Considering that i worked up further after my smolov working sets, i feel pretty good today. i found a way to work my bench and deadlifts in to at least maintain if not increase my numbers there. I think I’m going to do two days back to back, take a day off, do day three, then bench and pull. we shall see how that works. I dont have my papers in front of me but im pretty sure todays workout will break down exactly like yesterday but i will probably warm up more as the first sex of 8 sucked.
yesterday went well. i think my biggest problem is that i hate working with lower weights especially when someone is half squatting something heavier next to me. it drives me nuts. and i have a littls DOMS in my glutes and groin but other than that theres no pain except for some inflammation from the knee wraps. im going to bench and pull today. planning on doing accessories first.
reverse flys
front raises
pulldowns
benching against bands
either pulling with reverse bands or against bands
pullthroughs
hamstring curls
abs
So thursday i benched against tension for doubles of of progressively higher boards
Against tripled micros
135 to chest
155 to chest
185 to 1 board
205 to 1 board
215 to 2 board
225 to 2 board
Accessory work
Reverse band deadlift for speed
only worked up to doubles at 455 using a band at head height. weight completed deloaded around the knees.
Friday was Smolov Week 1 Day 3
70% 4x5
75%x3
80% 2x2
90%x1
I actually did the 90% twice because on the first set i felt i pulled it a little high so i buried the next one just to be sure. Smolov seems to be going well. Looking forward to the end of the intro microcycle and really getting to work in the base mesocycle. Surprisingly, no DOMS today at all. Feeling pretty good right now
Today is D1 of the base mesocycle for smolov. I refuse to even look at the percentages until i get to the gym. im just going to go in, get the work done, and GTFO. simple.
side note, got in a fight this weekend and my right foot is all jag and swollen. we shall see how that goes tonight.
The past couple weeks have been all over the place for me. I’m finally back at school and getting everything back into order. I might compete at an APA meet this weekend in Lancaster just to get a meet in. Either way, today was my last workout of this training cycle. I’m moving into the block periodization world for my next few cycles at least. I also ordered gear, finally. So, I’m really looking forward to the next few months.
My training will break down like this from here on out.
Monday-SQ/DL
Wednesday-Upper
Friday- SQ/DL assistance
Saturday- Upper assistance
I have the next 12 weeks written out completely ahead of time, so there will be no guess work, whatsoever.
As for today
Heavy Upper session
Flat bench with 40lbs chain/side
Barxlots
chainsxlots
95x5
135x3x3
185x3x3
205x1x3
225x1x2
Lat pulldowns, Face pulls, tricep extensions, front raises, and band rotations to round it out. All in all, a good day.
Tomorrow starts my Accum phase.
Upper Accumulation
warmups-hip swings, bar GM’s, lots of hip mobility work
Squat
bar x bajillion
135x2x10
225x2x8
315 x 8,6,6,5
Deadlift
135x3x3
225x3x3
315x3x3
Some light hamstring accessories and abs to wrap it up.
Just recovery stuff today. Lots of stretch last night and today, took a long walk down the street to hess to restock my dip supply. be back in the gym tomorrow for upper accumulation.
Was supposed to keep the higher volume going but needed to test the fit of my new metal 2ply bash haha.
So i went in, hit some higher volume sets at 185 and 225 and then threw the shirt on. Did triples at 275 trying to pull the bar down as much as possible. Got to within 3-4 inches of lockout. Moved to 315 and got to the same place. Moved to 335 and got within a board of the chest and the locked it out.
Did that for a few sets and then a few triples at 295 without touching. COnsidering it was my first time in a shirt, i felt pretty good about it. It was exciting and the rips ans scratches on the creases of my armpits feel great.
Was supposed to keep the higher volume going but needed to test the fit of my new metal 2ply bash haha.
So i went in, hit some higher volume sets at 185 and 225 and then threw the shirt on. Did triples at 275 trying to pull the bar down as much as possible. Got to within 3-4 inches of lockout. Moved to 315 and got to the same place. Moved to 335 and got within a board of the chest and the locked it out.
Did that for a few sets and then a few triples at 295 without touching. COnsidering it was my first time in a shirt, i felt pretty good about it. It was exciting and the rips ans scratches on the creases of my armpits feel great.
Friday SQ/DL assistance
Strict Gms
Front squats
Block pulls
Back attack
Ab work
Saturday went to the APA raw meet in lancaster to help out a training partner.
He went 455,300,625. Was a pretty good dayw ith PRs across the board for him.
Today Upper Assistance
Did a lot of high rep work with little to no rest between sets. Really focused on the triceps and upper back.
Also worked on my bench setup and bar path at the end of the workout.
Close grip Bench
DB Bench
Lat pulldowns
Facepulls
Reardelt flyes
Tate press
DB extensions
BB shrugs
Plan is to compete in Rychlak’s DEC5 Christmas Classic meet, full power, equipped.
Mondays Lower Accum
Squats
Then went to deadlifts. Was warming up and when I hit 315 I was hit with an extreme back spasm. Got carried out and to the hospital by the wambulance. Feeling slightly better with all the meds they have me on. PLanning on taking a month off from deadlifts most likely.