A. Cleans:
60kgx1 x3
70kgx1
80kgx1
90kgx1
100kgx1
100kgxmiss (Bleh, these felt like shit so I called them here)
B. Front Squats:
60kgx10
80kgx10
100kgx5
110kgx3
120kgx1
120kgx3 (Again these felt shitty so I called them…)
C. DB Bench:
22.5kg’s x8
30kg’s x8
35kg’s x5
37.5kg’s x7 (Possible Pr)
37.5kg’s x6 x2
D. Oly Squats:
60kgx10
100kgx20
110kgx15
E. Close Grip Bench:
60kgx15
80kgx10
90kgx5
100kgx2 (Felt Easy enough but the shitty bar held me back)
Notes:
Silly session, couldn’t get into it at all so didn’t get any actual work done…
Edit: Going to put the shitty training down to the ridiculous lower back DOMs I have from yesterday, tis’crippling stuff…
B. Hang Cleans:
60kgxsome
70kgx1
80kgx1
90kgx1
95kgx1
100kgx1 x2 (PR, felt easy. Have plenty more in me)
C. Hammer Curls:
4 sets, strict
D. Cable Curls:
4 sets of 10
E. Hammer Curls:
3 sets x 20 (loose form)
Notes:
Was pissed all day the morning’s training sucked so I decided to go back in a get some proper work in. Decided to start another base meso cycle of smolov for front squats which I did the first session of today. Might get the 2nd day of it in tomorrow depending on how I’m feeling. Hoping this will take me to a 140kg front squat a.s.a.p!
7 sets of 5 @ 105kg (Felt harder than it should of been)
B1. DB Bench:
35kg bells 5x8-10
B2. Face Pulls:
5 x 10-15
C1. Low Incline DB Flies:
5 x 10
C2. Single Armed Cable Row:
5 x 10
Notes:
Front squats felt weak, probably just my legs adapting to having front squat in 4 different sessions over the last 3 days… Did a bunch of delicious pump work after that, nothing too strenuous.
[quote]Jab1 wrote:
Awesome hang cleans. Dat 2plate!
Race you to 140kg fronties?[/quote]
Yeah I guess, but your strength progresses oh so fast… [/quote]
It seems to be right now… But who knows how long that will last! I really don’t think I could do 7x5x105kg front squats man, that sounds like torture!
[quote]Jab1 wrote:
Awesome hang cleans. Dat 2plate!
Race you to 140kg fronties?[/quote]
Yeah I guess, but your strength progresses oh so fast… [/quote]
It seems to be right now… But who knows how long that will last! I really don’t think I could do 7x5x105kg front squats man, that sounds like torture![/quote]
Smolov has you doing things you didn’t think were previously possible consistantly… I love it. Want to run it again but not sure back to back smolov is “reccomended”
D. Snatches:
barxsome
30kgxsome
40kgxsome
50kgx1
60kgx1 x5
70kgx1
75kgx1 x3
80kgxmiss (This one straight up landed on the back of my neck…)
Notes:
Decent enough training, was fun getting to try out the block cleans. They are a very difficult movement. Shoulder is quite fucked up at the moment, it’s pretty much back to being as painful as it was when it was at it’s most fucked up. Will really need to see if I can sort some money out for some physio sessions.
[quote]jake_j_m wrote:
Very nice front squatting. Congrats on the C&J PR… consistent with the the records as usual. [/quote]
Cheers brah! Will be scaling the jerks back and little for the next few weeks, shoulder is acting up quite badly so I think I shall have to play it safe for a while. Will be front squatting a poop tonne though!
A. Smolov front squats:
4 x 9 @ 102.5kg (beltless Pr)
B. Rdls (beltless):
60kgx10
100kgx10
120kgx5 x3
120kgx10
C. Military press:
50kg x 5x5
Notes:
Felt like shit going into this session, have besn sick the last few days so things felt heavier than they should have. The beltless front squats really humbled me…
Notes:
Enjoyed my time in the gym today. I disregarded smolov front squats and general strength pursuits, and instead cultivated a sweet pump. It was delicious.
[quote]phlegms wrote:
Notes:
Enjoyed my time in the gym today. I disregarded smolov front squats and general strength pursuits, and instead cultivated a sweet pump. It was delicious. [/quote]
Regular squatting + cultivating a fine pump = heaven