this was my first workout in a week. My wife had our first baby this past weekend. I figured it was a good idea to take the week off and spend it with the wife and anklebiter.
ME bench paused for count of 3
ox10
135x5
225x3
315x2
405x1
495x1
535x1
4 board paused for count of 3
decided to go straight to the heavy weight
585x1
635x1
decline bench touch and go
495x8
405x18
triceps
i do this exercise I call “elbows out”
80lb dumbells x6
110lb dumbells x10
one arm pushdowns
50x10
70x10
90x10
110x8
It was a great workout. taking the week off really helped me recover. I’m thinking about cutting back my training to two days a week. by the time i get to accessory day I’m spent. I should have totally changed up my ME bench tonight but I’ve been adding on average 5lbs a week on my bench variations. next week I will try something new and exciting.
I’m considering adding in once a week to start small workouts with brief rest consisting mostly of some low back/ab work, external roations, upper back work, tris and maybe light shoulder stuff.
-MAtt[/quote]
Yes Id start slow and the main thing Ive read of caution and experinced is keep them LIGHT very light. You have to also remember the amout and type of supplementation many/most of the west side boys are on.
Keep them light and they should aid you not hinder you.
Seriously though, that’s awesome. I’m sleep will never be the same again, haha.
-MAtt
[quote]maraudermeat wrote:
this was my first workout in a week. My wife had our first baby this past weekend. I figured it was a good idea to take the week off and spend it with the wife and anklebiter.
ME bench paused for count of 3
ox10
135x5
225x3
315x2
405x1
495x1
535x1
4 board paused for count of 3
decided to go straight to the heavy
weight
585x1
635x1
decline bench touch and go
495x8
405x18
triceps
i do this exercise I call “elbows out”
80lb dumbells x6
110lb dumbells x10
one arm pushdowns
50x10
70x10
90x10
110x8
It was a great workout. taking the week off really helped me recover. I’m thinking about cutting back my training to two days a week. by the time i get to accessory day I’m spent. I should have totally changed up my ME bench tonight but I’ve been adding on average 5lbs a week on my bench variations. next week I will try something new and exciting.
I’m considering adding in once a week to start small workouts with brief rest consisting mostly of some low back/ab work, external roations, upper back work, tris and maybe light shoulder stuff.
-MAtt
Yes Id start slow and the main thing Ive read of caution and experinced is keep them LIGHT very light. You have to also remember the amout and type of supplementation many/most of the west side boys are on.
Keep them light and they should aid you not hinder you.
[/quote]
I do very very light stuff through out the week with band and light dbs. External rotations, band pull aparts, band push downs, some curls etc.
Naturally, I didn’t read through all 1,000+ posts on this thread. Anyone turned to completing the Smolov squat program as a means to bringing up a lagging squat? My squat poundages absolutely blow (I won’t divulge my current max) and I’m working on the Smolov introductory cycle right now to prep for the actual program. It seems to really suck in terms of effort and testicular fortitude required to keep up.
Today was my third training day on it and it was grueling. I feel like a fucking pussy right now but judging by the sensation in my squatting muscles it is going to make a champ out of me, or I’ll pass out eventually. Just wanted to feedback from those who have done this Smolov hell.
C2)45 Degree Back Extension
BW+25+light band x12
BW+25(plate behind head)+light x10 x8
Notes: Couldn’t really think of a good ME lift. Did back back squats 2 weeks ago, did SSB box squats last week. Wasn’t really in the mood for full deads although defecit deads might be in order soon. I definetly didn’t really need the rack pulls, I should have done snatch grip deads instead. Grip was definetly a limiting factor on the rack pulls.
On one of the front squat sets with 255, my finger actually gave out and the bar fell into my elbow crooks zercher style. Kinda goofy, but a good catch on my part.
Felt really good about working hard on the split squats. When I went all out with the 110’s for 10, I realized how much my other sets were bullshit weight.
Back extensions with the plate behind th head was infintely harder.
Notes: The DE weight was moving pretty fast today and the groove felt a bit better than last time.
Some excellent PRs in the Neutral Grip DB bench area. The last rep of each set was really grinding, but I’m quite pleased with the effort that I put forth, despite being sick. This weeks “Very high volume” workouts are actually lower than they might usually be because I’ve been sick. I’m still trying to train through it and earn my deload next week. Hopefully, it doesn’t worsen and I don’t feel like an idiot for pushing it.
OK bit of a break did some light crap for lower body and then yesterday was the big move drove 18 hours straight so while driving got my upper body push work in to fight off the boredom. Wrapped one of my bands around the seat behind me and did a few hours of various presses and tri work. would press rest press rest etc. worked well.
Will prob throw in a bit more work this week on a day or two but nothing major and get back on the rehab plan shoulder is feeling a ton better. Figure a fwew more weeks and ease back into heavier stuff but Im going to go slow and think keep a ton of DB work in for a while and really feel this shoulder out.
Other than that got to see my beautiful power rack etc yesterday hadnt seen it in over 8 months sadly a little dusty the safety sqaut bar hasnt moved the whole time etc geeze. Need to get a new power bar. But am going to try and set the gym up tomorrow and then be able to get back at it for ME lower monday. though feeling drained from the trip.
Oh and leg today finally feel good after last mondays crazy squat fest so just about a week to heal good stuff.
Well, I finally did it. I’m sick for sure. I’ve got the cough with the hoarseness and wheezing and coughing up phlegm.
Today is supposed to be the last day of my Very High Volume week before a deload week. I’m giving consideration to just maybe doing some DE Squats today and maybe some sets of heavy pulls/good mornings.
Squat
0xbunch
135x6
225x5
275x1
Belt on
315x1
335x1 Spotter said it was a hair high
335x1 PR
These are coming along, I’m a lot more comfortable with the form, but I need to consistently break parrallel. I finally found a little bench/stool thin that puts me right at or under.
