Revolution, A Log.

Training Training Logs
321

Today

<<I’m gonna paste you up, cover you in wallpaper and call you a wall>>

Squats - Smolov Intense, Week 1, Day 3:
60kg 2x5
100kg x4
137.5kg x4
147.5kg x4
167.5kg 5x4

Bench:
60kg x5
102.5kg 2x5

Paused 3 Board Press:
122.5kg 2x5

Inverted Rows:
bodyweight 3x12

Pulldown Abs:
stack x5
stack +25kg 2x5

Tedious… That is the only word I can use to descirbe that session. I was in an absolute fowler. Got stuck late in work AGAIN today and just had an all round rotten day.

Got to the gym at 8.15, was on my way back out the door before 9pm. The 5 sets of squats with 167.5kg took less than 8 minutes. That’s how eager I was to get out of there.

Everything else was fairly bleh really, not worth mentioning. Bench was ok, 3 boards were grand, pulldown abs… the usual and the inverted rows were pretty decent actually. Reckon it’s time to move up on the pulldown abs.

I’ve a 180kg 4x7 deadlift session to look forward to tomorrow… then a beautiful 190kg x3, 190kg 2x4 squat sesh on Saturday. Shouldn’t be TOO bad, I hope.

Feels like I’ve no time to do anything but work and train these days… sucks!!

322

<<MAAAAAAAAAAATE, what the fcuk are you talking about?>>

Deadlifts - Smolov, Week 1, Day 2:
60kg 2x5
100kg x3
140kg x2
belt
180kg 4x7

Barbell Curls:
40kg x20-10-8rp

Dunzo in 20 minutes. Off out to cause some trouble now!!

323

<<I got 99 problems, but my bench ain’t one>>

Bench:
60kg 2x5
80kg x3
100kg x3
110kg x1
120kg x1
130kg x1
shirt on - first sesh in my new 44 Super Katana
160kg 2x3
170kg 2x3
180kg 5x3 (2x3 to a 2 board)
180kg x1 - to a 1 board

Pendlay Rows:
60kg x5
80kg x5
103kg 2x5

Pulldown Abs:
plate 8 x5
plate 11 2x5

Happy there. The first raw bench sets were MANKY. Took my grip out a finger and set up tighter for the 130 and it pinged up. Happy days.

The new shirt’s siiiiiiickly tight in the arms and shoulders. Chest plate isn’t much better either, but it seems to have a really nice groove that isnt too hard to pick up. The stitching and seems are a lot thicker as well so the bite marks are fierce.

The 2 boards went well so I decided I’d try and force a 1 board attempt. It was very hard to get the touch, adn the pressure build up suuuucked. My face is destroyed as a result, but even tho it was brutal to try and touch, it felt like I coulda forced another inch if I had to. I wouldn’t be surprised if I can touch 190kg in it within 2 weeks.

Bar speed was siiiiiick too. Very surprised with how well it moved. There seems to be a ton of support right at the chest. I didn’t have it jacked at all, and left it unbelted so there was basically as little support as I could get from the shirt. Jacked, I’d say it’ll be a beast to handle. CAn’t wait to see.

Pendlay’s went well today, so mcuh more fun with an oly bar and bumpers.

Pulldown Abs (think I’ll just call em PDA’s hencforth) were grand, better than yesterday. Might go to plate 12 next time.

324

<<I got 99 problems, but my bench ain’t one>>

Bench:
60kg 2x5
80kg x3
100kg x3
110kg x1
120kg x1
130kg x1
shirt on - first sesh in my new 44 Super Katana
160kg 2x3
170kg 2x3
180kg 5x3 (2x3 to a 2 board)
180kg x1 - to a 1 board

Pendlay Rows:
60kg x5
80kg x5
103kg 2x5

Pulldown Abs:
plate 8 x5
plate 11 2x5

Happy there. The first raw bench sets were MANKY. Took my grip out a finger and set up tighter for the 130 and it pinged up. Happy days.

