Thursday - Week 5, Day 5 - Overhead Press and Arms (Doomsday)
A. Military Press
Bar x 5
75 x 3
95 x 1
105 x 5
B. Military Press to Top of Head
105 x 5
2 x 5 w/ 115
C. Close-Grip Bench
135 x 3
185 x 3
3 x 3 w/ 205
D. Rope Pushdowns (30 sec rest)
2 sets of 12 w/ 40 i think
4 sets of 12 w/ 25
E. Dip Machine (30 sec rest, 3 sec neg) [counted as if on an oly bar]
2 x 8 w/ 225
195 x 8
165 x 8
2 x 8 w/ 135
F. Smith JM Press (3 sec neg, 3/4 lockout) [as if on oly bar] - 95 x 10, 10, 10, 9
G. Reverse Curls
20 x 10
30 x 10
40 x 10
50 x 10, 30 x 10, 20 x 10
H. Palms up Curls (3 sec neg, hard squeeze, constant tension)
20s x 6, 5
15s x 6, 6
I. DB Hammer Curls (alt, hard squeeze)
20s x 10, 10
15s x 10, 10
J. Band Crunches - 3 x 12
K. Arm Supported Leg Raises - 5 x 6 (30-45 sec rest)
Recumbant Bike - 100 cals in 10 minutes
Did some moderate overhead pressing and close-grip benching to see where my strength was at and damn do I need to keep overhead pressing in…it felt like complete shit!
Friday - Week 5 (technically 6), Day 4 (technically 6) - Deads and Back (Doomsday)
Warm Up:
Front squats
Bar x 5
95 x 3
115 x 2
135 x 1
A. Sumo Deads
135 x 3
185 x 2
225 x 1
265 x 1
295 x 5 from floor (no belt)
Then:
295 x 3 from 4" blocks (with belt)
2 x 3 w/ 315 from 4" blocks (with belt)
B. Chest-Supported Rows (counted plates only, focused on squeezing mid back)
2 x 8 w/ 90 (pronated grip)
90 x 7 (half pro, half neutral)
70 x 8 (half pro, half neutral)
C. DB Rows - 3 x 10 w/ 65
D. DB Pullovers - 50 x 10, 2 x 12 w/ 40 (when slower this week and kept constant tension on these…finally figured this exercise out!)
E. Barbell Shrugs (2 sec squeeze)
135 x 8
165 x 8
195 x 8 w/ 10 partials, 135 x 10
F. Band Goodmornings - Green band x 60, 40 , 20
Decided to re-arrange my program so I can start pulling heavy again because I have A LOT of room to make up for on sumo. Right now my split will be:
Monday - Legs (heavy)
Tuesday- Chest and Shoulders (heavy)
Wed - OFF
Thursday - Front Squats and Legs Pumping
Friday - Deads and Back
Saturday - Arms
Sunday - OFF
OR
Monday - Legs (heavy)
Tuesday- Chest and Shoulders (heavy)
Wed - Front Squats and Legs Pumping
Thursday - OFF
Friday - Deads and Back
Saturday - Arms
Sunday - OFF
Sunday - Week 6, Day 1- Legs (Doomsday)
First 2 exercises too ghetto to describe…
C. Front Squat/Back Squat superset
Bar x 8/8
75 x 8/8
95 x 8/8
115 x 17/9
D. Leg Press (as if on oly bar)
All one set
225 x 6, 270 x 6, 315 x 6, 350 x 6, 315 x 6, 270 x 6, 225 x 6, 225 x 10 tear drop reps
Sunday - Legs
A. Band Leg Curls
Long Black x 10
Long Blue x 10
Long Green x 10
Dropset: Long green x 10, long blue and long black x 10, long blue x 30 bottom partials
B. Squats
Worked up to:
2 x 5 w/ 225 (no belt)
C. Oly Pause Squats
2 x 5 w/ 145 (5 sec pauses, no belt)
1 x 5 w/ 145 (5 sec pauses, with belt)
D. Leg Press (close and low, medium and medium, high and wide)
3 x 10-10-10 w/ 2PPS
2 PPS x 20, 15, 10, and 5 split squats
Tuesday - Deads and Back
Warm up:
1.1 Bad Girl Machine - 50 x 25, 70 x 20, 90 x 15
1.2 Good girl machine - 50 x 25, 70 x 20, 90 x 15
Seated Deadlifts - 95 x 3, 135 x 3
A. Sumo Deads
135 x 2
185 x 2
225 x 2
275 x 1
305 x 1
2 x 5 w/ 330 (beltless RPE 9-10)
330 x 6 AMRAP Set (belted, RPE 10) ← need to be more patient off the floor on these and keep my abs tighter…
B. Block Pulls
330 x 3
350 x 5 AMRAP (had maybe 1 or 2 more, but blocks were shifting and I wasn’t trying to lose another toe…)
C. Straight Arm Lat Pulldowns
2 x 10 w/ 80?
80? x 10 full reps, 10 top contractions, 10 bottom partials
D. Close-Neutral Chins - Bw x 8, 6, 6
E. "Chest ups " - 4 x 12 w/ short black band
Wednesday - Deads and Back
Warmed up with leg press wide-stanced
A. Sumo Block Pulls
Worked up to:
3 x 5 w/ 315
B. Sumo Deads - 2 x 8 w/ 185
C. One-Armed Barbell Shrugs - 3 x 12 w/ 75
D. Chest-Supported DB Rows - 3 x 12 w/ 55s
E. Barbell Rows - 5 x 5 w/ 135 (20-30 sec rest)
Had to speed it up this session, so I skipped the deficit deads as the last exercise…this looked like an easy first session but it wasn’t at all…
For the record my split was SUPPOSED to be this week:
Sunday - Squats
Monday - OHP
Tuesday - Front Squats
Wednesday - OFF
Thursday - Deads
Friday - Bench
Saturday - Biceps
Sunday - OFF
But it is not going to pan out like that this week.
