7th February:
A. Smolov Jr Bench:
85kg x 6x6 (close grip)
B. DB Rows:
50kgx10 x2
55kgx8 x5 (Pr?)
C. Facepulls:
Some by sum
D. Incline DB Bench:
20kgx10
25kgx8 x2
27.5kgx8 x5
Good work. 120 pause for 3 seconds on front is a standout but the benching is solid as usual… Ima have to catch you back up there asap!
[quote]jake_j_m wrote:
Good work. 120 pause for 3 seconds on front is a standout but the benching is solid as usual… Ima have to catch you back up there asap![/quote]
Yeah buddy!
Note even worth writing up todays session, it was a complete joke. I wish my body was functioning again…
9th February:
A. Smolov Jr. Bench:
7 sets of 5 @ 90kg (close grip) (Volume PR)
B. Db Rows:
3x15 @ 50kg (pr)
C. Seated Rows:
somexsome
D. Face Pulls:
3 sets
E. YTWs:
3 sets:
F. Rotator Cuff Shit (Internal/External rotation):
somexsome
10th January:
A. Front Squats:
Took me ages to get into the groove with these. Worked up to 120kgx1 a couple of times, and failed alot on the way there. Was stupid tight so kept loosing the bar forward. Also used a thicker bar than usual and kept choking myself out…
Hit 115kgx2 which is a PR eventually!
B. Back Squats:
5x10 @100kg
3x3 @120kg
3x10 @100kg
*Eased into the back squats, just seeing what my lower back could take.
C. Ez Preacher Curls:
5 sets xsome
D. Hammer Curls:
somexOMGPUMP
E. Cable Rope Curls:
5 sets, got the pythons all fired up.
Notes:
ARM DAY BITCHES.
good bench/front squat PR… this is a common theme here
[quote]jake_j_m wrote:
good bench/front squat PR… this is a common theme here[/quote]
Seem to be PR’ing on anything that doesn’t aggravate my messed up glute/back region. Who’d a thunk it! 
12th February:
A. Smolov Jr :
*all sets close grip
2 sets of 4 @100kg (+2 PR)
6 sets of 4 @95kg
B. DB Incle Bench:
6x6 @ 30kg DBs
C. Oly Squats:
5x5 @120kg (Ez and no back pain!)
100kg 3x5 (with 5 second pause)
100kg 1x1 (with a 20second pause lullllzzz)
Notes:
Solid training, close grip bench flew up! Squats felt nice, didn’t get any lower back pain too which is a huge plus. This was the first time in a couple of weeks my back hasn’t wanted to die skwattttttting. Included a sexy little vid of my benching today to whet your appetites for the upcoming gains this week.
oh snap. vidz. Nice benching.
[quote]AquaCruzer wrote:
oh snap. vidz. Nice benching.[/quote]
in b4 gay4pay.
Oh shi, nice benching. I really do have to work on my setup or I’ll be forever trailing to an increasing number of guys on here bench wise.
[quote]jake_j_m wrote:
Oh shi, nice benching. I really do have to work on my setup or I’ll be forever trailing to an increasing number of guys on here bench wise. [/quote]
The payoff is definitely worth it. Just play around with various set ups when you’re warming up with 60kg or something.
13th February:
A Sqauts:
60kgxsome
90kgxsome
100kgx5
110kgx5
120kgx5
130kgx1
130kgxfail (bleh calf cramp)
125kgx3
125kgx2
125kgxfail (calf cramp again)
120kgxfail (bleeeh cramp)
B. RDLs:
60kgxsome
100kgx5
110kgx5
120kgx5
130kgx3 (x2) (Pr?)
120kgx5
110kgx5
100kgx10
60kgxsome
C. Machine Shoulder Press:
2ppsx10 (x3)
2.5ppsx5 (x3)
D. Facepulls /ss/ Rope Curls:
3 sets
Notes:
Blargh. Squats felt awful today, my calf kept cramping in the hole and I just generally felt incapable of putting any kind of weight up. Called them quits early…
Deep tissue massage and water
[quote]spar4tee wrote:
Deep tissue massage and water[/quote]
Will do, I have a physio session booked for tomorrow to unfuck my shoulder so I’ll get her to take a look at the calf too.
14th February:
A. Smolov Jr:
*close grip
10 sets of 3 @100kg
B. Incline BB Bench:
60kgx10
70kgx5 x2
80kgx3 x3
60kgx10 x2
C. Pendlay Rows (Strict):
70kgx10
90kgx5 x2
95kgx3 x8 (Pr)
80kgx15
Notes:
Benching felt weak as fuck, but I’ll put that down to my shoulder being pretty tender from the physio session I had just before I started training. Pendlays were feeling solid, very explosive off the ground.
15th February:
A. Oly Squats:
4 sets of 9 @100kg
B. Farmers walk handle shrugs:
(72kg per hand) 5 sets of 15
C. Face Pulls:
5 sets x10
D. Assisted GHRs (Controlled negative):
5 sets xsome
Solid work as usual. Have you even missed a rep in the whole time you’ve been hitting smolov up? Impressive stuff. ps. hv question 4 u in ma log
[quote]jake_j_m wrote:
Solid work as usual. Have you even missed a rep in the whole time you’ve been hitting smolov up? Impressive stuff. ps. hv question 4 u in ma log[/quote]
I’ve missed reps a couple of times (last bench workout for example, there were 2 sets where my set up sucked and I got 2 out 3) but I always either re-rack and do a single to make up, or do another set. I will sometimes miss a rep in a set, but I never miss anything in terms of overall volume.