The new shirt’s siiiiiiickly tight in the arms and shoulders. Chest plate isn’t much better either, but it seems to have a really nice groove that isnt too hard to pick up. The stitching and seems are a lot thicker as well so the bite marks are fierce.

The 2 boards went well so I decided I’d try and force a 1 board attempt. It was very hard to get the touch, adn the pressure build up suuuucked. My face is destroyed as a result, but even tho it was brutal to try and touch, it felt like I coulda forced another inch if I had to. I wouldn’t be surprised if I can touch 190kg in it within 2 weeks.

Bar speed was siiiiiick too. Very surprised with how well it moved. There seems to be a ton of support right at the chest. I didn’t have it jacked at all, and left it unbelted so there was basically as little support as I could get from the shirt. Jacked, I’d say it’ll be a beast to handle. CAn’t wait to see.

Pendlay’s went well today, so mcuh more fun with an oly bar and bumpers.

Pulldown Abs (think I’ll just call em PDA’s hencforth) were grand, better than yesterday. Might go to plate 12 next time.

325

<<So you tried to put the fire out, but you used gasoline>>

Deadlifts - Smolov base, Week 1, Day 3:
60kg 2x5
100kg x3
140kg x1
170kg x1
belt
192.5kg 5x5

Bench:
60kg 2x5
80kg x5
105kg 2x5

3 Board Press, Paused:
125kg 2x5

Pulldown Abs:
stack x5
stack +27.5kg 2x5

Happy with that. pulls were alright. Not great, but smooth all the way thru.

Benching and board presses were grand, pulldown abs were strong.

Somehow managed to wake up with a pulled glute this morning. Dunno WTF I was doing in my sleep last night!!

326

<<Breathe in for luck, breathe in so deep>>

Squats - Smolov Intense, Week 2, Day 2:
60kg x5
100kg x4
125kg x4
140kg x4
160kg x4
180kg x4
belt
190kg 3x3
200kg x3

Bench:
60kg x5
90kg x5
105kg 2x5

3 Board Press - Paused:
125kg 2x5

Pendlay Rows:
60kg x5
90kg x5
105kg 2x5

Solid session today. REALLY wasn’t feeling it on my way. Totally wanted to just lash out on the couch instead of going training.

Squats were alright… 180 x4 beltless was fairly solid. 190 3x3 was decent, and 200 x3 was a bit of a push. First rep was grand, second was solid and 3rd was slow. well, it was slow from my perspective under the bar, which normally means it was alright.

Benching was exceptionally solid today actually… the weight’s not worth talking about but things felt really locked down, so good buzz.

3 Board was very easy, coulda done a lot more weight. That’s good tho… shows things are going the right way.

Same story with the Pendlays. Cake walk

327

<<I got the mic and you’ve got the mosh pit>>

Bench:
60kg 2x5
90kg x3
110kg x2
130kg x1
shirt on - 44 Super Katana
160kg x2
175kg x2
187.5kg 3x2 - to a 1 board

Bench:
70kg x5
90kg x5
105kg 2x5

3 Board Press - Paused:
125kg 2x5

Pendlay Rows:
70kg x5
90kg x5
105kg 2x5

Hanging Leg Raises:
2x12 - cake

Good solid sesh today. Straight from work to Hercs, had to walk from Baggot Street down so not ideal prep.

Benching was solid. Actually did 4 sets but rack the bar after half an attempt on one because I was set up so poorly. All the presses were good, first set had sick speed. I’ll go to 195kg 3x1 off my chest on Sunday.

Raw benching was good… Board pressing improves. Looks like this frequency approach is working. Same story with the pendlay’s.

Hanging leg raises are a stupid exercise. Too easy. No point in doing them anymore.

328

[quote]Hanley wrote:
<<I got the mic and you’ve got the mosh pit>>

Bench:
60kg 2x5
90kg x3
110kg x2
130kg x1
shirt on - 44 Super Katana
160kg x2
175kg x2
187.5kg 3x2 - to a 1 board

Bench:
70kg x5
90kg x5
105kg 2x5

3 Board Press - Paused:
125kg 2x5

Pendlay Rows:
70kg x5
90kg x5
105kg 2x5

Hanging Leg Raises:
2x12 - cake

Good solid sesh today. Straight from work to Hercs, had to walk from Baggot Street down so not ideal prep.

