20/07 Smolov Jr Day 4
Bodyweight 91.0
Bench press all paused
2x10@20
2x5@60
5@80
3@90
10x3@105
Close grip
12@80
12@60
Military press
4x3@60
2x3@70
Pullup / dip
3x8@BW
Good morning (sumo)
6@60
2x6@80
6@100
2x3@120
Biceps/triceps
Grip
Slowed down a little, but still strongish.
20/07 PM
Band pullaparts: sets of 40
22/07 Smolov Jr Day 5
Bodyweight 91.5
Bench press first and last rep paused
2x10@20
2x6@60
6@80
6x6@97.5
Deadlift 2" deficit
8@72.5
6@100
5@135
4@152.5
3@172.5
4x4@182.5
Wide grip Romanian
4x8@120
Leg press
12@0,2,3,4,5\3\2
Bulgarian split squats
3x10@40
Biceps
Machine preacher
Felt harder today. Struggled with the fifth set, and tried successfully to get tighter for the last one. I’m still not liking how low the bench is, but there’s nothing that can be done about that.
Deadlifts were OK. Higher reps than I’ve done for a while, which should do some good. All the accessories were good, and my legs got pretty shaky.
23/07 Backxtra
50+ pullups: 15, 13, 12, 10, 10 reps
Bent over row: 2x20@60, 3x15@80
Neck harness: 4x25
26/07 Smolov Jr Day 6
Bodyweight 91.0
Bench press first and last rep paused
2x10@20
2x5@60
5@80
7x5@102.5
Squat last rep paused
2x10@20
8@50
6@70
5@90
4@100
4x6@110
Front squat
20@60
Biceps
DB hammer curl / machine preacher 3 supersets
Reverse pec deck
4x20
Band pullaparts
150ish with the short band
Missed out yesterday, had to get a blood test. Really worked on getting a tighter setup, despite the slidy bench, and found a good bit of speed. Much stronger all the way to lock-out.
Squats…well it’s not like it was much weight, but they felt good. I was stingey with the accessories, but got a good pump.
26/07 Smolov Jr Day 7
Bodyweight 92.0
Bench press first rep paused
2x10@20
2x6@60
6@80
4x4, 4x3@107.5
Deadlift 2" deficit
8@100
6@140
5@162.5
4@182.5
3@202.5
2x1@220
RDL
3x7@180
Leg press
10@2 plates
3x10@4
I’m convinced (mostly) that I missed reps today because I trained to late and had too much to eat beforehand. We’ll see if I’m kidding myself or not tomorrow.
27/07 Smolov Jr Day 8
Bodyweight 91.5
Bench press first rep paused
2x10@20
2x6@60
3@80
1@100
10x3@112.5
Rope push-down 30 sec rest
7x12
Incline skull crusher
12@30
12@50
8…2…2@60, 8@40, failure@30
Machine preacher 30 sec rest
7x12
Into DB hammer curls 8…4…4
Pullup
5x6@BW
Back extension / decline situp
2 supersets
Bench was a little better than yesterday, and I’m not unhappy with it. I think I needed the extra triceps today, as I haven’t been able to do any floor press (no power racks, only squat stands). Might make some boards instead.
Had a couple of pleasant surprises. First, I happened to run into a bunch of powerlifters, one of whom has competed at IPF world’s. Had a bit of a chat in between sets. Secondly, as I was about to leave I found this (still unfamiliar) gym’s warmup room. This is fantastic, because I haven’t been warming up as well as I’m used to. Not only that, but it’s where the lower back and ab equipment lives, so I couldn’t leave before getting some extra work in.
29/07 Smolov Jr Day 9
Bodyweight 91.0
Bench press first rep paused
2x10@20
2x6@60
6@80
4x6,2x5@102.5
Squat last rep paused
2x10@20
8@60
6@80
5@100
4@110
3@122.5
4x4@130 (all paused last set)
Leg press
10@2
10@4
2x10@5
4x12@2, 30 seconds rest, didn’t rack between the first two and last two sets. This really, really hurt.
