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Training Logs
621

TODAY’S SHIT:

Squats
Warm up
155 x 5
155 x 5
165 x 4
165 x 4

No sticking point for me today, folks! I think I bes gettin’ faster.


Deadlift
Warm up
195 x 4
195 x 4
195 x 4
195 x 4

16 reps @ 85% of max ~~~

Bench 
110 x 4
110 x 4
110 x 4
Not feelin' bench today so left it at that. Didn't hold my pauses long enough I don't think. It was like a 1 or 2 count, when I am used to like 4. OH THE HORROR! haha
I mighta not paused every rep either, I can't remeber. 
NOTE TO sELF: next session less squat/dl volume, more bench volume. 

Anyway 12 reps @ 88% of max <--, ha! I actually calculated that one out for realz. Usually I just make it up :) 

decline sit up things x 25
shrugs 1 x 25 @ 85lbs. FINALLY got it all done in one set. No stupid grip slippage today. 

Life news:
Yesterday I made shepards pie with ground lamb/pork and a PURPLE mashed potato topping with goat cheese. Twas awesome indeed. 
Uhh, nothing else..


PeACE out!
622

LOL

nice concert

strong too

623

glad to see you’re still killing it, love the time you get spend with your son.

624

[quote]Spock81 wrote:

NOTE TO sELF: next session less squat/dl volume, more bench volume.

[/quote]

What did i just read? Need more of dem squats

625

Hidy Ho folks!

Workout:

Squats
Warm up
150 x 6
150 x 6
165 x 2
175 x 2
180 x 2 <–yippie!

~~ All reps paused, some longer than others**

18 reps @ 77-92% of max, maybe…

Good mornings
95 x 5
95 x 5
100 x 5
95 x 5

Bench
Warm up
100 x 6
100 x 6
110 x 2
115 x 2
120 x 2
120 x 2
115 x 2

22 reps @ 79-89% of max
Losto bench volume, but I feel better after yesterdays imperfectness, ha-ha. 

Uhh 
Bent over row
75lbs for 4 sets of 10, diff grips

Face pulls 1 x 30
Ab wheel roll outs 1 x 30 <-- so boring.......

MMK DONE.
I think tomorrow I will do some lighter squats/pressing for recovery, and work up to a heavy DL to make that recovery have no purpose, LOL! 


Life news:
GOing out for din din tonight with some people I used to work with back in the day. They be good people/I am going to eat my face off.
Hopefully I will not disgust them with my ability to shovel mass quantities of food in my mouth. Ah well. 

KSEEEEEEYAA
626

K HI WORLD:

Today:
Squats
warm up
145 x 5
145 x 5
145 x 5
145 x 5
~~ PAused
~~20 reps @ something or other %%%

Deadlifts
warm up
185 x 3
185 x 3 <–I exhaled too forcefully and some spit pile thing came out of my mouth and landed on the mirror (ew) so one of my reps was weird cause I was all like “woah, oops” etc…
205 x 2
215 x 2
225 x 2
225 x 2

Military press
65 x 6
65 x 6
75 x 3
85 x 2
80 x 4

Face pulls 1 x 50
cable bicep curly shit 15, 10, 10, 10
Straight legged sit ups x 50

DONE

627

Good work Spock. So were they aghast last night at the huge quantities of food, like you thought they would be? Don’t leave me hangin here. :slight_smile:

628

“cable bicep curly shit” love your scientific exercise names.

629

HOLLA!

Workout of April 25th, 2012:

Squats
Warm up
165 x 4
165 x 4
175 x 3
175 x 3
170 x 3

~~ PAUSED

17 reps @80-88% of max

Deadlifts
175 x 6
175 x 6
175 x 6
CHALK NEEDED
175 x 6 Whewf

Tried to go chalk-less, but mah palms where sweaty so I added it for the last set.
I am happy with my deadlift form today (for once). Chest felt good N’ upright and whatnot.
24 reps @ 75% of max

HMM FLOOR PRESS
110 x 3
115 x 3
115 x 3
120 x 3 ← Gotta be a PR of some kind.
115 x 3
~~All reps paused for a 5 count

15 reps @ 80-87% of max

In an effort to stop deadlift back roundage I have decided to do BW hyper extensions every day and keep trying to add. Today was 1 set of 20. Hopefully tomorrow I will get 22…
uhh bent over row, 85lbs 4 sets of 5
shrugs 85lbs 15, 10, 5 (just wanted to get to 30)
Face pulls 1 x 25
OH hanging leg raises 3 x 10

DONE
losta shit accomplished today. I AM ON A STOP DA BACK ROUNDIN’ MISSION. This shit is driving me bonkers.
Ah well. I don’t mind having a project, I suppose.

