[quote]Spock81 wrote:
GOOD JOB NATH! [/quote]
Thank you Miss Jenn!
HAPPY BIRTHDAY!
Oh ya, you have the same birthday as my brother’s best friend!
Thank you Jenn!
Finally going to be back in the gym today. Back is still a bit sore from maxing on the deadlifts Saturday, but I’m good to go. Just gonna get some light reps in for squats and bench + plus some assistance. Starting the Smolovs next week so getting warmed up for that.
On another note, I’ll eventually have my meet video up. Dad had issues with a couple of videos so he had to take a few on his phone. Waiting to get it through email.
[b]11/21 - Wednesday - Random get back with the program workout…[/b]
High Bar Squat:
45 lb x 10
95 lb x 5
115 lb x 5
135 lb x 5
155 lb x 3
170 lb x 2
185 lb x 1
Close-Grip Bench:
45 lb x 10
75 lb x 5
105 lb x 5
125 lb x 5
145 lb x 3
155 lb x 2
175 lb x 1
Power Clean:
95 lb x 10 (Hang)
115 lb x 3 (Hang)
135 lb x 3 (Floor)
Pull-Up:
8x2, 6,5,4, 3x3
Finally could do without tendinitis pain
Ab Wheel:
12 x 3
And here is some of the meet video. No bench videos as two of them werent even taken and the last one failed anyways. Video of my failed 3rd squat is on another camera. Got beat at the bottom of that lift.
Good to see some videos of the meet. Get that chest up in the squat! Jam those elbows forward and get your chest up, instead of letting your hips come up first out of the hole.
You’ll get that record next time!
Yea, those knee wraps really shot me out of the whole. Gotta learn to control that. I’ll be doing more high bar this off-season which has helped me stay a little more upright. Thats what I’ll be doing with smolov. Can’t wait for the madness to begin Monday!
[b]11/23 - Friday - More Squats and Benchin’ yo…[/b]
Still preparing for Smolov madness that begins next week. Worked up to around 70%ish for a single and did a couple of back off sets. I should probably remember my jump rope so I can do some cardio next time. Would use the rower but my hip flexor doesn’t like that too much.
High Bar Squat:
45 lb x 10
95 lb x 5
115 lb x 5
135 lb x 3
165 lb x 1
135 lb x 5 x 2
Close-Grip Bench:
45 lb x 10
85 lb x 5
105 lb x 5
125 lb x 3
150 lb x 1
125 lb x 5 x 2
45 Back Extension:
10 x 2
Hammer Curl:
22.5 lb x 15,12
Face Pull:
40 lb x 20
55 lb x 15
70 lb x 10
40 lb x 20
OMG LOL due to my father being old! HAA!!!
Glad you finally put up the vids !
[b]11/24 - Saturday - Squats, Benches, and some Cleans[/b]
Keeping everything light again. Just getting acclimated with the frequency.
High Bar Squat:
45 lb x 10
95 lb x 5
115 lb x 5
135 lb x 3
155 lb x 2
175 lb x 1
205 lb x 1
115 lb x 5
Close-Grip Bench:
45 lb x 10
70 lb x 5
95 lb x 5
120 lb x 3
145 lb x 2
170 lb x 1
95 lb x 5
Power Clean:
45 lb x 10
95 lb x 5
115 lb x 3
135 lb x 3
155 lb x 1
175 lb x 0…This turned into a high pull. Didn’t feel comfortable getting under it.
Triceps Pushdown:
60 lb x 15 x 2
[b]11/26 - Monday - Smolov Week 1/Day 1[/b]
Glad I started light. The high rep squats were getting to me. Bench was pretty easy. Didn’t rest to long between sets, but I’m sure I’ll need to as the weeks go on.
This is it, boys, this is war - what are we waiting for?
