JJackKrash's Training/Ski Log

Training Over 35 Lifter
641

[quote]Oldman Powers wrote:
JJ - Its deload week for me and I’m take’in the boat out tomorrow to clean out the pipes. Need to get a 68" performance board, wet suit and good rope. Give the ole slalom course a run for its money. Those Deadlifts should really help. Until then, I think I’ll just try to catch a few Bass.[/quote]

Sweet. The course is where its at. If you ever wanted to hit a ski school for a day or more, give Alan a call.

http://www.dfwski.com/

He is the best coach in Texas. Shit, I am going to miss that lake.

642

Smolov Intense Phase, Week 1, Day 1

Squats: 45 x10, 135 x 10, 225 x 3, 320 x 4, 365 x 4, 4, 4, 5.

Notes: I couldn’t figure out what I wanted to do, so I started the intense phase today. I may stretch it out, modify it, or abandon it altogether if I figure something else out. The bar felt really light on my back, but 365 felt really heavy and slow going up. I had some form breaks and was bending forward again and GMing it a bit. I really need to work on this.

Also, I have a friend coming in Super Sunday weekend and we are going snowboarding at least one day that weekend, so I can’t keep the exact schedule anyway. I will do 1 bench day and one press day a week, regardless. I may run the first two days a week of the program for squats, and do the third (which is a lighter day) doing deadlifts and assistance stuff rather than back squats.

643

Sweet squats J

644

Whoah. That’s some squattin! Especially while cutting bodyweight at the same time.

Good work, jack.

645

Thats some nice damn squatting Jack. You are putting up some awesome numbers

646

Nice work Jack,
Fine Squatting.

647

I knew after the Smolov cycle, and resultant gains, you wouldn’t be able to stay away from the heavy stuff :slight_smile:
Great work! And looking stronger than ever!

648

Re: not being able to add. Me too! I’m honestly glad I’m not the only one. All those years of school…:wink:

649

Instead of “ski log”, shouldn’t it be “squat log”?

Nice work, looks like you’ll be setting some nice PRs in your next meet.

650

Thanks, everyone, for stopping in. The DOMS fairy came last night. I am feeling it.

Press Day:

Superset:

Press: (warm up 45 x20, 90 x10) 135 x 7, 7, 7, 7, 7, 7.

NG Chins: 6, 6, 6, 6, 6, 5.

Superset:

Dips: Bw x10, +20 x10, +40 x10, +60 x6.

Cable Rows: 150 x10, 165 x10, 180 x10, 195 x10.

DB Hammer Curls: 30s x25.

BB reverse grip curls: 50 x20.

Pushup position plank, fingers pointing towards toes: 45 sec.

Timed pushups (100 total) 15, 15, 15, 12, 10, 10, 7, 5, 5, 5 (8:50, PR -15 seconds)

Notes: Nothing fancy today, but I got a nice pump. I’m hoping to recover more for tomorrow’s squat day.

651

Week 1, Day 2, Smolov Intense Phase

Squats: 45 x10, 135 x10, 255 x3, 300 x3, 340 x3, 385 x 3, 3, 3, 365 x 5, 5.

Notes: I was pretty sore walking into the gym, but that disappeared after my first two warm-ups sets. My form was a little better, but I had a few real grinder reps that I GM’d a little. All of the working sets were pretty tough, especially the last 385 and the last 365 set. I also split the seems on my shorts. I did this once during the base phase as well. I guess my ass is growing.

652

Same fairy came to my house last night. You got the old push/pull workout going. One of my favorites.

653

I am liking the push pull as well.

Bench Day:

Superset:

Bench: (warm ups: 45 x30, 90 x10, 135 x10, 185 x 10) 235 x 7, 7, 7, 7, 7.

NG Chins: 6, 6, 6, 6, 5.

DB Incline Bench: 80s x 18

Krock Rows: 120s x 25

DB Hammer curls: 35s x 20

RGSB curls: 55 x 20

Pushup Position Plank, fingers pointing to feet, 45 sec.

Notes: I felt pretty good today, but pretty stiff from squats. I had the right weight on bench today, I wanted 5 sets of 7, and I could not have gotten 8 reps on the last set.

654

That’s alot of squats. No wonder your legs and butt are growing. Way to stick with the Smolov program.

655

You’re looking strong Jack. Don’t you wish we had been workoing out like this when we were 20?

656

Nice work, Jack. Those planks sound painful.

657

Great work Jack. You are really making great progress. Glad I’m here to see it.

658

There is some stuff here in the calculators section. There is a 4 week prepatory cycle that is great-comes in a excel spreadsheet and works all the lifts in.

http://www.joeskopec.com/programs.html

and a couple of cool sqaut poems too.

659

Nice going here, Jack. Krocs are the shiznit!

660

Thanks guys!

Eco, I was pretty fit and strong through most of my 20s (although not in terms of limit strength), its my 30s I really pissed away.

Rick, thanks for the links. There is some good stuff there.