2012-01-28
Snatches
75,95,115x3
135x2
145x1
155x1
160x1,0
145x0 (no snap anymore tonight)
Squats
135,165,195,225,255x3
295x1
325x1
315x1
Push Press
135,155,175x3
195x2
205x1
215x1 (PR +5)
Good enough. A little wrung out from moving stuff from storage, didn’t have any grr tonight. Just did the sets and got through. PP went well. I nailed the groove on the last set after almost not even getting the 195.
Sun, Jan29 2012
Box Squats - 225x5x3
GM’s - 190x5x5
Clean Position Shrugs - 190x10x5
Leg Press - 6ppsx5
Leg Ext and Leg Curls - reps x sets
My body is telling me to deload real soon. Haven’t done one in a few months now!
Tate Plan, Week 1, Day 4, DE Bench day
Speed bench (50% of max. used bands since it is easier on my tendons)
115 + doubled micro-minis
10 x 3
time of 8:15
Lying BB triceps extensions - work up to 2 heavy sets of 6
(these aggravate my elbows so substituted close grip bench)
135 x 6
175 x 6
205 x 5
205 x 5…try to get 2 x 6 next time
Db side raises (3 x 10)
20s x 10
30s x 3 x 10
Bent Over raises
40s x 3 x 10
Extra:
Hammer curls
40s x 3 x 10
29 Jan
Pull ups / face pulls
Squats: 3135, 135, 3185. 5225, 275, 315
Calf raises: 520
Floor press (fat grip w/ pause): 5225. 3245. 2275
Pendlay rows: 55*255
Pistol squat (up only)
Decent session. Floor press was tougher than I thought it would be but I did them with a pause at the bottom and using fat grips.
I’m going to try to do my calf raises early in my session and doing 5 sets of 20. I was reading Keys to Progress by John McCallum and this was one of the gems from there.
james
Base Mesocycle Week 1 Day 1
4x9x250
Smolov Jr. Bench Cycle Week 1 Day 1
6x6x185
I couldn’t figure out what sort of bench routine to do while I did Smolov so I figured what the hell I’ll do a Smolov Jr cycle for bench. Probably a mistake but what the hell.
Today was Leg Day.
A. Calf Raise - 6 x 10 + 10partials
B. Squats - 1RM Test
**Warm Ups
5 x bar/95/135
3 x 185/225/275
**Working sets - VIDS
3 x 315
1 x 365/385/405 --I’m still questioning depth
C. Seated Leg Curl - 4 sets 15/12/10/8
D. VMO Extensions - 4 x 15
E. Leg Press w/ 3 sec negative
10 x 6pps/7pps/8pps/9pps
2 x 6 x 10pps
F. SL DB’s - 3 x 12 x 90’s
E. Regular Extensions - 6 x 12 w/ 30 sec rest
Nearly puked at the end of this one.
Wish someone was around to spot on 425 but that can wait till next month.
Sunday morning accessory work.
Bent over rows, 135x10, 185x10, 225x8, 245x8
seated cable rows, 200 x10, 220x8, 230x8
pull ups bwx8x3
standing shoulder press, 135x10, 155x10, 165x6, 175x3x2
lateral raises 30x10, 35x10x2
close grip bench 135x10, 185x6, 225x6, 245x5, 265x4, 285x3
weighted dips, bw plus 90lbs, 3x8, just bw x15
hammer curls, 45x10, 50x8, 55x8
ez bar curls 90x10, 100x8x2
High Rep Burn / Leg Day
Front squats holding 45lb plate: 4 sets of 20
Super setted with Hammer leg press: 4 sets of 12- 15 with 405
3 sets seated leg curls
3 sets calf raises
20 min treadmill 3.8 mph
Monday 5/3/1
400 meter run, goblet squats, 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
Military Press standing
135 X 2 X 5
155 X 2 X 5
185 X 1 X 5
195 X 1 X 5
135 X 5 X 10 with 60 sec rest between sets
Pendelay rows
135 X 3 X 10
[quote]Derek542 wrote:
Monday 5/3/1
400 meter run, goblet squats, 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
Military Press standing
135 X 2 X 5
155 X 2 X 5
185 X 1 X 5
195 X 1 X 5
135 X 5 X 10 with 60 sec rest between sets
Pendelay rows
135 X 3 X 10[/quote]
That looks tiring as hell.
WEEK 7 DAY 1 5X5
The end of last week and now the beginning of this week I am starting to miss the required reps, I was aware that this might happen, as such I will continue to do the required reps with the 5 reps as the goal, shoot for stars land on the moon, right? Even with me missing reps I am still pretty pleased with my progress thus far.
ORANGE BAND PULLAPARTS - 4X10
SQUAT - 165/5 205/5 245/5 285/5 325/4 (dumped bar last rep, didnt keep my upperback tight enough)
FLAT BENCH - 160/5 195/5 235/5 275/5 315/4 (Had nothing left after 4) 245/10
CGBP - 255/5 225/10 185/12
A1) BB R0W (SUPINATED) - 1135/5 165/5 195/5 230/5 260/5*
A2) WEIGHTED PUSHUP - 0/15 45/15 90/10,10
DB ROW - 80/15 100/10
WEIGHTED NG CHINS - 0/10 25/5 45/4 (just ran out of gas)
deadlift’n- had a great session tonight. if anyone is looking for a great assistance movement to help the lockout give the weighted hyperextensions a try. i can already feel the difference with the top end strength. i go really heavy on these and try to be explosive off floor with a barbell. i got a lower back pump from them tonight that i’ve never felt.
deadlift against doubled bands
135x6
225x6
315x4
365x4
405x1
455x1
495x1
545x1-one of my guys is experimenting with sumo so i set up the bands on the outside of the rack to allow for his wide stance. as a result the pins for the bands sit just outside of the plates. if you aren’t careful on the way down they hit the pins and it’s really annoying. to keep this from happening i put a spacer on the bar to move the plates out past the pins. the downside is that once i got to this weight there was no room for collars. as a result, you can see what happened on this pull.
