2012-02-15
Swing Snatches
95,115,135X2+1
145x2+0
145x1+1x4 sets
1 Arm BB Curls
Bar 8x2sets
1-arm snatches
right arm
5x2 sets
Hardest part of snatches tonight was just holding on to the bar. Grip is fatigued today. No training tomorrow; no time.
1-15-2012 Me lower body
warmed up to 255 plus heavy bands, 3 sets of 3. Another guy showed up to use monolift, so we removed bands.
345x3, put on squat suit, straps down 345x2x2, trying to get my knees out and to sit back.
435x1 with straps up…not hitting depth, but the weight feels easy.
485x1, had buddy wrap knees, waayy tight…calves purple tight! Maybe a quarter squat, knees wouldnt bend, belt too tight with suit on, felt like I couldn’t breathe. Actually felt light headed for a second. Came back up easy thou. Dang…CNS is awake now!
Front squats, 225x5, 245x5, 275x3
GHR moved pad a notch, made them harder, 3x6
Back is a little sore, but hips feel good.
Tate Plan, Week 4, Day 3, DE squat day
Box Squats - 60% of max then up to a solid double
bar x 3
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3
…
245 x 10 x 2 - felt solid and fast. Working on driving knees out and pop at the top.
275 x 2
295 x 2
315 x 2
335 x 2
355 x 2
I was pretty much done with squatting at this point. Having a hard time keeping my upper back tight and my wrists hurt.
Reverse Hypers
5 x 8 - did bodyweight off end of bench. Meh.
GHRs - substituted band GMs.
Two light bands x 4 x 10
Hanging leg raises
4 x 10
Chest supported DB rows
40s x 8
65s x 4 x 8
Switched to standing then 40s x 30 (mad pumpz)
2/16
squats 365x5,420x5,475x5
squats (no belt) 365x10 315x10,10 275x10,10
sit ups 3 sets
Squats, squats everywhere
Friday 5/3/1
400 meter run, [goblet squats X 17 X 53 KB Day 17], dislocates, push ups, foam roll etc
Front Squat
135 X 2 X 5
155 X 2 X 5
185 X 1 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 3
275 X 1 X 1
185 X 5 X 10 stopped at last 4 just felt tired today and everything felt heavy
185 X 4 X 15 X Standing Calf raises
From yesterday: Forgot to post here.
Smolov Base Mesocycle
Week 3 Day 3
Squats
Warm Ups
5x135
5x185
5x245
3x285
Working Sets
5x315(+2 rep PR)
5x315
5x315* Temperature spiked
5x315* Thought I might puke and right forearm cramped
5x315* Temperature crashed
5x315* Thought I might pass out
5x315* I don’t actually remember this set but I know I did it.
Smolov Jr Bench Cycle
Warm Ups
5x155
5x195
Working Sets
8x4x230
PR BONANZA TODAY!!!
continuing in my PR test week, I maxed out on deads and bench today and it thankfully went well
DL -315/3 365/2 405/1 430/1 455/1 470/1 (PR +15) 480/1 (PR +25)
BENCH - 315/2 335/1 (PR +5) 340/1 (PR +10) 350/FAIL 225/15
BAND FACE PULLS GRAY 3X15
DB LATERALS 35x2X20
BB ROW (oh GRIP) 135/10 185/10 225/5
BB SHRUG 315/20 405/10,10
The matty 5x5 works! vids below…
PR BONANZA TODAY!!!
continuing in my PR test week, I maxed out on deads and bench today and it thankfully went well
DL -315/3 365/2 405/1 430/1 455/1 470/1 (PR +15) 480/1 (PR +25)
BENCH - 315/2 335/1 (PR +5) 340/1 (PR +10) 350/FAIL 225/15
BAND FACE PULLS GRAY 3X15
DB LATERALS 35x2X20
BB ROW (oh GRIP) 135/10 185/10 225/5
BB SHRUG 315/20 405/10,10
The matty 5x5 works! vids below…
Today my pecs stopped hurting. Whole upper body felt hard and strong. Couldn’t wait to do some benching.
Bench
45 x 15
95 x 8
105 x 8
115 x 8 . x 8 . x 8 . x 8
yeah, felt just a tiny bit easier
Seat row - s-t-r-e-t-c-h the lats like crazy
90 x 10
100 x 10
110 x 10
120 x 10
Dips
x 5 . x 5 . x 5 . x 5
yeah, these were the real deal, no assistance. Didn’t get all the way down, but pretty far, and damn if they didn’t feel almost easy.
DB side raise
10 x 10
15 x 8 . x 6 . x 7
left shoulder started hurting, but then got form locked in and felt OK.
DB flies
20 x 10
25 x 10 . x 10 . x 10
Tri Extension
50 x 12
70 x 8 . x 8
Smolov Base Mesocycle
Week 3 Day 4
Squats
Warm Ups
5x135
5x185
5x225
3x275
3x300
Working Sets
10x3x330 (+2 rep PR on first set)
Singles* Extra work because I’m a dumbass.
1x355
1x385(depth was close but not going to call it a pR until I test.
0x405* Barely quarter squatted and knew I was wiped.
Smolov Jr Cycle
Bench
Warm Ups
5x135
5x185
5x225
Working Sets
10x3x240
Finished both the base mesocycle and the Smolov Jr Bench cycle. I am absolutely destroyed but feeling good about finishing this part of the program.