Back extension / decline situp
3x20@20 / 15@BW
Pretty sore. Buggered up my setup for the last couple of bench sets and couldn’t lock out.
31/07 Smolov Jr Day 10
Bodyweight 91.5
Bench press first rep paused
2x10@20
2x5@60
5@80
7x5@105
Deadlift 2" deficit
8@87.5
6@110
5@145
4@155
4x6@170
Snatch grip RDL
12…6@140
Pullup / dip
5x8@BW / 8@BW,20,30,30,BW
Machine preacher
7x12 with 30 seconds rest
Into DB hammer curls 14…4@30s
Not bad. I’m just about set on testing my maxes on the benches in my old gym, since they grip a bit better and they’re closer to competition height. Hopefully I’ve gained some upper body power in the absence of their use.
02/08 Smolov Jr Day 11
Bodyweight
Bench press first rep paused
2x10@20
2x4@60
2x4@80
2@100
8x4@110 (couple of missed reps because I lost my setup)
Squat last rep paused
8@60
6@90
5@110
4@125
3@135
2x1@150
2x1@160
3x5@130
Leg press
15@3 per side
15@4
15@5
Back extension / leg raise
3x20@20 / 12@BW
One day left.
03/08 Smolov Jr Day 12
Bodyweight 91.5
Bench press first rep paused
2x10@20
2x5@60
2x3@80
3@100
10x3@115
Dips
7x12@BW, 30 seconds rest
Holy shit, I was actually considering using extra weight for this. Barely survived with bodyweight alone
Close grip Smith machine press
12…4…4@60
Barbell curl
7x12@30, 30 seconds rest
Good grief
Grip
Pretty damn good today. Got tired of the lack of traction on the bench so I chalked the hell out of the bench and my traps, and it actually made a difference. Now I feel a bit dumb. Oh well. No missed reps today.
After bench I tried some FST-7 sort of stuff for arms. I had more planned but I was too rooted, and I was sincerely worried about driving home. More next week? Yes please.
PM Extraz
Band pullaparts
Neck harness
03/08 Smolov Jr Day 13 (test week)
Bodyweight 91.5
Deadlift deficit
8@90
6@110
5@145
4@165
3@185
4x4@200
Snatch grip RDL
15…7@140
Leg press
8@3 plates
8@5
8@6
7x12@2 plates, 30 seconds rest
Standing leg curl
2x12, 2x8, 15
Grip
Great Oden’s raven, the blood! On my shins and in my legs. Pretty certain that this was the greatest weight and volume I’ve done work deficit pulls, at least in a long while. Managed to improve on the RDLs too.
Did with leg press essentially what I’d planned to do: work up to a top set then back off the weight and do it FST-7-style. Nearly vomited at the end, and had to lie down for a few minutes. More good stuff to repeat .
My shoulders are kind of sore; I suppose I beat them up a fair bit, but I also slept on them weird. Bit of rehab to do tonight, and I’ll see if test day for bench will be Wednesday or Thursday.
07/08 Smolov Jr Test day
Bodyweight 91.5
Bench press paused
3x10@20
2×5@40
2x5@60
2x3@80
2@100
1@115
1@125
1@130 PR
X@132.5
Squat last rep paused
8@60
6@80
5@100
4@110
4x6@120
Dip
7x12@BW, 30 seconds rest
Barbell curl
7x12@30, 30 seconds rest
Had a pretty good day. Shoulders are still sore, which held me back a bit. I was happy with the speed with 130. Maybe I just need to learn to grind. Did some light squats and smashed my arms up afterwards.
09/08
Bodyweight 91.0
Deadlift 2" deficit
8@90
6@140
5@165
4@185
3@205
2x1@220
2x1@230
3x5@195
Snatch grip RDL
18…5@140
Bulgarian split squat
8@BW
3x8@40
Leg press
7x12@2.5 plates, 30 seconds rest
Lying leg curl plus mini band
7x12, 30 seconds rest
Walking and stuff was pretty easy after all that. Haha.
