Sunday
Smolov wk231 4x9x185
Deads 8x185 6x225 4x275 2x315 2x335
RDL 8x135 8x145 6x185 6x205
BB rows 8x95 8x105 6x115 6x135
Face pulls 8x47.5kg 8x52.5kg 6x57.5kg 6x62.5kg
Lat pull down 8-8x120 6x125 6x140
Delt flies 8x15lbs 8x20 6x15 6x20lbs
Tuesday:
Smolov wk3:2, 5x7x225
lunges 8-8x95 6-6x135
s/s push ups 8-8-6-6
Leg ext 8-8x70 6x75 6x80
Leg curls 8-8x70 6x75 6x80
chin ups 7-5-5-5
Rev push-up 10-9-8-7
push up 10-9-8-7
V-crunch 10xbw 5x10lbs 5x25lbs
Wednesday, smolov wk3:3 7x5x245
Friday
Smolov wk3:4 10x3x265 and then 245 (game on Saturday night)
Jerk 8x95 6x115 4x135 2x165
push press 7x65 7x75 7x85
High pulls 7x95 2x7x115
cable rows 3x7x120
BW squats 10-9-8…1
Thrusters 5x30 DB, 4x35DB 3xbar 2-1x65
Plus, 6 mins of kettlebell swings in the afternoon.
Saturday
Bench 8x95 6x115 4x135 2-2x155
Inclince 8x75 8x85 6x95 6x125
Tricep ext 8x52.5kg 8-6x57.5kg 6x62.5kg
s/s bicep curls 2x8x50lb 2x6x60lbs
cable high pulls 8-8-6-6x52.5kg
s/s curls with hold: half curl up and hold 4x30lbs 4x40lbs, half curl down and hold 4x30lbs 4x40lbs, 5 second counts
chin ups 6-6-4-4
Skaters 4x20
s/s push-ups 4x6
And back on the track for a roller derby game tonight!
Sunday a.m.
Smolov wk4:1 4x9x205
Deads 8x185 6x225 4x275 2x315
RDL 7x135 3x7x185
BB rows 2x7x95 2x7x115
Face pulls 3x7x57.5 7x62,5
s/s DB flies 4x7x20
Sled sprints
then fall over. I’m pretty beaten up by yesterday’s derby game. I was mostly a jammer (think sprinter that scores the points), when I’m usually a blocker. Great conditioning and overall, brutal. But I earned MVP jammer which was pretty awesome!
Tuesday
Smolov squats wk4:2 5x7x245
lunges 4x7x135
s/s push-ups 4x7
leg ext 7x70 2x7x75 7x80
leg curls 7x70 2x7x75 7x80
chin-ups 7-7-6
quick twitch 5x
10 secs fast feet
5 push-ups
20 high knees
Wednesday
Smolov squat wk4:3 4x5x265 3x5x245
Jerk 8x95 6x115 4x135 2x155
Push press 7xbar 7x65 7x95
High pull 7x95 2x7x115
Cable row 2x7x120 7x125
Curtsy lunges 3x8 each side
Friday
Smolov squat wk4:4 3x225 3x245 3x3x265 3x3x275 2x3x225 (modified for derby)
Bench 8x95 6x115 4x135 2x145
incline bench 7x85 7x95 7x105
Tricep ext 4x7x65
s/s bicep curls 2x7x50lb 2x7x60lb
high pull 4x7x45
circuit 5x
20 skaters
6 push-ups
3 chin ups
Saturday a.m.
Lots of snatches and cleans to get the mobility
Box jumps, agility hurdles, sled pushes
8 minutes on stationary bike
Sunday:
smolov squat wk 5, day 1: 4x9x205
Deads 8x185 6x225 4x275 2x315 3x335 (wooo PR!)
RDL 7x135 7x185 7x205
BB rows 2x7x115 7x135
Face pulls 7x57,5 7x62.5 7x67.5
s/s flies 3x7x20
lat pull down 7x120 7x125 7x140
Monday, freebie because of no work
6-5-4…1 complex, 95lbs, and then 115 on the last set
dead lift
RDL
Cleans
Front squat
Press
Back squat
Good morning
Then 9 minutes on the bike, 2x30 second sprint intervals back to back for 4 sets, 1 minute slow pedal after the back to back
Missed Tuesday due to bad ice storm and migraine.
Wednesday was an awful migraine, but made it to the gym. Have a game Saturday so scaled back the weight for squats.
Smolov 5x7x225
Lunges 4x7x135
Leg curls 7x70 2x7x75 7x80
Leg ext 7x70 2x7x75 7x80
Chin ups 7-5-5-6
Friday
Smolov 7x5x225
Jerks 8x95 6x115 4x135 2x145
Push press 7xbar 7x65 7x85
High pulls 7x95 7x105 7x95
Circuit 4x
Lat flies 10x
Split squat 9x
Thrusters 8x
Fast feet 7 count
Saturday
Bench 8x95 6x115 4x135 2x155
Incline 7x95 2x7x105
Tricep ext 7x57.5 2x7x67.5
s/s bicep curls 7x50 2x7x60
high pulls 3x7x47.5
cable rows 2x7x120 7x140
Chin ups 3xBW 2x3x10lbs 3x20lbs 3xBW 3x25lbs
50 toe touches
walked on the treadmill for roughly 7 mins
then played a roller derby game, scored the third most amount of points on my team, MVP jammer, came home had 5 hours of sleep and then back in the gym
Sunday
smolov wk5:4 3x225 2x3x245 3x265 2x3x275 3x315 3x3x275
Deads 8x185 6x225 4x275 2x315 5x335 (PR)
RDL 3x7x185
BB rows 7x95 2x7x115
Flies 2x7x20 7x22.5
s/s face pulls 7x57.5 7x62.5 7x67.5
lat pull downs 2x7x120 7x140
Howdy dudette just swingin’ in to say howdy and great work on the pr’s!!
