Saturday Circuit Day
Warm up 400 meter run, dislocates, pushups, foam roll
[Goblet Squats 53 KB X 32]
20 MB X Wall Balls X 1 min
95 BB X High Pull Sumo X 1 min
28 in X Box Jumps X 1 min
95 BB X MP X 1 min
BW X Row X 1 min
Rest X 1 min
3 rounds didnt count just did the rounds
Meet prep/volume. Week 2, Day 3
Squats
6x3 285 + 80# chain
Bench
2bd 4x3 225
4bd 2x3 235
Tri Pushdown
3x6
Abs
Tate Plan, Week 6, DE squats
Doing more hip mobility lately prior to squatting and that is working well.
Box squats (52%)
210 x 3 x 2…felt a bit too light.
220 x 3 x 2…still fast
230 x 4 x 2…felt good
New wrist wraps worked great.
Speed deads (55%)
Sumo deads…can’t remember the last time I did these. Not as fast off the floor as conventional.
275 x 5 x 2
Conventional
275 x 5 x 2
Band GMs…used all my bands. Need to order some stronger tensions.
5 x 10
Chest supported Db rows
65s x 4 x 8
Saturday, March 3/12
Warmups.
Sn Pulls - first from floor, rest from hang
50kgx8
70x8
80x8
90x8
Cln DL
130kgx5
150x5
170x11 (I mean it was 10 last time, so…)
Dirty Cheater Squats
70kgx10
95x10x5
Fuck accessory work. Even using my Spanks For Men, that many squats is a life sucker.
Ice bath time.
Smolov Jr Bench Cycle
Bench
Warm Ups
8x135
5x195
Working Sets
10x3x235
Not as easy as I wanted it to be.
Sunday, March 4/12
Up way early with the little one, so after she was resettled, I figured I’d make the most of it.
15:00 Elliptical to get a light sweat on
Normal back rehab
Foam roll - 50 on each muscle group
Stretches - 60s holds on everything
Felt good. Probably took an hour and a quarter but worth it. I should try to do this twice a week.
meet prep/volume week 2, day 4
push press
4x6
speed dl, 1 minute rest
8x3 265
Week 6, DE bench
Speed bench
135 + doubled micro-minis
10 x 3
Close grip bench
185 x 3
205 x 3
215 x 3 - actually 2 + 1. Upper back slid and I had to reset.
I’m actually down a bit on strength on these. I think it is because most of my tri work lately has been isolation work.
So, added:
Close grip to 3.5 board, paused
185 x 3 x 5
Rolling tris
40s x 3 x 10
Front plate raises
45lb x 2 x 10
45lb x 1 x 10 + 25lb x 30
Db curls
2 x 15-20
Today Softball in the am sprints in the pm and the knicks afterwards…a nice Sunday
5 - 40 yard sprints…Best time 5.9 SOMEBODY CALL THE NFL SCOUTS FOR A SPEED RUSHER LOL…
45x3x10 KB Swings…doneski
351 OH Press day
SQUAT - 135/5 185/5 225/5 275/5 315/5 135 W ORANGE BANDS/10
A1)OH PRESS - 145/5 190/5 190/5+2=7
OH PRESS - 155X5X10
A2)WEIGHTED CHINS - 0/10 +25X7X5 (40)
B1)FACE PULL - STACKX3X15
B2)DB LATERAL- 25X1X20 40X2X10
EZ CURL PD - 70X1X20 STACKX3X15
Solid…
Monday, March 5/12
A rare Monday afternoon workout. Had to speed it up due to general family insanity though.
Warmups. - took 35 min. Had an extra 5 min treadmill walk with a 7week old. Oy.
531 - Cycle 2, wk 1 cont…
3Board Press
70kgx10
90x5
102.5x5
115x12 - so same reps as week 1 of cycle 1, but 5kg heavier. Rep PR?
OHP
100#x10x5
Band Rows - 20x5
Ab wheel x 15
Paloff Press x 15
Tricep Pullover - 25 reps (10/5/5/5)
EZ Curl - 25 reps (10/5/5/5)
Dear Volume: I take back every horrible thing I ever said about you.