Sunday - 19 weeks out
Squats (shaking my fucking head…) - 16 work sets
A. High Bar Oly Pause Squats
Worked up to:
155 x 1
3 x 5 w/ 175 paused reps, 175 x 12 “touch and go”
4 total work sets
Rested 2 hours…my back was demolished in a horrible way. I couldn’t turn, go up steps or bend over without knife like pain…
Edited my plan of attack and did:
B. Leg Press
(feet medium-high, wide stance, toes pointed out)
1 PPS x 10 (3 sec neg)
2 PPS x 10 (3 sec neg)
3 PPS x 10 (3 sec neg)
(as if on only bar, first leg wide stance, second leg close stance)
3 x 7/7 w/ 365
6 total work sets
C. Hack Squats
1 PPS x 8
Dropset: 1PPS x 8, 0.5 PPS x 8, empty machine x 16
2 total work sets
D. Lying DB leg Curl Isotension Hold
30 x 60 sec
30 x 60 sec
30 x 38 sec
30 x 40 sec and 20 bottom partials
E. “Don’t Die” (gearoge leeman ab exercise that I am trying out) - 4 x 20 w/ 30 (1-2 sec hold)
A. High Bar Squats (close-med. stance)
3 x 5 w/ Bar, 95 x 3, 135 x 1
3 x 8 w/ 145
155 x 5
2 x 2 w/ 170
185 x 1 Paused
B. Side Planks (JL Style) - 3 x 30 sec
C. JL Planks - 2 x 30 sec
Done. It took me awhile to warm up and get my form ok. My back is still fucked up but not as bad, just have to stay healthy 2 more days than I get some time to rest it again…
Just one goal beyond squatting a 375 PR and pull a 520 deadlift at this meet my goal is to complete smolov and live to tell the tale!
Monday - Squats (same as sun, back felt shit and everything felt miserably heavy…)
Tuesday - Squats
A. Wide-Stance Comp Stance
2 x 5 w/ bar, 2 x 3 w/ 95, 135 x 2
4 x 5 w/ 170
185 x 3
195 x 2
2 x 1 w/ 225 (didn’t like my technique on the first rep so I did another.
Overall great day, my back felt very good and the weights moved great.
Wednesday - 18 weeks out
Smolov - Introductory cycle
Day 4 - Bench
A. Paused Bench
Worked up to:
3 x 5 w/ 210, 205 x 7 (touch and go)
B. Speed bench - 4 x 4 w/ 185 (these felt shitty-ly explosive, shut it down)
C. Wide-grip pause bench - 185 x 6, 5, 6
D. Shallow incline db press - 65 x 6, 2 x 12 w/ 55
E. Chest - supported db row - 4 x 12 w/ 45 (strappless)
F. Single leg leg press - 3 x 8 w/ 0.5 pps
A. Comp Stance Squats
K:
2 x 5 w/ 95, 135 x 3
2 x 6 w/ 165 (6 sec neg on each rep)
185 x 3 (4 sec neg on first rep)
205 x 3 (4 sec neg on first rep)
225 x 3 (normal)
T:
Worked up to:
2 x 5 w/ 205 (5 sec neg on each rep)
255 x 3
275 x 3
295 x 3
B. Speed Squats - T only: 205 x 3, 5 x 3 w/ 185
C. Bodyweight Oly Pause Squats - Both: 6 x 15 w/ 20 sec break
D. Stiff Leg Deads - T only: 2 x 8 w/ 185, 185 x 5
E. Lying Hamstring isotension
k ony:
3 x 40 sec w/ 30, 30 x 1:15
So this workout pretty much sucked for me, Tre of course did better. But for me it all started with the accentuated negatives reps …why the hell would anyone want to do that. And my back hurt so after the main work was done I had to opt for light stuff. Got a great pump on the bodyweight squats and the isotension hit my hammies so I’ll take it as mission is accomplished.
Saturday - Re-Run of Doomsday - Week 1, Day 1 (Slightly more of my programming in here…)
A. Band Goodmornings (3 sec negs, not to lockout)
Green Band x 25, 20, 15, 12
B. Deadstop Leg Press
1 PPS x 12
2 PPS x 20
3 PPS x 20
4 PPS x 20 (had to rest pause the shit out of these…)
C. High Bar Oly Pause Squats
Bar x 3
95 x 8
2 x 6 w/ 110
2 x 4 w/ 125
2 x 3 w/ 145
D. Occluded Bodyweight squats - 4 x 15 w/ 30 sec rest
Legs were done after this and it was also 1 AM haha. The High Bar squats felt GREAT after the high rep leg press and my back wasn’t really bothered at all and I still feel I went moderately heavy on Pause squats.
A. Pause Bench
95 x 6
135 x 3
175 x 2
205 x 1 paused
225 x 1 paused
250 x 2 paused rep and 1 touch and go (pussyed out on the last one)
B. Bench Overload Holds
300 x 20 sec
330 x 20 sec
C. Bench
225 x 3 paused reps and 1 touch and go
205 x 5 paused reps
6 x 4 “Speed reps” w. 205
D. Dead Bench - 8 x 1 w. 200
E. Chins - 3 x 8 w. bw
F. Incline Tilt DB Flies - 3 x 9/9 (4 sec neg on first 9 reps)
G. JM Press - 5 x 5 w. 120
H. T-bar Rows - 4 x 8 (4 sec neg on each rep)