Smolov Retest Week
Bench retest
5x135
5x185
3x225
1x260
1x275(+5 lbs)
1x285* miss just off chest
6x225
4x225
Bench felt really slick and I couldn’t dig may ass into it so I felt unstable and never got set right. On reflection I wish I had tried 280 when I tried 275. Live and learn.
Good idea Joe.
Age 49
Weight class 220
Current Weight 228
Fed: UPA. Lift in AD division.
Contemplating UPA Nationals in April. As a Masters lifter I don’t need a qualifying total.
Been running Wendler 5/3/1 for PL. This is 3s week. Week started on Saturday with squats.
dl (conventional)
1x3 285
1x3 325
1x3 365
deficit
4x6
db curls
2x20
2012-2-21
Push Press from Rack
115x3
145x3
155x3
175x3
195x3
205x2 (PR +1 rep)
185x5 (PR +1 rep)
Oly Squats
205 3x2sets
235 3x2 sets
265x3
295x3
315x3 (PR +1 rep)
And that’s enough. Many SN and CJs to do tomorrow…
BTW weigh 180 now. wahoo.
Wed 5/3/1
400 meter run, [goblet squats X 22 X 53 KB Day 22], dislocates, push ups, foam roll etc
Power Cleans
135 X 3 X 5
155 X 2 X 5
185 X 1 X 5
205 X 1 X 5
Hang cleans
135 X 5 X 5 60 sec between sets
Black band Ab pull downs 4 X 10 60 sec between sets
Last session with trainer Randy:
Bench
45 x 10
95 x 8 . he’s checking what I can do
115 x 6
135 x 1 . pausing briefly on chest, he says would get white lights
145 x 1 . he likes it, so we go for the gold:
160 x 1
Now technically I’ve done 165 before, but form was awful and I wouldn’t swear the spotter didn’t help a little. This time, Randy did not touch the bar, and it actually wasn’t painful - went up fairly quickly. So I’m calling it a PR!!
120 x 5 . x 5 . x 5 . x 5 . x 5
He recommends a 5x5 routine. He says if I work on a general power routine, I could be benching 185 within a couple months. I can’t wait.
Pullover with plate
25 x 10
Dip off bench - feet on floor, lower torso till butt touches floor
x 15 . OMIGOD THESE WERE KILLING ME - gasping, grunting, flopping, took 5 minutes to get all the reps. When done, Randy walked out - guess he figured I was too wiped out to continue.
If so, he was wrong.
Pullover
25 x 10 . x 10 . x 10
supersetted with
Bench Dip
x 5 . x 5 . x 5
not so bad, once you get used to them and don’t try to do a few dozen at once
Seated Row
90 x 10
100 x 10
120 x 8
suddenly occured to me I had done deads the previous day and was really stupid to do rows - oh well.
DL - 315/5 365/5 405/5
OH Press - 135/10 185/5 205/5 185/5 135/12
BB JAVELIN PRESS - BAR/20
FRONT SQUATS - 135/5 185/5 225/5
ORANGE BAND RESISTANCE NG CHINS. 5/5/5
TATE PRESS - 40/15 45/10 55/8
I have still been feeling sick and a little worn out so I toned down the volume somewhat. Since hitting 235 on my OH press a few weeks ago my OH press has been absolute shit, I think I might do DB shoulder presses for a few weeks to recharge my batteries. Ill catch up with y’all later tonight.
2012-02-22
SN
75,95,115x3
132.5 1x5
142.5 0,1x4
152.5 1x5
155x1
157.5x1
160x1
162.5x0,0
CJ
165 1x5
175 1x5
185 1x5
And I had to stop there; my underarms hurt so bad. Teres major and minor I think. They’re working hard.
Tate Plan, Week 5, Day 2, ME Upper
Floor press
135 x3
155 x 3
185 x 3
205 x 3
225 x 1
240 x 1
250 x 1…PR +5lbs (sorta, butt came up a bit). Not sure if I’ll try the same weight next week or go heavier
JM press
135 x 3
155 x 3
165 x 3
175 x 2 x 3…Felt a bit stronger than last week
Incline DB
40s x 10
65s x 2 x 10…a bit stronger than last time
Seated DB cleans - I am really liking these
30s x 4 x 8
HLRs - these I will never like
5 x 15
Good day today. Couldn’t seem to find the confidence to do 3 sets of 220 on the squats like I was supposed to, but ended up working up to a set of 225. Goes to show I shouldn’t have doubted.
Squats:
45x15
95x5
135x5
155x5
185x5
195x5
205x5
225x5
Standing overhead press:
45x10
65x5
3x 90x5. ( PR)
Bent rows:
45x10
95x5
3x 135x5
Chinups:
4 unassisted 4 assisted
Squat day. focusing on getting good and low.
