speed work. bench with the small black bands 185x3x6
close grip bench 225x8, 245x5x3
standing ohp 155x6, 165x5, 175x5, 185x3
side laterals, 30x10, 40x8x2
hammer curls, 40x10, 50x8x2
Received my new single ply squat suit. I managed to get it on,and just tried to get a feel for it. With the straps up, I might squat about 4 inches…with 135 lbs, lol! Barely reach the bar on deads, this is going to be fun! Will get into it more next week.
First workout in a week, had flu. Complete story on my log.
Squats
95 x 10
135 x 6 . x 5
155 x 5
Leg Press
180 x 12
230 x 10 . x 10
250 x 10
Seated Row
100 x 8 . x 8 . x 8
Leg Curl
110 x 10 . x 10 . x 10
Extreme Sumo DL
95 x 10
145 x 10
195 x 6
245 x 2
265 x 1 . sort of
Saturday Circuit day
400 meter row, [goblet squats X 11 X 53 KB Day 11], dislocates, push ups, foam roll etc
135 X 10 X Squat Clean
135 X 10 X Pendelay row
300 meter run
X 4 rounds in 21 minutes
Extra stuff:
Pulldowns with bands
doubled-minis x 50
Incline DB bench
40s x 33
Bicep curls
EZ curl bar + McGyver’s bands x 50
Band pullaparts and other band work
CONDITIONING DAY
HANG CLEANS - 90/10 90/10 135/10 155/10 205/5
DB SWINGS - 35/12 45/12 60/10
TURKISH GETUPS - 20LB DB 2X5
It was wet outside so I didnt run sprints outside did some cardio on the treadmill
15 minutes 90 secs SS and 30 sec running…between 3.5 and 7.5 respectively.
Smolov Base Mesocycle
Week 3 Day 1
Squats
Warm Ups
5x135
5x195
5x250
Working Sets
4x9x280* (+4 rep PR) misloaded the bar on the first set and loaded 290.
Smolov Jr Cycle
Warm Ups
5x135
5x185
Working Sets
6x6x200
This was prety hard all things considered.
Bench day today.
45 x 15
95 x 8
115 x 7
135 x 4 . x 4
155 x 1 . I REALLY shouldn’t had tried this, it was a grinder, damn close to yelling for help
95 x 10 . x 10 . x 10 . x 10
I shouldn’t push those weights, but I keep thinking they should be light, just doesn’t look like much. At least form was good, body felt good. Gotta remember to tense back and lats, helps so much.
FreeMotion Hi Row
7 x 10
8 x 10
9 x 10
DB flies
20 x 10 . x 10
25 x 8 . x 8
finally figured out if I tense back during this, the weights just bounce right up.
Tri Rope Extension
50 x 12
60 x 10 . x 10 . x 10
Face pulls
50 x 10
70 x 10 . x 10
80 x 8
definitely getting stronger on these.
Tate Plan, Week 4, Day 1, ME squat day
Box Squats
bar x 2 x 5
95 x 2 x 3
135 x 2 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 3
315 x 1
335 x 1
355 x 1
375 x 1
385 x 0…hit rack on walk out and my set up sucked. Not sure I would have had it anyway. I’ll go right to 385 next week.
Glute ham raises (substituted single leg DB romanians)
65s x 5 x 5
These were hard.
Dimel deadlifts
135 x 3 x 20
Needed to get son to soccer and was running out of time. Almost had to lay down on floor.
Abs…I’ll do them today.
Sunday: 9:00 am 276lbs
Squat: 135x10, 225x5, 3x255x5
Bench Press: 135x10, 4x265x4, 2x275x2, 275x1
Smith Incline: 205x8, 225x6, 245x4
Xover, low med high: 2x50x12
Triceps push down: 3x130x20
Treadmill interval: 17 minutes
Monday, 4:07 am 277lbs
Squat warm up: 135x20
Rack Pull: 225x7, 3x275x5
OHP: 3x165x4
Treadmill interval:17 minutes
Monday 5/3/1
400 meter row, [goblet squats X 13 X 70 KB Day 13], dislocates, push ups, foam roll etc
Floor Press
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 3
275 X 1 X 1
Standing Military
135 X 2 X 5
155 X 1 X 5
185 X 1 X 5
205 X 1 X 3
225 X 1 X 1
135 X 5 X 10 with 60 sec between sets
Blue Band pull a part X 4 X 10
Me upper body day.
135x8, 185x6, 225x6, 245x5, 275x4, 315x3*, 345x1, 355x0, 365x1 three board, 365x1 three board.
