195lbs OHP. 15lb PR. I was hoping for a little more, but this isn’t bad. I’ve been running smolov for squat and OHP. Basically, I squat according to Smolov and then do OHP with the same parameters (percentages, sets, and reps). I might try to do something different for OHP while I continue the squat on Smolov.
Deadlift 390X2
fat grip dead hang chin ups 10X5
hang clean pull 275X5
close grip bench 245X2
competition grip/pause bench 270X1
semi strict bent over row
incline Db bench 65’sX12
strict one arm DB row 125X10
weighing 184
I just felt like listing some relatively recent/major pr’s of mine. I plan on pulling 415X2 in a few days.
Nice lifts Silyak! You too Reed, but I don’t think you need to be told that lol.
No PRs for me today and probably not for awhile. Hitting that post-final exam season slump beautifully.
That Apokolyps.
Back Squat: 225 for 40 no wraps or belt.
Holy shit! Guys, been following a ROM progression on my deadlift based on Pwnisher’s and it’s working AMAZINGLY well (as long as you add in some deficit DLs or something to keep your speed off the ground up).
Just under 2 months ago I was pulling 205kg for a triple off 6 mats (about 3"). Today, I pulled 215kg x 4 off 6 mats. Damn happy with that.
Also hit:
High bar paused squats: 5 x 3 x 130kg
DB rows: 12 x 120lbs (8 reps strict)
Weighted chins: 2 x 7 x 20kg (@89kg BW)
4x4 225lbs paused squat (15lb PR) and 270lbs for 5 (rep PR)
[quote]caylanmicahsmom wrote:
270lbs for 5 (rep PR)
[/quote]
Impressive 
Volume PR on deficit (around 1.5") deadlifts: 185kg x 5,4,4
Seated DB press: 70lbs x 7
415X2 deadlift I was way too mentally aroused for this lift, and I focused way too much on getting leg drive off of the floor than proper hip position (so I pretty much squatted then my hips shot up). On the second rep my lower back rounded a little I think. Anyway, if I didn’t get so aroused mentally I probably could have gotten it with good form, it was a 20 pound personal record and one rep before I started this program. (395 was my max before)
Close-grip supinated front pulldowns
85 x 1 x 10
100 x 9 x 10 (basically default PR)
Rear-delt flyes
40 x 4 x 20 (also basically default PR)
BTN Press 82 x 3 x 12 (post-injury PR, still a long ways from pre-injury numbers)
I’m going to track PRs in these for awhile, since these all seem to be helping my posture and shoulder pain.
[quote]Apoklyps wrote:
Holy shit! Guys, been following a ROM progression on my deadlift based on Pwnisher’s and it’s working AMAZINGLY well (as long as you add in some deficit DLs or something to keep your speed off the ground up).
Just under 2 months ago I was pulling 205kg for a triple off 6 mats (about 3"). Today, I pulled 215kg x 4 off 6 mats. Damn happy with that.[/quote]
Where did you start with these relative to your 1RM? I don’t have a plan for my deadlift right now, so I figure I’ll give something like this a shot.
[quote]LoRez wrote:
[quote]Apoklyps wrote:
Holy shit! Guys, been following a ROM progression on my deadlift based on Pwnisher’s and it’s working AMAZINGLY well (as long as you add in some deficit DLs or something to keep your speed off the ground up).
Just under 2 months ago I was pulling 205kg for a triple off 6 mats (about 3"). Today, I pulled 215kg x 4 off 6 mats. Damn happy with that.[/quote]
Where did you start with these relative to your 1RM? I don’t have a plan for my deadlift right now, so I figure I’ll give something like this a shot.[/quote]
Now that is a really good question. Back in November, I pulled 220kg for a quite easy 3rd attempt in a meet. I figure I had another 5-10kg in me. A few weeks before that I was pulling 200kg for a 3RM.
After the meet, I took a bit of a hiatus from regular deadlifting with very little heavy DLs (bad idea). This was due to a combination of being sick, traveling, and pure laziness. When I started up again, I started with the ROM progression. I based it off of my meet numbers (not training by %age now). I picked a weight for mat pulls that was a little bit above my 3RM from the floor that would be challenging, but not soul-destroying. You don’t necessarily have to use 3’s, so just adjust accordingly. I don’t think it would necessarily be a bad idea to start with your 3RM (or whatever number you pick exactly) and keeping it a little less challenging. Might help you get in a little extra volume. Personally, I’ve always preferred working heavy deads with low volume and I find I have to now, since I can feel that an old lower back injury (figured out what was wrong and fixed it, but now it’s a little more sensitive) tends to act up when I use a lot of volume. Except with deficits for some reason. No clue why, but I’m doing a lot more deficits now lol.
Progression between cycles will REALLY vary depending on where you are in your training. I can advance much quicker than Pwnisher because I am far less advanced than he. I’d assume you should be able to see good, measurable results too. Just play it by ear and see where you’re at after each cycle.
TL;DR: Just program it like you would a low rack pull. I can’t tell you exactly what numbers to use because I don’t know how you will choose to program sets/reps, nor can I tell you how to progress because I don’t know your body as well as you do. Just play it by feel.
ALSO: Really, really sweet PR to end my bulk. I finally achieved my longtime goal of 17" arms (cold, flexed). It was only my right arm (left is 16.75"), but still. Really awesome that my arms have still been seeing modest, but decent, growth despite dropping my batshit crazy arms routine in favour of focusing on body parts that are ACTUALLY lagging and not threatening to overpower the rest of my physique (I’m sorry, I really have no desire to look like Nick Wright).
600 Squat finally
Hit a long time goal of mine today Squatted 315x10 on my 1’s week of 5/3/1. Had a shitty day today but made myself come in and ended up killing it. This is why I love lifting weights. BW-170
600 Squat finally
[quote]Reed wrote:
600 Squat finally[/quote]
Nicely done! Hahaha the guy behind you looks like such a stereotypical PLer. Course I suppose you do too.
Hit some volume PRs on both weighted chins and DB rows.
Chins: 2 x 7 x 20kg, 3 x 6 x 20kg (@89.3kg BW)
Rows: 9,9,12 x 120lbs (the set of 12 was not all strict reps)
DL: 175kg for 1. Went for 185 but it wasn’t gonna budge.
@Reed nice work!! That looked fast!!
weighted dips
20X8
strict one arm DB rows
125X14
fat grip dead hang chin ups
bwX15
Just PR’s from my ME bench day.