I realized today that I have been squatting every training day for so long that it feels wrong NOT to squat so I says to myself…“self, tears in a bucket fuck it! just stop your bitching and squat.”
SQUAT - 135/5 185/5 225/5 275/5 315/5
3/5/1
OH PRESS DAY
OH PRESS - 170/3 190/3 215/3+2(5) 155/10 225/1,1
SEATED DB OH PRESS - 70/10 90/10 100/7 80/10,10
A1) FACE PULL - STACKX3X15
A2) DB LATERALS - 45X2X10 25X1X25
TRI PD - STACK/15 +25/15,15
Swoleski.
Back at it Monday night.
Floor presses 135x8, 185x6, 225x6, 275x4, 315x2, 335x1x2, 225x12
Flat bench dumbell presses, 100x10, 110x8, 110x7
flat bench tri extensions, 30x12, 40x10, 50x10
standing tri pressdowns whole bunchx10, a little more x10
dips with 2, 20 lb chains around neck 3 sets of 10
bw chins 3x8
60x10x3 on the reverse hyper. Brand new equipment, first time ever using it. My new favorite!
Tuesday Circuit day
Warm up 400 meter row, dislocates, pushups, foam roll
[Goblet Squats 53 KB X 28]
Body weight day Tabata 20 sec on 10 sec rest
20 MB X Med ball clean with vertical jump X 8 rounds X average 8 reps per 20 sec
BW X 16 inch bar X Lateral jump X 8 rounds X 10 reps per 20 sec
BW X Triplicate X 8 rounds X 8 reps per 20 sec
Tate Plan, Week 6, Day 1, ME squats
Have a bit of a stomach thing.
Box Squat
lots of hip mobility stuff
bar x 2 x 3
95 x 2 x 3…felt like shit
135 x 2 x 3…felt like shit
185 x 2 x 3…felt like shit
225 x 2…felt like shit
275 x 2…felt like shit
315 x 2 x 1…felt like shit
355 x 1…felt ok
375 x 1…felt pretty good
395 x 1…+10lb PR. Looks cleaner and faster than the 385 last week. Still needs some work. Vid in log.
Was short on time so picked a bang for buck exercise.
Dimel deads - added 10lbs over last week. Supposed to be 30-40% of your max DL for high reps. The straps keep me from being distracted by the ridiculous forearm pump. I think I would have a heart attack using 185. Out of shape maybe?
165 x 3 x 20 - vid in log.
Still need to do some more hamstring and ab stuff. Tomorrow.
DB side raises
10 x 12
15 x 10 . x 10 . x 10
12 x 10 . x 10
oh, and these were paused just a bit in the up position
Pulldown
80 x 15
100 x 10 . x 10 . x 10 . x 10 . x 10
stretching at the top
Side Plank
x 15 . x 15 . x 15
can’t watch a clock to time these, so just do reps - easier on left side than right, I blame scoliosis
OH Press
45 x 10
65 x 8
85 x 4
80 x 5 . x 5
75 x 5 . x 5
jeesus, these just crush me
Face Pull
60 x 12
80 x 12
90 x 8 . x 8 . x 8 . x 8
sheiko, week 2, day 1
squat
5x5 285
Bench
3x2 230
5x5 205
Camber bar GM
5x5
28 Feb
Squats: 3245, 275, 315
OHP: 5150, 3170, 4190
Rear delt flyes: 32010
Deads: 5370, 3425, 6475
Good Mornings: 35225
Sled drags: 450 yards w/ 90lbs (2 forward, 2 backward)
james
Wed 5/3/1 day
Warm up 400 meter run, dislocates, pushups, foam roll
[Goblet Squats 53 KB X 29]
Power Cleans
135 X 3 X 5
155 X 2 X 5
165 X 2 X 5
185 X 1 X 3
205 X 1 X 3
215 X 1 X 3+= 2 actually got dizzy on the second rep weird
Hang cleans
155 X 5 X 5
Smolov Switching Phase
Week 1 Day 2
12" Box Squats
Warm ups
8x135
5x185
5x185
Working sets
12x2x205
Smolov Jr bench Cycle
Week 1 Day 2
Warm ups
8x135
8x185
Working sets
7x5x205
Nice and easy.
Took Bulldog’s advice and ate a bit more than usual. Tore through the workout.
Squats
95 x 8
135 x 6
155 x 5
165 x 5 . x 5 . x 5 . x 5
not a huge weight, but I went LOW, really stretched the hips, and bounced back up, felt GREAT.
Plate loaded leg press
270 x 10
320 x 8 . x 8 . x 8
Extreme Sumo DL
95 x 8
115 x 8
145 x 8
bothered by the vids of last time I did these, so took extra care to flex legs and bend hips, just like an exaggerated squat. I think it worked.
Hot, sweaty, swole, and hungry.
