Smolov - the main one, for squats…possibly the jnr for bench, although not sure on that yet.
[quote]Adam-F wrote:
Smolov - the main one, for squats…possibly the jnr for bench, although not sure on that yet. [/quote]
Sound good 
Try doing them both together? Just don’t punch in too high numbers, better to keep the weights low…
04.06.11
Bw 92kg
A1 Squat 135x3 → 120x6, 3 sets
B1 Bench press cluster 3x4 @125kg
B2 Cable cross 3x7
C1 Deadlift cluster 3x3 @200kg
D1 1 legged leg press 2x10 @200kg
D2 Calves 2x20
Abs 4x
The workout lasted longer than i wanted… Still, i want to getthe leg press in anyway 
Squatting in drops sets was heavy… Hate squatting, and with drop sets it’s no fun at all…
Bench press was good. Deadlift felt kind of heavy, but i’m not used to doing regular deadlifts right now…
Tomorrow i’m just gonna relax, and go to see the heavyweight lifters at the norwegian nationals. That will motivate me
05.06.11
1 hour walking in the forest
06.06.11
A1 Squat 125x3 - 130x3 - 135x3 - 135x3
B1 Bench press cluster 3x4 @130kg
B2 Cable cross 3x7
C1 “snatch”-deadlift no belt 3x5 @100kg
2x 1 legged leg press, leg ext, leg curl, 4x calves
5x abs
Getting better in my back, but still careful squat. The rest felt ok, not as easy as it should be, but good reps.
My log from yesterday don’t show?
Well, i try again then…
07.06.11
A1 Benchpress w/superkatana 145x5 - 155x4 - 165x3 - 175x2
B1 Pushpress cluster 3x5 @75kg
C1 Pull-ups in ropes 3x7
C2 Lat pulldown 3x10
2x upright rowing and face pull
No direct arm work because of local meet on saturday. Didn’t feel as light as it should in my shirt…
08.06.11
A1 Front squat 3x3 @115kg
B1 Benchpress 3x4 @130kg
B2 Incline dumbbell press 3x4 @30kg
C1 Power snatch 3x3 @80kg
C2 Power rowing 3x5 @80kg
3x calves, 5x abs
Tired from training late yesterday… Training at my home gym this week, and it’s a difference in the actual weight on the plates and the bar itself. So, it feels different…
Delivered my bench shirt to a sewing lady today, to make the arms a bit smaller. Hope i will get better push from thee shirt then… Going down in bodyweight really changes the use of suits.
09.06.11
About 40 min walking
10.06.11
A1 Squat 3 sets @140x3 → 125x6
B1 Deadlift cluster 3x5 @160kg
2x 1 legged leg press, leg ext, leg curl, calves
3x abs
Light weight, but still my back bothers me in the squat. Cluster sets on 5’s are kind of heavy! Good workout
I think I’m going to try some cluster singles myself in a bit here, nice work as usual!
[quote]trav123456 wrote:
I think I’m going to try some cluster singles myself in a bit here, nice work as usual![/quote]
Thanks mate!
Yeah it feels different, but it feels good. Maybe not do cluster on every bench workout, but half of them maybe? The sets feel good both in bench, pushpress, deadlift and rowing
11.06.11
Local meet, bench only for me.
Haven’t tried on the shirt after getting it sewed in some more in the arms. Warming up felt good.
180kg no lift - hat big problems hitting the chest, the last 5 cm is a completely different world…
185kg no lift - got it up, but lifted my skinny ass from the bench. My right arm really struggeled, still hasn’t got the strength for heavy weight after injury.
190kg no lift - pulled the shirt more down in the chest, and was more aggressive on the way down. Felt like hitting a wall some cm from the chest, so my left arm got twisted under the bar.
So, what have i learned from this crappy pressing?
I MUST go down and hit the chest on at least one rep on training, because the last cm is sooo different and difficult.
I have to do both light and heavy weights, so i get control on how much i should pull the shirt down in the chest. On the last set, the shirt was ready for much more weight, but i couldn’t handle it.
When the other guys got ready for deadlift, i did:
Pushpress cluster 3x3 @80kg
Bic/tri hammer 2x10-15
Not a good day, i get so angry at myself… Gonna train really good and come back stronger and well prepared! Haven’t hit the chest with shirt since before the injury, but that will change…
12.06.11
A1 Bench press w/chains 40kg included 3x4 @135kg
A2 Cable cross 3x7
B1 Pull-ups in ropes, ladder set → x7
C1 Lat pulldown 2x10-15
D1 Face pull 2x10-15
2x biceps barbell, 4x forearm
Tired in my shoulders, but ok workout. Not perfect when going out the night before…
13.06.11
Abs 5x
A1 Squat 2x125x3 - 2x135x3 - 2x145x3
B1 Deadlift no belt 3x5 @120kg
C1 1 legged leg press 2x10 @200kg
C2 Leg ext 2x10
C3 Leg curl 2x10
C4 Calves 4x10
Nice workout, light weights.
