attydeb-thanks!
molly-picturing you in a She=Ra costume jaw drops…droool
Masch-thanks, I figure anything that has me squatting 3x a week will keep me from being a lazy ass and hopefully have the awesome effects of conditioning me for squats and inducing hypertrophy
nlmain-thanks! chins are always a bitch. They are more grueling and punishing when I gain a few so they help remind me to stay in my weight class lol
Owlie, your training is seriously impressive! Love those vids of the deads on ammonia, and the programming you’re doing is too cool.
You’re already a beast, I can’t wait to see just how much stronger you get for your next meet with this smart and beastly training you’re doing.
[quote]owlie wrote:
My body is capable of far more than my mind seems to think/allow it at times. [/quote]
This is so true. I learned this after my last meet. Tearing a muscle in my shoulder as badly as I did and still pulling a PR deadlift. It’s all in the head: the obstacles as well as the ability to surmount them.
Squats
185x6x2
Easy, I’m getting my squat groove back
Smolov Jr week 2 day 2
Bench
121.5x5x7
Grueling and hard, but learning my tuck/flare technique and making the most of lat involvement
cable crunch
5x10
leg raises
5x20
10x15
12x15
15x15
Awesome! Love hearing that you’re getting your groove back. Excellentico!
fuuuug, I haven’t even gotten up 185 for a squat yet, let alone it feeling ‘easy.’ sheesh…
Happy for you! 
[quote]owlie wrote:
Smolov Jr week 2 day 2
Bench
121.5x5x7
Grueling and hard, but learning my tuck/flare technique and making the most of lat involvement
[/quote]
When you say you’re making the most of lat involvement, would that be on the eccentric, by ‘rowing’ the bar down to your chest?
[quote]RBlue wrote:
When you say you’re making the most of lat involvement, would that be on the eccentric, by ‘rowing’ the bar down to your chest? [/quote]
Yes, I am trying to get better at this because I think I tended to be shoulder dominant.
Today’s workout:
SQUATZ
barx5
135x3
187.5x6x2
BENCH-Smolov week 2 day 3
Shit, this morning I felt as if I were falling apart. My left shoulder hurt, my right trap was twinging, and my back was tired as heck. I had all these negative and hateful thoughts about benching swirling through my mind, and I did not know how I was going to make it through 8 sets of 4…welp. I steeled my mind and didn’t fail a single rep.
barx8
95x3
127.5x4x8
There were reps in this set I definitely would have failed a week ago, but Smolov Jr has definitely given me experience in pushing through fatigue and keeping control of my body and the weight as the sets get super hard. All in all, another successful day of benching galore.
Weighted decline situps
15x10x5
I’ve never thought about it as gaining “experience in pushing through fatigue”. Hmmmm. Food for thought.
I still don’t know what this Smolov nonsense means, but your training is looking good owlie
_Queen
mel-haha thanks!
The gym closed early for the holiday today, so I had to get in and get out. The first set felt hard and heavy, and I didn’t know how things would turn out…Today was all about getting that leg drive perfect to help my tired upper body.
Bench:
barx8
95x3
133x3x9-so close to finishing.
Then the gym closed and I had to GET OUT.
133lbs for 3x9 is tough shit! I need to keep in mind your a tiny thing too. Damn.
Leg drive is something I forget about when I get excited about a heavy weight. But I guess on the smolov program, the frequency fries your upper body so much that you can’t forget about leg drive, eh?
Nice work!
yep, gains aside, this program is giving me valuable form training. Gain too though. I can’t wait to text my new max!
A dear friend of mine got me to go along with him and try Bikram yoga. It was pretty fun and I sweat a lot which can’t be too bad for me. I don’t know how gimmicky it is but the heat made me really feel like I could stretch my muscles better. Does anyone else have experience with hot yoga?
I never tried hot yoga, but it sounds lovely. I actually enjoy the heat. And I could totally see how the heat would help get deeper into the stretch. During ART I would get heat therapy every time.
Good for you for trying it out! I should too.
If nothing else Owlie, trying out something new gives the mind a good stretch
I used to do Bikram three times a week a few years back. Boy, did it help my flexibility and balance. I did, however, burn out on it after awhile since it’s the exact same 26 postures. I approached it like I do most things: from a very competitive standpoint, which really isn’t what it’s supposed to be about. It always left me feeling very cleansed.
Thanks snapper, you are quite sagely. In a competitive, ass kicking manner…I think I may do bikram a few more times just to get some flexibility in these ole bones before I let everything get all tight and creaky again. JK! I have been stretching and foam rolling more like I should, but a little bit of yoga on top may be just what I need.
Yesterdays work:
Squats:
barx8
135x5
187.5x3x5
Bench:
barx8
95x3
117.5x6x6
Deadlifts:
135x5
195x4x4
220x2
245x2
195x9
That was it!! It was a very loong and tiring workout. I just got done with about 50 min on the incline treadmill. Cardio is getting way easier. I think I have lost a little bloat or something.
NICE LIFTING OWLIE! You are beasty!
I am not tried Bikram myself… but my friends who have just say to make sure you don’t push yourself TOO hard and stretch TOO far… the heat definitely helps your muscles be more flexible… which is why you have to be careful. But have fun with it! Yoga can definitely help with flexibility!