455X3X2 Oly Squat
Drop set from 405
Fell with 135, didn’t count reps but was brutal
Rack Pulls from mid shin (where I suck)
500X7-8? Not sure? Got hazy and was a huge PR
645X0 moved
645X0 Did not move at all
When I pulled 645 from the floor I did 605 from this spot and it was a grinder.
Old PR was 5 reps with 500 and hard fought reps at that
Rows 230X12 Trying to get more back work done before next week, I’ll be running smolov junior again for bench and I want it to be great.
Glute Bridges and Planks same as last week but was way more beat to shit.
Stretched? Yes.
Yes I did. It was okay I guess, I am clearly far too tight in the hips and hamstrings again, it’s almost like flexibility doesn’t just stay forever.
probably have 650ish off the floor at the least right now. Probably won’t max it again until the end of the year though.
attaboy alex! keep it up man. better keep training hard or I’ll catch you in numbers soon! HAHA
Smolov Junior begins again
Close grip bench
265X6X6
Lightning all the way through
Fucking Good Rows Bench Grip
245X6X6
Doing the smolov day on day off day on day off until forever.
Ending day will be 335X10X3 close grip. Which should give me 405 close grip as a 1rm and a humongous bench dick compared to my old mediocre one.
Fucking high Defecit Deadlifts off one of our massive bumper plates, was too narrow to get my normal stance but they have boosted my floor speed before.
135X8
225X5
315X3
405X2
5X1X500
Last one was an epic grinder, got blood in my eye and a 10 second but clean lockout, I have been away from deficit deads for too long
Sumo Deads Beltless and DOH (Still tight as fuck)
365X10
275Xalot
Hip Thrusts
1X10X135
2X10X225
Toasted.
Wednesday, found out I calculated smolov close grip wrong and had to recalculate, only messed up the first day new schedule is as follows
did 275X7X5 today
Friday and onwards:
8X4X290 Friday
10X3X310 Sunday
6X6X265 Tuesday
7X5X285 Thursday
8X4X300 Saturday
10X3X320 Monday
6X6X270 Wednesday
7X5X290 Friday
8X4X305 Sunday
10X3X325 Tuesday
Tomorrow is heavy squats, and I think I might be able to take my stance out some, 550 wide belt and sleeves I am coming for you.
After 500 oly. Because that’s more baller to my mind.
OLY SQUAT DAY
Whatever our barely there bands are reverse squat (Always been able to oly squat what I can double with these bands)
135X10
225X5
315X1 paused
405X1 paused
455X1
500X1 AWESOME AND ASS TO GRASS
515X1 AWESOME AND BELOW PARALLEL.
Probably good for 500 oly now without the bands
Very pleased
Rack Pulls Mid shin
went up to 605X1 and knew the day was over.
Awesome squat day.
Just awesome.
Smolov Day 3
Close Grip Bench
45X15
135X8
225X5
265X1
290X8X4
Rows 8X4
The day I miss the gym for projectile vomiting a measly 8lbs of liquid hate is the day I turn in my man card.
Sunday
@ a newly very slim and dehydrated 243, no wrist wraps, no lift offs, no problem
Smolov Day 4
45X10
135X8
225X5
275X1
310X10X3
Hey man, sick log and some good weight. Looks like you have no problems with motivation, and I can see why.
Threw up part of my soul again today, I don’t know what the hell I have but it needs to fuck off. Tried a 700 reverse band but gravity was being a cunt and it didn’t do much. My plan is to just keep lifting heavy shit until whatever is making me vomit is frightened away. Bodyweight back up to 245 even after. Extra shakes to put the weight back on and a lot of water to combat the dehydration and I’ll be fine. Legitimately I have a relatively light weak coming up so this should work out alright and I’ll be back on track to my end of college goals in short order.
[quote]PrimaryClone wrote:
Hey man, sick log and some good weight. Looks like you have no problems with motivation, and I can see why.[/quote]
Thanks brother, I saw you’re on 5/3/1, it’s a good solid program, hit it hard and the gains will hit you hard back.
Smolov Jr Close Grip bench Day 5
1X10X45
1X5X135
1X5X225
6X6X265
Easy
Upright rows
135X1X8
155X1X8
185X1X6 awful
175X1X8
135X1X11
Awesome Fucking awful rows
230X3X8 1X7 1X5
Smolov Junior close grip bench day 6
1X10X45
1X10X135
225X1 let it chill on my chest for about 10 seconds
285X7X5
paused last rep of last set still went easy as hell.
Upright rows
135X10
185X8
185X8
drop set
135X9 1/2
135X10 paused at top brutal
Awesome awesome rows with hold at top on last rep
245X5X5
Done
Awesome
Evidently when I threw up part of my soul I made a deal with Satan to trade 40lbs from my deadlift to my bench. Not a trade I wanted but here I am. May add 10lbs to everything again, this has not been terribly difficult at all but we will see how the last 6 days go.
low set reverse band squat (forces ass to grass to get any kind of real benefit) bands gave nothing at 1/2 squat position
135X10
225X5
315X3 paused
405X1 Paused
455X1 Paused
500X3 Hard and should have called it here
550X0 close but unintelligent
Had to leave after this, I am gaining respect for how important my upper back is in squat stability. The day after I finish smolov junior bench I am doing 500 oly stance and laughing about it.
Rack Pulls, held rows and Day 7 of smolov tomorrow, then resting until day 8 on Monday, 300X8X4 and 320X10X3 respectively. I think I will have it easy.
300X8X4 close grip easy nonsense, last rep of last set was tough everything else went easy, still no lift offs still no wrist wraps, I have great hope for what my max will jump up to
You’ve done Smolov a few times havn’t you? Why do you like it so much? and how well does it work fo ryou? Just curious
10lbs on my bench every time I’ve run it always separated by at least a few months. It is terribly monotonous and requires a hell of a lot of upper back assistance to avoid injury but it’s a short term program which is effective and if you can get over the monotony will make you very pleased with the results. I wouldn’t run it with a bench max of under 250 but it sure is effective, especially when run on a surplus of calories.
The squat program is even more difficult and delivers even better results for your lower body, but junior for bench is reliable and has worked for me every time like clockwork so long as it is run intelligently and with correct assistance your bench is going up in 4 weeks.
45X10
135X10
185X6
225X1 10 second pause nonsense
295X1 long pause
320X10X3… still easy?
Wrapped my wrists but still rejecting lift offs, somehow it’s making me get my upper back tight, not gonna ask questions, just going to let my bench go up.
Upright row
45X12
135X8
190X3 drop set, 135X7 paused at top
175X3 drop set 135X8 paused at top
Done. This is the bench run of bench I have ever had.
Reverse Band Deadlift
135X8
225X8
315X5
405X3
500X1
585X1
645X1 hardly slowed down
700X0 got it above my knees but just could not finish this bitch off
Front squat holds at the advice of Storm the Beach
335X20 seconds
425X10 seconds
500X10 seconds
Sweet Jesus I thought I was going to die
Paused Box front squats (in A2G position)
135X2X10
205X1X5
Dead. Jesus. These are awful.