Day 45
Explosive KB swing, from dead stop- 24Kg 2x8singles
Explosive Thruster- 135,145,155 x5. 3 sec pause ass to ankles, tried not to press but catch the bar at the top.
1- jumping front squat 225 3x3
2- Side to side pullup 3x10
1- fat bar OHP from pins @ clavicle 115 3x5, working on speed, each rep from dead stop
2- bent/pendaly row 225 3x5, explode off the ground slow(ish) negative
1- DB row 110 2x15
2- fat bar shrug 205 2x10, drop set on 2nd 115 for 20+10+10
Jump W/ 180 turn over a wall(18inx18in), there and back 2x4
long jumps across court, 10 there and 10 back
Ended w/ blackburns on the floor w/ 5lb plates. 10 reps+hold at each position
Left drenched in sweat, short rest periods, longest rest was setting up for the next exercise. Feeling awesome.
Day 46
Box jump, 24in, 12kg KB at chest, pause in the hole for 5 sec- 3x5
Floor press- 275 3x5
single leg jump to bench- 5 per leg x3
DB bench- 100 10, 5- <60sec rest
Standing tri extension off pins w/ fatbar- 3x5
pullthrough- 240 3x6
DB french press- 65 15, 9+5
Alt DB curl- 65 3x5
Single leg squat and DL- 3x6 /leg
Rev curl ez-bar- 70 16,12
Barbell Twist- 45 2x5 per side
Day 47
Deadlift- start at 315, add 10lb to each rep, do one rep every 30 sec. I got 465, failed at 475.
Posted a link to the DL workout, got taken down, google “deadlift crossfit games”, some people made it to the goal of 515.
Overhead Squat w/ fat bar(FB)- 115 10(narrow),12,12(wide)
FB OHP from pins at clavicle- 165 6, 6+hold, 6+hold
DB Power row from floor- 85x5, 100 3x6
Seated Row- 180 12,10+2
Standing facepull- 60 15,15
Lateral raise 45 2x6
Front raise 45 2x6
Later
Seated OHP 135+100lbs of chain. Buddy got his chain in the mail today, most of it. 140lbs, 5ft lengths, $200. Its pretty sweet, after smolov I want to do DLs w/ chains. My sticking point is right below the knee, its a stupid sticking point.
Day 48
Box(12in) squat- 225+green/med + blue/light bands, choked on 2 DBs, 5x3
Rev band bench, blue band- 275x5, then double choke band, 315x5, 405x2, 365x4
CG bench- 225 11, 5 30 sec rest
BB curl- 135x5, 4. 105x5 -My barbell curl was pathetic
Concentration curl- 25 2x20
Single leg box jump, multi directional- 2x15
Dip- 90lbs 3x8
Ghr- 2x10
Pushups- 11 diamond + 9 CG @chest, 8 CG at sides + 7 normal
10 jumping lunges, 10 jumping lunges + 6 knees to chest
Day 49
Front Squat from pins- 2253, 275x3, 295x3, 315x2, 275x4(tried to explode up so the bar would jump off my chest at the top)
Bent Row- 225- 4x6
Push Press- 185x5+hold, 205 2x3+holds. 135 12, 10 short rest
Neutral grip pullup- 15, 10 short rest
hand-stand pushup- 4,5,5
Pullaparts- 3x20
Avg band shrugs- 3x20
Lame workout, went in with no plan.
Day 50
15 min of different types of box jumps. Played with height, distance to box, and adding obstacles before biggest box.
Floor press- 275 1x3, 4x2, 1x5. getting used to these but still working on staying tight. 60 sec. rest
Low incline DB press- 90 1x15, 1x5 30 sec rest
DB tricep extensions, on the floor- 40’s 8,6,6
Pushdowns- 20, 15 30 sec rest
Seated BB curls- 85x6, 95x6, 105x6, 115x5 then 85x15 standing. Rested only as long as it took to change plates.
Rev curl w/ ez bar- 70lb 15, 12 30 sec rest
Ab wheel- 2x 15ish
Single leg long jumps and some other single leg hops.
This sounds sick, but I am looking forward to Squatting again. I cant wait For the Intense phase, and squatting heavy 3x a week.
Day 51
Gym was busy so I grabbed a rack and a 100lb DB and got to work
Rack Pulls3x3 @585
Alt. DB snatch 3x6/arm
wide grip shrugs- 405 4x10
1 set of alt. DB clean w/ full squat 4/arm, 1 set explosive high pull 4/arm, 1 set suitcase high pulls 4/side, 1 set of DB swings x12.
DB row 2x20
1 set of shrugs @ 315 x12, 1 dropset 225 underhand x15 + 135 x20
Bent row, both hands on the DB- 1x6 holding each at the top for as long as possible. My low back gave out first on 1 and 2.