Joe Mills was a sadistic bastard
SN
135 1x5
145 1x5
155 1x5
160x1
165x0 (really bad miss, wasn’t going to get it after that)
CJ
165 1x5
175 1x5
185 1x5
stopped there - I was going to make a hurtful error if I kept going. If this doesnt help my conditioning then there’s no hope at all…
Splits are getting cleaner.
Tate PLan, Week 4, Day 4, DE bench
Bench (60% of max)
135 + doubled micro-minis
10 x 3
Close grip bench
185 x 5
205 x 2 x 5
Incline Tates
20s x 10
30s x 3 x 10
Plate front raises
25 x 10
45 x 3 x 10
Hammer curls
30s x 3 x 15
Friday did some accessory work.
Pulls ups 5 sets of 8.
Bent over rows, 185x10, 225x8x3
seated cable rows v-handle 200x8, 210x8, 220x6
seated DB press 70x10, 80x8, 85x6
side laterals 35x8x3
pec dec reverse flys 140x10, 150x8x3
close grip bench, 185x10, 225x8, 245x7
weighted dips, 80x8x4
Starting over boys and girls - Glad the place is still hopping!
18 February 2012 Weight=238 (this is the heaviest I’ve been in a decade)
Warm-up: stationary bike 10 minutes, shldr rehab
A1: MP barx10, 55x5, 65x5, 75x5, 85x5, 95x5
A2: Chin-ups 2,2,2,1,1,3/4
B1: Bench barx10, 95x5, 105x5, 115x5, 125x5, 135x5
B2: DB Rows 50x10,10,10,10,10
Not much but I’ll bet my name will be DOMS.
I’ve trying to do a lot of walking for the past few months but that has been it as far as exercise goes.
today was full O suck
was supposed to max squat but everything felt super heavy, worked up to 365 for a double and then conditioning
DB SWINGS 30X12 40X10 50X10
DB COMPLEX
10 GOBLET SQUATS, 10 DB SNATCHES, 15 PUSHUPS 3 ROUNDS, 40LBS THEN 50LBS RESPECTIVELY.
Running and SS cardio on the treadmill for a mile.
Sunday: Not Smolov training
Deads
5x135
5x185
5x225
5x275
2x315
1x365
1x405
1x430(+15lb Sumo PR, +5 all deads PR)
Bunch of machine rows and face pulls.
Went to the gym to help Ronda with her final meet prep and couldn’t resist doing something. I’m going to buckle down and stick to the program from now on.
Tuesday 5/3/1
400 meter run, [goblet squats X 21 X 53 KB Day 21], dislocates, push ups, foam roll etc
Floor Press
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
Standing Military Press
135 X 2 X 5
155 X 1 X 5
185 X 1 X 5
205 X 1 X 3
135 X 5 X 10 [60 sec break between sets] super setted with
Blue Band pull aparts
Ran 1 mile 9 minutes first time to run this far in the vibrams was interesting
2012-02-20
SN
barxsome
75,95,115x3 (from hips)
132.5,142.5,152.5 1x5 sets
157.5,162.5,167.5x1
172.5xmiss,miss
CJ
165,175,185 1x5 sets
190,195,200,205,210x1
Whew! Very tiring. Snatches went better. I loaded too heavily last time so I went with 75% of max to start (like you’re supposed to) and worked up.
CJ - the clean recovery just got harder and harder right to the last set as fatigue built up. I was thinking I would do some Body building type work tomorrow, but I dunno.
Really good workout today. Managed to work up a good attitude . . .
Deadlift (sumo)
135 x 7
155 x 6
185 x 5 . x 5 . x 5 . x 5
big improvement over last week, where 155 was challenging. 185 was actually a little easier than 155 last week. Still getting used to sumo, but looks like it may be my lift of choice.
Smith machine Shrugs
90 x 10
180 x 8 . x 10
annoying having to lean back a bit, but works
Leg curl
70 x 15
90 x 12
110 x 10 . OK, now this is the max I’ve done on the machine, then one of the guys working there comes over and tells me I make it look so easy, just have to go up. No problem.
130 x 10
DB curl
20 x 10
damn, gym was filling up, everyone grabbing db’s
30 x 3 . too much
25 x 8 . x 8
20 x 8
Face Pulls
60 x 12
70 x 10
last week did 80 for 8 . . .
80 x 10 . x 12
blast, a little sore in rite shoulder area, jerked too hard on curls, otherwise feeling great.
Tate Plan, Week 5, Day 1, ME squats
Box squats
bar x 2 x 3
95 x 2 x 3
135 x 3
155 x 3
185 x 3
225 x 3
275 x 3
315 x 3…nosebleed. WTF? I don’t think I have had a nosebleed ever. Very distracting.
335 x 1
355 x 1
385 x 1…+10lb PR. Vid. Excuse the toilet paper jammed in my nose. Sexy. Plopped on the box a bit and rocked some but I don’t think it was as hard as 375 last week.
Single leg Db romanians (subbed for GHRs)
40s x 5
65s x 3 x 5 (was going to do 5 x 5 but nose was bleeding)
Dimel DLs…added 10lbs over last week. These things are harder than they should be.
145 x 3 x 20
reverse hyper (did not do)
Kneeling Pulldown abs…used 2 orange light bands
5 x 15