A) Squat
…315x1
380x3 (65%)
440x3 (75%)
495x4 (85%) 525x5x4 (90%) (PR +1 rep and 3 sets)
Smolov kicked my ass today. I was low on energy and had to battle to get ready for each set. My legs were a little tired going into this, and my recovery between sets was junk.
It was my own fault for playing softball last night. I had to catch, which meant being in the Squat position for 1/2 the game. The 2 Red Bulls that I had before the game didn’t lend to a restful nights sleep, and my sad attempt at sprinting around the bases hindered my recovery from Tuesday’s Squat session. I also felt a little pull in my right quad, so I foam rolled my quads before today’s session. I didn’t have any pain while Squatting, but the rolling left my legs feeling a little weak. Let’s see, what other excuses can I come up with. It was raining out, so I was a little down. My allergies were kicking up. I didn’t have any beer last night so I was in the early stages of withdrawal. My dog ignored me when I came home today so I was feeling dejected. My bodyweight was down .7lbs so I must have been dehydrated…
Fuck the excuses. It was hard. I finished it. Time to start the recovery process and do it all over again Sunday plus one more set. Time to start the countdown.
A) Squat
…315x1
380x3 (65%)
440x3 (75%)
495x4 (85%) 525x5x4 (90%) (PR +1 rep and 3 sets)
Smolov kicked my ass today. I was low on energy and had to battle to get ready for each set. My legs were a little tired going into this, and my recovery between sets was junk.
It was my own fault for playing softball last night. I had to catch, which meant being in the Squat position for 1/2 the game. The 2 Red Bulls that I had before the game didn’t lend to a restful nights sleep, and my sad attempt at sprinting around the bases hindered my recovery from Tuesday’s Squat session. I also felt a little pull in my right quad, so I foam rolled my quads before today’s session. I didn’t have any pain while Squatting, but the rolling left my legs feeling a little weak. Let’s see, what other excuses can I come up with. It was raining out, so I was a little down. My allergies were kicking up. I didn’t have any beer last night so I was in the early stages of withdrawal. My dog ignored me when I came home today so I was feeling dejected. My bodyweight was down .7lbs so I must have been dehydrated…
Fuck the excuses. It was hard. I finished it. Time to start the recovery process and do it all over again Sunday plus one more set. Time to start the countdown.
6 sessions down, 6 to go…
hahaha that was good.
I can relate to the feeling I get when I write down reasons for a session that struggled. I think it is good to keep possible hindrances in mind, but when I’m in the middle of it I feel like a big cry baby!
I iced everything again for 15 minutes last night. Went for a 20 minute walk to loosen up my legs, and ate roughly 3000 more calories after my session.
A) Squat
350x3 (60%)
410x3 (70%)
470x3 (80%) 525x5x5 (90%) (PR +1 set or +65lbs)
Brutal. Fucking ouch.
PR of some sort. I did 525x5x4 on Friday, so that’s a PR of 1 extra set. 5 weeks ago I did 465x5x7, so I’m also considering that my 5x5 PR. So that’s a PR of 65lbs. Call it what you will.
Everything hurt going into todays session. Since no single body part hurt worse than any others, I just considered that my new baseline and decided I was fine.
Squats felt ok today, nothing great. The jump from 470 to 555 is a little too much in my opinion. I would have like to have hit something at 495 or 525 first, but I didn’t write the program.
You know a page back you are talking about missing an opener with 500lbs and now you are inching towards 6 plates. That is awesome and it truly is amazing how far you have come and I can only imagine what your new 1RM will be in a few weeks.
Great work man! Hopefully I have not caused you to look ahead.
[quote]Free2Be wrote:
You know a page back you are talking about missing an opener with 500lbs and now you are inching towards 6 plates. That is awesome and it truly is amazing how far you have come and I can only imagine what your new 1RM will be in a few weeks.
Great work man! Hopefully I have not caused you to look ahead.
Modi how is the lateral stability in the Do-Wins? Do you feel stable/supported pushing out hard with the knees? Do they grip the floor well? Do you feel you can squat back onto the heels or do they force you a bit forward? Any other thoughts?
