Smolov Base Mesocycle
Squat
5x7x265
Smolov Jr Cycle
Bench
7x5x200
Wow that looks easy typed out like that.
Bench
45 x 10
85 x 10
95 x 10
115 x 5 . x 5
85 x 10 . x 10 . x 10
Pulldown
70 x 12
80 x 10
90 x 10
100 x 10 . x 10 . x 10
DB side raise
10 x 10 . x 10
15 x 5 . x 5 . x 5 . x 5
OH Press
65 x 10
75 x 5 . x 4
65 x 8
Tri Pressdown
40 x 10
50 x 8 . x 8 . x 8
Tate Plan Week 2, ME Lower day
GMs
bar x 5
95 x 3
135 x 3
155 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 1
315 x 1…vid. I’ve done more but to a higher pin.
GHRs - substituted natural GHRs band assisted
3 x 8
Reverse Hypers - did bodyweight using an inclined bench. Will figure out how to use bands next time for more resistance.
3 x 10
Hanging leg raises
3 x 15
Pulldown abs using bands
5 x 15
Upperbody
Chest and Back done as alternating sets, 30 sec. rest between/ 30 total reps per
Cable Rows: 100x12, 205x8, 205x7,205x6, 205x5, 205x4
Hammer St. Bench: 135x12, 245x8, 245x7, 245x5, 245x5, 245x5
Side raise supper strict: 10x15, 10x15
Rear Raise: 20x15, 20x20
EZ Barbell curls 4 sets with 80lbs / 1 set hammer dumbells 20x15
Life Fit Ext 4 sets with 120lbs
2012-01-31
Low Clean Pulls
165x3
205x3
235x3
265 3x3
CLose Grip Press from Rack
135 10x2 sets
Gibbon Pullups
BW 10x2
Wed Circuit day
400 meter run, goblet squats, dislocates, push ups, foam roll etc
95 X 8 rounds of tabata 20 sec on 10 sec off X Thrusters
BW X 8 rounds of tabata 20 sec on 10 sec off X Burpees
BW X 8 rounds of tabata 20 sec on 10 sec off X Sit ups
Around 140 reps total.
Wendlers big but boring
1/30
squats 385x3,440x3,495x3
fat bar deads 275 x 5 sets x 10 reps no belt
ab rolls
2/1 5 am (yes f%$#ing 5 am)
- bench 245x3,280x3,315x3,335x1,355x1,375x1
2a.MP 155 x 5 sets x 10 reps
2b.1 arm db rows 100 x 5 sets x 10 reps
Last night
Cg snatch
135,155,175x3,2,2,1
high speed push/press
135,155x6
175x5,5,4,4
bent db raises
35x10x3
This morning, pouring rain
10 standing throws, 7.26k shot
10 1/2 turn throws, 6k
10 kinda full throws while slipping and sliding, 6k
Wednesday: 4:00am 276lbs
Squat warm up: 135x20
Rack pull: 225x5, 275x5, 295x5, 295x3, 295x2 ( all over hand grip)
OHP: 135x5, 2x165x5, 265x4
Hammer Low Row: 90x8, 90x6, 90x4
Treadmill Interval: 17 minutes
Had my first training session with Randy. He on time and raring to go. Covered squats, sort of. First he checked my form with no weight. Was very impressed. So he gave me a pair of 30 lb DBs and had me hold them at shoulder level. My arms complained, but knocked out 10 reps.
Then he handed me a 35 lb kettlebell and had me perch it on one shoulder. Ten reps. Then 10 reps on the other shoulder. Arms shaking, could barely control it. He switched to 20 lb KB and I did more squats.
Then gave me a 20 lb bar and I did front squats, 10 reps. Made me use a 2 finger grip. Hard keeping elbows up, otherwise piece of cake.
45 lb bar, 10 reps.
65 lb, 8 reps
75 lb, 5 reps
85 lb, 3 reps
95 lb, 1 rep
Call . . . police . . . someone . . . pumping . . . oxygen . . . out of . . . the gym.
All of this in less than half an hour.
He said I worked really hard . . . and he rarely gives out compliments. He’s a sadist. I think I like him.
BONUS: I got to watch some doofus doing 135 lb barbell squats . . . on a bosu ball.
Tate Plan Week 2, Day 2, ME bench day
2 Board Press
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
235 x 3
245 x 1
255 x 1…+10lbs from last week. Tightness and lockout needs work.
DB tricep extensions (30 sec rest between sets
40lbers x 6 x 10…+5lbs over last week. Needed to go to a minute rest on last 3 sets. Tough sets.