Benching was solid. Actually did 4 sets but rack the bar after half an attempt on one because I was set up so poorly. All the presses were good, first set had sick speed. I’ll go to 195kg 3x1 off my chest on Sunday.

Raw benching was good… Board pressing improves. Looks like this frequency approach is working. Same story with the pendlay’s.

Hanging leg raises are a stupid exercise. Too easy. No point in doing them anymore.[/quote]

Hey Dude,

Been catching up with your log and was wandering what sort of program you’re doing right now with your bench? I see you’re doing some kind of bench every session so how many times a week are you benching? What % are you using for your flat bench and 3board bench as a % of your 1RM?

Its interesting because I’ve just run my first Smolov jr bench based on a 125kg max (real max was around 135kg) and gained a least 5kg and pressed my first 140kg bench, though I was a also at about 101kg which is very heavy for me! I feel frequency/volume is definitely the way to go for the bench for me, and I am just going to do a 5-3-1 cycle before trying to put together another frequency type bench program to push it up some more, hence my interest in your approach to frequency benching.

I’ve also been reading about variations of Bill Starr’s 5*5 by Madcow, who has come up with an intermediate and advance version. They look interesting but for someone who works fulltime it looks very time consuming so I may have to mess around with it a little.

Anyway would be interested in hearing your opinion.

Cheers

329

[quote]dheeel wrote:

Hey Dude,

Been catching up with your log and was wandering what sort of program you’re doing right now with your bench? I see you’re doing some kind of bench every session so how many times a week are you benching? What % are you using for your flat bench and 3board bench as a % of your 1RM?

Its interesting because I’ve just run my first Smolov jr bench based on a 125kg max (real max was around 135kg) and gained a least 5kg and pressed my first 140kg bench, though I was a also at about 101kg which is very heavy for me! I feel frequency/volume is definitely the way to go for the bench for me, and I am just going to do a 5-3-1 cycle before trying to put together another frequency type bench program to push it up some more, hence my interest in your approach to frequency benching.

I’ve also been reading about variations of Bill Starr’s 5*5 by Madcow, who has come up with an intermediate and advance version. They look interesting but for someone who works fulltime it looks very time consuming so I may have to mess around with it a little.

Anyway would be interested in hearing your opinion.

Cheers[/quote]

Jeez how long ya got… It’s basically just a rip off of Dan John’s 40 day program. No set percentages, just picked something I could do fairly handily and increased from there. The 3 boards and Pendlay’s are being done because I know they increase my bench, same story for the pulldown abs on my squat.

I don’t know how many times I’m benching, 4x maybe 5. If you wanna work out percentages, take 160-165 as my 3 board touch and go and 145 as my raw flat bench!

330

[quote]Hanley wrote:

[quote]dheeel wrote:

Hey Dude,

Been catching up with your log and was wandering what sort of program you’re doing right now with your bench? I see you’re doing some kind of bench every session so how many times a week are you benching? What % are you using for your flat bench and 3board bench as a % of your 1RM?

Its interesting because I’ve just run my first Smolov jr bench based on a 125kg max (real max was around 135kg) and gained a least 5kg and pressed my first 140kg bench, though I was a also at about 101kg which is very heavy for me! I feel frequency/volume is definitely the way to go for the bench for me, and I am just going to do a 5-3-1 cycle before trying to put together another frequency type bench program to push it up some more, hence my interest in your approach to frequency benching.

I’ve also been reading about variations of Bill Starr’s 5*5 by Madcow, who has come up with an intermediate and advance version. They look interesting but for someone who works fulltime it looks very time consuming so I may have to mess around with it a little.

Anyway would be interested in hearing your opinion.

Cheers[/quote]

Jeez how long ya got… It’s basically just a rip off of Dan John’s 40 day program. No set percentages, just picked something I could do fairly handily and increased from there. The 3 boards and Pendlay’s are being done because I know they increase my bench, same story for the pulldown abs on my squat.