[quote]mrodock wrote:
Free2Be wrote:
You know a page back you are talking about missing an opener with 500lbs and now you are inching towards 6 plates. That is awesome and it truly is amazing how far you have come and I can only imagine what your new 1RM will be in a few weeks.
Great work man! Hopefully I have not caused you to look ahead.
Yeah, I smoked the opener, but got called on depth, and since I respect the judges I’ll leave it at that.
Trust me, I’ve already looked ahead at the program. If I can make it through next week in one piece, I should be good for another very solid PR, maybe similar to the first round of Smolov…
[quote]mrodock wrote:
Modi how is the lateral stability in the Do-Wins? Do you feel stable/supported pushing out hard with the knees? Do they grip the floor well? Do you feel you can squat back onto the heels or do they force you a bit forward? Any other thoughts?[/quote]
The Do-Wins feel very stable, and have good grip for now. I wouldn’t wear them anywhere other than squatting since the sole looks like it would wear smooth outside in about a minute.
They are my first pair of Squat shoes, so I can’t really compare them to anything. One reason I got them is because the heel isn’t too agressive, so you can still sit back into them, but if you Squat narrow to mid stance it will allow you to hit depth easier. So far they are very durable, and seem to be well constructed, and for Squat shoes, they don’t look too bad. I got mine from Rogue Fitness, and they were very responsive to my e-mails regarding sizing, and shipping was pretty fast as well.
[quote]Modi wrote:
mrodock wrote:
Modi how is the lateral stability in the Do-Wins? Do you feel stable/supported pushing out hard with the knees? Do they grip the floor well? Do you feel you can squat back onto the heels or do they force you a bit forward? Any other thoughts?
The Do-Wins feel very stable, and have good grip for now. I wouldn’t wear them anywhere other than squatting since the sole looks like it would wear smooth outside in about a minute.
They are my first pair of Squat shoes, so I can’t really compare them to anything. One reason I got them is because the heel isn’t too agressive, so you can still sit back into them, but if you Squat narrow to mid stance it will allow you to hit depth easier. So far they are very durable, and seem to be well constructed, and for Squat shoes, they don’t look too bad. I got mine from Rogue Fitness, and they were very responsive to my e-mails regarding sizing, and shipping was pretty fast as well.
[quote]mrodock wrote:
Excellent, they are on their way
The sambas are amazing for sumo deadlift by the way, couldn’t believe how good they were the first time.[/quote]
Yeah, I really like the Sambas. Nice and low, and comfortable as well. Let me know how you like the Do-Wins. I know it takes some people a few sessions to get comfortable with them, but I liked them right out of the box.
Alright, it’s official. I just sent in my registration for the 2009 USAPL Raw Nationals. They are being held on July 25-27 in Charlottesville, VA.
I will be competing in the 275lb class on Sunday July 27th, and my buddy Matt McGorry will be competing in the 198’s (hopefully not the 181’s again) on Saturday the 26th. This should be a lot of fun. It will be the first time we have competed on seperate days, so I can kick back and watch him lift without worrying about being in the same flight, or being in the warmup room and missing something. He usually brings along a posse so there should be some good lifters to watch.
I’ve got a couple other friends down in VA, so I may see if they want to come and watch, and celebrate afterwards.
[quote]Modi wrote:
Alright, it’s official. I just sent in my registration for the 2009 USAPL Raw Nationals. They are being held on July 25-27 in Charlottesville, VA.
I will be competing in the 275lb class on Sunday July 27th, and my buddy Matt McGorry will be competing in the 198’s (hopefully not the 181’s again) on Saturday the 26th. This should be a lot of fun. It will be the first time we have competed on seperate days, so I can kick back and watch him lift without worrying about being in the same flight, or being in the warmup room and missing something. He usually brings along a posse so there should be some good lifters to watch.
I’ve got a couple other friends down in VA, so I may see if they want to come and watch, and celebrate afterwards.
Time to kick the training into high gear. ;)[/quote]
I can sit back and make fun, er, I mean cheer you on.
Good grief, Matty McG better not do another meet in the 181s - the side judges may not be able to see him when he squats.
