Theuofh's Training Log v2

Training Training Logs
121

[u]10/21/10 Thurs Cycle 3 Week 3 [/u]

7:00 PM: Bench @ Lab

Warm Up:
Pipe Roll
Assorted Acts of Douchebaggery

Bench:
Bar x a lot
95x12
135x5
185x5
225x3
265x1
295x1
315x1 smoked for the PR
325x1 easy for the PR
225x12

Bench Rows:
50kg x 8
70kg x 8 x 3

Notes:
Big PRs. Good thing, because if I missed 315 for what probably is the 10th attempt I would have probably quit lifting weights. From the moment I had 135 in my hands, I knew it was going to be a good day too. Got 315 so easy, took 325, and it wasn’t a grinder, but I cut it off there. Video is kind of shitty because I used my phone, but I had 2 witnesses.

4 weeks or so. Moved grip out wide for sets of 3-5 heavy 1 day a week. Another day, bench against bands for doubles or triples light for 8-10 sets of tripels. 20lb PR.

Also, I just ate a burrito in close to 30 sec with about 30oz of water and feel sick. I really wish I didn’t do that.

122

[u]10/22/10 Friday Cycle 3 Week 3 [/u]

7:00 PM: Squat/Deadlift @ Lab
…yesterday was the compound. I think the name is gay.

Warm Up:
Very little

Box Squat w/ Chain:
Barx5x2
150x5
240x3
270x2
290x2
240x2xsome

Deadlift:
70kgx5x2
110kg3
140kgx3
170kgx3
190kgx1
462x1
506xmiss
396x1
440x1
484x1

GHR:
Some
…Elevated back and moved footplate forward

Notes:
Meh, not feeling it on squats today so I backed off to say it for deadlifts. Pulling was off and I was taking my hips high and pulling back and not up, which led to a miss at 506. Restarted with different form and got back up to 485 then called it there.

Mucheck, my training partner/buddy, box squatted 418 plus about 120 in chain for a double off a box w/ wide stance sitting back far. He’s not much bigger than me, if he is at all, and I was impressed.

Deload next week, then I am going to run Dan John’s Smolov routine, which had a bit less volume by way off less sets. It looks like the Smolov base plan. I did a spreadsheet here:
https://spreadsheets.google.com/ccc?key=0AiFKt555a8E-dFh4MWtaNjRoUHNwSnVCR1I0alJJdGc&hl=en

123

[u]10/25/10 Friday Cycle 3 Deload [/u]

7:00 PM: Deload @ WSU

Warm Up:
Bear Complex w/ bar,95
Chins

Squat:
135x5
185x5
225x5
275x3
305x1
335x8

Back Ext:
BWx12x3

KTEs:
Some

Press + Chins:
135+BW x 5+8 x 2

Notes:
Smolov base next week. 4 sessions per week.

124

[u]11/1/10 Monday Cycle 4 Peter Putz Smolov Week 1 [/u]

10:00 AM: Squat/Calves @ WSU

Warm Up:
Bear Complex

Squat:
Some
275x9x3

Standing Smith Calves:
135x10
225x10
275x8

Notes:
Coming off a cold. Started Tuesday when I couldn’t fall asleep, so I ended up pulling an all nighter, then woke up Wednesday feeling like hell. Started with congestion moving towards a sore throat Fri/Sat. I’ve been coughing up and blowing out my nose what remained of the congestion.

I was a bit beat for this workout, but we will see where the week goes. I started with a pretty accurate reflection of my 1 RM and the program looks ambitious.

I’ll comment on my diet and explain how I am setting the rest of my training up in another entry.

Bench/upper tonight.

6:30 PM: Bench @ WSU

Warm Up:
Pull Ups
Shoulder Complex/Warm Up

Bench:
Barx5
95x5
135x5
185x5
225x5
255x5
270x5,5,4
…benched solo out of rack

Pull Ups:
BWx5
10x5
20x5
30x5x3
BWx10
…thumbnail on smooth

Cable Ext. Rot:
7.5x15x2 w/ extra set of 10 on left/weak side

125

[u]11/2/10 Tuesday Cycle 4 Peter Putz Smolov Week 1 [/u]

10:00 AM: Squat/Arms @ WSU

Warm Up:
Random
Leg Swings

Squat:
Barx5
135x5
225x5
265x3
295x7x4
…cake.

SRCs:
Barx15
65x10
85x10

DB HCs:
25x10/
30x10/

Reverse Wrist Curl:
2x10 w /empty ez

Contrast Shower

Notes:
Moved the weight with some intensity and aggression and felt pretty easy. Yesterday was harder then it should have been as my form was off due to rustiness from deload.

Slightly sore this morning.

