5x5 training 2nd week
HS Leg Press: 225x12, 355x5, 445x5, 535x5, 620x5, 730x3, 530x8
Dumbell bench: 45x8, 60x5, 70x5, 80x5, 95x3, 70x8
HS Rows: 185x5, 210x5, 255x5, 295x5, 345x3, 255x8
Arms: 3 sets std ez curls / 3 sets rope pushdowns
Abs
Felt good / recovery good / no prob getting the reps
Done on 4 hrs sleep
WEEK 8 DAY 1 5X5
ORANGE BAND PULLAPARTS - 2X12 2X20
GREY BAND NECK EXT - 3X12
SQUAT - 170/5 210/5 250/5 315/3 335/3 365/1 370/1 (+5pr)
A1) BENCH - 160/5 200/5 240/5 280/5 320/3 250/10
A2) DB ROW - 80X3X15
B1) BB ROW (SUPINATED) - 140/5 170/5 205/5 240/5 275/5 (UGLY)
B2) WEIGHTED PUSHUP - 0/15 90/10,10
WEIGHTED NG CHINS - 25/7 45/5 0/10
nice work Matty!!!
training 2.6.12 pulling
pvc lx ball at home
put on a shit ton of nasty smelling heat crap
some mobility felt good
Very simple today
bb complex for activation and HLR vs face pulls 3x10
BO row, RDL jump shrug , clean 135 3x3
A Deadlift 135x8225 2x5,315x5 365x5, 405x3, 455x2, 475 past knees fuck 405 3x2
B RDl 225 4x8-10
C front squat tabata 65 8 rounds 20/10
Notes
looks simple on paper.
feeling all fetal
pulls felt good 455 double felt nice and quick
475 to past knees- but couldn’t finish clean
2012-02-06
Clean and Jerk
75,95,115,135,155x2
175,195x1
220x1 (PR +5 lbs)
225x0,0 (Got the clean missed the jerk)
205 1x2 sets
Front Squats
235x2
275x2 (PR +1 rep)
295xfail
265 2x2 (PR +1 set)
Incline Press
155,175,195x3
215,220,225x1
205 2x2
That’s all. Doesn’t look like much, but it got me pretty tired. Got home late from work so had to train late. I’d been waiting all day to try that 225 CJ.
Tuesday Circuit and running day
400 meter run, [goblet squats X 10 X 53 KB Day 7], dislocates, push ups, foam roll etc
Close grip fat gripz Bench
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 5
Running against 4 other people
200 meter X 3 X Run (not jog) with 90 sec rest in between. Was 2nd place first two and 1st last one
100 meter X 2 X Sprint with 60 sec rest in between 2nd place both times.
This was fun, but fuck me tender I have not sprinted in a while, hammies were feeling it.
Deliberate high volume and work-dense workout today using a 5x5 set/reps regime and wave progression.
Warm up complex x 4 rounds (old weights–works better)
Exercises done in pairs (superesets) so :
3.Front squat. sets of 5 at 98. 110. 121. 98. 121 .
4.Single arm db floor press sets at : 31 .35. 31. 35. 31
5.Weighted step ups. sets at 98 105. 110. 98. 110
6.single arm db push press ,sets at : 31. 35. 31. 35 .31
7.Barbell push press sets at : 66. 77. 82. 66. 82
8.Chins 5 x 3
9.Seated cable row 5 sets from 56kg to 68 kg
10.Back hypers weighted 5 sets of 5.
Plank/foam roll stretch
Off to boat
Smolov Base Mesocycle
Week 2 Day 2
Squats
Warm Ups
5x135
5x195
5x245
Working
5x7x285*(First set of 7 was +1 rep PR)
Smolov Jr Cycle
Bench
Warm Ups
5x135
5x185
Working
7x5x210
Thursday is going to be rough.
Wed 5/3/1 now Clean and Ab day
400 meter run, [goblet squats X 10 X 70 KB Day 8], dislocates, push ups, foam roll etc
Power Clean
135 X 2 X 5
155 X 2 X 5
185 X 2 X 3
205 X 1 X 3
215 X 1 X 3
Black Band band pull down
BW X 3 X 10
Roman chair situps
BW X 3 X 10
Planks
BW X 2 X 1 min
Wednesday 3:52 am 275 lbs
Hack Squat: 135x20
X-over low mid and high: 2x45x12
Decline Bench Press: 265x4, 2x265x3
Hammer incline: 100x8, 100x6, 100x3
Rev grip incline: 155x6, 2x155x3
Treadmill interval: 17 minutes
PULLAPARTS SOME X SOME
DL - 275/5 315/5 365/5 405/5 445/3
FRONT SQUAT - 135/5 160/5 185/5 225/5 245/3
OH PRESS - 135/5 160/5 185/5 200/5 225/3 185/9
BB INCLINE - 135/10 185/10 225/5 275/3 ADDED LIGHT BANDS 185/7 135/10
TATE PRESS - 40/15 45/12
ROLLING TRI EXT - 40/12 45/10
TRICEP LADDER 5 REPS FOR 4 HOOKS ON THE SMITH.
