[b]12/15 - Saturday - Smolov W3D4[/b]
What a glorious day! Finally finished and feel pretty good about it. After I killed myself doing that I had a hockey game. Scored a goal and assist in a 4-3 win with 4 seconds left. Upward and onward…
High Bar Squat:
45 lb x 10 x 2
105 lb x 5
125 lb x 3
145 lb x 3
165 lb x 2
185 lb x 1
205 lb x 1
225 lb x 3 x 10
Close-Grip Bench:
45 lb x 10 x 2
85 lb x 5
105 lb x 3
125 lb x 3
145 lb x 2
165 lb x 1
190 lb x 3 x 10
[b]12/17 - Monday - Auxiliary-ish Neglected Muscles day…[/b]
Just some light rep work for 1-2 days this week before finding out what smolov did for my squat and bench at the end of the week.
Pull-Up:
5 x 5
Face Pull:
50 lb x 20 x 3
Hammer Dumbbell Curl:
17.5 lb x 20, 15, 12
Dumbbell Lateral Raise:
12.5 lb x 20, 15 x 2
Cable Scarecrow thingy(for lower traps:
25 lb x 20 x 3
KB Swings:
35 lb x 20
45 lb x 20
50 lb x 20
Ab Wheel:
15, 10, 10
When do you get to test your gains?
Either Friday or Saturday. I’ll be starting an old school periodization cycle next week that will be 12 weeks long leading into my next meet March 23. I’ll probably post more details later this week, but I’m going to be starting off with some pretty high reps, even with the deadlift.
Awful lot of volume brought you an awful lot of progress from what it looks like.
[quote]Drake37 wrote:
Awful lot of volume brought you an awful lot of progress from what it looks like. [/quote]
I sure hope so!
So heres the basic outline of exercises for my next meet cycle.
[b]Monday[/b]
Press
Dumbbell Chest Press
Pull Ups/Pulldowns
Face Pulls/Curls
[b]Tuesday[/b]
Deficit Deadlift/Deadlift
Front Squat
45 Degree Back Extension/KB-DB Swings/Hamstring Curls
Ab Wheel
[b]Thursday[/b]
Close Grip Bench
Close Grip w/Slingshot
One Arm Dumbbell Row
Tricep Pushdowns/Lateral Raises
[b]Friday[/b]
High Bar Squat/Low Bar Squat
Good Morning
Front Grip Reverse Lunge
Pallof Press
I’m thinking of continuing the lighter workouts I was doing on Saturdays, but I’ll probably just stick with 4 days for now.
The second exercises will most likely be mainstays, but after that a number of things could change during the cycle. This is going to sound crazy, but I’m thinking of starting all 4 lifts at 15 rep sets the first week, including deficit deads. I figure why the hell not try it out. All the volume/intensity from smolov beat me up a little, so I need some light work for a few weeks. I was writing out percentages and reps to do every week, but I figured why plan every little week? I’m going to keep it simple and just try to reach a certain weight with a challenging double towards the end. Although I don’t see the need to do that with the press, so I probably won’t go any heavier than 5 rep sets.
I’ll switch to deadlifts from floor and low bar squats 5 weeks out.
needs more triceps/shoulders
or maybe not idk
[quote]browndisaster wrote:
needs more triceps/shoulders
or maybe not idk[/quote]
Thanks for stopping by. I’m always open to others opinions. For shoulders I may do face pulls both upper days, and I randomly do some BPAs at the apartment most days. So maybe that will take care of the shoulders?
For triceps I was thinking the press and close grip bench(particularly the slingshot) would be good enough for the heavy work. What do you like to do for the tris?
If I were you I’d throw in decline skullcrushers on Monday, some front raises on Mon or Thurs, and shrugs on Tues…but then again I’m not throwing up huge numbers yet and may be like lonnie123/lorez in that I shouldn’t give advice lol.
I guess it depends on your recovery and what lifts help you. Front raises and shrugs have helped me a bit recently, but that might be because I’ve ignored those two lifts for all of my lifting career
I’ll probably end up doing one heavy set of shrugs on deadlift day. Either on the last set of deadlifts or after front squats. I’ve been doing them for a while and think they’re good for getting the body use to heavy weight. Only reason I was contemplating leaving them out for a while was because I feel they can cause the upper traps to get to tight and cause the shoulders to round.
