29th May:
A. Swolov front squats:
barxmany
60kgxsome
100kgx10
110kgx9
110kgx9
110kgx9
110kgx9 (Beltless PR)
B. DB Bench pruss:
37.5kg’s x8
42.5kg’s x5
42.5kg’s x6
45kg’s x3 (Pr)
37.5kg’s x8
C. Snatch grip btn press:
barx20
30kgx10
40kgx5
45kgx5
50kgx3
50kgx3
50kgx3
D1. Close grip bench (3 fingers on smooth):
90kgx8
80kgx11
60kgx22
D2. Face Pulls:
3 setsxhigh reps
Notes:
No major PRs or gainz today, just getting the work in.
45’s x3…should get my act together.
30th May:
A. Smolov Front squats:
barxsome
60kgx10
80kgx10
100kgx10
110kgx3
add belt
117.5kgx7 x5 sets
B. RDLs:
60kgx20
100kgx20
130kgx5
add belt
145kgx3
150kgx3 x5sets
C1. Hammer Curls:
5x8 @20kg bell’s
C2. Leg Raises:
5xAMRAP
Notes:
Brought my smolov workout forward by a day for shits n’ giggs. It worked out “okay”… Didn’t have much left in me after squats to hit up some RDLs so I couldn’t go all out on them. Hammer curls were for dat pump, and the leg raises were thrown in cos bishes love abz.
Crazy front squatting. You crazy.
Crazy!
Side note, words cannot describe the tightness Swolov is giving me in my calf muscles…
[quote]Jab1 wrote:
Crazy front squatting. You crazy.
Crazy![/quote]
Shooting for 180kg before the end of the year, so my front squats will have to get a lot crazier!
! your front squat might overtake my back squat!
1st June:
A. Smolov Front Squats:
barxsome
60kgx10
100kgx10
120kgx1
125kgx5
125kgx5 (EZ)
125kgx5
125kgx5
125kgx5 (Starting to get hard…)
125kgx4 (fuarrrk)
125kgx4 (FUCK)
125kgx1
125kgx1
B. Low Cable Row:
1x15
1x8
2x5
1xdropset (#pumpcity)
C. Rear Delt DB flies:
5x8
D. Pull ups:
3xamrap
Notes:
Pissed I missed reps today, if this happens again I’ll have to drop my max by 2.5kg to my actual max rather than an inflated max. My own fault really. Today sucked ass.
2nd June:
A. Smolov front squats:
#cluster fuck, Had to call smolov quits today after getting through 8/10 of my work sets for today. My tight calf was beginning to feel more like a calf tear so I thought I should play it safe. The right calf was pretty fucked up with knots/strains so I kept losing the bar forward and having to bail the rep, I was squatting with all the pressure on the front of the foot because of the calf stuff. The whole calf on my right side is sore to the touch right now, so I’m hoping it isn’t anything more than tendinitis/knotting. Fuck this noise, I hate having to quit stuff like this when I’m over halfway through…
B. Bench Pruss:
barxsome
60kgxsome
80kgx5
95kgx3
105kgx4
(Close grip)
100kgx5
60kgx25
60kgx23
60kgx20
C. Dips:
5xamrap
D. Facepulls:
2x20
2x15
2x10
1x20
Notes:
Not sure what I’m going to do training wise whilst my calf heals up. Will probably just get swole n’ make gains.
5th June:
A. 3 position clean and Jerk (Power, full, Hang):
Barxmany
70kgx1 x3
80kgx1 x3
90kgx1 x2
95kgx1 x2 (See vid)
B. RDLs:
60kgx20
100kgx10
130kgx5
150kgx5 x3 sets
130kgx10 (Slow negatives)
C. Incline Benchpruss:
barxsome
40kgx10
60kgx10
70kgx5
80kgx5 x3 sets
85kgx5 x2 sets
60kgx18 (PUMP)
D1. Dips:
5 sets x amrap (15-20 range)
D2. Dip bar leg raises:
5 sets x amrap (10-15 range)
Notes:
Solid session today. Went lighter on the clean and jerk’s today to work on form a little bit. Was mainly focusing on my Jerk technique and brought my grip out about 3 inches either side of my old grip and it made a noticeable difference. It felt much easier on my shoulders than my old grip, shall definitely be sticking with this for a while and see if I can’t make some progress. The RDLs made my lower back feel like shit so I’ve decided to leave heavy RDLs like this out for a while and focus on stuff like hypers, ghrs etc. instead for lower back work as they don’t seem to leave me in as much pain. The leg raises seemed to unfuck my back somewhat as they gave the area quite a nice stretch. Also threw in the incline benching on a whim and it ended up feeling pretty nice, I might keep this and DB benching in as my main bench movements for a while and see how I get on.
Sucks about the front squat. But it’s risk/reward ratio, going as hard as possible at smolov type programming, occasionally it might defeat you (especially back to back), but when it does work out, the gains are unmistakable.
[quote]jake_j_m wrote:
Sucks about the front squat. But it’s risk/reward ratio, going as hard as possible at smolov type programming, occasionally it might defeat you (especially back to back), but when it does work out, the gains are unmistakable. [/quote]
She be a harsh and unforgiving mistress. yarrgh
Captain Petargh does be admirin’ your clean an jerk. It be a scurvy-less dawg. AAAAARRRRGGGGGHHHHH
6th June:
A. Snatch Grip BTN Pruss:
barxmany
30kgx5
40kgx5
45kgx5
50kgx5 x3 sets
B1. Close grip Bench (2 fingers on smooth)
100kg x3 x6 sets
B2. Pull Ups:
6 sets of 10-12
C1. Low Cable Row:
10 x 6 sets
C2. Rear Delt flies:
20 x 6 sets
Notes:
Solid trap pump, felt like I was cumming.
Arnold <3
Sad that you won’t be able to do Smolov anymore but it looks like you’re still smashing it.
7th June:
A. Oly shizz (2 hours of clean and jerks + Snatches):
C N’ J: Worked up to some easy singles at 100kg, just hammering technique. Cleans feel much heavier on a proper OLY bar weirdly.
Snatches: Didn’t go above 60kg, again focusing on hammering dat dere technique:
B. Oly Squats (2ct pause in the hole, ass touching calves):
5x5 @ 120kg
C. GHRs:
5 sets x amrap
D1. Pull Ups:
5 sets, 10-12
D2. Weighted Hyper Extensions:
5 sets, 10 reps +15kg DB
Notes:
Took it super light on the OLY squats today, the weight was flying up and didn’t seem to cause any major calf or lower back pain so I shall slowly be upping the weight with these over the next couple of weeks. This is a good sign. The GHRs and the Hypers gave me a ridiculous lower back and hamstring pump, feltgoodman.jpeg.
That looks like a very nice workout. Must be feel good to clean two plates for easy singles eh?
[quote]Jab1 wrote:
That looks like a very nice workout. Must be feel good to clean two plates for easy singles eh? [/quote]
Not half as good as cleaning 3 plates for easy singles would 
Nice work, any time squatting feels super easy you know you are doing something right.
[quote]phlegms wrote:
[quote]Jab1 wrote:
That looks like a very nice workout. Must be feel good to clean two plates for easy singles eh? [/quote]
Not half as good as cleaning 3 plates for easy singles would :([/quote]
soon.jpg
I reckon I’ll be there some time next year, so I expect you’ll get there quicker!