decided to restart smolov.
squats 4x9: 120kgs - hard! but good
OHP 6x3/5/4 - 62.5kg
dips 3x6
DB row 4x10/15 50kg
face pulls 3x10
Squats 5x7 130kgs - relatively easy
OHP 57.5kg x5/60kg x5/62.5kg x5/65kg x5/67.5kg x3/70kg x2
Push Press 70kg x5/72.5kg x5/75kg x5 - will keep with the ramping
DB row 10x5
goddamn fucking ill again - some massive head cold. had to restart on monday with it still
squats 4x9 130kg - hard with a tight chest
RIGHT now iv got rid of this fucking thing!
RESTART
Strength Goals - Summer '10: Back Squat 500lbs, OHP rep 80kg/1rm 90kg
Winter '10: Front Squat 300lbs, Deadlift 550lbs
Misc: get better calves 18"
Other Goals - Summer '10: loose enough fat to be not emmbaressed to take off my shirt at the beach, 5K run within 30min.
April 5th: Start Smolov Mesocycle(4weeks)
squat 4x9 120kg
OHP (2/3/5 x3) - 55/57/60kg
BB rows x5 - 55/57/60/70/70/70/70/70
Dips - BW x5/5kg x5/7.5kg x4/10kg x4/12.5kg x4
Fat Curls 35kg 5x5
St Calf raise 80kg 4x10
Weds:
squat 5x7 130kg
ohp 60/62/65/67/70/72kg, 5/5/5/4/3/2
dips bw/5/7/10/12kg 5/5/5/5/4
1 handed BBcurl 5x5
pleased with the training
Back Squat 7x5 - 135kg
Db row 50kg 10x5
Hs Row 25reps
pulldowns 25reps
Monday: 4x9 130kg
OHP 60kg-70kg 5/5/5/3/2
my god, i have been such a twat. i found CTs ‘carb cycling’ article, decided to stop winging my diet and follow this.
AND I FOUND OUT THAT I HAVN’T EVEN BEEN EATING ENOUGH. when i stopped drinking milk in january, i didnt become ‘carb phobic’, i just stopped injesting more than about 100g a day, more on squat days. this led my overall calories to drop BELOW 2500, that just my fucking BMR! at least i have woken up to this fact now. i have to eat alot more now, even following the ‘endomorph losing fat’ template.
in other news, im crawling back to 5/3/1, as i miss deadlifting and front squatting. please forgive me Wendler!
and i have an ear infection, which leaks!
squat 85% 140kg x6 - suprisingly hard
GM 5x5 45kg
Fsquat 5x5 80kg - out of practise
shrug 6x10 140kg
Seated calf 5x10 40kg
OHP 85%: 62.5kg x8 - not a new pr, but the reps felt solid and i was happy with.
i watched deisel crew vid on rest pause methods - use 10rm, do 8reps then 4 set at max reps with 10-15sec rests, and decided this was a good way of intensifying the accessory work so i bust my ass AND get it done in an hour. i will increase the weight when the sets are like 8/6/6/6/6
DB row 50kg 8/8/6/5/4
OHP 50kg 8/5/5/5/4 - work capacity needs increasing
side lateral 5kg 8/8/5/5/5
rear flyes 5kg 8/8/5/5/5
DB curl 15kg 5x5
T ex 5x10 45kg
Deadlift 85% 155kg x8 - easy, but didnt want to push it after a long break
Fsquat 5x5 82.5kg easy
Deadlift 5x5 100kg easy
Shrug RP 140kg 8/8/8/8/8 - easy
Standing Calf raise RP 90kg 8/12/12/10/10 - easy
Bench 85% - 90kg x8, happy with this because i havent benched since the begining of march
accessory work rest pause-
DB row 50kg 8/8/8/6/5
Bench 60kg 8/3/6/6/5 - really hard, used to plenty of rest between sets.
spyder curls 12.5kg 8/8/7/7/6
Tricep Ext 50kg 8/12/12/12/10
Rear flyes 5kg 5x8
lat raises 5kg 5x8
really likeing rest-pause, its tough and quick, all this is an hour!
Squat 85% 130kg x 8
GM 5x5 47.5kg
Fsquat 5x5 85kg
Seated calves 30kg 8/8/8/8/8
Shrugs 145kg 8/8/8/8/8
OHP 90% 65kg x6 meh
RP
db row 50kg 8/6/6/6/6
OHP 50kg 8/6/4/4/4 - hard!
Standing calves 100kg 8/12/12/12/10
FatG BB curls: worked up to 37.5kg x5 
Tex 55kg 8/8/8/8/8
FatG lat raise 7.5kg 8/6/6/6/6
FatG rear flyes 7.5kg 8/8/8/8/8
Deadlift 90% 162.5kg x7 - could have done eight no probs, felt good tonight
dead 5x10 100kg - v quick
shrug RP 150kg 8/6/8/6/8
seated calf RP 35kg 8/12/12/12/12
good training tonight, very cathartic
Bench 90% 92.5kg x6 - a bit meh, but i did take a whole month break from benching, so i guess not too bad. i remember when it was 80kg x6
DB row 5x5 - forgot the duct tape i was gonna use to tack on extra plates
HS row wide pronated RP 100kg 8/8/8/8/8 - nice
Bench RP 60kg 8/8/6/4/5 - getting better, definetly need to improve pressing strength endurance. when i hit RP 100kg, i will be beastly!
Tex 52.5kg RP 8/12/12/12/12, adapting well
did some lat and rear raises, kinda ran out of time.
Squat 90% 140kg x8 - plaesed with this, but realised i did 140kg for ten back in march, not sure whats going on here.
Squat 5x10 100kg 1st set - well, this fells comically light
4th set - im gonna throw up
(PANTERA!!!)
5th set - im a beast! (nearly throws up)
ooh, and a bit of gpp by helping tidy up the weight room - seriously, at the end of the day, every DB from 5-50kg is everywhere BUT on the rack. and half the time the poor sod who shift it is a liitle lady! some of the staff in this place weigh less than 50kg.
MP 95% 67.5kg x6 - plaesed with this, a new rep pr i think. reps felt good.
MP RP 50kg 8/6/5/4/4 - hard today due to max effort.
BB row 62.5kg RP 5x8
HS row wide pronated 100kg 5x8
Tex 55kg RP 8/12/12/10/12
FAT EZ curls RP 8/8/6/6/6/6
1rm UPDATE: Squat 410lbs, dead 440lbs, bench 250lbs, ohp 160lbs
started volume phase of Korte 3x3