I don’t know how many times I’m benching, 4x maybe 5. If you wanna work out percentages, take 160-165 as my 3 board touch and go and 145 as my raw flat bench![/quote]

Thanks - I’ve just looked back over your log and it looks like you started it around Jan 20th? I looked through the Dan John article and it looks like you are using it for the bench and pendlays. Are you going to run it for 40 sessions or just until you feel it runs out of use?

331

[quote]dheeel wrote:

Thanks - I’ve just looked back over your log and it looks like you started it around Jan 20th? I looked through the Dan John article and it looks like you are using it for the bench and pendlays. Are you going to run it for 40 sessions or just until you feel it runs out of use?[/quote]

You’re putting way more thought than I am into it!! I’ll be running it up to my comp on March 28th, have about 3 weeks left of it now, so maybe 10-12x for each of the lifts, I don’t know how many I’ve done in the preceeding weeks but I’d imagine it’s in the 15x region.

332

<<I’ve got 4 score and 19 troubles but a wench cannot be counted amongst them>>

Squats - Smolov Intense, Week 2, Day 3:
60kg x5
100kg x4
130kg x4
155kg x4
180kg x4
190kg 4x5
suit on, straps down
220kg x3
240kg x2
260kg x2
wraps
275kg 2x2

Deadlifts:
70kg x5
120kg x3
170kg x1
205kg 7x3

FUBAR’d!!

The raw squats were ridiculously solid. I don’t know where they came from, but they were literally on point perfectly. 200 for 5’s woulda gone today like.

Working towards depth better and better with the suit on, the 275’s were bascially there and came out very strongly. Totally surprised with that after my performance last week. I wasn’t feeling great today either so it was doubly good.

Deads were alright, the effort of pulling after the high volume squatting wasn’t exactly appealing, but ya do whatcha gotta do. Vid of the second set with 275kg to come.

333

<<BOUNCE on these b!tches>>

Bench:
60kg x5
80kg x3
100kg x1
115kg x1
130kg x1
shirt on - 44 Super Katana
160kg x2
175kg x2
185kg x1
195kg 4x1 - bleh

Bench:
105kg 2x5

3 Board - Paused:
125kg 2x5

Pendlay Rows:
60kg x5
90kg x5
105kg 2x5

Pushdowns:
2x30

Curls:
30kg 2x20

Shagged. Absolutely destroyed. 3 heavy a55 bench days in a week was as stupid move. Felt dead on the 195’s. Just wasn’t right at all. My elbows are in bits as well, and right knee doesn’t feel great. I’m moaning more than a cheap hooker here.

Raw benching was very poppy, surprised by that, boards and pendlay’s were fine as usual. I’ll add 2.5kg to both next week.

334

<>

Squats - Smolov Intense, Week 3, Day 1:
60kg x5
100kg x4
125kg x3
150kg x3
170kg x3
belt
192.5kg 5x5 - PR I think actually

Grim session. No time. The 5x5’s were done in less than 15 minutes. Sick.

335

<<We’re going down, down in an earlier round>>

Deadlifts - Smolov Base, Week 2, Day 1:
60kg 2x5
100kg x3
140kg x2
180kg x9, x10 - no belt

Bench:
40kg x5
60kg x5
90kg x5
110kg 2x5

3 Board - Paused:
130kg 2x5

Pendlay Rows:
60kg x5
90kg x5
110kg 2x5

Hanging Leg Raises (toes to bar):
2x15

Barbell Curls:
40kg x5
50kg x5
60kg x10
45kg x20

Good sesh. Came straight from work and bailed in.

Decided I’d pull the deads beltless and they went very easy. Pulled the 10th on the second set just to p!ss off Ger. Was gonna do a third set but considering I squatted hard yesterday I backed off a bit. Up to 282 2x2 for squats on Saturday too so the rest will be welcome.

My DL felt solid today, coulda pulled 12-15 like. Everything just seems to pick up at a ferocious rate during week 2 of smolov. Might continue it on after the comp and hit the intense meso too.