Face pulls- 2x15
I saw this as my last opportunity to hit back with any exercises that stress the low back. I was pouring sweat, short rest intervals, I thought the workout was almost 2 hrs, it was actually less than 45 min.
Day 52
Box jumps, 24in, with 20kg KB- 6x6
Pin press- 275x3, singles at 285, 295, 305, 315, 325
DB bench- 100lb 12, 7 short rest
Fat bar tri extensions on the floor- 115 3x6
Rev grip pulldown- 20, 15
Fat bar curl-115 3x7
Alt hammer curl-40 15, 12
Barbell twist w/ 45- 2x10
Day 53
Standing OHP 135 2x5
push press- 185 4x5
pullups- 4x5
Neutral grip seated row- 220 4x8
wide grip high row- 130x15, 110x12, 90x12
Did one arm through then the other x2
lateral raise- 12kg KB 2x10
front raise- 12kg KB 2x10
barbell “javelin” press- 2x7
Shitty performance today, could be “over reaching” setting in, or just that I went to the gym earlier than usual today. No plyos today, I just didn’t feel it. Gym is closed tomorrow for football, go Gators, so if I workout it will be pushups and band work.
Days 54, 55, 56
Off
Day 57- 1st day of intense cycle
365 x3
425 x4
480 3x4- 4,4,3 failed on 4th rep
480 x5- did 465 and got 3 reps
Based this cycle off 565, looked do-able, felt heavy and I preformed horribly today. I’m going to give it one more chance based on this weight, if I fail again I’ll drop the weight. Plenty of reasons/excuses but I just need to get shit more under control and man up on Wednesday.
The first week is the roughest of the Intense Cycle. Personally, I put my 1RM about 5kg lower than what I tested. Keep your chin up an trust me, it starts to feel better by the third session.
Day 58
off
Day 59
340 x3 I did 345, didn’t want to go get 2.5 plates
395 x3
450 x4 I did 445
510 x3 knew this wasn’t going to happen, so I did 495
480 2x5 Loaded 475, did 3,3 2,2. Figuerd I would do the 10 reps, just more sets.
My low back is getting painfully pumped and tight. Either the two weeks of speed work let my low back slack off and get weak, or I stressed it too much doing upper body and those few DLs. I have one print out based on 565 and another with 550. I will continue with the 565 numbers, but if necessary I’ll use the other numbers. These weights should not feel so heavy. I am going to try and get 10hrs of sleep the next two nights, I will destroy the weights on Saturday.
Day 60 and 61
Off
Day 62
365 x4
395 x4
450 5x4, I used 455 for ease of loading and I was feeling good. I’m looking forward to next week.
I feel like some of my problems this week were motor pattern issues, I had to get use to the heavy weight and tighter form again. I feel that it would have been beneficial to get under heavy weight during the switching phase. I never did the negatives as RXed, and I have also seen some say to do heavy explosive partials. If I run smolov again I’ll probably alternate between plyo/jump days and explosive weighted days.
Day 63
Off
Day 64
335 x4
395 x4
445 x4
505 x3
505 2x4, I did 4,3,1. 4 reps wasn’t going to happen on that second set.
Feeling much better than last week. Wednesday is going to be rough, but looking forward to it.
Day 65
Off
First day of no soreness. Coming back from the switching phase has sucked but things are getting better.
Day 66
365 x3
425 x3
474 x3
505 3x3, 2nd set spotter kept me upright, little to no vertical help, on 3rd rep, 3rd set he stayed on me the whole set.
525 1x3(I got 1x2, 1x1) No help told the spotter to back off on these.
Day 67
Short upper body session with eccentrically enhanced machines.
Day 68
off
Day 69
325x4
415x4
475x4
(505 4x5), I did 475x3, 465x3, 415 2x5
Horrible. Performance was bad. Quads felt tight, weight felt heavy. Worked out back home at a PL gym
(The Gym), squat stands, 55lb squat bar, no mirrors. Feel like burnout might be setting in. I might push Mondays workout to Wednesday, this would make it a mon,wed,fri split. I don’t know, I just feel shitty at every workout and dont get psyched up any more.
Days- 70, 71, 72
Off
Day 73
Didn’t really follow the plan today
Squats
315x3
405x2
Walk-outs-495, 545, 595, 645
Squat
495- 4, 3
475- 3, 2, 3
Squat from pins
315x3
365 2x3
Goal today was to do 495 5x5, and I failed yet again. I can either lower the weights and continue or just give up. It seems like the first phase worked so well and I’m struggling with this part.
Day 74
Off
Day 75
Squats
315x3
405x3
455x1
Walkout- 545, 595
Squat (supposed to do 525 2x3)
495x3
505x3
Deadlift
495x1
405 5x3, short rest speed sets, wide grip
Felt good today, Monday might be good. Going about 20 lbs under, I’ll follow the plan on the next workout.
Threw in the DLs because I felt like it, no real reason.