[quote]SamMcLoughin wrote:
Disregard your spine, and acquire a bench PR[/quote]
Might start eating HGH in between meals in the hopes I’ll grow a new lumbar spine. Could be gains?
26th January:
A. Front Squats:
60kgx3
80kgx3
100kgx3
110kgx1
120kgx1 x3
115kgx1 x5
B. Close Grip Bench /super setted with Slight Assist GHR’s:
100kgx2 x3
95kgx3 x3
80kgx10
60kgx27 (lulz)
C. YTWs:
somexsome
Notes:
Nothing going to set the world ablaze with todays training, just got the work in and got out. Shoulder was feeling really shitty (elbow pain and hand numbness to boot) so I never really got into the groove with benching. Really like the YTWs, def keeping them in a couple of times a week.
27th January:
A. Paused Oly squats, ass to ankles + 3 second pause:
60kgxsome
80kgxsome
100kgx3
110kgx1
120kgx1
125kgx1 x6 (Pause PR)
100kgx1 x6 (10-15 second pause)
B. Assisted GHRs /ss/ Hypers +20kg plate:
3 sets
C. Ez Curls (4 da gurls):
3 sets
D. Plate Loaded machine curls:
3 sets
E. Captain’s chair leg raises /ss/ Hammer curls:
5 sets
28th January:
A. Bench:
60kgxsome
80kgx5
90kgx5
100kgx3
105kgx1
110kgx1 (Grinnnndddeeerrr)
B. Cleans:
60kgx3
80kgx3
90kgx1
100kgx1 (Beltless Pr)
105kgxfail (Shoulder started acting up so called it here)
C. RDLS (Slow negative, pause at bottom):
70kgx5
100kgx10
110kgx5x5
D. Paused Oly squats:
60kgx5
80kgx3
100kgx3
110kgx1
120kgx1 (8 second pause in the hole, pause length PR)
130kgxfail (shot for a 5 second pause…didn’t happen)
STOP FAILING LOL
[quote]spar4tee wrote:
STOP FAILING LOL[/quote]
Its called forced reps BRO. And its going to help me all kinds of thick, tight and oh so ssssssssssssolid.
[quote]phlegms wrote:
[quote]spar4tee wrote:
STOP FAILING LOL[/quote]
Its called forced reps BRO. And its going to help me all kinds of thick, tight and oh so ssssssssssssolid. [/quote]
30th January:
A. Smolov Jr Bench:
6x6 @ 80kg (Left front delt felt like shit so close gripped em’ to lessen the pain)
B. Pause Front Squats:
60kgx3 (5 sec)
80kgx3 (5 sec)
100kgx3 (5 sec)
110kgx1 (4 sec) (Default Pr?)
105kgx1 x8 (5 sec)
C. Plate Loaded shoulder Press (2pps) /ss/ Plate Loaded Lat pull down:
5 sets xsome
D. YTWs:
3 sets xsome
Notes:
Felt a little beat up going in today but got the work in. Warmed up on Pause oly squats but my lower back felt like poop. Might try some deadlifts tomorrow depending on how my lower back is feeling once I warm up. Hopefully it holds up.
Good work. I was wondering if you belt up for squat work? I left it out for my first smolov session and (for me at least) it means I stay way less upright during the lift…
[quote]jake_j_m wrote:
Good work. I was wondering if you belt up for squat work? I left it out for my first smolov session and (for me at least) it means I stay way less upright during the lift…[/quote]
I’m a bit of a belt whore so I usually belt up for my work sets but go without for warm ups.
