Day 9 Smolov Close grip Bench
270X6X6 easy easy easy shit baby done in under 25
Upright Rows
45X10
135X5
205X5 first 3 were actually legit, traps are making progress on these
185X6 good reps, awesome, Drop set
135X5 paused at top
135X10 paused at top last one didn’t stay up
Then
Kroc Rows
120’sX1X8 1X8
Added fat gripz
120’sX1X14 1X14
120’sX1X12 1X12
Took fat gripz off
120’s 1X19 1X16
Done Done.
Same set up as before reverse band squat
Amazing day
45X1X12
135X1X10
225X5
315X3
405X3
Added Reverse Bands
455X1X1
500X1X3
550X1X1 SUNK AND SLAMMED UP AWESOME
500X2X4 AWESOME AGAIN
405X11
315X somewhere between 10-20
Destroyed.
Best day.
Bench and Squat goals are looking possible, the deadlift I am 90% sure of and the press should come far easier with my newfound pressing awesome.
Friday Day 10 Smolove Close Grip
45X10
135X10
225X3
265X1
290X7X5
Upright Rows 45X10
135X5
205X5
185X8 drop set
135X8 paused
135X9 paused
Face Pulls
120X3X10
Easy shit
Sunday Day 11 smolov close grip
45X10
135X8
225X5
275X1
305X8X4
Toughest day, too much drinking this weekend and too little sleep. Got it done.
One day left.
AMAZING FUCKING DAY
volunteered again and fucking saved every puppy dog ever.
Last day smolov close grip bench
45X3X10
95X2X5
135X1X1
225X1X1
295X1X1
325X10X3 PAUSED 2 out of 3 on last set, last one was a horrible grinder and was more stop and go. but it was also my 10th set of 3 with 325, this has been awesome I think I can close grip 385 now.
Best bench cycle ever.
Well
Today was some nonsense
Squats felt like shit
135X1X10
225X1X5
315X1X5
405X1X1
455X1X1
475X1X1
405X2X5
My upper back just wouldn’t get tight today, kept leaning forward, which made everything suck, I have no idea why, probably because I have been switching my bar placement so much trying to find where I like it best. Which I just wrote out and now realize how fucking stupid it is. Going same bar placement until I have reason to stop from now on.
Rack pulls below knee
225X5
425X3
605X1 long hold
700X2X2 Held on last rep PR
then fucking nonsense to make a douchebag bad talking strict presses eat his words like a fat elephant dick.
Strict Press
45X8
135X8
185X5
Belted and wrapped my wrists just because it had been a while.
225X3??? Maybe could have got 4?
250X1 a grinder but a strict PR
225X3 and almost a 4th… PRish
I am at a loss for why my strict presses were so good today, probably has something to do with all the upper back work I did to avoid injury while on smolov, I felt incredibly stable pressing strict. Awesome day all things considered.
Close Gripped 405 today. Video to follow
In elitefts heavy sleeves and wrist wraps
Went like this
45X3X6
135X1X1
225X1X1
275X1X1
315X1X1
340X1X1
365X1X1 Paused
385X1X1
405X1X1 ass came up and took a week to lock out but I got it, I probably don’t have this without sleeves, but the mental boost is amazing.
Also inclined 315X1 PR (finally) and would have been a double but I somehow clipped it on the safety pins below me. The video will explain I have no damn idea how it happened.
Tuesday doing front squats again
45X5
95X5
135X5
185X5
225X5
295X2
Belt
335X1
375X1 awesome and a technical weight PR
405X0 made it about a quarter way up and completely lost my air
Rack Pulls mid shin where I suck (always less than I pull off the floor)
225X5
405X3
495X1
585X1
675X9/10 so fucking close I just couldn’t get my goddamn hips through, would have been a 50lb PR
CURLS ROAAAAAR
Wednesday
45X8
95X5
115X5
135X5
155X1X4 PR
135X2X8 PR
95Xalot
light band pull aparts with hold
3X8X8 second holds
external rotations
10X3X20 feels goood
Science.
Close Grip
Slingshot pauses
45X8
95X8
135X5
225X1 Paused
275X1 Paused
315X1 Paused
365X1 Paused
Slingshot on
365X3 Paused
405X2 Paused
425X1X1
425X1X0 Triceps… Y U Fail Me?
Strict Press
45X10
135X8
185X3
225X3
255X0 close though
225X2X3
Lateral Raises 50X3X6
drop set 50’sX5 40’sX5
Pull ups
1X10… PR at 255
Last time I did 10 pull ups I was 232.
