Thanks OG, LS, and DCA! I appreciate the support.
Week 3, Day 2, Smolov Intense Phase.
Squats: 45 x10, 135 x10, 225 x 5, 255 x 3, 300 x3, 340 x3, 405 x 3, 3.
Notes: Today was a walk in the park compared to Monday’s 5x5 at 385. I was also feeling much less distressed going in, so that helped. 405 is no longer spooky and will most likely be my new opener. I hit depth + on each rep and had at least 1 or 2 in the tank on each set. Good times.
thats some badass OHPing Jack.
Being comfortable with squatting 405 is quite amazing.
I guess you feel comfortable with 405. Two sets of three equals comfort. Great training.
Nice work Jack- great squats!!
405 for triples , great progress.
Thanks everyone, I appreciate it. Smolov sucks, but my squat is definately improving.
Bench Day:
45 x 30, 90 x20, 135 x 15, 185 x 10, 225 x 5
Superset:
Bench: 265 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3.
NG Chins: 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, (50total, 100 for the week).
DB Incline Bench: 100s x 10 (rep PR + 2 reps), 75s x 15.
Krock Rows: 140 x 20 (Rep PR + 10 Reps).
100 Pushups for Time: 20, 15, 13, 10, 9, 7, 7, 7, 6, 3, 4 (8 min, 35 sec).
Fingers back push-up plank: 45 sec.
Notes: It was kind of a grinder today. I got 10 triples at 90% of 1RM and I was pretty pleased. The krock Rows wiped me out, and the pushups left me in a pile of sweat. I am suffering from then usual aches and pains.
There you go again, Jack…doing those bench/NG chins and making my arms ache!! Holy crap a plus 10 rep PR?! Super Congrats and at 140 no less…we dont even have 140’s in the gym I go too!! That was a beastly session, well done!
HOLY SHIT Jack! Thats a damn good bench workout!!
Herculean effort, Jack. You need to add some collar-stealer presses on a bosu ball to help with core stabilization. Sounds like you have kept those fools at bay for a couple weeks. Keep up the good work.
Jeezus Jack - Your volume is freak’in amazing. Have you stopped to gauge how its working out for you? I like the looks of the program but it makes me sleepy and hungry reading it.
Nice work.
Thanks guys! Murl, no recent collar-stealers. :). OP, I am going to hit some double next week on the OHP and Bench, then test the week after, then a short deload and likley switch gears. I think its increasing my strength and work capacity, but it takes to damn long.
Smolov Intense Phase, Week 3, Day 3:
Squats: 45 x10, 135 x10, 225 x3, 275 x3, 315 x3, 365 x3, 405 x 3, 3, 3, 3.
Notes: 405: I own it. But I am beat to shit. I guess that’s the price of ownership.
you’re turning into a beast buddy
Thanks, Pete, I appreciate that.
Dateline, Mt. Baker, Or.:
My buddy, who recently got back from Afghanistan, is shipping off to Iraq in a couple of days, so we rented a cabin at the base of Mt. Baker as a little send off. We spent most of the weekend catching up, playing chess and backgammon, and goofing off, because, unlike most of the rest of the country, it was raining most of the time, even at the base of the hill. We caught a window yesterday and hit the slopes in the afternoon.
My lower back was fried before I started and I am flat out too heavy. I was getting winded just getting in and out of the bindings. Its been about three years since I’ve been on a snowboard, and the first run was pretty ugly. But I caught the groove pretty quickly and had a great time.
In the parking lot before we started, there was water running like a little river from melting snow. We left about 6:15 p.m. and the temperature was dropping. Some other friends of ours stayed a little later for the night skiing, and I commented that the lot was going to turn into a nightmare, and it did. The lot apparently turned into a skating rink just after we left. One of our friends slipped and turned an ankle on the way to their car, another hit her head pretty good on her first fall (probably a concussion), then hurt her elbow pretty badly on the second. Good times.