Life news:
NEW JACK WHITE CD CAME OUT THE OTHER DAY. I preordered it so my copy is in the mail, horrah (along with a cook book cause ordering stuff online makes me lose self control a lil).

Uhh what else…

K NOTHING SEE YA

630

[quote]Heracles_rocks wrote:
Good work Spock. So were they aghast last night at the huge quantities of food, like you thought they would be? Don’t leave me hangin here. :)[/quote]

HA! WEll one girl let me have the rest of her dessert so she couldn’t have been too disgusted. I don’t understand this concept of being “full”. If there is food on my plate I will eat it. I pre warned everyone that I am a pig and I get sweaty when i eat sometimes and ya. Everyone was very understanding of the fact that I have an appatite of a 300lb man.

631

Moving some great weight. Truly.

We all die alone.

632

Hello pals

Workout:

CAN YA GUESS WHAT IT’S GONNA START WITH??

…

Squats
warm up
150 x 6
150 x 6
150 x 6
150 x 6
whewf, kinda felt like cardio…

~~paused
24 reps @ 75% of max

Good mornings
85 x 10
85 x 10
85 x 10

BW back ext 15, 10 ← DAMN i wanted one big set, but holy mann the soreness. Hurt so good…

uhh Bench
115 x 3
115 x 3
110 x 3
110 x 3
110 x 3
110 x 3
** paused 3-5 count
One set of close grip for da fuck of it 95 x 6
18 reps @ 82-86% of max

Standing cable ab stuffs 4 sets of 25
face pulls 30, 20
bicep curlage hmm i forget… uhh 20, 10, 20 I think? I know I did 50. Damn, now this is gonna bug me even though I could care less about stupid bicep shit.
WHATEVA

BYE BUDS

633

how are your joints holding up? i dunno how you find the energy to do all the accessory work after.

634

[quote]Spock81 wrote:

[quote]Heracles_rocks wrote:
Good work Spock. So were they aghast last night at the huge quantities of food, like you thought they would be? Don’t leave me hangin here. :)[/quote]

HA! WEll one girl let me have the rest of her dessert so she couldn’t have been too disgusted. I don’t understand this concept of being “full”. If there is food on my plate I will eat it. I pre warned everyone that I am a pig and I get sweaty when i eat sometimes and ya. Everyone was very understanding of the fact that I have an appatite of a 300lb man. [/quote]

Tell ya what! If we ever meet up in real life, we’ll decide on something and have an eating contest to see if you really do have that big of an appetite.

635

OH HAI GUYS:

Today is an exciting day. I think I am ready to try out a new program. Not making any promises that I will stick to it, but I am ready to give it a shot.

It’s weird, you know. I feel semi sane for most of the month and then right around the 26th or so I start going mental and want to change my whole life/routine/hair etc… I have little to no control over it, so let’s hope at this time next month I will silence my inner deamons and continue on.

DRUM ROLL PLEASE

SMOLOV for mah squattin’
SMOLOV JR. for mah benchin’

OFF days, since I refuse to take them will be things like really light high rep touch and go speedy dealifts so I can keep forcing good form into my brain. High rep BW back ext, lat pull downs, facepulls, other random back shit. Maybe a shoulder thing or two or whatever. Not all in one day. This is just mixed all up on different “rest” days.
Now I know, I know, NO DL-ING on this routine. But I need to continue to work on my form with this shit and for some reason no matter how much volume I do I never feel dead/sore etc… Should be fine.
Will not max out. Nuff said.

OKAY SO today’s:

Squats
warm up
135 x 9
135 x 9
135 x 9
135 x 9

NO REPS PAUSED cause I need to stop obsessively pausing everything, gah. I also worked on sitting BACK more instead of down. I think this will help me keep my chest up better. I dunno. Feels different, but will probably get used to it soon.

Bench
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6

First and last rep paused**

Incline crunches 1 x 30
bi curl 3 x 15
face pulls 3 x 15

Done.
I hate biceps so much that I make myself do them like every day so I don’t have to do them the next day. WELL NEXT DAY NEVER COMES cause I keep pre doing them so I don’t have to do them, Lol. I am so mental. Ah well.

Life news:
.