I’ve sorted out what I basically want to do from next week. It’s back to Sheiko, but for at least one cycle I’m going to switch up the accessories for a bit more of a hypertrophy focus. So higher reps and slightly different exercises. In doing so, maybe I’ll lay a little more beef down and have a better base when I follow the program more closely, closer to a competition. As well, I’m enjoying the different feeling.
11/08 Baaack
Pullup: 21, 12, 12, 9, 9, 9, 8
Bent over row: 3x12@80
Neck harness/band pullapart: 3x12@30/3x40
12/08 Sheiko CMS Prep 1 W1D1
Bodyweight 91.5
Squat last rep paused
2x10@20
8@60
5@95
4@115
2x3@135
2x2@150
Added belt
3x2@150
Bench press last rep paused
2x10@20
8@50
5@70
4@85
2x3@100
6x3@115
DB flye / rear delts
4x15@27.5
Squat
5@95
Leg press
7x12@3 plates
Went ok today. Didn’t get any sleep last night though, so by the second round of squats I was about done. Got the easy stuff done then buggered off. Sleep has been exceptionally poor the last few days, but I’ve been eating well, at least.
Squats felt ok; on the heavy side. Bench was pretty good, just need practice. My lockout is slow, but off the chest is punchy.
14/08 Sheiko CMS Prep 1 W1D1
Bodyweight 92.0
Deadlift 2" deficit
10@60
6@90
5@130
4@155
2x3@180
5x3@210
Snatch grip RDL
12@140
Bench press last rep paused
2x10@20
5@50
6@70
5@85
2x4@100
2x3@110
2x2@115
2x3@110
Feet up
4@100
6@90
12@80
DB flye / rear delts
3x12@30 / 15@30
Deadlift to knees 2" deficit
5@140
5@160
4@180
Barbell curl
Loaded the bar, thought it was about 30 but it was actually more like 40. Did 2x12, 2x6, took 10kg off and did 3x12, with 30 seconds rest
Cable pushdown
3x10
This one sucked the life of me. It started well, but the second round of pulls was a big kick in the balls. Only did one top set.
Aside from being soul-destroying (more of an indication of my current level of suck than the program, I think), bench felt quite strong again.
14/08 Sheiko CMS Prep 1 W1D1
Bodyweight 92.0
Deadlift 2" deficit
10@60
6@90
5@130
4@155
2x3@180
5x3@210
Snatch grip RDL
12@140
Bench press last rep paused
2x10@20
5@50
6@70
5@85
2x4@100
2x3@110
2x2@115
2x3@110
Feet up
4@100
6@90
12@80
DB flye / rear delts
3x12@30 / 15@30
Deadlift to knees 2" deficit
5@140
5@160
4@180
Barbell curl
Loaded the bar, thought it was about 30 but it was actually more like 40. Did 2x12, 2x6, took 10kg off and did 3x12, with 30 seconds rest
Cable pushdown
3x10
This one sucked the life of me. It started well, but the second round of pulls was a big kick in the balls. Only did one top set.
Aside from being soul-destroying (more of an indication of my current level of suck than the program, I think), bench felt quite strong again.
15/08
Shoulder prehab
16/08 Sheiko CMS Prep 1 W1D3
Bodyweight 92.0
Bench press first and last rep paused
2x10@20
8@50
5@70
4@85
2x3@100
5x3@115
Squat last rep paused
2x10@20
6@60
5@95
4@115
2x3@135
Added belt
6x3@150
Front squat
5@80
Close grip bench press feet up
5@80
4@90
5x3@105
DB flye / rear delts
3x12@30s / 3x15@30s
Back extension
12@20
2x12@30
Finished off with 1km on the rower, with a couple of 20 second sprints. Wasn’t bad, but my back was a bit too pumped.
Everything went quite well. Squats were faster than I’d expected. Bench seems to be picking up a bit. I think I’ve caught up to and maybe surpassed where I was before the meet and getting sick. I’m going to throw in some more conditioning as often as I can; I feel pretty off. At least I can see if it makes any impact on my body composition and the quality of training.
