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Start of the switching phase which I am writing myself to last 3 weeks
Conventional deadlift
225x1
315x1
405x1
495x1
add belt
615x4
High bar sqat
135x1
225x1
315x2x3
405x2x2
Bench press
for speed
225x3x8
Hanging leg raises
10x4
Called it a day, everything felt pretty good and I intentionally left quite a bit in the tank
Awesome results. Another success story for Smolov.
One question regarding your squat form: what exactly do you do just before you descend? You seem to pull your head back and push your chest forward/up?!
Probably my favorite log on T Nation so far.
[quote]infinite_shore wrote:
Awesome results. Another success story for Smolov.
One question regarding your squat form: what exactly do you do just before you descend? You seem to pull your head back and push your chest forward/up?![/quote]
I am making sure my hips are under me, and force my head back and jam the bar hard into my upper back. the whole thing tightens up my lock on the bar and helps me stay tight throughout the lift. I use the “double chin” cue to keep the sensation consistent
[quote]FightForFit wrote:
Probably my favorite log on T Nation so far.[/quote]
Honored and humbled for sure =) thank you for following
It’s hard to keep intensity up when the weights I’m using are light but this is what my body needs during this 3 week period and I’m sure I’ll miss it when everyday feels like a max during the intensive cycle
Bench
225x3
275x1
295x1
315x6 (felt really easy)
Front squats
135x2
225x2x3
315x2
military press
135x3x6 (30 sec rests periods)
Deficit pulls
225x1
315x1
405x2x8 (30 sec rest periods)
Session was very quick, still trying to lock down a good flow for all this light speed work, I’ll get it figured out though.
With so many people becoming easily offended these days the fitness community has become a platform for many people to argue, fight, and disrespect eachother over details that really do not matter. I hope that the community can find a way to fight back against this trend but all I can control is my own reactions and so I will continue to try and lead by example.
Been eating really consistently the last few days and am already feeling significant difference.
Squats
135x2
225x2
315x2
405x1
455x1
add belt
500x8
Bench
225x2
275x2
295x2
315x2x5
Speed pause squats
225x1
315x1
405x2x5
switch to high bar
405x2x3
Short simple and to the point. feeling great today and still really excited to get into the intense phase of smolov. Time to recover and do it all over again tomorrow
Some days you go to the gym feeling tired, sore, or generally run down. These days you have the choice to feel bad about your situation or look forward to what you want to do. It doesn’t matter how you feel today because the only day that counts is the day you are training to get too! keep that in mind
Military press
45x5
95x5
135x3
155x1
185x4
Clean 2 front squat
135x2
225x2
245
275
front squat
135x3
225x2
315x5
Close grip bench press
225x5x5
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When something happens in your life that disappoints you, there are two options. You can sulk around and think “this sucks,” or you you can find joy in the things that you do have, and try to share that joy with others. Fight on! and make the world a better place to live!
conventional deadlift
135x2
225x2
315x2
405x2
495x1
add belt
605x5
Bench press
225x2
265x2
295x2
315x2x8
High bar squat
225x2
315x2x2
405x2
225x3 no hands
315x3 no hands
Today was more therapeutic than actual training focused. sometimes that’s all you really need to do. Tomorrow is still coming and the world keeps spinning
Are you planning on solely raw lifting from now on?
[quote]xjusticex2013x wrote:
Are you planning on solely raw lifting from now on?[/quote]
I haven’t worn my deadlifting suit in well over a year, and it has been about 3 since I’ve donned a squat suit or bench shirt. down the road I may look into some single ply lifting again but that will probably only be when my body can’t handle the raw lifting anymore
There is more to success than a desire for it. the work still has to be done
Bench press
225x3x2
275x2
295x1
315x6 (misgrooved rep 2 and was doomed for the rest of the set)
Sumo Deadlift
135x2
225x2
315x1
405x1
495x1
add belt
605x2x8 (60 sec. rest periods)
Pullups
10x5
dips
10x5
Toes to bar (hanging leg raises)
10x3 will be adding more sets each workout hopefully
All in all things are going well and I still have a ways to go. I look forward to continuing this journey.
Squats
135x2
225x2
315x2
405x1
475x1
add belt
520x5
bench
225x3
275x1
295x1
315x6
315x5
315x7
Squats
405x5x2 3 count pause
405x10
Dip/ Leg raises
10x6
Hanging leg raises
10x4
Opera tech week is here which means time is pressed and workouts are going to have to be made as efficient as possible until the weekend
Convetional deadlifts
135x2
225x1
315x1
405x1
495x1
add belt
605x2
605x3
605x4
Bench press
225x2x2
275x1
300x9
275x8
275x5
Muscle ups
5x2
Stairs
2 doubles
3 singles
off to rehearsal I’ll be hitting bench hard either wednesday or thursday
Today’s topic may be a bit touchy since programming has been such a big subject recently. Powerlifting has had a bit of a civil war if you will. I choose not to take sides but instead to share from my own experiences what I have found to work best for myself and those around me. Please take in what is discussed with an open mind and don’t close off just because you may disagree with me.
Bench press
225x3x2
275x2
295x1
315x5x3
Deadlifts
265x2
355x2
445x1
535x1
add belt 605x5x3
Muscle ups
5x3
Stairs
2 doubles
4 singles
pretty quick in and out but opera rehearsal waits for no man!
Had to adjust the plan today because my schedule has been so hectic that my recovery work has suffered and therefore my ability to perform has as well. I expected to run into this as the rest of the week has gone so well but the crazy schedule will be back to normal next week and I can get back on track to support success
Squat
135x2
225x2
315x2
405x1
475x1
add belt
500x5
Bench press
225x2x3
275x2
295x2
325x2x5
Muscle ups
5x2
Cut the workout short to give myself a chance to catch up on some recovery going into next week. I will be starting the smolov intense phase and will need everything to be on point to make it through to the other side
and so it begins. not much to say really this will be a pretty good test of my mental and physical toughness and all the recovery focus I can manage. Finally here the intense phase
Squat
135x2
225x2
315x2
395x3
460x4
520x4x3
520x5
Bench
225x2x2
275x1
295x1
325x2x8
Dips
BWx10x5
rope pushdowns/ face pulls
10x5
Ab wheel rollouts
10x5
squats were tough but not insane. I was pretty cautious with my knee today and by the end of the session I was settling in more and less nervous. going to be religious with my recovery and nutrition and hopefully I can pull some really solid progress out of myself by the end of this training cycle
True success never happens accidentally it has to be earned
Squat
135x2
225x2
315x2
365x3
425x3
490x4
550x3
520x5x2
Bench
225x3x2
255x3
295x1
315x5x3
Pull ups
10x5
V-bar pushdowns/ face pulls
10x5
ab wheel rollouts
10x5
survived the session and will be better going into the next!
Damn, nice lifts! What weight class do you compete in?
[quote]OmniStyx wrote:
Damn, nice lifts! What weight class do you compete in?[/quote]
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