Smolov W3D2
380 5 sets x 7 got them done, but I’m glad the end is near.
MOAR Volume
[quote]prodiboy wrote:
MOAR Volume[/quote]
Lol im feeling beat the hell up. Right now I feel like im in survival mode, I just want to make it through the last two workouts.
Next is 405 7 sets of 5, which seems ridiculous. 405 was my max only a few months ago.
Smolov W3D3
405 7 sets of 5. The beauty thing about this program is it has taught me that I am capable of doing more than I thought I could.
Next step #29
[quote]prodiboy wrote:
Next step #29[/quote]
Lol not right now, maybe someday i well give sheiko a try. with 60+ hours of work and 3 kids I dont have the 2 to 2.5 hours a training session to dedicate to it.
Smolov W4D4
Squats 425 10 sets x3.
Today was good, I felt strong got all my reps and sets in, and the base meso of Smolov is done.
Going to give myself a few days of rest and then time to retest my max. Last max was 475 a few months ago, definately going to give 5 plates a whirl and hopefully a little more if the 495 feels ok.
Until next time Mr. Smolov.
Smolov test day:
Worked up to a max of 500 lbs. Definately feel happy with that. 25 lbs PR from the smolov base cycle. The 500 was definatley my max, in the video you can see that it takes what seemed like half an hour to get out of the hole. But it’s done, it might have been a bit ugly, atleast I think the depth was decent.
I should video more often Its way easier to pick out where I break done in form. I can see from this video that one of my issues I need to work on is keeping my chest up, It looks like Im about to collapse forward although it didn’t feel that way at the time.
Edit: I guess I still don’t have these videos figured out, sorry for the double video post.
Good job. Five bills is a really strong squat. A bird feather landing on the bar might have buried you in the hole, lol.
Plans going forward, aside from recovering from Smolov hell?
[quote]novaeer wrote:
Good job. Five bills is a really strong squat. A bird feather landing on the bar might have buried you in the hole, lol.
Plans going forward, aside from recovering from Smolov hell?[/quote]
Thanks man and ya your right about the bird feather, Im very confident that 500 is my 100% max, I didnt leave anything out.
For now I think im going to give 5/3/1 a go. My big concentration needs to be on my bench it is still relatively low compared to my squat and DL. Chronic shoulder issues have prevented me from making fast gains so I need to slow down and just pick away at it. I ran Smolov JR for bench in the spring, I saw some gains but it destroyed my shoulder. Planning on trying to work in more tricep work while trying to re-hab the shoulder. Also my first competition is coming up so I need to try and stay healthy for that.
5/3/1 Going to follow the Peridization Bible assistance template.
5’s week Bench:
135x5
160x5
185x5
210x7 Was hoping for more, but I guess a month without benching can do this to you…
Incline DB Bench:
55’s 5 sets x10
Rows:
135 5 sets x10
Skull crushers:
70 3 sets x10. I wanted 5 sets but I found these brutal on my shoulder so called it a day after 3 sets.
All in all today felt good, havent an only upper body training day in a while. I ran smolov Jr for bench and squats, madcow for a few months and then Smolov base… it has been a few months since I did a workout without squats… it feels a little strange. I think my post-smolov legs are ok with that tho.
5’s week Squat:
295x5
340x5
385x10 that was a huge rep PR me. I thought I might pass out before I racked the bar but I made it, it was damn close tho.
Goodmornings: 135 5sets x10. the 135 felt like the bar was empty after the squats.
Leg press: havent done these in quite a while. 5 sets x 10 these felt pretty light.
incline sit ups 5 sets x 10.
5’s week press:
Press:
115x5
125x5
135x6
Incline DB press:
55;s 10 x 5ets
Lat Pull downs 10 by 5 sets
Tri press downs 10 by 5 sets.
5’s week Deadlifts:
Today felt epic. As I write this I am still feeling like i’m going to barf and I can’t move my legs… good day.
DL’s
265x5
315x5
350x12
Low box Squats:
250 5 sets of 10, holy hell, these are hard and I always underestimate them. Got them done, but wow they killed me.
Leg curls: 80 5 sets of 10
Few sets of ab wheel.
3’s week Bench
175x3
195x3
220x7
135 5 sets x 10
Rows:
140 5sets x 10
Tri press down
100 5 sets x 10
Today felt relatively easy, compared with yesterdays session. I still feel beat up from yesterday.
3’s week squats:
Squats:
315x3
360x3
405x8
GM: 135 5 sets x10
Leg Press: 330 5 sets x10
Incline Situps BW 5 sets x 10
3’s deadlifts
DL
280x3
330x3
370x10
Box Squats:
225 5sets x10 Dropped the weight this week on box squats and they were a little for forgiving.
Leg curls 5 sets x10
Incline situps 5 sets x 10
1’s Deadlifts:
DL’s:
315x5
350x3
390x10 felt like I killed those!
Bought a safety squat bar:
SSB Squats
135x10
225x10 x 4 sets Really felt these in my lower bar, much different focus that standard squats.
Leg curls 10 reps x 5 sets
Inline sit ups BW x10 x 5 sets.
1st meet yesterday:
In kilos Squat 215, bench 125, DL 217.5
I think in lbs thats around 475, 275, 480.
I went 9 for 9 on my lifts which was my main goal. Learned a ton of stuff from a lot of people at the meet. I had a bit left in me for the squat and I think on the DL I could have hit 500. The bench was definately my max, felt like an hour to get it up,