545x1-i got rid of the spacers and pulled it again.
545 was what i had planned to stop at but it felt easy so i moved it up to 565
565x1
hyperextensions with barbell
115x10
185x10
215x8
115x10-paused each rep at top.
GHR
BW+25lb Plate x 10 x 2
awesome session… i’ll take the deads to at least 585 with band tension next week.
A. Banded Decline HS w/ doubled pro bands
4 x 8 x 80lbs/side
B. Incline BB
4 x 10 x 165
**had some help on last 2 reps of last set
C. Deadstop SM Bench
4 x 10 x 205
D. Machine Flyes
3 x 10 x 130
Finished with some more tri work (HS Dips + Rope Pressdowns) and abs (HLR’s and machine crunches)
2012-01-30
Clean and Jerk (split)
95x3
135x2
155x1
175x1
185x1
195x1
205x1
215x1
185x1,1
Front Squat
185x3
205x3
235x3
255x2
275x1
255 2x2
Clean and Press
135x3
145x3
155x3
165x3
Called it there.
Matched all time PR for a split jerk and it didn’t look any better than it did a year ago. Feh. It is getting better though. Starting to land on the ball of the back foot about half the time and the side to side spread is happening now.
No enery tonight. Wanted to stop after CJs but I stuc to the plan pretty much. No down sets for presses, shoulders were feeling creaky. Very happy with the 165 for three, especially when feeling this way.
215x1
Back foot is flat on the floor, turned out, the split is not long enough AND I recovered forward. If I ever get any real weight on the bar that little habit will cost me the lift, as I’ll lose it forward. It was an easy clean, though - and, in fact, I pulled it a little too high. I’m good for more on cleans.
Tuesday Circuit day
400 meter run, goblet squats, dislocates, push ups, foam roll etc
70 KB X 21 X KB swings
70 KB X 12 X Left one arm row
70 KB X 12 X Right one arm row
400 meter run
70 KB X 21 X KB swings
70 KB X 12 X Left one arm row
70 KB X 12 X Right one arm row
400 meter run
70 KB X 21 X KB swings
70 KB X 12 X Left one arm row
70 KB X 12 X Right one arm row
400 meter run
16:45 minutes then did mobility work with lacrosse ball.
Tuesday 3:50 am 279 lbs
Squat warm up: 13520
x-over low med high: 2x40x12
Decline bench press: 2x255x5, 255x4
Hammer incline: 95x8, 95x6, 95x4
Half press: 145x3, 145x4, 145x5, 2x145x2
Treadmill interval: 17 minutes
Did too much Sunday, and I was weak Monday night.
Bench, 135x8, 185x6, 225x6, 245x4, 275x4, 315x2, 335x1
Put on shirt and hit a 3 board, 365x2x2, 405x1
Incline DB bench, 90x8x3
skull crushers with db’s 30x10, 40x8, 50x8, supersetted with heavy band tricep ext
Dead lift 365x10
1/30 Deload week begins. Changing it up this month, going to do the following approach:
Monday (Squats + Bench) Standard warmups followed by singles at week 3 weights. Then 1 rep at TM for the month.
Will do the same thing on Friday for deads and presses.
Squat:
Warmup:
80 X 6 (SSB Empty Weight)
140 X 5
180 X 5
215 X 5
Work:
265 X 1
300 X 1
335 X 1
355 X 1 (Felt really strong at this weight. Definitely had more in the tank which is a good sign!
Bench:
Warmup:
45 X 8
115 X 5
145 X 5
170 X 5
Work:
215 X 1
240 X 1
270 X 1
285 X 1 (Tough rep, slow but I think I could have handled 5# more) Very close to being a 1RM. The good news is I’m getting ever closer to that 300# benchmark 
I’m looking forward to Friday, my TM for the dead is 500# so I should hit my first goal this week! I’ll post a vid of the effort afterwards.
Tu/Wed/Th will be complete rest days.
Have a good one and make it count!
31 Jan
Pull ups (fat grip, thumbless grip)
Squats: 3135, 185, 225, 275, 315
Calf raises: 5f (roughly 20 per set)
OHP (fat grip): 5145. 3165. 5185
Deads: 3135, 225, 315. 5365, 3420, 5*470
Ab work
Last week of this cycle and I can use the deload. I’m going to really concentrate on mobility stuff as I’m a bit beat up. Deads were tougher than they should have been but I think it’s because I nailed them last week. Recovery is tough when you’re middle aged…lol. I can’t f’ing believe that I’m in my 40’s.
I wish I filmed my deadlifts today but I forgot my memory card. The Santa Ana’s have been blowing the past week or two and it’s unusually dry here which plays hell with my nose and I get constant nose bleeds. On rep number two my nose started to bleed enough to drip on the floor in front of me. I just sorta put it out of my mind and kept going but it left a nice mess that I had to clean up. It looked cool though…lol.
james