Squats
95 x 8
135 x 8
155 x 5 . x 5 . x 5
OK, have discovered I have a “sweet spot”, the exact place on my back to put the bar, the squatting suddenly becomes a piece of cake. Bar seems to get there by accident, have been trying to find it. Think I got it now, so up to 165:
165 x 5 . x 5 . Ha ha! I know I went lower than last week
Life Fitness Leg Press - a somewhat wimpy machine
90 x 12
150 x 10
170 x 10
210 x 10
only the last one felt like any real resistance
Standing calf
155 x 12
195 x 11
215 x 8 . x 9 . ** PR **
DB side raise
10 x 10
15 x 8 . x 8
then occurred to me I just blasted upper body 2 days ago, pretty stupid to do shoulders now
2012-2-24
SN
75,95,115x3
127,5,137.5,147.5 1x5
150,152.5,155x1
157.5x0,1
CJ
165,167.5,170,175,180,185,190,195x1
200xmissed the clean
200x1
OK I’ve done this for about two weeks and the results so far are:
I’m tired all the time
I hurt in my shoulders, knees and hips almost all the time
All my lifts are in retrograde.
My form is deteriorating
Screw it. What I was doing before was working: my form was better, I was happy and had energy and I was getting stronger and better.
I’m going to:
DAY1: quick lift - w/u triple + singles to the day’s max + 2-5 backoff sets of singles doubles or triples + pullups day
DAY2: strength train whatever the hell I feel like working on, probably squats a light pulling exercise and a press.
Friday 5/3/1 leg day
Warm up 400 meter run, dislocates, pushups, foam roll [Goblet Squats 53 KB X 24 day 24]
Front squats
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
275 X 1 X 3
185 X 3 X 10
1 mile run 9 minutes
Started Sheiko (volume phase) today. Jumped into day 3 with teammates as we prepare for UPA Nationals in April. Have goals of 425 squat, 300 bench, 450 DL
Squat
6x3 280 + 80# chains
Bench
2x3 190
5x3 220 1bd
2x3 230 3bd
Triceps
3x10
Abs
Tate Plan, Week 5, Day 3, DE squats
Box squats - back to 50% of max
205 x 10 x 2
Speed deads - first DLs in about 6 weeks. First set was a bit rusty but the others felt good. Was supposed to do 50% but added some bands to make it half interesting.
225 + short bands (+75 at top) x 8 x 2
Chain-suspended GMs (subbed for reverse hypers and GHRs)
Chest supported Db rows
65s x 4 x 8
Ab wheel with chain on neck
5 x 10
Tate Plan, Week 5, Day 4 DE bench day
DE bench (60% + some singles)
135 + doubled micro-minis
10 x 3
185 x 1
205 x 1
225 x 1
Close grip bench
185 x 3
205 x 3
215 x 2.8
switched to 2 board
205 x 5
215 x 3
225 x 2
Front plate raises
sheiko week 1 / day 4
deadlift (reverse bands)
3x2 365
BB Row
4x6
Push Press
4x6
Good Morning (SSB)
5x5
CLOSE GRIP BP - 135/20 185/10 225/5 275/5 315/2 325/2 (PR)
ORANGE BAND INCLINE BENCH - 135/10 185/8 135/10
WEIGHTED CHINS - 25/5 45/5 55/3
CHINS - 4X10 (53 TOTAL)
HANG CLEANS - 135/10,10 185/5
SPOON PRESS - 55/20 75/15 100/10
Monday 5/3/1 day
Warm up 400 meter run, dislocates, pushups, foam roll
[Goblet Squats 53 KB X 25]
[Goblet Squats 53 KB X 26]
[Goblet Squats 53 KB X 27] Day 27 missed last two days after being at ranch had to catch up today
Floor Press
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
Military Press standing
135 X 2 X 5
155 X 1 X 5
165 X 1 X 3
185 X 1 X 3
215 X 1 X 1 left arm got out of the groove, threw me off
135 X 5 X 10 with 60 sec rest between sets
Blue Band pull aparts X 5 X 10
Run 1 mile 9 minutes
Smolov Switching Phase
Week 1 Day 1
Speed Pulls- Sumo
Warm ups
5x135
5x185
5x225
5x275
Working Sets
12x2x300
Smolov Jr Bench Cycle
Warm Ups
5x135
5x175
Working Sets
6x6x190
I got tired and I “think” I did seven sets instead of six. Speed pulls weren’t so speedy on last couple of sets.
OK, deadlift day. Took time to make some vids, remember why I don’t like video:
Extreme Sumo DLs - intended to work hips in very low position
95 x 8
145 x 10
195 x 6
Supposed to be working hips by flexing them up & down, but realize they’re staying in place, turned into a sloppy DL
Sumo Deadlift
135 x 8
185 x 5 . x 5
195 x 5 . x 5 . x 5
Was really proud of going up in weight, looks like I’m getting strong - then realized my form went to hell just as I started to lift. Is it really so hard to lift the way he showed me?
Abbench crunches
x 30
Leg Curl
90 x 12
130 x 10 . x 10 . x 10 . x 10 . a PR on this machine
Fat man chins on Smith machine
x 12 . x 12 . x 10 . x 9