Band extensions
3 x 15
One-arm DB press
40lbers x 3 x 15
Band pullaparts
1 x 50
Friggin’ triceps-a-thon today. Which is good since it is sorely needed.
had another awesome bench night. hit big PR’s on all three of my variations. i’ll keep riding the PR train.
bench press against bands
0x10
135x6
185x6
225x6
275x4
315x4
365x1
405x1
455x1
505x1 + 10lb PR
floor press- legs straight, long pause
405x1
455x1
495x1 + 20lb PR- this was a grinder
titan ram close grip bench press
455x1
495x1
545x1 + 10lb PR
arms are a little achy now.
CHUTES AND FUCKING LADDERS TODAY!
WEEK 7 Day 2 5x5
Well I keep following the prescribed reps and keep failing, needed to get 435x5 on DL and 220x5 on MP. Only got 435/3, this was on the second attempt the first only got two, FACK! I was pretty sure I could get 220x5 on MP because I have hit 225x3, only got 220x3…HOWEVER,
I did hit an OH Press PR of 235 (+5) only 5lbs away from a BW OH press…weird session today. I tried to pus press a second rep of 235 and it wasnt happening
OH and James I tried Dbl OH I got 405 up but it was slipping so I reverted to the mixed grip for 435, I really am not flexing my arms, they just arent that straight. On the grinder however it was an ugly rep…vids below…
Lots o volume today…
DL - 270/5 325/5 380/5 435/2 435/3 405/2 (dbl oh)
FRONT SQUAT - 135/5 225/5 245/3 (Better today)
OH PRESS - 135/5 165/5 195/5 220/3 235/1 185/9 135/15
ORANGE BAND RESISTANCE SUPINATED CHINS FOR TEH GUNS 5,5
GREY BAND RESISTANCE SUPINATED CHINS FOR TEH GUNS 4,4
DB INCLINE PRESS - 75/15 110/10 125/5
REVERSE EZ BAR TRI PD - 50/20 70/20 STACK/10,10
Vids in mah log
ME lower body, Cambered bar squats. 125x10, 215x6, 315x4, 365x2, 405x1, 365x2, 365x1, 365x1, 365x1
These things are nuts, like doing squats during an earth quake.
Front squats, 135x5, 225x4, 275x2
GHR 3 sets of 8, with a 25 lb plate.
Short and sweet.
Smolov Base Mesocycle
Week 1 Day 3
Squats
Warm ups
5x135
5x175
5x205
5x225
Working
7x5x285
Smolov Jr Bench Cycle
Warm Ups
5x135
5x185
Working
8x4x210
For some reason this was freaking exhausting. I ordered elbow sleeves to help with the beating they are taking.
No iron involved.
Swam a nice easy 1500m
Lazy morning chilling out, then walk to gym, sunny bright and cold.
MAG-10 1 scoop and surge 2 scoops.
Warm up complex x 4 rounds, new weights as yesterday (+ 2.5 kg each round)
Then main workout, slight change today ie continuation of warm up into more of a a main exercise :
1.Power clean and push press 88lbs 1 x 3
2.Deadlift 132 lb warm up then : 181 lbs 2 x3, 192 lbs 1 x 6 and 192 lbs 2 x 3.
3.Bench press 66lb warm up then : 93lbs 2 x 3, 98lbs 1 x 6 and 105lbs 1 x 6
4.Front squat 93lbs 1 x 6 , 104lbs 1 x 6 and 115lbs 1 x 6
5.weighted step up . 93lbs 1 x 6. 104lbs 2 x 6
6.Floor db single arm press , 25lbs 1 x 6 and 35lbs 2 x 6
7.Single arm db push press 25lbs 1 x 6 35 lbs 2 x 6 .
Other work focussing on back.
8.Weighted back hypers on roman chair : 1 x 5 + 22lbs , 1 x 5 + 35lbs and 1 x 5 + 44lbs.
9.Lat pull downs. 121 lbs 1 x 8. 154 lbs 1 x 5 and 165 lbs 1 x 4
10.Tricep cable push down .98lbs 1 x 5. 110lbs 1 x 5 and 121 lbs 1 x 5.
Plank foam roll/stretch.
walk home
Friday Leg Day 5/3/1
400 meter row, [goblet squats X 10 X 53 KB], dislocates, push ups, foam roll etc
Front Squat
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 5 X 10 :2 min rest between sets
2.3.12
training lower
mobility and pvc and lx ball at home
more at gym
1500m row 6.20 woo?
activation HLR x face pull X 95 lb OH squat X tricep cable shiz 3x10
A deadlift
135x10,225 x5, 315x5, 365x5 405 x5 425 x2
B Rack pull just below knees
315x8, 405x5 455x5, 315 2x12
C Dimel Dead 135 2x20
D1 bb roll outs 3x10
D2 spread eagle sit up bw+25 3x10
Smolov base Mesocycle
Week 1 Day 4
Squats
Warm Ups
5x135
5x185
5x225
3x275
Working Sets
10x3x300
Smolov Jr Bench Cycle
Warm Ups
5x135
5x185
Working Sets
10x3x225
Mother of god this sucked.