Nice! Congrats on the big PR! 365 is the next milestone, or 320, depending on how powerlifting-hipster you are.
Nice PR… I think ill have to walk to Nebraska and compete with you guys.
[quote]BlackLabel wrote:
Nice PR… I think ill have to walk to Nebraska and compete with you guys.[/quote]
Its in Council Bluffs just on the other side of the Iowa border so you could even save yourself a couple of miles.
April 27th- Back
Another good session today.
Deadlift
1x5 295
1x3 335
1x1 375
1x1 405
1x1 425
1x1 455 -Didn’t go up fast but went up clean, my all time PR is 465 at a BW of about 255-260.
DB Row
1x10 70
1x10 100
1x23 130 PR
Wide Grip Pullups
3xF
Neutral Grip PU
3xF
Underhand Seated Cable Row
1x10 120
1x10 160
1x10 200
Abs
April 29th- Chest
Flat DB Bench
1x8 70s
1x8 100s
1x6 110s
1x5 120s -Going back to inclines first next week.
Low Incline DB Bench
1x10 60s
1x10 70s
1x10 80s
Dips
3x15 BW
Band Pull Aparts
3x20 Mini Band
May 1st- Squat
Saturday morning I woke up late and unmotivated so I pushed this session back to Sunday.
This session was awesome. After testing out where my maxes are on squat and dead they are both within 10-20 lbs of my all time best. I am officially done using my weight loss as an excuse for my strength because I am basically right where I was when or better on all of my lifts as when I was 265-270.
Squat
1x5 265
1x3 300
1x1 335
1x1 365
1x1 385 -My all time PR is 405, happy to be back in the upper 300s.
Leg Press
1x12 405
1x12 495
1x12 585
1x6 675
Walking DB Lunge
3x10 20s
Lying Leg Curls
1x10 85
1x10 100
1x10 115
1x10 130
May 2nd- Shoulders
Decided to go for a max today, figured I already did it for all of the other lifts.
Standing Press
1x5 120
1x3 135
1x1 150
1x1 175 -This is my all time best max.
Push Press
1x1 185 -Couldn’t press this strict so I push pressed it.
1x0 205
So… I am still in the same place on this lift as over a year and a half ago, but that will change soon enough.
Got a little crazy here and decided to try a funny life just for fun.
One Arm DB Push Press
1x5 40
1x5 60
1x3 80 -These were difficult to control at the top but I enjoyed these.
DB Lateral Raises
1x12 25s
1x12 30s
1x12 35s
1x12 40s
Reverse DB Flies
3x20 15s
Some calf stuff.
May 3rd- Arms
Deload week, my elbows needed a bit of a break so I went lighter on the extensions today.
Close Grip Bench
1x5 115
1x5 145
1x5 175
Lying EZ Bar Extensions
1x12 60
1x12 70
1x12 80
Overhead Rope Extensions
3xSome 50
BB Curl
1x10 45
1x10 65
1x10 85
1x10 105
DB Hammer Curls
5x10 30s
May 4th- Back
My lower back was not feeling good at all today, thank god for the deload week.
Deadlift
1x5 185
1x5 225
1x8 255 -I actually belted up for the last two because my back was feeling so weak.
DB Row (on bench)
5x10 100
Pullups (4 grips)
10 Sets, roughly 60 reps total
That was it for today, I actually am giving myself a chance to recover.
May 6th- Chest
Low Incline DB Bench
1x10 50s
1x10 60s
1x10 70s
1x10 80s
1x6 90s
Plate Loaded Machine Bench
1x10 135 (if it were on a barbell)
1x10 225
1x10 275
1x5 315
Dips
3x15 BW
May 8th- Legs
Squat
1x5 155
1x5 185
1x5 225
Leg Extensions
Seated Leg Curls -I did this really pussy leg workout because I really felt like my body needed the break and wasn’t feeling too pumped to train.
May 9th- Shoulders
Standing Military Press
deload weights
One Arm DB Push Press
1x5 40
1x5 60
1x2 80
1x1 90 -I only could do this with my right hand. For some reason I am so weak/uncoordinated with my left hand that I can’t even get into the right position with the heavier weights.