2-8-12 ME lower body.
Squats, 155x8, 205x7, 245x5, 295x3, 335x3, 385x2, 425x1, 445x1* *20 lb pr
Front squats 245x5x3
Deads 225x5, 275x3, 315x3, 365x2, 405x1, 455x1
GHR 3x8 with a 25 lb plate.
Was hoping to get a 450 squat in March, thinking more now…Need this deadlift to go up. I want that 1300 total.
tate plan, week 3, day 2, ME bench
2 board bench
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
235 x 3
245 x 1
255 x 1…same as last week
260 x 0…it’s only 5lbs so I should have had it. Died halfway up.
DB Rolling tris
25s x 10
30s x 10
40s x 4…thought my left arm was going to explode. Soreness is on the outside of upper arm between bi and tri. Icing it now.
30s x 4 x 10
Band extensions (double Lights)
3 x 10-12
One-arm press
40s x 3 x 15
Post-workout was steak, gatorade, beer and frozen ice cream bars. Think I have the food groups covered.
2012-02-08
Snatches
75,95,115,135,145x2
155 1x5 (PR +2 sets)
Squats
205,235,265,295x3
315x2
335x1 (+5lbs)
305 2x2
Push Press
135,155,170,185x5 (PR +2 reps)
Little bit of form breakdown on the last two sets of snatches, but still pretty solid. Squats were hard and PP was harder coming after the squats - I like to do them before leg stuff because they work pretty much everything. 170 was stupid-fast and easier than 155, but I maybe should have rested a bit more before doing the 185 set. Got some good work in tonight that’ll pay off next snatch session, I think.
Smolov Base Mesocycle
Week 2 Day 3
Squats
Warm Ups
5x135
5x185
5x225
3x275
Working Sets
7x5x305*(+2 rep PR on first set)
Smolov Jr Cycle
Warm Ups
5x135
5x185
Working Sets
8x4x225
On Sunday I tweaked my mid-back a little. It was no big deal on Tuesday but today at teh slightly higher weight it was noticable. I really hope it doesn’t stiffen up tonight.
Tate Plan, Week 3, Day 3, DE squat
Speed box squats - 56% of est. max of 405
225 x 10 x 2
10:50 to complete
I think I’m doing a better job of not rocking on the box. Work in progress.
Single leg DB romanians
40lb Dbs x 3 x 10 each
Pistols to bench
4 x 10 each
Biggest reason I dislike single leg stuff…too many sets! Plus they suck.
Chest supported Db rows
40s x 8
65s x 3 x 8
BB shrugs - went lighter and more explosive this time. snatch grip.
225 x 3 x 15
Tue, Feb7 2012
3/5/1 BBB
Bench - 165x10x5
Standing Mil - 135x3 150x3 170x3
HS Pulldowns 125psx7x5
Hanging Scaps
Thurs, Feb9 2012
3/5/1 BBB
Box Squat - 135x10x5 These REALLY sucked. I haven’t repped like this in a LONG time. Ah well, it can only get better
Sumo Pulls - 205x3 230x3 255x3
Clean Position Shrugs - 190x10x5
Friday Leg Day 5/3/1
400 meter run, [goblet squats X 10 X 53 KB: Day 10], dislocates, push ups, foam roll etc
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 3
245 X 1 X 5
275 X 1 X 3
295 X 1 X 1
195 X 5 X 10 :2 min rest between sets
Standing calf raises
195 X 5 X 15
Smolov Base Mesocycle
Week 2 Day 4
Squats
Warm Ups
5x135
5x195
5x235
3x285
Working Sets
10x3x320*(+1 rep PR on first set)
Smolov Jr Cycle
Bench
Warm ups
5x155
5x195
Working Sets
10x3x235
This was a grind.
Tate Plan, Week 3, Day 4, DE Bench
Bench
DB rear laterals
40s x 3 x 10
Seated side laterals
25s x 3 x 12
Extra stuff:
Wide-grip pullups - used some band assist so I could do them slow and controlled
3 x 8
Abs
Situps x 3 x 10
Leg raise x 3 x 20
2012-02-10
Clean and Jerk
Shankle Presses for warmup.
75,95,115,135x2 (uh-oh last one was hard to get up from)
155x2
175x1
195x1
205x1,0 (stopped there - shoulders hurt a bunch)
Deadlifts
245x2
275x2
305x2
335x2
365x2 (not too hard…hm)
395x1 (very hard)
400x1 inch
T’s and W’s
5lbs 15x2 (God this hurt)
Pretty unmemorable session - at least, I’d like to forget it. T’s and W’s hurt while doing them bbut my shoulders feel much happier now. Going to make them an everyday thing. deadlifts are headed in the right direction, got 10lbs more than last time. There’s a real sharp cutoff in strength between 365 and anything above. I can loft 365 a bit at the top but anything heavier is hard coming off the floor.
Yesterday I went to bed at 11:00PM after being awake for 38 hours, so I’m not too surprised about my lifts tonight.