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Good work. I was wondering if you belt up for squat work? I left it out for my first smolov session and (for me at least) it means I stay way less upright during the lift…[/quote]
I’m a bit of a belt whore so I usually belt up for my work sets but go without for warm ups.[/quote]
highly considering actually taking my belt tomorrow for squats! unless i want to make smolov extra demanding with no use of belts or wrist wraps?? ha
31st January:
A. Romanian Deadlifts:
60kgx20
100kgx15
110kgx10
110kgx10
115kgx5
115kgx5
B. Plate Loaded Lat Pulldowns:
3 sets
C. Plate loaded rows:
5 sets
D. YTWs:
5 sets
E. Facepulls:
5 sets
Notes:
Tried conv. deadlifting and got up to 100kg but it absolutely destroyed my back to the point where I couldn’t bend over to pick up n empty bar let alone any sort of weight on the thing. SI joint was cramping pretty fiercely so I called it at that. RDLS from the rack didn’t seem to hurt it too badly so I stuck with them as my main movement although again I couldn’t move any real weight with them. My lower Back has been feeling progressively worse since I got home so I’ll probably have to stick to benching, shrugs and arm work tomorrow. This sucks.
1st February:
A. Smolov Bench:
7x5 @ 85kg (Close grip)
B. Front Squats:
barxsome
60kgx3
80kgx3
100kgx3
110kgx1
120kgx1
110kgx1 x5 (5 sec. pause) (+2 sec. pause PR
C. Machine Shoulder Press:
3 sets xsome
D. RDLS:
3 sets of 20 @60kg
Notes:
Seem to be getting some tendonitis in my pec/collar bone area, flares up pretty bad with a normal grip so I’ll switch to close grip for this cycle of smolov. Front squats felt solid despite the back issues, managed to pause it for 5 seconds @ 110kg which is a +2 second Pr. It felt a bunch easier than the other day too. The RDLs were just for pump work to get some blood flowing in my lower back, didn’t feel too bad.
2nd February:
A. Pause Oly squats (ass to ankles):
(3 sec.) 60kgx5
(3 sec.) 80kgx5
(3 sec.) 100kgx3
(3 sec.) 110kgx1
(3 sec.) 120kgx1
(3 sec.) 125kgx1
(4 sec.) 130kgx1 (PR, missed this last week)
(3 sec.) 120kgx1 x3
B. Pendlay rows (strict and explosive as fuck):
80kgx5 x2
85kgx5 x8 (Volume + Rep PR)
Notes:
Solid training. Got everything finished in 40 minutes so rest between sets was minimal. Lower back started cramping a bit on the squats after 130kg for a 4 second pause so I called it.
Squats getting up there man! Smolov is magicz
[quote]jake_j_m wrote:
Squats getting up there man! Smolov is magicz[/quote]
Smolov is indeed magic! I wish I had the time to run double smolov again, will definitely be running double smolov in the summer. For now though, regular old single bench smolov is all I can commit to 
3rd February:
A. Smolov Jr.:
8 sets of 4 @ 90kg (close grip)
B. DB rows (strict-ish):
45kgx10 x2
50kgx10 x4
50kgx15 x1 (Straps)
C. Rope cable curls:
6 sets, to get da bitchez weeping.
D. Db Curls:
4 sets, dat pump.
E. Lat pull downs:
6 sets, wings of steel.
4th February:
A. Pause front Squats:
(3sec)60kgx5
(3sec)80kgx5
(3sec)100kgx3
(3sec)110kgx1
(3sec)115kgx1
(3sec)120kgx1 (Pr)
(3sec)115kgx1 x5
B. RDLS:
60kgx20
100kgx10
110kgx5
120kgx5 x3
C. Machine Shoulder Press:
6 sets
D. YTWs:
5 sets
5th February:
A. Smolov Jr.
10 sets of 3 @95kg (close grip)
B. Chest press:
Somexsome
C. Incline Bench:
60kgxAMRAP x5 sets
D. Plate Loaded Lat Pull down:
5 setsxsome
6th February:
A. Front Squats:
60kgxsome
80kgx5
100kgx5
110kgx1
115kgxfail
115kgx1
(3sec. pause)115kgx1
(3sec. pause)120kgx1
(3sec. pause)122.5kgxfail
100kgx5x5
B. Cleans:
(power) 60kgx5 x3
(power) 80kgx3 x2
(full) 90kgx1 x3
(full) 95kgx1
(full) 95kgxfail
C. RDLs:
80kg x3 sets of 30
Notes:
Wasn’t really feeling it today.