Going to alternate calves and arms on each squat day and just do some work. Then alternate bench/pullups with press/dips on Mondays and Thursdays. Goal will be 3x5 for each with maybe 8s for the dips. I may add more BB stuff if I feel unstressed and ready for more.

126

[u]11/4/10 Thursday Cycle 4 Peter Putz Smolov Week 1 [/u]

10:00 AM: Squat/Calves @ WSU

Warm Up:
Random
Leg Swings

Squat:
Barx15
135x5x2
185x5
225x3
275x3
315x5x5

Seated Calves:
0x15
25x15
45x15
25+45x12

Notes:
A bit sore in the ass and thighs but feel good. Squats were buried and came up fast and I would say this workout was enjoyable as opposed to brutal. Feeling confident I can handle next week. Lower back feels 100%.

Really hungry and woke up around 4 last night starving and had a pb sandwhich w/ a shake.

Taking it easy on calves as they get sorer on my than anything else.

Presses tonight.

6:30 PM: Press @ WSU

Warm Up:
C2
OH Squat/Drop Snatch

Press:
barx8
95x8
115x6
135x5
145x5
155x3

Seated DB Press:
20x10
40x10
50x8

Stretch:
Pecs
Lats

Notes:
Shoulders felt banged up from the start. Real week on presses and I’m weak on DB presses regardless. Tried some dips and close grip bench but cut out both due to shoulder pain.

May cut volume down to 1 heavy set of 5 with a couple higher rep sets of low incline db on bench day.

Still coughing up shit.

127

[u]11/6/10 Saturday Cycle 4 Peter Putz Smolov Week 1 [/u]

1:30 PM: Squat/Calves @ WSU

Warm Up:
OH Squat w/ Sotts Press
Bear Complex
GM into Drop Snatch

Squat:
Barx5
135x5
225x5
265x3
305x3
335x3x6

BB Curl:
Barx10
65x10
85x8

Delt Raise Machine:
Some
50x10x3

Hammer DB Curl:
20-30 x 10/

Wrist Curl:
65x15x2

Notes:
Fight w/ GF this morning and I’m currently single. Somewhat of a downer, but squats were still done. Not sure if we will get back together or not, or if it is even worth it.

Ate shitty yesterday, too low on kcal and protein, and noticed it today. Legs just felt pumped and on fire after each set.

Getting good sleep and feel good otherwise. Cycle repeats w/ +20 lbs next week and I’m going to get a burger.

128

[u]11/8/10 Monday Cycle 4 Peter Putz Smolov Week 2 [/u]

11:00 AM: Squat/Calves @ WSU

Warm Up:
Bear Complex
Chins
OH Squat/Drop Snatch

Squat:
Some
295x9x3

Standing Calves:
135x8
225x8
255x8
275x10

Contrast Shower x 5

Notes:
Hard, but not killer. Cumulative fatigue is taking its toll. Needed the first set to wake up me.

I’m wondering if its just the 9’s that suck and not cumulative fatigue at all. We’ll see how tomorrow goes.

7:00 PM: Upper @ WSU

Warm Up:
c2

Bench:
95x8
135x6
185x5
225x5
255x5
275x3 …shitty, lost the groove and terminated the set.

Low Incline DB Bench:
35x10
60x10
75x10,8

Pull Ups:
BWx5
15x5
30x5
35x5x3

Notes:
Pretty beat. Long day and almost said fuck it and moved this session to tomorrow.

Didn’t think of it, but I slept in an extra hour this morning ignoring my alarm. May be a little jet-lagged from the 1 hr daylight savings.

129

[u]11/9/10 Tuesday Cycle 4 Peter Putz Smolov Week 2 [/u]

12:00 PM: Squat/Arms @ WSU

Warm Up:
OHS
Bear Complex
Leg Swings

Squat:
Some
315x7x4

SRC:
Barx10
65x10
85x10
95x9

DB Hammer Curl:
20x10
30x10

Adductor Machine:
Some for Stretch

Contrast Shower

Notes:
Getting difficult. Legs were toast after the last set and I wobbled around for the rest of my workout. Still, nothing too crazy as of yet.

Lower back feeling a bit fatigued. I would put it at 80%, still nothing too bad.

Left oblique feels a bit sore, higher up on the back near my lat. This is the side I step out with first, and my training partner, notices this too on the leading set up leg for the squat. It may be an erector as well.

Had an extra meal yesterday, 8 eggs w/ half a packet of hashbrowns cooked in about 4 tbsp of coconut oil, before bed. I’m getting very, very hungry.

130

[u]11/11/10 Thursday Cycle 4 Peter Putz Smolov Week 2 [/u]

12:00 PM: Squat/Calves @ WSU

Warm Up:
Bear
OHS
Sots Press
Hangs

Squat:
Some
335x5x5

Seated Calves:
Up to 65x15x2 w/ long pause

Shrugs/Holds:
Some

Notes:
Back cramped up real bad on lower right side getting out of a hot shower last night and I thought I was fucked. I woke up fine, and this workout was hard, but no back symptoms.

