Squats are taking off, Jack. When is your next meet?
Jack- I got nothing to add except…Bad ASS! Killer work on Smolov!
JW, I don’t have a meet scheduled, but I’d like to do one around July. Thanks OG!
Press Day:
OHP: 45 x20, 90 x10, 135 x5
Superset:
OHP: 175 x 2, 2, 2, 2, 2, 4 (rep pr +2 reps).
Chins: 7, 7, 6, 5, 5, 5.
OHP: 135 x 16 (rep PR I am pretty sure).
Superset:
Cable rows: 165 x10, 180 x10, 195 x10, 210 x10.
Tri Pulldowns (rope): 60 x10, 70 x10, 80 x10, 90 x10.
Fingers back push-up plank, 45 sec.
Notes: I still feel beat up from snowboarding and squats and my elbows hurt even more than usual. But my OHP felt pretty strong today, I could have done some doubles with a little more weight. I am looking forward to a deload after I test maxes next week.
Great work, Jack. Squats are strong as hell. Millies are looking great. Looks like the NW is treating you well.
5 X 5 X 385 is at least a 455. Really don’t know how you do it but you’ve managed to set PRs on your presses while on a full smolov cycle.
Just amazing!
Nice work. Sounds like you’re looking forward to finishing off the bottle of Smolov!
Thanks LS, and FF, for stopping in! Math, you are 100% correct, sir.
I hope everyone else is enjoying the Olympics as much as I am. I sat and watched a heartbreaking USA loss to SUI in mens curling with my dad today, and, truthfully, I was really into it. I just love all things Olympics, except possibly men’s basketball and tennis. I don’t think a sport should be in the Olympics if the Oly’s don’t represent the pinnacle of that sport.
Smolov Intense Phase, Week 4, Day 2.
Squats: 45 x15, 135 x10, 225 x3, 295 x3, 340 x3, 405 x 4, 4, 4.
Notes: This morning was a bit of shocker. The Joe Skopec calculator had me set to do 3 x 4 x 385, which I was mentally prepared for. But that didn’t seem right, because day 2 is usually the hardest day of the week. So I checked the dragondoor site, and, sure enough, today was 3x4@405. So today was bit of a grinder, but its in the books. One more session of 4 sets of 3 at 405 and its over, except for the test day.
Side Notes: There was a skinny/smallish looking kid squating next to me who couldn’t have weighed a buck fifty. He worked his way up to a bunch of sets of 5 @ 315, going ATG, with a little jump at the top. Then he did a bunch of front squats @ 205 the same way. I suspected an oly lifter, so I asked him how much he snatched, and he just smiled and said he’d snatched 285 and C&J’d 335. The little fugger was pretty impressive.
Got to agree with you. Love all things olympic. Did you know Arnold was on the Junior Champion team of Austria for curling? You’re squats are exploding.
Nice work JJ.
Jack- That was me squatting next to you…dont I wish! Hey great job on your squats! 405 is fantastic work!
Nice squatting Mr. JJ! That’s a fantastic set!
As per usual, impressive squatting.
I couldn’t agree more about your Olympic perspective – either the best of the best show up and compete like hell, or I’m not interested. My personal fave event is women’s downhill.
Thanks, all for stopping in! Harry, I did not know that about Arnold. One of these days I may just have to share my Arnold/cigar night story. Kimba, my fave is diving. But that was my sport, so go figure.
Bench day:
Bench: 45 x 30, 90 x20, 135 x15, 185 x 10, 225 x5
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Superset:
Bench: 275 x 2, 2, 2, 2, 2
WideGrip Lat Pulldowns: 135 x10, 150 x10, 165 x10, 190 x10, 195 x 5
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Bench: 275 x 4 (rep PR +3 reps), 225 x10
DB Incline Bench: 105s x 9 (weight PR, rep PR +9 reps), 75s x13
Krock Rows: 150 x 10 (weight PR, rep PR +10 reps).
Notes: I felt really good today, but a little rushed, so I skipped pushups and some arm stuff. I was really happy with bench and the reps at 275. Also, that is the most I have ever used for DB incline benching and krock rows, so I was pretty happy with that lift as well. I skipped chins and went with pull downs because my elbows hurt so much. On that note, I went to the Asian guy today and he made me squeel like a little girl, but, for the first time in a long time, my elbows don’t hurt at all. So I got that going for me.
Very cool report on the elbows. Is that the first time you’ve squeeled? Any video?
Great benching and congrats.
Skipped pushups and arm stuff?! I don’t know how you expect…
Seriously, this is some pretty intense effort. Impressive lifting.
Great job, Jack. Bench is looking strong. Squats are nuts. The progress is really amazing. Keep it up!
Man Jack, You are making me dizzy! Great work!
Thanks fellas, for all the e-support! I appreciate it.
Smolov Intense Phase, final workout.
Squats: 45 x 10, 135 x10, 225 x 3, 315 x3, 365 x3, 405 x 3, 3, 3, 3.
Notes: I feel beat to shit. Today was a grinder. My hips, ass, and IT bands were in distress from Thurs., and they feel worse now. But I took all my squats to rock bottom today, and Smolov is in the books. So I got that going for me.
Your training has taken a decided turn into badass, sir. Can’t wait to see the test results. What are you shooting for?