My stance on front raises is that they’re not necessary with all the work the front delts get with pressing exercises. But who knows, maybe throwing in a few light sets a week could do something.
ah ok makes sense. I usually do too much assistance work and then I’m in a grey area between mediocre powerlifting and bodybuilding. The slingshot sounds pretty cool, especially for CGBP
[b]12/21 - Friday - Smolov Test Day[/b]
Pretty happy with the results I got, especially considering that I did both squat/bench at same time with some assistance work thrown in. I do realize that I will lose a little, but hopefully this has given me a jump start, particularly on bench. Video of squat set at end. Wanted video of bench, but I just got one guy to at least make sure I didn’t die.
High Bar Squat:
45 lb x 10 x 2
95 lb x 5
115 lb x 5
140 lb x 3
165 lb x 2
190 lb x 1
210 lb x 1
235 lb x 6 (Estimated max = 280. Around a 20lb improvement)
Close-Grip Bench:
45 lb x 10 x 2
80 lb x 5
95 lb x 5
115 lb x 3
135 lb x 2
155 lb x 1
175 lb x 1
195 lb x 5 (Estimated Max = 227. Somewhere around a 10-15lb improvement)
Also, every single rep I did throughout the cycle was paused.
One-Arm Dumbbell Row:
70 lb x 10 x 2
Face Pull / Triceps Pushdown:
60 lb x 20,15,15 / 60 lb x 15 x 3
Good Morning:
75 lb x 15 x 2 (5 reps of N,M, and Wide stance each set)
KB Swing:
50 lb x 20, 15 x 2
Ab Wheel:
15, 12 x 2
Reviewing the video I’m wondering if oly shoes would help my squat? My long femurs create a pretty long moment arm.
[b]12/24 - Monday - Press #1[/b]
Was great to get back in the groove of things. 15 reps on the press was killing me! On last set the last few reps were pretty ugly. Maybe I should have stuck with sets of 12, but oh well. The Press is the only main lift I’ve programmed reps so high on.
Press:
45 lb x 10
60 lb x 5
70 lb x 15 x 3
Pull-Up:
6 x 3(between OHP sets)
6,5,4,3,2
Lat Pulldown:
105 lb x 10
Neutral Grip Dumbbell Bench:
40 lb x 15 x 3
Sideways Leg Raise:
10, 8 Pretty tough. Held my body completely horizontal to the ground at the top.
Face Pull / Cable Hammer Curls:
50 lb x 20, 20, 15 / 50 lb x 15, 12, 12
KB Swings:
50 lb x 10 x 5
Heres a rough outline of what the Press cycle is going to look like. I think someone might be OCD about some things… : / Based on 137.5 training max. I’ve done 142.5 before.
12- 70x15x3 -51%
11- 75x15x3 -55%
10- 80x13x3 -58%
9- 85x13x3 -62%
8- 90x11x3 -65%
7- 95x9x3 -69%
6- 100x7x3 -73%
5- 105x5x5 -76%
4- 110x5x4 -80%
3- 115x5x3 -84%
2- 120x5x2 -87%
1- 125x5x1 -91%
I just squatted with my heels on one or two plates to get a feel for the elevated heels. I really liked my form with the elevation, so I was comfortable springing for the oly shoes
Good idea. Since I’m doing light weight for a few weeks I may try that out and see what the dealio is.
Deficit Deadlifts tomorrow. Haven’t done a single rep since my PL meet Nov. 17th. Pretty excited!
Hi I’m a NASA lifter as well great training log subbed
Merry Christmas!
[quote]ConwayJosh wrote:
Hi I’m a NASA lifter as well great training log subbed[/quote]
Cool man. Thanks for stopping by. When was your last meet? Anything coming up?
[quote]Drake37 wrote:
Merry Christmas![/quote]
Thanks! You to good sir!
[b]12/26 - Wednesday - Deadlift #1[/b]
3" Deficit Deadlift:
135 lb x 5 x 2
185 lb x 10 x 3
185 lb x 3 x 5 - w/short mini band.
These were way easier than I thought they would be. Have no idea what my 3 inch deficit max is, but I planned things out with a 370 training max(floor max was 425 in November). I should probably add a little more weight than planned next week and see how I feel. I might even do a rep max so I have a better idea of where I’m at. Resistance was super light too, but it was the first time I’d ever used it, so took it easy.
Front Squat:
95 lb x 5 x 2
115 lb x 5 x 8
Raised my heels with small plates and it felt pretty good. Super easy too.
Manual Leg Curl(on calf machine):
5 x 4
KB Swing/Ab Wheel/Jump Rope:
45 lb x 20 x 3/12 x 3/ 100 x 3