Of course, now that we are packing up to leave, it is sunny, cold and perfect out with a couple inches of new snow from last night. But that is the way it usually works.
I am supposed to squat today, but I doubt that’s going to happen after a 4 hour car ride. So I may push my schedule back a day.
I hope everyone had a great weekend.
[quote]jjackkrash wrote:
Thanks, Pete, I appreciate that.
Dateline, Mt. Baker, Or.:
My buddy, who recently got back from Afghanistan, is shipping off to Iraq in a couple of days, so we rented a cabin at the base of Mt. Baker as a little send off. We spent most of the weekend catching up, playing chess and backgammon, and goofing off, because, unlike most of the rest of the country, it was raining most of the time, even at the base of the hill. We caught a window yesterday and hit the slopes in the afternoon.
My lower back was fried before I started and I am flat out too heavy. I was getting winded just getting in and out of the bindings. Its been about three years since I’ve been on a snowboard, and the first run was pretty ugly. But I caught the groove pretty quickly and had a great time.
In the parking lot before we started, there was water running like a little river from melting snow. We left about 6:15 p.m. and the temperature was dropping. Some other friends of ours stayed a little later for the night skiing, and I commented that the lot was going to turn into a nightmare, and it did. The lot apparently turned into a skating rink just after we left. One of our friends slipped and turned an ankle on the way to their car, another hit her head pretty good on her first fall (probably a concussion), then hurt her elbow pretty badly on the second. Good times.
Of course, now that we are packing up to leave, it is sunny, cold and perfect out with a couple inches of new snow from last night. But that is the way it usually works.
I am supposed to squat today, but I doubt that’s going to happen after a 4 hour car ride. So I may push my schedule back a day.
I hope everyone had a great weekend.
[/quote]
Mt Baker is a pretty place. Sounds like y’all had a great weekend!
Edit: I’ve been calling it Mt. Baker, but its really Mt. Hood! I’ve been doing that all week, I don’t know why.
[quote]jjackkrash wrote:
Edit: I’ve been calling it Mt. Baker, but its really Mt. Hood! I’ve been doing that all week, I don’t know why. [/quote]
I have been up to Mt Hood too. The lodge up there is really cool!
I skiied Mt. Hood over Christmas holiday and had a blast. Fell once on that black diamond run near the top of “The Face”. I think its called 1 1/2 bowl. It was a yard sale fall and I spent 20 minutes hiking up the face to gather my stuff. That was a workout! The rest of the day was spent pushing top speed out of those “performance” rentals.
Good times! Great views! Good food!
The upper double black diamond runs around the “superbowl” weren’t open when I was there.
Great Mountain and since the elevation starts at 5366 its easy to get winded if you aren’t use to elevation.
That’s alot of volume. Your power continues to increase in all you lifts. Way to stick to the program. long way from Hood but we had to go up Mt Rainer many moons ago and pull a group of SEALS who were trainig off. We never let them forget it.
Cool trip. Wish Fish luck as he heads to Iraq. Also, since you are slightly above your college playing weight so to speak, you should try taking those pushups for time and substituting burpees for time.
JW, it is a very pretty part of the county. OP, I have had my share of yard sales. And I know the runs you are talking about, but only from reading the map! Harry, I am sure that there are cool things that you haven’t done, but I am not sure what they would be. Murl, one more week, then there may be burpees in my future!
Week 4, day 1, Smolov Intense Phase (Almost done!)
Squats: 45 x10, 135 x 10, 225 x 5, 275 x 3, 315 x3, 340 x4, 385 x 5, 5, 5, 5, 5.
Notes: I felt like I got hit by a car this morning, and I don’t feel much better now. Snowboarding left my joints pretty beat up, and the squats finished me off. I hit good depth today, but I GM’d a lot of the reps. My lower back is fried accordingly. I need to knock that shit off. Two more sessions left, then Smolov is in the books.