Smolov Intense phase, week 1 day 3,
Squats: 45 x10, 135 x10, 225 x 3, 300 x 4, 340 x 4, 4, 4, 4, 4.
Notes: The weight felt really heavy today, although my 4th and 5th sets were stronger and deeper than my first 3. Now, 2 days rest with no lifting.
Big Seattle Boat Show Report:
We took the boy to see his Grampie at the boat show for the invite-only, VIP showing before the main show opened on Thursday. We had a great time. The boy inspected about 50 different boats.
He wanted to inspect the helm and throttle, the horn, and the head, of each vessel. The head was the most important component. He declared that the new 45’ Sea Ray is the best one and the one we should buy because it had the “best pottie.”
http://www.searay.com/Page.aspx/pageId/10230/pmid/171175/450-Sundancer.aspx
In actuality, if I had 3/4 of a $million laying around, that is the boat I would get. Aside from a kick-ass interior and monster twin turbo diesels, a computer connected to a joy stick controls and independently moves and throttles the outdrives at low speeds and you can literally point the stick and move the boat in any direction on a 360 degree continuum for docking and other low-speed maneuvers.
Or, you can push a button, and the computer holds the boat in a stationary position within a foot or two tolerance based on the GPS, even in a heavy tide. It was a very impressive set up.
That Searay sounds like the perfect Bass fish’in rig. Think I’ll look into it.
Boat shows really get my heart race’in. Its the best cardio I’ve found.
Sounds like a great boat show. That Sea Ray is a sweet boat. Those cats from Brunswick cast off this brand. http://www.albemarleboats.com/offshore/index.html Thankfully the Albemarle is still being built.
OP, that would be one gas guzzlin’ bass boat.
JW, Brunswick is a pretty sophisticated outfit. If they can weather the storm, they will be the dominant player in the industry. They even figured out a way to make Bayliner a solid product.
Week 2, Day 1, Smolov Intense Phase:
Squats: 45 x10, 135 x 10, 225 x 5, 255 x4, 300 x4, 340 x4, 385 x3, 4, 4.
Notes: Everything felt heavy and slow today. But its in the bank.
Ncie squatting big guy.
[quote]JoeGood wrote:
Ncie squatting big guy.[/quote]
Joe is 100% correct. Great squating.
Jack your squatting blows me away! Good stuff. BTW, they used to make Bayliners down the street too. Oh, those were the days! HAHA
Thanks Joe and Steve, I appreciate it. I may get my yearly allotment of squats in this month. JW, the big Bayliners are now called “Meridians” and they are pretty nice boats. My dad’s shop picked up a bunch in a chapter 7 and there are some smokin’ deals on them right now. If I only had some cash . . …
Press day:
OHP: 45 x20, 90 x10, 135 x 5
Superset:
OHP: 150 x 5, 5, 5, 5, 5, 5, 8.
NG Chins: 6, 6, 6, 6, 6, 6, 5.
Superset:
Dips: BW x 10, +20 x10, +40 x10, +60 x5
Cable Rows: 150 x 10, 165 x10, 180 x10, 195 x10
Hammer Curls: 40s x 20
RG BB Curls: 55 x20
Notes: Pretty good workout, but my elbows hurt. They hurt all the time, but I have just been ignoring it. I need to hit some mobility work for the elbows in a big way. Also, I ran out of time for the timed pushups. I’ll move those to Thurdday (bench day). I did pretty well with chins, considering my weight. I have been holding pretty steady at 232-35. I may take a one month deload after Smolov and do body weight stuff, complexes, and circuits and cut some fat. I don’t want to, but I also don’t want to go by 40 inch pants.
Side notes: We are off to the boatshow again, but taking my sister and her boys as well. We are going to probably also stop by Pike Place Market and watch them throw the fish. The boys should love that.
That is some solid pressing, chinning and dipping.
Yeah, don’t buy 40 inch pants. A month of cutting beats the hell out of having to buy a new wardrobe!
Nice pressing nice work.
that is allot of pullups.
I always have to watch pullups- of any grip more they kill my elbows and tendonitis.
You are probably right, Kimba. I will probably run a cut after I finish smolov. KMC, I’m not sure what to do about the elbows. Chins are about half my upper back work, and I have played with just about every grip there is. Almost every exercise hurt them, especially squats.
Smolov, Intense Phase, Week 2, Day 2.
Squats: 45 x10, 135 x 10, 225 x5, 275 x3, 315 x3, 365 x4, 385 x 3, 3, 3, 405 x 3 (Rep PR +2 Reps).
Notes: My legs and hips feel like bricks. I took all the reps past depth today, from 45 lbs. on up, except 405. The reps at 385 felt controlled and solid, very little bounce. 405 was about legal, maybe an inch high. I was a little spooked repping it. Now I am over it.
Solid work Jack!
[quote]j_willy3 wrote:
Solid work Jack! [/quote]
Definitely the work of a Mass-ochist.
Use the hanging Ab-straps for pull ups - they work better in targeting your lats than standard ull ups by the way.
You will not have a full range of motion but your Brachialis and forearm flexors will not activate either.
Rick
Oh yeah good SKWATTIN!
solid work Jack.
Damn you’re doing a lot of squating. Nice work. Way to hang with an obviously tough program.
Thanks JW, PG, Pete and Steve. I’m feeling pretty beat up right now. I’ll be glad when its over.
Rick, I can’t even picture how you would do pull ups with those hanging ab thingys.
Bench Day:
Bench: 45 x 20, 90 x10, 135 x10, 185 x10, 225 x3
Superset:
Bench: 250 x 5, 5, 5, 5, 5, 4, 4.
NG Chins: 6, 6, 6, 6, 6, 5, 4.
DB Incline Press: 90 x 15
Krock Rows: 130 x 20
Timed Push Ups: 20, 15, 15, 10, 10, 8, 7, 5, 5, 5. (8 mins. flat, PR - 50 Sec.).
Notes: I felt beat up when I woke up today, then I spent 4 hours in a car delivering my beloved John Deere X500 Garden Tractor that I finally sold for less than I wanted to, then I felt really beat up. (My todler wasn’t happy with the sale either.) The workout felt pretty good, all things considered, but my joints are really feeling it. I think my work capacity is improving. I need a deload, but I won’t take one until I finish Smolov–unless it finishes me first. I am still trying to figure out how I am going work two days worth of snow boarding next weekend and still have enough left in the tank to finish on schedule. I may strech the program by a couple days.
Smolov is making you do that kind of volume and potentially interfering with a ski trip? News Flash, he is sitting back sipping a Stolichnaya while he reads about the pain he is inflicted on the unknowing metalhead masses. I would treat the ski trip as an upcoming “meet” and own the mountain, but that’s just how I roll.
That’s some amazing Bench and accessory work pawdna, and my serious condolences on the loss of your loved one.
Nice work Jack- good benching.