DL - 345/3 385/3 435/3 455/1
FRONT SQUAT - 135/5 185/5 225/5
BO ROW - 135/12 185/10 205/10 225/7
BB SHRUGS - 225/20 315/20 405/12,10
TATE PRESS - 35/20 50/10,10 40/20
WEIGHTED NG CHINS - 25/5,5 45/5 0/5 (20)
Back with the monolift last night.
Squats 155x10, 205x8, 245x6, 2956, 335x5, 385x3x2 still feeling the effects from Sat.
Front squats 225x5, 275x3x2
GHR 4x10
reverse hypers 115x8x4
I swear my lower body is older than the upper…feels that way anyhow.
Thursday, March 1/12
Warmups
Sn Pull/blks
50kgx5
70x5
80x5
90x5x3
Hit and miss today. Did more arm pulling reps than I wanted to. The good ones were good. The bad ones were not.
ETC
FG PU x 15 x 3
SL RDL x 15 x 3
Ab wheel x 10 x 3
Paloff Press x 10 x 3 - moved up a band. Damn.
Alt curls - 25 reps (10/5/5/5)
2H KB Swings - 25 reps straight. Lots of glute pinch. Made the buckles on my shoes ring.
Week 6, ME bench day
Floor press
95 x 2 x 3
135 x 2 x 3
155 x 3
185 x 3
205 x 3
225 x 1
255 x 0…tried a new approach and made a big jump to try and get a +5lb PR over last week. Well that didn’t work, lol. Knew it wasn’t going up based on how it felt on the way down. I need smaller jumps in weight on the way up. can’t wait for my damn sleeves to show up.
225 x 3 x 2
Incline DB press
65s x 2 x 10
Flat bench
65s x 2 x 10
Seated Db cleans
25 x 8
30 x 8
35 x 4 x 8
HLRs
5 x 15
One-arm band curls
2 x 25
Sheiko meet prep / week 2, day 2
Deficit DL (on 100# plate)
2x3 245
4x2 265
Incline press
5x8 135
DL
3x2 285
2x2 325
2x2 345
1x2 365
Smolov Switching Phase
Week 1 Day 3
Sumo Deads
Warm Ups
5x135
5x185
5x225
5x275
Working sets
12x2x315
Smolov Jr Bench Cycle
Warm ups
5x135
5x185
Working Sets
8x4x220
Really pretty tired. I forgot my gym clothes so I had to go to the campus bookstore and bought a pair of basketball shorts, that my grandfather would have said were slicker than goose shit, and wore an Elitefts tank I had in my office for an emergency. It felt like my ass was sliding all over the bench.
Friday, March 2/12
531 - Cycle 2, Week 1
OHP
95#x5x2
115x5
135x5
155x12 - Rep PR, as sad as that is. Same reps as last cycle, but 10# heavier. 3 more reps than the same weight on week 2, Cycle 1.
1Board Press
70kgx10x5
Decided to drop from 2 board to 1 board. The ladies are right. That extra 1.5" really does make a difference.
ETC
Pushups - 50 reps (25/15/10)
EZ Curls - 25 reps (10/5/5/5)
Plate Raise (25kg) - 25 reps (10/5/5/5)
Lat Raise - 50 reps (25/15/10)
Stir the Pot x 15/side
McGill Crunch x 12/side
Paloff Press x 15/side
The ONLY way this workout could have been more Guido would have been with frosted tips, gold chains and orange skin.
I am revelling in the 10 or so minutes of the illusion of muscle.
Solid session today
351
SQUAT - 265/3 300/3 335/3 345/1 355/1 245/10
BENCH - 245/3 275/3 300/3 315/1 335/1 225/15
WG PULLUPS - 3X5 (15)
CGBP - 225/10 225/8 185/12
DB INCLINE PRESS - 100/10,9 80/10,10,10
A1)CS DB ROW - 70/12 80/10,10,10
A2)DB REV FLY - 25/15 35/10,10,10
Tried the Inzer wraps again on the last few sets of Squats, felt better, I took them off for my burn out set and that felt weird because of the lack of constriction, I super divebombed those squats.
Bench day
45 x 15
95 x 9
115 x 7
125 x 5 . x 5
135 x 5 . x 5 . these felt really good - tough, but invigorating
140 x 5 - these were grinders
135 x 5
DB pullover
25 x 11 . x 11 . x 12 . x 11
supersetted with:
Bench Dip
x 6 . x 7 . x 7 . x 10 . getting better at these
Hammer Tricep
30 x 6
20 x 10 . x 10 . x 10
OWWW! These bent the arms almost to snapping off! Can’t believe my tris were stretched so much. After the pain subsides, will have to do more.
Standing calf
155 x 12
195 x 12
215 x 10 . x 10 . 9
wasn’t on plan, but forgot to do for squat workout
Friday 5/3/1 day
Warm up 400 meter run, dislocates, pushups, foam roll
[Goblet Squats 53 KB X 31]
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 3
275 X 1 X 3
Ran 1 mile 9 min