Thanks Farmer! Been working hard!
Tuesday
Smolov rest day
Lunges 8-8-6x135 6x145
s/s push ups 8-8-6-6
Leg ext 8x70 8-6x75 6x80
leg curls 8x70 8-6x75 6x80
chin ups 3xBW 3x10 3x20 3x25 3x30 3xBW
Wednesday
smolov rest day
Jerks 8x95 6x115 4x135 2x155
push press 8x64 8x85 6x95 6x115
high pulls 8x95 8x115 6x115 6x125
cable rows 8-8x120 6-6x140
5x circuit
4x squat jumps
5x feet elevated push-ups
10 high knees
Friday
smolov 6:3 1rpm - 5x135 5x185 3x225 3x275 1x315 1x335 1x345
bench 8x95 6x115 4x135 2x155
incline bench 3x7x95
high pull/high row 7xbar 7x55 7x65
tricep ext 7x57,5 7x62.5 2x7x67.5
s/s bicep curls 2x7x50 2x7x60
skated for 15 mins in 34deg weather outside with wind
Saturday
smolov 6:4 1rpm 5xbar 5x185 3x225 1x275 1x315 1x335
BW squats 11-10-9-8…1
thrusters 6xbar 5-4x65 3-2x75 2x95
chin ups 3x10lb 3x20 3x25 3x30 2x35 5xBW
skates for 20 mins in 24deg weather outside
Sunday
deadlift 8x185 6x225 4x275 2x315, failed 365
RDL 2x8x1365 2x6x185
BB rows 2x8x95 2x8x115
face pulls 8x57.5 8-6x62.5 6x67.5
s/s DB delt flies 8-8-6-6x20lbs
lat pull down 8-8x120 6-6x170
s/s weighted side crunch 3x5x50
circuit 6x
3 push ups
3 squat jumps
10 seconds high knees
then more skating tonight.
I’m lagging on the recording woops…
Tuesday
Squat 2x5xbar
lunges 8-8x135 6x135 6x145
leg ext 8x70 8-6x75 6x80
legx curls 8x70 8-6x75 6x80
chin ups 7-5-5-5
Wednesday
Bench 8x95 6x115 4x135 2x155
incline bench, DB 8x25 8x30 6x30 6x35
high row 8xbar 8x55 6-6x65
tricep ext 8-8-6-6x62.7
bicep curl 8-8x50 6-6x60
Friday
Jerks 8x95 6x115 4x135 2x155 1x165
push press 8x65 8x75 6x95 6x105
high pull 8-8x95 6x115 6x135
cable rows 8-8x120 6x140 6x145
delt lat fly 4x8x15lb
thrusters 8xbar 8x55 2x8x65
23 minutes of roller skating, practicing jumps and sprints, able to cover roughly 5-6 feet of space with a jump now.
Saturday
cleans 2x5x95 3x115 3-2x135
snatch practicing form, as high as 65lbs
chin up 3x5, s/s pull ups 3x2
box jumps 2x6
11 minutes on the bike
Sunday
Smolov wk 8 (skipped wk 7 rest) 3x135 4x185 3x4x225 4x275
lunges 2x8x135 2x6x155
s/s push ups 8-8-6-6
leg ext 8x70 8x75 6x80 6x85
leg curls 8x70 8x75 6x80 6x85
chin ups with weight 5x10 5x20 3x25 2x35
hiked 7.5 miles
Tuesday
deads 8x185 6x225 4x275 3x335
rdls 2x8x135 2x6x185
BB rows 2x8x95 2x6x115
delt lat flies 8-8-6x20 6x22.5
face pulls 8-8-6-6x62.5
lat pull down 2x8x120 2x6x140
circuit 4x, 5 reps each
right lunge
left lunge
right curtsy lunge
left curtsy lunge
squat
Wednesday
Smolov wk9:2 3x135 3x205 4x245 3x275 2x5x225
bench 8x95 6x115 4x135 1x155
incline DB bench 7x30 2x7x35
tricep ext 3x7x62.5
bicep curl 7x60 2x7x60
cable high pull 3x7x47.5
Friday
Smolov Squat 4x135 4x185 5x4x225
presses 7xbar 2x7x95 3x5x75
high row 4x5xbar
Shoulder/upper bicep has been bothering me so decided to not get too heavy
Saturday
Cleans 2x5x95 3x115 3x135 2X145
Chin ups 4x3
box jumps 3x3
then some one footed box jumps, and side to side
then 11 minutes on stationary bike
20 mins skating
about to go skating again.
Well i’ve been slacking terribly on updating. I went on a business trip, came back, exercised, skated, migrained, lifted, skated, migrained.
Haven’t stopped. Just been so busy to record on here.