K BYE

636

[quote]kpsnap wrote:
Moving some great weight. Truly.

We all die alone.[/quote]

:smiley: Snap you crack me up :slight_smile:

But yes! You are doin swell My Spocky!

Smolov was very hard for me to do–and I ended up not even making a full week and a half. For me all the volume sq and dl was too much as often as it called for. And fuck a bunch of bench volume. isn’t jr every day practically benching? Unless I had one in my house I’d never do it. Not to dis your plan that you!! Ha :D!!

I hope whatever you do works out for ya!

OH…when do you find out about the interpreter program?? huh huh huh!!!

637

Genuinely enjoy reading your logs. You have my kinda humour! Good work on all the lifts and keep going with the new program.

638

[quote]Spock81 wrote:
OH HAI GUYS:

Today is an exciting day. I think I am ready to try out a new program. Not making any promises that I will stick to it, but I am ready to give it a shot.

It’s weird, you know. I feel semi sane for most of the month and then right around the 26th or so I start going mental and want to change my whole life/routine/hair etc… I have little to no control over it, so let’s hope at this time next month I will silence my inner deamons and continue on.

DRUM ROLL PLEASE

SMOLOV for mah squattin’
SMOLOV JR. for mah benchin’

OFF days, since I refuse to take them will be things like really light high rep touch and go speedy dealifts so I can keep forcing good form into my brain. High rep BW back ext, lat pull downs, facepulls, other random back shit. Maybe a shoulder thing or two or whatever. Not all in one day. This is just mixed all up on different “rest” days.
Now I know, I know, NO DL-ING on this routine. But I need to continue to work on my form with this shit and for some reason no matter how much volume I do I never feel dead/sore etc… Should be fine.
Will not max out. Nuff said.

OKAY SO today’s:

Squats
warm up
135 x 9
135 x 9
135 x 9
135 x 9

NO REPS PAUSED cause I need to stop obsessively pausing everything, gah. I also worked on sitting BACK more instead of down. I think this will help me keep my chest up better. I dunno. Feels different, but will probably get used to it soon.

Bench
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6

First and last rep paused**

Incline crunches 1 x 30
bi curl 3 x 15
face pulls 3 x 15

Done.
I hate biceps so much that I make myself do them like every day so I don’t have to do them the next day. WELL NEXT DAY NEVER COMES cause I keep pre doing them so I don’t have to do them, Lol. I am so mental. Ah well.

Life news:
.

K BYE[/quote]

Smolov for Squat and Jr for Bench at the same time!? That’s a lot to take in. Too early maybe to start with this? Have you tried Texas method or other SS variations, they are pretty good for squat.

639

BRUTE! I have my screening this friday, AHH! I finished my essay and my asl video presentation, so that is a big relief. I’m still stressin’ about all the “on the spot” stuff they’re expecting on the day of the actual screening though. Sometimes my brain goes sleepy, hopefully I can keep it good and alert for that day!!

Shlitre: THANks for stoppin’ by the ol’ log here! I am really excited about this program. I always love doing things excessively. So for a piece of paper to tell me that YES, that is what I am SUPPOSED to do to properly complete the progam, well then, that’s pretty much a dream come true!

Alrighty hmm

Let’s get formal here

Base cycle
Week one day two
April 30th, 2012

Jenn’s Smolov/Smolov JR quest continues…

Squats
warm up
145 x 7
145 x 7
145 x 7
145 x 7
145 x 7
WOW, awesome. The first set I was like OMG DEATH. Second set was like uhg… Third set was like WOW this isn’t so bad at all. Fourth set was like EASY DAWG. Fifth set was like Helllll yeahh, cake walk. Wait… Was that 4 or 5 sets… hmmmm… 6th set was like This is totally my fifth set cause I had a stupid brain fart.

Anyway FUN!

Bench
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

OR if you would like the summerized version
100 x 7 sets of 5
** First and last rep paused

Easy peasy, short rest in between cause I wanted to get err done.

Hanging leg raises 2 x 15
hammer curls FUCKING HELL HATE HATE HATE. 2 x 15
facepulls 2 x 15

DONE

Ending notes:
I love how you get so into this squatting benching groove that after the first couple sets everything feels so easy and comofortable. Going in your mind plays tricks like, wow this is gonna be soOOoO hard.
LIES LIES LIES you stupid brain!
Also, few tinkers with my squat form and it’s feelin’ reALLL GOOD. Much better.

TTYL DARLINGS

640

awesome