Decided to split up to upper/lower body workouts. Feels really good, and that allows me to shorten the time to maximum 1 hour. Have to train every day to get through everyday, but that’s just fun
Also, i’m not gonna do any more direct triceps work from now on, since i benching 5 times a week and pushpressing 2 times a week. A lot of chain bench and shirt bensh that taxes the triceps, so they will get enough i believe
14.06.11
A1 Bench press w/chains (40kg included) 4x6 @120kg
A2 Cable cross 4x7
B1 Pull-ups in ropes 50 rep total on 7 sets
C1 Lat pulldown 2x10-15
C2 Facepull 2x10-15
Pull up hold, armwrestling 1x
2x bic hammer, wrist
Some pain in my left shoulder after shirted benchpress, but reps was good.
15.06.11
Bench press w/chains 40kg, 120x5 - 130x4 - 140x3 - 150x2 - 160x1
Pushpress cluster 3x5 @82,5kg
2x push-ups ropes, upright rowing, side raises
Chain press instead of shirt-work since i was alone at the gym this morning. Felt good.
16.06.11
A1 Abs 3x
B1 Squat 3x3 @135kg
B2 Snatch-deadlift no belt 3x5 @100kg
B3 Calves
C1 Bench press w/chains 4x6 @125kg
C2 Incline dumbbell press 4x6 @30kg
Tired after work, but nice workout. Regular squats instead of front squat because of this sh** in my back…
17.06.11
A1 Bench press w/superkatana 165x4 - 170x3 - 180x2 - 190x1
B1 Pushpress cluster 3x5 @65kg
2x push-ups ropes, upright rowing, side raises
Touched the chest and pressed all the way up on 190kg today! Why didn’t i do this on the meet!? Hard to tell by the video, but think i liftet my ass a bit from the bench… Argh, gotta keep it down!! Anyway, satisfied with this session
18.06.11
Abs 5x
Deadlift reverse orange band (hight 5) cluster 3x5 @220kg
Squat 145kgx3 → 130kgx6, 3 sets
2x one legged lunges in hammer machine, calves
Good lifts. Taxing on the whole body to do drop sets, even if one rep at the time is easy… And the one legged lunges in the hammer deadlift machine was cruel! 15 reps really killed me…
19.06.11
A1 Benchpress w/chains 4x6 @120kg (40kg chains)
A2 Cable cross 4x7
B1 Pull-ups in ropes 1xladder-> x6 (first time holding aruond the rope, not inside, since injury)
C1 Pull-up hold 1x one hand, 1x20kg two hands
2x lat pulldown, facepull
2x biceps, 4x forearm
Nice reps, light weights
20.06.11
A1 Abs 5x
B1 Squat 120x4 - 130x3 - 140x2 - 150x1
C1 Deadlift no belt cluster 3x5 @120kg
D1 One legget deadlift no belt 2x10 @60kg
D2 Leg ext, leg curl, calves 2x10
Nice reps, everything light and explosive
One legged deadlift was kind of weird, but a really good assist movement!
Video from some of my bench training, my friend Hans at the Norwegian Nationals and our local meet the 11th of june:
All very inspirational stuff man!
Also easier to understand since it’s in kilo’s lol
[quote]trm91 wrote:
All very inspirational stuff man!
Also easier to understand since it’s in kilo’s lol[/quote]
Thank you! Hehe yeah, kg is more reasonable than pounds, stones and whatever they use…
20.06.11 - evening
Armwrestling.
My first training in ages, after the injury. It was so fun to be back! But i have work to do before i become any threat to anyone at all…
21.06.11
A1 Bench press w/chains (40kg) 3x3 @145kg
A2 Cable cross 3x7
B1 Chins total of 55 reps on 6 sets
2x lat pulldown, face pull
2x two hand pull up hold w/20kg
2x hammer curl, wrist
Benching was a little bit slow today, but really trying to keep my ass on the bench so it’s slighty different as slower because of that. Really good back and armwrestling assist work today.
22.06.11
Bw: 92,4kg
A1 Abs 3x
B1 Squat 3x3 @145kg
B2 Power clean no belt 3x5 @70kg
C1 Farmers walk no belt dumbbells 40x - 50x - 60x
C2 Calves 3x
D1 Bench press w/40kg chains 115x5 - 125x4 - 135x3 - 140x2
Light weights, felt good Getting stronger again, finally! Think it’s a huge benefit to keep high frequency and a bit shorter sessions