Dips With my backpack full of stuff
1X17
1X15
1X10 paused at bottom
1X8 paused as bottom
shit load of good training going on in here BB
500lbs reverse band squat is smoking!
700lbs rack pull is pretty epic in my book.
incline PR is def sweet
I’ll have to check back for some motivation in the future 
[quote]nlmain wrote:
shit load of good training going on in here BB
500lbs reverse band squat is smoking!
700lbs rack pull is pretty epic in my book.
incline PR is def sweet
I’ll have to check back for some motivation in the future :)[/quote]
Thank you very much miss
First 500 oly stance squat today, absolutely sunk it, no video because my training partner is at FTX with the 1’s for ROTC. I’ll be trying 505 the week before we go home so I can say I’m oly squatting over 5. Boom.
Went like this
Oly squat
45X10
135X5
225X5
275X1
315X1
365X1
405X1
455X1
500X1 PR
Front Squat holds
500X3X20 seconds ish
Overhead squats
135X3X10
Dead.
Some big, bad pressing going on in here man, great job. Will be reading and maybe asking you questions, especially when I go back to focusing on strength.
[quote]bugeishaAD wrote:
Some big, bad pressing going on in here man, great job. Will be reading and maybe asking you questions, especially when I go back to focusing on strength.[/quote]
Hey thanks man, I’ve actually never been a big bench guy I was pretty squat and deadlift focused until last December when I tore my adductor magnus 3 weeks out from comp, My squat and my deadlift both dropped 60-70lbs while I went through rehab and it left me focusing on my bench which had really been getting undertrained by comparison. It’s not a trade that I would have made willingly but I’ve learned a lot about real upper back tightness and what tricep stuff works for me as a result, so not all bad. Good luck with your training man, you’re looking big.
Monday
Tricep DEMOLITION
close grip bench
45X3X10
135X1X3
225X1X1 Paused
275X1X1 Paused
315X1X1 Paused forever
365X1X1 Paused
410X2X1 Paused slingshot
420X1X0 Paused, just missed this slingshot
It seems like my triceps like this horrible abuse
Then fucking awful decision
slingshot drop set
365X4 Paused
315X4 Paused
225X6
Slingshot off
135X9
45X5
My triceps were full of lava and awful
Then of course close grip band work as fast as I could make it
135 against doubled minis 1X3
225 against doubled minis 2X3
250 against doubled minis 1X2 Ground the second one out.
My triceps need this, I am still missing at lockout and I want to make that never happen again. When summer starts I’ll be taking my grip back out wide and work up to being nonsense heavy with it. Really hoping to get my wide grip pauses better and be good for at least 405 with an awesome pause for nationals in August.
that’s a sick close-grip bench
Deadlift
Awful day, still having a lot of trouble getting into my preferred stance
135X2X10
225X1X5
315X1x3
405X1X3
500X1X3 (first one felt terrible second and third I got into my position better)
585X2X1 This took absolutely everything I had today, I feel like I am getting no leg drive off the floor, I need to stretch more, the adductor tear brought my deadlift down more by flexibility than by muscular damage
Front Squat paused on box
315X3X3 boom
Weird squat press machine
3 100’s a side 3X5
then drop set 3, 9, 11
Nicely Toasted but had to leave before I really got to stretch.
[quote]nlmain wrote:
that’s a sick close-grip bench :)[/quote]
Thank you very much Frenchie
I’m sad to say I don’t have my cello at school with me, I had to send it home to get the bridge repaired and re-set, but I do promise to upload a video, say, something from the 3rd Bach Suite?
Keep sinking those squats, they’re pretty awesome to watch and the results are clear to see
Close Grip Bench, rep PR day
45X3X10
135X3
225X1
275X1
315X1X8 2 REP PR
365X1X2 1 REP PR (technically)
275X1X12 3 REP PR
225X1X15 not a PR… Too much to ask for in one day
Bands doubled minis
Actually felt great
95X1X3
135X1X3
225X1X1
275X1X1
315X1X0 just missed the lockout would have been a 20lb PR
Incline Dumbells (been a while so they felt great and strange)
80’sX1X8
100’sX1X8
120’sX1X5
100’sX2X6
AND
taught 2 guys to squat correctly. Today was a great day. Lats are crazy sore I believe from the slingshot dropset.
One more day of college classes left.