Thursday - February 21, 2013
[b][u]Supplements[/u][/b]
1 scoop Energized N'Gage post morning session
[b]Morning[/b]
Wide-Grip Lat Pulldown:
105x8
120x8
135x8
Barbell Bench Press: (TM ID)
45x10
135x5
175x3
205x3
235x2
265x5
[i]... This cold is really doing a number on my pressing strength. Barely got the 5th rep up :( Will keep everything the same for next week.[/i]
Pull-Up:
4x11
[b]Night[/b]
Standing Barbell Shoulder Press (OHP): (TM VD)
45x8
65x5
95x5
120x3
145x5x3
[i]... Restarting these at 145. Not sure I'll do an ID for these[/i]
Wide-Grip Pulldown Behind The Neck:
120x8
135x8
150x8
165x8x3
Barbell Squat:
45x8
135x5
205x3
275x3
315x2
355x2 (vid)
395x2 [b]PR[/b] (vid)
[i]... Surprisingly, I'd never done anything higher than 385 for two or more reps, so this is a 2-rep PR :)[/i]
[b][u]Notes[/u][/b]
* I had some stuff come up at work on Thursday that just pissed me off the whole day. Instead of going for speed squats per Smolov, I wanted to hit a few heavy reps instead to get my aggression out. Stopped at 2 reps on 395 because I wasn't trying to max out on reps.
* I've decided to skip the second week of the Smolov switching cycle and go right into the intense cycle starting on Sunday. I'll be using 435 as my training max - 10 lbs off my 1RM set last week.
* The intense cycle is certainly ... intense :) Sunday's workout looks like this:
285x3
325x4
370x4x3
370x5
[i]... video will be up later in the morning. contains gratuitous shots of my glutes ;)[/i]
Edit: Here's the video :)
[url]http://www.youtube.com/watch?v=R7bhUQdk23s[/url]
[video=youtube;R7bhUQdk23s]http://www.youtube.com/watch?v=R7bhUQdk23s[/video]
Saturday - February 23, 2013
[b][u]Supplements[/u][/b]
1 scoop Energized N'Gage post
Wide-Grip Lat Pulldown:
120x8
135x8
150x8
Barbell Bench Press: (TM VD)
45x20
135x5
165x3
195x3
225x2
250x5x5 (vid of 3rd and 5th sets)
[i]... Cold was still affecting me here. Lockout was weak, maybe due to OHP on Thursday night[/i]
Wide-Grip Pull-Up:
3x11
Pendlay Row:
135x8
165x6
200x3
230x5x3
[i]... FatGripz to 200. These were tiring after pull ups.[/i]
[b][u]Notes[/u][/b]
* Did this Saturday night instead of Sunday morning. It'd been less than 72 hours since I last benched, but I needed to get some aggression out.
* +5 on volume weight from last week because 245 was a little easy. I'll stick with 250 and try to push ID weight up once my cold is gone.
[url]http://www.youtube.com/watch?v=eBmwPjZQQds[/url] (mobile)
[video=youtube;0f8lE9Ji5_Y]http://www.youtube.com/watch?v=0f8lE9Ji5_Y[/video]