I have doubts of getting through next week. I can handle Monday. Tuesday on out will be tough.

I taped this and depth was very good. Will post when I get around to it.

131

[u]11/11/10 Saturday Cycle 4 Peter Putz Smolov Week 2 [/u]

2:30 PM: Squat/Upper @ WSU

Warm Up:
Bear Complex
OHS
Chins

Squat:
Some
355x3x6

Giant Set:
Machine Delt Raises x 10
Preacher Curls x 10
Chins/Lat Pull Down x 10
x 5 w/ no rest
…switched to lat pull downs when I died on chins

Adductor:
3 sets w/ big stretch

Notes:
Squats were heavy and slowed down noticeably. Still no grinding and got through it all w/o much trouble. Threw in a giant set to make up for skipping presses Thursday.

Some fucker was in there doing 1/8 squats in the other rack too w/ more weight than I had on the bar, not much though, which pissed me off a bit. Soon, I will be full squatting to depth what these puds 1/8 squat.

Left shoulder a bit agitated, I’m guessing due to the low bar/arm position. Still not bad.

Not uploading those videos becasue I have a presentation Monday and a meeting all morning/afternoon followed by an exam in the PM.

132

BW Update: 190.0 lbs after post moderate breakfast.

Getting fatter, but still within acceptable limits. Going to push for 200 then see how I feel as a leaner ~185.

Got new jeans, comfortable waisted 32 w/ a bit of room for growth. Very few of my old collared non-dress shirts fit and pull on the chest. Its difficult to roll the sleeves up on some of them. This is no surprise as they are size medium ‘slim’ cuts I got when I was about 160.

No strategy for diet. I could eat cleaner, but I’m doing fine eating whatever. Most of my meals are rice, meat, w/ some sauce and maybe some veggies tossed in for fiber. If I have a shake, I’ll add ground oats to it or waizy maize pwo. This is a noticeable increase in carbs compared to how I ate before. I haven’t hesitated to eat Wendy’s burgers and chili, burritos, or whatever else I want. GF buys ice cream and I’ll eat the whole tub when its there, which I told her to stop buying. Was going to impose more structure on this, but no need as of now.

133

[u]11/15/10 Monday Cycle 4 Peter Putz Smolov Week 3 (9/12) [/u]

9:00 AM: Squat @ WSU

Warm Up:
Leg Swings
Hangs

Squat:
Some
315x9x3

Notes:
Weak on sleep last night and almost moved this workout back a day. Glad I got it over with.

Skipped calves due to a fucker of a day.

134

[u]11/16/10 Tuesday Cycle 4 Peter Putz Smolov Week 3 (10/12) [/u]

10:00 AM: Squat @ WSU

Warm Up:
OHS + Sotts Press
Drop Snatch
Leg Swings
Chins/Hangs

Squat:
Some
335x7x4 (4+ minutes of rest)

EZ Preacher Curl + Machine Delt:
20/x10 + 50x10 x 4 (No Rest)
…didn’t finish last set of delt raises

Adductor:
60x12x3 w/ Big Stretch

Note:
First set was fast, second set was ok but I wasn’t happy about having to do 2 more. 3rd set I peaked and it was easy. 4th set sucked and I let out a bear growl on the 6th rep when I let the weight get a bit forward, which happened on a few of these. I think my lower back/ass got fatigued, then I unconsciously let the quads work a bit more.

Still got it done. Haven’t cut depth and I’ve been getting a big rebound by ‘dive bombing’ in the hole. Feeling confident about the next workout, although I’m getting near limit.

Took awhile for lower back to get warmed up, and even then it still doesn’t feel close to recovered. 2 more.

135

I realize you’re not finished with it yet, but how effective do you feel these tweaks to the base Smolov mesocycle have been?

136

[quote]novaeer wrote:
I realize you’re not finished with it yet, but how effective do you feel these tweaks to the base Smolov mesocycle have been? [/quote]

I’ve never run the full smolov, but from just looking at it, I was pretty sure I wasn’t going to be able to finish it. From seeing threads of guys who have done it, usually they take a fair amount off their actual max when calculating training loads or end up cutting depth and squatting a bit high later in the program to get through it.

I started with a pretty accurate 1rm of what I could squat ‘deep’, which is a couple inches below parallel for my squat style, and come back up with. I’m thinking I could have made it this far with the original. The extra set today would have been tough, but doing 7 5’s Thursday I’m pretty confident would have ended in failure or squatting high.

I think program is 75% of the total Smolov volume, and about triple what I’m used to in a week. The intensity with this is kept higher than if I would have cut down my max a bit and done the original, which is a plus because I’m getting in more reps with weights that are starting to push me out of my comfort zone.