Flat bench DB presses, 100x10, 120x6, 120x6
Bent over rows, 225x10, 235x8, 245x8, 255x8
Lat pull downs 165x8x3
Overhead tri extensions 80x10, 120x6, 100x8x2 supersetted with heavy band tri pushdowns
Kind of happy with the 315x3. As 315 was my bench pr less than a yr ago.
Today I sorta did a deload…sorta
SQUAT - 225/5 275/5 315/5 315/3 (PAUSED)
FLAT BENCH - 135/10 225/5 275/5 315/3,3
CGBP - 225/10
SPOON PRESS - 65/20 85/10 100/7
BB ROW - (SUPINATED) 135/10 185/10 225/5
BAND RESISITANCE CHINS - GREY BAND/5 ORANGE BAND/5,5
DONE…Felt ok super dizzy though…
Tuesday Circuit day
400 meter run, [goblet squats X 14 X 70 KB Day 14], dislocates, push ups, foam roll etc
135 X BB Row (8 per round)
BW X Burpees over bar (5 per round)
135 X DL (8 per round)
Tabata 20 sec on 10 sec off X 8 rounds
Smolov Base Mesocycle
Week 3 Day 2
Squats
Warm Ups
5x135
5x185
5x225
3x275
Working Sets
5x7x295*(+2 rep PR) on first set.
Smolov Jr Bench Cycle
Warm Ups
5x135
5x185
Working Sets
7x5x215
Got light head towards the end of the third squat set. Thought I was going to voimit towards the end of the fourth set. This was pretty freaking rough. Need to ramp up motivation to finish strong.
Tate Plan, Week 4, Day 2, ME Upper
Floor press
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
225 x 2
235 x 1
240 x 1
245 x 1…+10lb PR
JM Press (2 x 5)
135 x 5
145 x 5
155 x 5
165 x 5
170 x 3…arm too sore. Funny how there seems to be a fairly clear stress limit before the pain kicks in. Should have stayed at 165 for another set.
Incline DB press (2 x 10)
40s x 10
65s x 10
65s x 9…next time
Seated Db cleans (4 x 8)
30s x 8
40s x 7…some ugly reps here
30s x 8
30s x 8
Abs…will have to wait. I’ve got a beautiful Valentine to spend some time with.
I cant call today a deload, I guess its just a transition week till the start of the advance 5x5 next week, I didnt push it though which is a plus for me. But I may take 2 days off from the gym, Im just shot, tired and everything felt heavy when it shouldnt have.
OH PRESS - 135/5 155/5 185/5 205/5 185/5
BB JAVELIN PRESS - BAR/20 30/10,10,10
WEIGHTED SUPINATED CHINS - 25/10 45/5 55/5 45/4
DB INCLINE PRESS - 90/15 125/8,5
CS DB ROW - 90/10 100/10
REAR DB FLY - 35/20 50/12
TRI PULLDOWN - STACK/20 +25/15,10
2012-02-14
Clean and Jerk
barxsome
95,115,135,155x2
185x1
205x0,1x4
Clean and Press
155 3x2 (3 hang cleans, 3 presses)
175x1
180x1
185x1
Squats
185,225,255,285,305x3
Done.
Cleans have become stupid-easy. The jerks should be too, but I’m still unco-ordinated on the split. The 5th at 205 looked better than the first 2 as I started to get the sequence. Noted that the jerks felt light so I went for it on the presses and it paid off. 305 is the highest squat triple I’ve done in a year.
Wed 5/3/1
400 meter run, [goblet squats X 15 X 53 KB Day 15], dislocates, push ups, foam roll etc
Power cleans
135 X 2 X 5
155 X 2 X 5
185 X 2 X 3
205 X 2 X 3
225 X 3 X 1, missed the last one, but still working on form for this. Plus never cleaned 225.
Ran 1 mile
Second workout with Randy. Deadlifts today. We chatted a bit about what I had done in the past (310 a few months ago, 275 at the meet), then he watched my form.
DL
45 x 8
135 x 8 . x 5
Sumo
185 x 5 . he said that was too heavy for me, took weight down
155 x 5 . x 5 . x 5 . x 5 . x 5
Then he showed me simple kettlebell swings - both hands, start under crotch, swing up to head level.
20 x 10
20 x 30
5.15.12 upper shit
pvc and mobility
1500m row 6.38 a ton of shoulder activation and prehab
A1 OHP 65x5,85x5,105x5,125x5,135x5 Zpress 115 5x5
A2 PUllup 10x8=80
B1Pendlay row 135 5x10
B2 loaded pushup bw+45 5x10
C Kroc row 80x20 each, 100x20 each, 130 x8 each
it all needs work
pullups felt good no elbow pain