madness…

Sets/Reps/Weight
AM Lower
Warm up
5-min jump rope

Squats
WU-45
WU-95
WU-135
WU-155
4x9x180

Band Leg Curls x100

In & Out

PM Upper
Warm up
5-min jump rope

Bench press
WU-45
WU-135
WU-155
6x6x175

Super set
BB Rows
6x6x140

Neg Chins
6x2x5s Neg

Straight Arm Pull Down
6x10x25

Super set
Band Curls 4x25
Band Press Down 4x25
Band Face Pull 4x25

I will say that i have been so use to doing Triple, Double & Singles with squats that i really could tell a difference with my explosive power after the 5th reps even with the light weight.

9

Week 1 Day 2 Smolov

AM Lower
Warm up
Vert Jump 5x5
Broad jumps 5x5
Band Single Leg Curl 5x25

Squats
WU-45
WU-135
WU-155
WU-175
5x7x195

PM Upper
Bench press
WU-45
WU-135
WU-155
WU-175
7x5x190

1-arm Incline DB Bench Press
25x45
15x65

1-arm DB Rows
2x15x45
2x15x65
1x15x85
1x15x105
1x10x105

Neg Chin ups
6x6x5s Neg

Finished off with a round of Tag with my Dogs…lol

i Foam rolled before and after both work outs.

D Machine

10

Week 1 Day 3 Smolov

AM Lower
Warm up
Vert Jumps 5x5
Broad Jumps 5x5

Squat
WU-45
WU-135
WU-155
WU-185
7x5x210

Band Leg Curls
5x25

PM Upper Smolov Jr.
Bench Press
WU-45
WU-135
WU-155
WU-175
8x4x200

Incline DB Fly
3x15x45

Rack Pulls 3in Below Knees
1x10x135
2x5x225
3x275,315,345,365
1x385,405

Rope Chin/Pull Ups (Not sure what to call these as hands are in a Neutral/Hammer grip position on the ropes.)
10x6
5x3

For these i put a rope over a beam which hangs each side down about 4in apart.
I grab the rope with just a slight bend in my arms and barely touching on the floor with tip toes. I use the toes to help start the drive for each rep until chest hits hands then return with a 5 sec Neg.

Good workout everything felt strong today.

D Machine

11

Saturday 2/11/2012
Week 1 Day 4 Smolov

AM Lower
Warm up
Jump Rope 5-min

Squat
WU-45
WU-135
WU-155
WU-185
WU-205
10x3x220

Leg Curls 5x15x50

PM Upper
Bench Smolov Jr
WU-45
WU-135
WU-155
WU-185
10x3x215

Neg Chin
5x5x5s Neg

Yates Row
10x135,185
8x225
6x245
3x265

First week down and so far everything is good. I will say i find myself getting hungry more often then before i started. So i added in a couple more shakes through out the day.

Spent today being lazy lol did some pre cooking for the week and just relaxed.

D Machine

12

Week 2 Day 1 Smolvo Base Cycle

AM Lower
Warm up
Jump Rope 5-min
Band Pull Through 5x25
Band Leg Curls 5x25

Squat Smolov
WU-45
WU-135
WU-155
WU-185
4x9x200

PM Upper
Bench Smolov Jr
WU-45
WU-135
WU-155
8x6x185

Band Pull Downs
5x20
5x10

Bat Wings
5x5x45

Ab Pull Down
5x25

Leg Raise
5x15

Legs felt better during the 9s this week compared to last week.

D Machine

13

Week 2 Day 2 Smolov

AM Lower
warm up
Jump Rope 5-min

Squat
WU-45
WU-135
WU-155
WU-185
5x7x215

Band Pull Though 5x25
Band Leg Curls 5x25

PM Upper
A1:Bench
WU-45
WU-135
WU-155
WU-175
7x5x205

A2:DB Row
7x20x45

B1:Pendlay Row
7x5x205

B2:DB Fly Press
7x10x45

C1:Band Press Down
5x25
C2:DB Hammer Curl
5x20x45

Felt sluggish today before both workouts but after a few sets everything felt great was a good day.
Been thinking of getting some kind of PRE Workout energy drink but not sure.

D Machine