Saturday.
A. SSB Squat: up to 125kg x 1.
B1. Rope Pushdown: 2 x 10
B2. Plate Curl @25kg: 2 x 15.
C. Calves and grip
A decent 4 weeks training
Tuesday.
A. Squat: up to 150kg x 1.
B1. EZ Bar curl: 10, 8, 6, 10.
B2. Machine Dip: 10, 8, 6, 10.
Avg 110 Max 146.
Sunday.
A. Deadlift: up to a single @ 180kg.
B1. EZ Bar curl: bar+40kg x 3 x 8.
B2. French Press: bar+20kg x 15, 25.
Avg 133 Max 166.
First time to the gym since Tuesday due to a few inches of snow bringing the country to a complete standstill.
Over 2 weeks off . Holiday to Canada
Wednesday.
Erg: 30 secs on/ 30 secs off x 5 rounds.
Skip: 30 secs on/ 30 secs off x 5 rounds.
Bulgarian split squat: BW x 2 x 8 es.
Face Pulls: 3 x 12.
Squat: 20kg, 40kg, 60kg, 90kg x 5.
Press: 20kg, 30kg, 40kg x 5.
Avg 146 Max 169
After a large layoff of several weeks due to travel/illness, finally back at it again today
Tuesday.
(5 mins of rowing 30secs on/30 secs off, 5 mins of same for skipping)
A. Squat: 20kg x 5, 60kg x 5, 80kg x 5, 100kg x 5.
B. Press: 20kg x 5, 30kg x 5, 40kg x 3, 50kg x 1.
C. Pendlay Row: 40kg x 6, 50kg x 6, 60kg x 6.
D1. BB curl: bar x 30.
D2. Cable O/H pushdown: 2 x 10.
Monday.
A. Squat: 20, 60, 80, 100kg x 5.
B. Press: 20kg x 5, 30kg x 4, 40kg x 3, 50kg x 2, 60kg x 1.
C. Pendlay Row: 60kg x 3 x 5.
D1. Cable Curl: 3 x 8
D2. Pushdown: 3 x 8
BW 85.5
Wednesday.
A. Squat: 20, 60, 80kg x 5. 100kg x 5, 5, 10.
B. Power Clean, high hang: 60kg x 3 x 3.
C. Ladder of
EZ Bar curl @ 25kg+bar
Dips
1 2 3 4 5 6 of each in 5 mins.
Avg 136 Max 184.
Friday.
A. Squat: 20, 60, 85kg x 5. 100kg x 3 x 8.
B. Face pulls: 3 x 15.
C1. Hammer Curl: 20kg x 3 x 10.
C2. O/H Cable extension: 3 x 10.
Avg 136, Max 176.
Monday (Smolov intro Wk. 1 Day 1)
A. Squat:
(20, 60, 85kg x 5)
100kg x 3 x 8
110kg x 5
117.5kg x 2 x 2
125kg x 1 (all beltless).
B. Press: 20kg x 5, 30kg x 4, 40kg x 3, 50kg x 2, 60kg x 1, 62.5kg x 1.
I probably shouldn’t have tried to do all the squats beltless. By the time I got to the final single with a weight that I would normally do with my eyes shut, I had to get a spot cos it was such a grinder.
Exactly the same squats tomorrow and then worse on Weds. How someone is supposed to hit a 90% single at the end of 3 straight days of this is beyond me.
Tuesday (Smolov Intro Wk 1 Day 2)
A. Squat: (20kg x 5, 60kg x 5, 85kg x 5)
100kg x 3 x 8
110kg x 5
117.5kg x 2 x 2
125kg x 1.
B. Face Pulls: 1 x 15, 1 x 12, 1 x 10.
A whole lot easier than yesterday, which I attribute to using a belt on most of the work sets (and also taking longer rest periods than yesterday).
Avg 126 Max 173.
Wednesday (Smolov Intro Wk 1 Day 3).
(General warm-up incl Rower, Box Jumps and Face Pulls)
A. Squat: ( 20kg x 5, 60kg x 5, 90kg x 5)
110kg x 4 x 5
117.5kg x 3
125kg x 2 x 2
140kg x 1.
An absolute bastard of a session. I had to use knee wraps on the final single because I genuinely didn’t think I would get it otherwise. Legs were just gone (although it turned out to be not as bad as I had thought, maybe an RPE 8, after a bit of a psyche-up).
Body is fairly battered now, but chuffed I got the reps.
Avg 132 Max 173
Thursday.
A. Bodyweight lunges: 3 x 8.
B. Pendlay row: 60kg x 3 x 5.
C. Every 90 seconds for 5 rounds:
Dips x 5
DB Curl x 5
Fast light recovery session
Sunday.
A. Bodyweight Bulgarian split squat: 3 x 8.
B. Standing high cable row: 7 x 10.
C. Bench Press*: 20, 40, 60, 80kg x 5.
D. BB Curl: 5 x 10 @20kg w/ 10 secs rest each.
- Paused, close grip, feet up.
Tuesday (Smolov Intro Wk 2 Day 1).
A. Squat: up to 125kg x 5.
B. High hang power clean: 40kg x 3, 50kg x 3, 60kg x 3 x 3.
C. Partial DB OHP: 16kg DBs x 3 x 20.
Thursday (Smolov Intro Wk 2 Day 2).
A. Squat: 20, 60, 90, 110, 128.75kg x 5.
B. Band face pulls: 5 x 20.
C. Ladder of Dips and EZ Bar curl @30kg
1,2,3,4,5,6,7 of each in 3.45
Avg 135 Max 177
Saturday (Smolov Intro Wk 2 Day 3)
A. Squat: 20, 60, 90, 117.5, 132.5kg x 5.
B. Pendlay Row: 60kg x 3 x 5.
C. Bench Press * : 50kg, 70kg, 82.5kg x 5.
D. BB Curl w/20kg: 7 x 10 w/ 10 secs rest.
Horrible session, crap sleep lately, everything felt heavy.
- Close Grip, Paused, Feet up
Avg 133 Max 181
Tuesday (Smolov Base Meso Wk1 Day1)
A. Squat: 110kg x 4 x 9.
B. High Hang Power Clean: 60kg x 3 x 3.
C. Seated partial DB OHP: 18s x 2 x 20.
Tougher than it should have been.
Avg 118 Max 169
Thursday (Smolov Base Meso Wk 1 Day 2)
A. Squat: 117.5kg x 5 x 7.
B. Dips x 5, 5, 10.
C. DB Curl: 14kg x 7, 18kg x 7, 20kg x 7.
Rough.
Avg 118 Max 177.