Bench was ultra solid, as were the boards. Seems this whole 4x per week with moderate weight stuff’s working.

Same story with Pendlay’s too actually.

Hanging leg raises remain the gheyest exercise ever.

336

[quote]Hanley wrote:
<<We’re going down, down in an earlier round>>

Deadlifts - Smolov Base, Week 2, Day 1:
60kg 2x5
100kg x3
140kg x2
180kg x9, x10 - no belt

Bench:
40kg x5
60kg x5
90kg x5
110kg 2x5

3 Board - Paused:
130kg 2x5

Pendlay Rows:
60kg x5
90kg x5
110kg 2x5

Hanging Leg Raises (toes to bar):
2x15

Barbell Curls:
40kg x5
50kg x5
60kg x10
45kg x20

Good sesh. Came straight from work and bailed in.

Decided I’d pull the deads beltless and they went very easy. Pulled the 10th on the second set just to p!ss off Ger. Was gonna do a third set but considering I squatted hard yesterday I backed off a bit. Up to 282 2x2 for squats on Saturday too so the rest will be welcome.

My DL felt solid today, coulda pulled 12-15 like. Everything just seems to pick up at a ferocious rate during week 2 of smolov. Might continue it on after the comp and hit the intense meso too.

Bench was ultra solid, as were the boards. Seems this whole 4x per week with moderate weight stuff’s working.

Same story with Pendlay’s too actually.

Hanging leg raises remain the gheyest exercise ever. [/quote]

Hey mate - how have you put your Smolov Base cycle together for your deadlift? Are you 1-2 sets less per the version used for the squat?

337

Yeh pretty much dude. Based on feel. Started at 75% in week one, week two and three will be based off feel. Running it off 6 weeks instead of 3, so pulling 2x a week. Which is tons considering I’m squatting heavy raw 2x and one of those days is also equipped, as part of the smolov intense meso.

338

5-3-10

<>

Bench:
60kg 2x5
90kg x5
110kg 2x5

3 Board - Paused:
130kg 2x5

Pendlay’s:
60kg x5
90kg x5
110kg 2x5

Pulldown Abs:
plate 8 x5
plate 10 x5
plate 12 2x5

Pressouts:
worked up to 85kg 2x20

Boring session. Ones like that are the hard ones to force yourself to the gym for. There’s notthing really there worth doing on it’s own, but as a cumulative thing the impact will be massive. That’s how I justified it to myself anyway.

Benching was really solid, as was boards and Pendlays.

PDA’s are going sweet at the mo, PR levels as far as I know, too lazy right now to check.

Press outs were good today. Might do 85 again this week and move to 90kg next week.

Might regret saying it now, but easy raw squats tomorrow (200 2x3) and heavy suited work (282 2x2).

339

6-3-10

<<We’re going down swinging>>

Squats:
60kg 2x5
100kg x3
125kg x3
150kg x3
170kg x3
belt
200kg 2x3

Deadlifts - beltless:
60kg x5
100kg x3
140kg x2
170kg x1
190kg 2x7, 1x10

Nice sesh. My elbow is FCUKED tho. Could barely straighten it after coming out from the squats. I’ve a week to spare on my peak wit the gear so I decided against gettting into it today in the hopes of preventing further damange.

Deadlifts we’re p!ss. So easy. Dunno where it’s coming from, but I’ll take it.

340

<>

Bench:
60kg x5
80kg x3
100kg x1
115kg x1
130kg x1
shirt on - 44 Super Katana
160kg x2
170kg x2
180kg 2x2
185kg 5x2

My elbow’s fcuking fcuked. As in I’m sitting with ice on it now, it hurts to straighten my arm, opening and closing my hand isn’t working properly and I dread every session in the gym.

The initial sets with 180 and 185 were grand, smooth but w/o touches or even getting that close. I had to get psyched real hard for the last 3 sets w/ 185 to try and get thru them and they were ridiculously quick. Bar speed on all sets, and particularly the last was sick. Not all that far away from touching now - a bit more weight and a faster pull down and it should be there.