DB Lateral Raises
Facepulls
May 10th- Biceps
Barbell Curls
1x10 45
1x10 65
1x10 85
1x10 95
1x10 105
add fat gripz
1x8 95 -I forgot how hard these are.
DB Hammer Curls
5x10 35s
Calves
New wave maxes:
Close Grip: 265
Deadlift: 405
Military Press: 165
Squat: 365
May 11th- Triceps
Close Grip Bench
1x5 170
1x5 200
1x13 225 PR -I was shooting for 15, one of my bench goals is to hit 225 for 20+. Part of that is just because benching is fun and part is because that is a halfway respectable number at the NFL combine. If only I was stronger, faster, bigger, more agile, more skilled, and actually played football then I would have a decent shot.
Lying EZ Bar Extensions
1x12 60
1x12 70
1x12 90
1x12 110
Incline DB Extensions
1x8 30s
3x8 40s
May 12th- Back
Deadlift
1x5 265
1x5 305
1x10 345
DB Row (On Bench)
5x10 100
Wide Grip Pullups
5x5 BW
Neutral Grip Pullups
5x5 BW
May 14th- Chest
Low Incline DB Bench
1x10 60s
1x10 70s
1x10 80s
1x10 90s
1x5 100s
DB Floor Press
1x10 70s
1x10 80s
1x8 90s
-I actually have never done these and I really liked the way they felt. Very similar stress as when I do close grip bench.
Dips
3x15 BW
May 15th- Legs
Really good session. I am moving my training schedule around now that my school schedule has changed and I don’t have class Thursday mornings. My off days will be Saturdays now instead of Thursdays, that way I won’t have to wake up hung over at 9:30 AM to get my leg sessions in before work at 1 PM.
I am 90% sure I am going to run the full 13 week Smolov squat cycle after my meet in June, but I have training program ADD so I will cross that bridge when I get there.
Squat
1x5 235
1x5 275
1x8 310 -This may be a 10 lbs PR, but I am not entirely sure.
Leg Press
1x12 405
1x12 495
1x12 585
1x7 675
Walking DB Lunges
3x10/side 25s
Alternating One Arm KB Swings
3x10/side 50 -These were tough at the end of a hard leg session.
What are you going to be doing for your other lifts while doing Smolov? The summer will be a good time for it though. Much less stress, more time for lifting, all that good stuff.
[quote]165StateChamp wrote:
What are you going to be doing for your other lifts while doing Smolov? The summer will be a good time for it though. Much less stress, more time for lifting, all that good stuff. [/quote]
During the phase where there is four days of squatting a week I will probably just continue using 5/3/1 for overhead and bench. So each of those would be on a different day and then afterwards just do assistance for my entire upper body, just like I used to.
The three day a week phase I will just add another upper day, probably a dedicated back day.
May 16th- Biceps
Fat Gripz BB Curl
1x10 45
1x10 65
1x10 85
1x6 105
1x5 1105
DB Hammer Curls
5x10 40s
EZ Bar Preacher Curls
1x10 70
1x7 70
1x6 70
Seated Calf Raise
1x12 90
1x12 115
1x12 135
1x12 160
May 17th- Triceps
Close Grip Bench
1x3 185
1x3 210
1x10 240 -This set felt real solid, this might be a PR but I am not sure.
Lying EZ Bar Extensions
1x12 70
1x12 90
1x11 110
Incline DB Extensions
3x8 40s
May 18th- Back
Today was shitty, my legs were still sore as fuck from my leg session on Sunday, particularly in my hamstrings/groin. Every set of deadlifts felt like my hamstrings were going to rip off, I probably shouldn’t have hit the required reps but I am dumb enough that I just toughed through it. Even warming up with 225 hurt like hell.
Deadlift
1x3 285
1x3 325
1x3 365
Chest Supported Row -I did these because they don’t stress my hamstrings at all.
1x10 45
1x10 90
1x10 135
1x7 180
Pull ups
10x5
May 19th- Chest
Low Incline DB Bench
1x8 60s
1x8 70s
1x8 80s
1x8 90s
1x8 100s
1x3 110s
DB Floor Press
1x8 70s
1x8 80s
1x8 90s
1x8 100s - PR
Dips
2x15 BW +25
1x10 BW +25
Machine Calf Raise
80 Reps with stack