Upper body ME day. 135x10, 185x8, 225x6, 275x4. Everything after this was a two board press.
315x4, 335x3, 345x3, 365x1, 375x0
incline DB press, 90x10x3
weighted dips, 50lbs of chains, 3x10
pullups 3x8 bw
DB rows 120x10x3
hammer curls 50x8x3
Miscellaneous day, work on support stuff:
Face Pull
60 x 14
90 x 10 . x 10 . x 10 . x 10 . x 10
feeling strong with these
Standing Calf
155 x 15
215 x 10 . x 10 . x 10 . x 10
felt good, just had to kick up weight
235 x 8 . yes!
DB side raise
10 x 12
20 x 5 . x 3 . x 3 . x 3 . x 3 . x 3 . x 3
getting to be a problem, people keep walking off with the DBs I want
Seated Row
90 x 15
110 x 12
130 x 9 . x 9
150 x 4 . x 4
maybe I was getting worn out by this point, but these started getting hard - thought increasing weight and decreasing reps might feel better, don’t know
meet prep/volume - week 3 / day 1
squat
5x3 325 (80% of prep max)
bench
2x1 245 paused (90% of prep max)
5x3 220 (80% of prep max)
floor press
6x3 225 (could’ve gone heavier but said fuggit)
Squat day. A bit stressed, decided to keep to minimum:
Squat
95 x 8
135 x 7
165 x 5 . x 5 . x 5
175 x 5 . x 5
still not sure why I’m not at last year’s level of doing 185 and even 200 for 5, all I can do is keep pounding at it
Extreme Sumo DL
95 x 10
145 x 10
165 x 8 . x 8 . x 8
really working on flexing hips and knees
No deads today will be doing them on Friday…
Anywho…
A1) FRONT SQUATS - 135/5,5 225/5,5 275/3 315/FAIL (VID)
A2) DECLINE SITUPS - 0/10 25/10,10,7
B1) BB ROW - 135/15 185/10 225/10 245/5 225/10
B2) WEIGHTED PUSHUP - 0/10 45/10 90/10 90/10
WEIGHTED CHINS - 0/10 25/7 45/5 55/4 0/10 (37)
BB SHRUGS - 135/20 315/20 405/12 455/5 405/10 315/15
ORANGE BAND PULLAPARTS THROUGHOUT
I thought I had that 315 my legs had it but it started to slip from my shoulders and my lower back couldnt lift the load…I will get this fucker, it was my first time trying this weight with the FS…
Lower body Me day. Tried to give the cns a break.
squats to a 15" box 155x10, 245x6, 295x5, 345x5, 385x3, 405x1, 345x5x2
pulls withe our new Texas DL bar, 225x5, 315x5, 365x5, 405x4
GHR 3x10
reverse hyper 4 sets of 10
Felt strong all night, going to do an SPF meet here in the Raleigh area next weekend, so I left some in the tank.
Matty, you got that…just a little technical snafu. Next time it’s done. Good lifting.
Week 7, Day 1, ME squats
Romanian DLs
135 x 5
225 x 5
315 x 5
405 x 5
435 x 5…probably a PR. Last rep was definitely a ME rep.
Squats
135 x 20
Bench day.
Bench
45 x 12
95 x 8
115 x 8
120 x 6
125 x 5
135 x 5 . x 5 . these were grinders
125 x 5 . x 5 . these were also tough
95 x 10 . x 10 . x 10 .x 10
REALLY pushing at the presses so hard, grunting, straining, giving it all
DB Pullover
30 x 8 . x 8 . x 8
supersetted with:
Bench dip
x 10 . x 10 . x 10
I was grunting and yelling a lot on these, one of the trainers asked me if I was OK. As if he’d never seen hard work before. Maybe he hadn’t.
Nobody works harder than me. Nobody could.
Hammer Tri
20 x 15
30 x 8 . x 8 . x 8 . x 8