If I did the original and cut down my max a bit, I would be putting the same number of plates on the bar that I’m used to. The 335x5x5 was a PR as I’ve done a bunch of 5x5 in the past. Doing it for 7s was a bigger PR, and that again makes it more motivating that heavier weights are being put on the bar, versus just doing more sets/reps of a weight I’ve had on there.

But from how today felt, I feel good about Thursday’s workout and mentally ready to get after it. If I missed reps today, I would have probably taken a mental hit and lost a bit of motivation. Even now, I’m getting continually more confident that I can handle Thursday’s 5x5, instead of dreading even to attempt it.

I think this all goes a long way.

The jumps were tunable, and at 5% came out to be 15lbs a week. I rounded it to 20lbs after getting through week 1 because I felt good about it. I think the original is 10 or 20 kg, and for me, anything more than 20lbs would have been too much. This tunable factor is nice, but I think most people will go after ~20lb jumps, regardless.

We’ll see how it ends up and I’ll probably test my max maybe next Thursday.

137

[u]11/16/10 Tuesday Cycle 4 Peter Putz Smolov Week 3 (10/12) [/u]

1:00 PM: Squat @ WSU

Warm Up:
OHS + Sotts Press
Drop Snatch
Leg Swings
Chins/Hangs

Squat:
Some
355x5x5 …-1 rep on the 4th set

Seated Calves:
4 sets

Notes:
Not sure what happened today, but lower back was beat by the second set and legs felt fine. I let my knees come forward a bit too much on some of them, and I was happy with depth for the first couple sets.

Started to limit the depth last 2 sets, and the 4th set I skipped a rep as I didn’t want to miss one with a set to go. Last set was OK.

Still happy with this and I forgot my headphones.

138

Update:

Feel like complete shit. Its strong flu symptoms including headache, achiness all over, extremely tired. Started last night with a bit of difficulty getting to sleep. I woke up this morning and it progressively got worse through the day and I made it to about 2 before I came home from the lab.

Took a nap from 2 to 6:30 and woke up feeling worse. I was so discombulated I filled up a water glass and just let it overflow as I got distracted when pouring it.

Pee is clear, so I don’t think I have rhabdo, but I would bet this is the closest I’ve been to overtraining if I don’t have it full blown.

Its similar to what Marcus got running the Bulgarian training method for oly, and it was what turned out to be strong flu like symptoms.

I doubt I’ll be working out tomorrow and on the other hand, maybe I just got sick.

139

[u]11/23/10 Tuesday Cycle 4 Deload (10/12) [/u]

3:00 PM: Deload @ WSU

Warm Up:
Bear Complex
OHS
Squat Cleans

Deadlift off 3" Block:
225x5
315x5
365x5
405x3
455x1
475x1
500x1
520x1 PR
545xmiss
405x10

Front Squat:
135x5
185x5
225x5
255x5
275x5
…w/ 2 min rest

Back Extension:
BWx10x5
…w/ 1 min rest

Notes:
Some deload. Still feel sick, but it has turned into minor nasal congestion. Went from deathly ill feeling, to really sore traps/neck flu feeling which I thought could be meningitis, to pretty much a minor cold feeling.

Lifting went well, so I think I just got a bug. Scrapping that last squat workout and may come back to it next week.

BW is holding strong around 190, which is suprising as I have not been eating a whole lot. Also noticing a dramatic and noticeable rise in body temperature/radiating heat.

140

[u]11/29/10 Monday Cycle 5 Week 1 (10/12) [/u]

1:00 PM: Squats @ WSU

Warm Up:
Bear Complex
OHS
Leg Swings
Chins

Squats:
135x5
225x5
275x3
315x3
345x1
385x1
405x1
365x4
…out of the groove. everything was slow and felt week.

Leg Press:
3x10
4x10
5x10
5.25x10
… units is pps (plates per side)

Back Ext:
BWx8
4kgx8x4

Adductor + Decline Negative Dragon Flags:
70x10 + 2 x 4
…adductor stop at 3. hitting it last sets

Stretch:
Free Kneeling Hip Flexor
Seated 90/90
Pigeon Stretch
Couch Stretch
Lying Knees In Stretch

Notes:
As usual, not squatting led to getting out of the groove. Letting knees come forward too much and not enough hips, ass, and hamstrings. Still got 405 to depth, but it was slow.

Want to run the 9 week russian squat cycle based 3 lift program, but I have some vacation and travelling coming up and not sure if I will have gym access or not. Might just do whatever through December and then start it in January.

Doing an Air Force base meet February 27th baring shit happening.

Sickness has led to a couple lbs of weight loss and I have some wax blocking my right ear that is annoying me greatly. I was hoping a heavy set of squats would force it out like a cork from a champagne bottle.