High Bar Squat:
45 lb x 10
95 lb x 5
115 lb x 3
135 lb x 2
160 lb x 9 x 4
Close-Grip Bench:
45 lb x 10
80 lb x 5
100 lb x 3
120 lb x 2
145 lb x 6 x 6
Good Morning:
95 lb x 10 x 3
One-Arm Dumbbell Row:
50 lb x 15 x 3
[b]11/28 - Wednesday - Smolov W1D2[/b]
Felt great today. Everything felt easier than it did Monday.
High Bar Squat:
45 lb x 10
95 lb x 5
115 lb x 3
135 lb x 2
150 lb x 1
172.5 lb x 7 x 5
Close-Grip Bench:
45 lb x 10
80 lb x 5
100 lb x 3
120 lb x 2
135 lb x 1
155 lb x 5 x 7
Hang Power Clean:
45 lb x 10
95 lb x 5
115 lb x 3 x 4
Kept it light and easy.
Pull-Up:
6 x 2, 5,4, 3 x 3
Ab Wheel:
12 x 3
How you liking Smolov?
So far so good. Squats have been a little harder than expected, so I may need to move up less weight next week. I’m really squeezing my traps and carrying it super high on them. Bench is going well and I’m considering adding more weight than planned next week. Just waiting for that point where I feel like killing myself! lol
[b]11/30 - Friday - Smolov W1D3[/b]
Felt fine once again today. Squats do feel slightly heavier than expected, but I still wasnt close to failure on the sets. Meeting a girl for the first time tonight, so hoping that goes well.
High Bar Squat:
45 lb x 10
95 lb x 5
115 lb x 3
135 lb x 2
155 lb x 1
165 lb x 1
185 lb x 5 x 7
Close-Grip Bench:
45 lb x 10
80 lb x 5
100 lb x 3
120 lb x 2
135 lb x 1
145 lb x 1
165 lb x 4 x 8
Hammer Curl:
22.5 lb x 15,12,10
10 lb x 30
Face Pull:
60 lb x 20,15,12
Good luck!
[b]12/1 - Saturday - Smolov W1D4[/b]
This workout was a bit of a bitch for several reasons. It was done less than 24 hours after my last one due to having a family Christmas event all day. I stayed up quite a bit later than usual the night before and had a drink. Didn’t get but maybe 5 hours of sleep. And I had to rush the rest times in order to make it to the Christmas. I was resting for about 2 minutes and even less some sets. Anyway, I got every rep in, so whatever…No time for any assistance, which just would’ve been a few pallof presses and light pushdowns.
Also, I think the it may be tougher not dying from boredom than doing the actual work. I keep thinking…I have to do the same shit for two more weeks?!
High Bar Squat:
45 lb x 10
95 lb x 5 x 2
115 lb x 3
135 lb x 2
155 lb x 1
175 lb x 1
197.5 lb x 3 x 10
Close-Grip Bench:
45 lb x 10
80 lb x 5
100 lb x 3
120 lb x 2
135 lb x 1
155 lb x 1
175 lb x 3 x 10
[b]12/3 - Monday - Smolov W2D1[/b]
Bumped the squat up 15 from last week, but 20 for the last 3 which was pretty spot on. Had to get in 4-5 minutes of rest today to make sure I could complete the sets. Bench was supposed to be a 5 jump, but I made it 10 instead. Rested around 3 minutes for it and got all the sets done without to much trouble.
High Bar Squat:
45 lb x 10
95 lb x 5
115 lb x 3
135 lb x 2
155 lb x 1
175 lb x 9 (Felt a little easier than it shouldve so bumped it up to 180.)
180 lb x 9 x 3
Close-Grip Bench:
45 lb x 10
80 lb x 5
100 lb x 3
120 lb x 2
135 lb x 1
155 lb x 6 x 6
45 Degree Back Extension:
25 lb x 10 x 3 (Put plate on top of head. Seemed to make it more challenging than holding the weight in front of me.)
Kroc Rows:
35 lb x 10
45 lb x 6 (just a couple of warm ups)
60 lb x 22 (Might could’ve gotten a few more, but the ROM of the last few weren’t to great.)
How long are these sessions usually taking?