February 26th:
A. Oly Squats:
60kgxsome
80kgxsome
100kgxsome
110kgx5
120kgx5
125kgx3
125kgx1
120kgx1
115kgx5
B. Front Squats:
100kgxsome
105kgx3
105kgx5
110kgx3
C. RDLS:
100kgx 3 sets of 10
D. Calves /ss/ Abs:
3x20
Notes:
Max strength slowly getting back there, still need to start eating proper amounts of calories…
Keep it up man! The big thing with smolov is staying healthy considering how much tax it puts on your immune system 4 days a week… I think my body has appreciated this (almost) 2 weeks off of smolov style work. I’m hoping it pays off when I test my max’s…
February 28th:
A. Snatches:
Barxmanyxmany
40kgx3 x2
50kgx3 x3
60kgx1 x5
65kgx1
65kgxmissxmany
B. BTN Strict Press:
barxsome
30kgx5 x2
40kgx5 x2
50kgx5 x3
C. Cable Rotator Cuff shitttt:
somexsome
D. Bent Over DB laterals:
3 setsx10
E. Face Pulls:
5x10
Notes:
Snatch training for the first time in a while today, such a hard movement to get back into… My tech was very off today. Eased into the BTN strict presses with very light weights, would be very easy to re-fuck my shoulder with these so keeping them light. Followed up with a bunch of shoulder rehab work, was feeling pretty toasty by the end of it. Got in and out in just under 50 minutes.
29th February:
A. Full Cleans:
60kgxsome
80kgx3 x3
90kgx1 x2
95kgx1 x2
107.5kgxmiss
107.5kgxmiss
107.5kgx1 (PR, ALL ABOARD THE GAIN TRAIN)
90kgx3 x3
B. Front Squats:
3 sets of 5 @100kg
C. Rdls (No belt no straps):
100kgx10
110kgx5
115kgx5 x5 (No straps so was purely limited by my grip giving out…)
D. Leg Extensions:
5x5 @stack
Notes:
Happy with the clean PR, my first pull felt nice and snappy. Wouldn’t of taken me 3 attempts if I hadn’t been stupid and jumped up 12.5 kilos on my warm up attempts…
Good PR! Friday I’m going to find out what I can clean/snatch completely untrained in them but with oly shoes 
Don’t get runover by the gain truck.
1st March:
A. Bench:
60kgxsome
70kgx5
85kgx5
90kgx3
95kgx1
100kgx3 x3
107.5kgx1
110kgxmiss (Gah, couldn’t lock out on my left side. Literal anti-gains)
B1. Pendlay Rows:
70kgx5
90kgx5
100kgx2 x6sets
B2. DB Bench:
30kgx8 x4
32.5kgx8 x4
C1. Dips @ bodyweight:
5xamrap
C2. Leg Raises:
5xamrap
Notes:
My benching feels like shit at the moment, I seem to have lost both my ability to rep given weights, but also my max effort strength. Fuck.
[quote]phlegms wrote:
My benching feels like shit at the moment, I seem to have lost both my ability to rep given weights, but also my max effort strength. Fuck. [/quote]
It’s still a decent weight for your training time and bodyweight man. Progress is sure to be up and down even for the Irish geneticz. If I can hit 110kg tomorrow I’ll be a happy man.
[quote]jake_j_m wrote:
[quote]phlegms wrote:
My benching feels like shit at the moment, I seem to have lost both my ability to rep given weights, but also my max effort strength. Fuck. [/quote]
It’s still a decent weight for your training time and bodyweight man. Progress is sure to be up and down even for the Irish geneticz. If I can hit 110kg tomorrow I’ll be a happy man.[/quote]
I think its because Smolov jr. really gets you peaking, so my strength has tapered off the peak slightly.