15/08
Shoulder prehab
16/08 Sheiko CMS Prep 1 W1D3
Bodyweight 92.0
Snatch-grip deadlift 2" deficit
8@60
6@100
2x3@140
4x2@160
Incline bench press
No idea what the bar weighs, so I’ve just written what I added
10@bar
10@40
4@80
2@100
6x4@80
Dip
7x12@BW
Deadlift
Supposed to be rack/block pulls, but no rack or blocks
4@155
2x4@180
2x3@210
2x1@230 sad
Snatch-grip RDL
12@150
Then I did Layne Norton’s best cardio ever for 15 minutes. Quads felt pretty smashed.
I sure hope my deadlift stops sucking so hard, soon. It’s getting depressing.
19/08 Sheiko CMS Prep 1 W2D1
Bodyweight 92.0
Bench press first and last rep paused
2x10@20
8@50
5@70
4@85
2x3@100
3x3@115
3x2@120
Squat last rep paused
2x10@20
8@60
5@95
4@115
2x3@135
Belt on
5x3@150
Bench press first and last rep paused
Feet up
4@75
2x4@90
4x4@105
DB flye / rear delts
3x15/20@30s
Leg press
7x12@3.5 plates per side, 30 seconds rest
Had a short leg stretch, followed by more Best Cardio Ever. Huuuuge quad pump.
Felt really positive for the whole of this session. I don’t think I’ve done that much volume with 120kg on bench, nor have I done that many doubles with it. From there, squats were reasonable; not perfect, but solid. If I’m having a good run next squat day I might try for some more reps.
Second round bench was solid. Accessories hit what they were aimed toward. Feeling good.
20/08 Boulders
Pullups 30 reps total
DB front raise: 5x6 ramping up
Side lying DB laterals: 4x20
Bradford press
FST7 barbell curl
That felt good, nice easy pump session. Got press-ganged into doing sprint intervals at uni for a sport science class, so theres some impromptu conditioning.
22/08 Sheiko CMS Prep 1 W2D2
Bodyweight 92.0
Snatch-grip deadlift 2" deficit
8@60
6@100
3@140
2x3@160
4x2@180
Bench press all paused
2x10@20
8@50
5@70
4@85
2x3@100
3x2@115 (3rd set no pauses, 4 reps)
2x3@105
Feet up
4@100
6@85 (did 15)
8@70 (16)
DB flye / rear delts
3x8/20@70lb
Deadlift 2" deficit
4@140
4@160
2x3@180
5x3@210 (4 last set)
Snatch-grip RDL
13@150
Rope pushdown
3x10 plus 2 drop sets
Didn’t have masses of energy today, but apparently it was enough. Got some comfortable extra reps in, and I’m happier with how deadlifts felt. I have a way to go yet before I get back to where I was a few months ago.
23/08 Sheiko CMS Prep 1 W2D3
Bodyweight 93.0
Squat last rep paused
2x10@20
8@60
5@95
4@115
2x3@135
Belt on
5x3@155 last rep paused only on first 2 sets
Bench press all paused
2x10@20
Feet up
8@60
5@80
4@90
5x3@105
Squat
5@95
5@115
4x4@135
Standing leg curl
4x10, 1x15
Best cardio ever 10 minutes
Mis-loaded the bar for my top sets, but thought I’d run with it. Wasn’t to bad. I might try varying between 150 and 155 based on how I feel, to keep my speed and pauses up. Getting through the second round of squats felt good mentally.
24/08 Sheiko CMS Prep 1 W2D4
Bodyweight 92.0
Military press
15@20
5@40
5@60
5@70
1@80
1@85
5x5@60
Deadlift to knees 2" deficit
5@60
5@100
4@140
4@160
2x3@180
5x2@200
Snatch-grip RDL
16@150
Incline bench press
12@bar
8@+40
6x4@+80, 8 last set
Dip
7x12@BW, 30 seconds rest
Rope pushdown
3x10 then drop sets of 8 and 8
Reverse pec deck
4x20, with 10 partials and drop set of 15 after the last set
Pullup
2x8, 3x6@BW
Good day. Deadlifts feel like they’re getting back on track, albeit slowly. I think the single, longer sets of Romanians are helping build some beef to pull with. I’m also liking the hypertrophy focus for the time being.