3rd March:
A. Cleans:
60kgx3 x2
80kgx2 x2
90kgx1 x2
95kgx1
100kgx1
105kgx1 x2
110kgx1 (+2.5kg PR)
B. RDLs:
60kgx20
100kgx10
110kgx5 x5
C. Leg Press:
somexsome
D. Hip Abductor machine:
somexsome
Notes:
Happy to hit the 110kg clean, it felt great until the force of the bar landing on my delts popped my scapula out of place and caught a muscle in doing so. When it happened I heard a very off putting pop, which I thought was either my collar bone snapping or my shoulder popping out of place. Foam rolled it for a bit and got the scap to settle back in and the numbness went away along with some of the pain. Still not feeling great after that though, hence why I had to go light on the RDLs as my scap couldn’t take the pressure. Happy I finished the rep and got the PR, totally worth it.
Cleans getting more and more awesome… nice
5th March:
A. Bench:
60kgxsome
70kgx10
80kgx10
90kgx5
95kgx5 x3 (Couldn’t lock any of these reps out so kept constant tension)
B. Incline DB Bench:
6x6 @32.5kg
C. Hammer Curls:
6 sets
D. DB Shrugs:
5 sets of 15 @50kg
E. Tricep cable shit:
5 sets
F. Leg Raises:
6 sets
Notes:
Still have that trapped muscle in my scapula so couldn’t put any decent weight up on the bench without pinching it. If I locked out the trapped nerve would get pinched in my scap so I just sort of had to keep constant tension and not lock out. Did a bunch of stupid shit for the rest of the session as my scap wouldn’t let me do anything worth while…
6th February:
A. Front Squats:
110kgx5 x3 (Pr+2 reps)
110kgx4
110kgx3
70kgx25
B. RDLs:
115kgx5x5
Notes:
Short and sweet today. Couldn’t go too heavy on anything as that puts too much pressure on the trapped nerve in my scapula which really fucks me over. Happy to get over the 3 rep hump at 110kg on the front squats, feelsgoodman.jpeg
[quote]phlegms wrote:
110kgx5 x3 (Pr+2 reps)
[/quote]
Good work man.
7th March:
A. Front Squats:
60kgx10
90kgx10
100kgx5
110kgx3
112.5kgx3 x5
75kgx20+
B. Db Bench:
30kg’s x 6x10
C. Leg raises:
6 sets
D. Low Cable Rows:
5 sets
9th February:
A. Front Squats:
60kgx10
90kgx5
110kgx3
115kgx3 x3 (PR)
110kgx1
115kgx2
115kgx3
115kgxfail (Purely a case of not being able to hold a rack position)
80kgx20 (Widowmaker Pr on Front squats)
B. Lat Pull downs /ss/ Low Cable Row:
3 sets
C. Plate Loaded shoulder press/ss/ Facepulls:
3 sets
Notes:
Shoulders all sorts of refucked up today, was getting a lot of pain.
10th February:
A. DB Bench:
22.5kg’s x10
30kg’s x8
35kg’s x8 x3
32.5kg’s x10
B. Incline DB Fly:
4 sets
C. Kroc Rows:
50kgx15 x3
D. Hammer Curls (Strict):
3 setsx15
E. DB Curls:
3 sets x10
Notes:
Didn’t do any major work as my scap is still royally fucked. DB benching seems to give me the least pain so I’ll stick with that for a while. Solid arm pump though.
11th February:
A. Front Squats:
60kgx10
90kgx5
110kgx5
117.5kgx3 (x4 sets) (PR)
117.5kgx1
85kgx21 (Widowmaker PR)
B. Rdls:
60kgx20
100kgx10
110kgx5
120kgx5
125kgx5 (x3sets)
C. Leg Extension/ss/Leg Curls:
4 sets x high reps
D. Farmers Walk/Sprints:
6 trips: 1 trip = 3 lengths of 20m track
E. Speed Rope:
10 minutes worth
Notes:
Solid front squatting, it felt supah tight. Widow maker set was punishment for failing to get 5 sets with 117.5kgx3. Started a short “cut” today to try drop some pudge whilst I’m recovering from this shoulder shit I have going on. Will be dropping the carbs/kcals and upping the cardio. Heres to getting shredded 4 lyf broz!
front squats are flying up… embarrasing me over here
[quote]jake_j_m wrote:
front squats are flying up… embarrasing me over here[/quote]
They were stagnant for some time, feels good to get them moving again!