Colobb: This pain is an illusion

[coloBB]

Smolov week 3, day 3:

Squats:
315X5X7 sets


Dragged through this workout on about 3 hours of sleep, but still hit all my reps. Time to load up on food, foam roll, and try to recover for tomorrows LAST session of the base cycle.

[coloBB]

Smolov week 3 day 4:

Squats:
340X3X10 sets

*pushups, chins, rear delt work

DONE with the base cycle! Honestly I'm not sure how I got through this training session, woke up with a sore throat and flu symptoms.... but the fact it was the last day motivated me to get it done. I have definitely gotten stronger, I will take the next 6 days off from squatting, do a little upper body work and maybe a super light deadlift session and then test my squat max on Friday. If I can get up to 390 to 405 I will be very happy with my progress.

[coloBB]

Been battling a cold/flu all week... but I think I am almost done with it. Luckily I was supposed to take the whole week off anyways, so it was good timing. I am doing a mock meet tomorrow to see what this base cycle of Smolov did for me, the goal is: 410/275/460. Not sure where to take my training after this, I'm probably going to get back on Sheiko and hammer the **** out of it, but the intense cycle looks interesting too. If my squats see a huge jump tomorrow then I will probably lean towards the intense cycle. Will post vids tomorrow of mock meet!

[darren.dugan]

You should cube sheiko after your mock meet

[coloBB]

You should cube sheiko after your mock meet

I think the smart thing would be to westside my 531 and sprinkle in some 5X5 while using a slingshot

[coloBB]

Squats:
*warm ups
355X1
385X1
405X1 PR!

Bench Press:
*warm ups
235X1
245X1
265X1.... bleh

Deadlifts:
*warm ups
425X1
445X1
465X1 PR!


Very successful mock meet. Hit a big PR on squats and deadlifts. Bench Press was horrible, 20lbs lower than my PR.... but I know its from a lack of training it consistently. So my (gym) total right now is 1135 with room to spare on the squats and of course the bench press. I am well on my way for a 1200+ meet total this summer. Starting Sheiko 29 tomorrow, excited to give it a go since I know how much it improves my overall total.

Going to pound food and be lazy the rest of the day. I have a Bro workout planned for tomorrow, and then beer drinking and baseball.

[coloBB]

Bro Work:

Pullups:
bwX8X3 sets

OH Press:
95X8X3 sets

DB Rows:
50X15X3 sets

BB Shrugs:
225X12X3 sets

*curls, extensions, face pullsX3 sets


I probably should have taken the day off after my mock meet, I went through this workout like a zombie. Taking today off and then starting Sheiko #29 with 405/275/465 as my starting numbers.

[darren.dugan]

Bro work is supposed to involve curls in the squat rack. I am disappoint.

[coloBB]

Bro work is supposed to involve curls in the squat rack. I am disappoint.

you mean squats in the curls rack bro?

[coloBB]

Bench Press:
135X5
165X5X2 sets
185X3X2 sets
205X3X5 sets

Squats:
205X5
245X5X2 sets
285X5X5 sets

Bench Press:
135X5
165X4
185X4X4 sets

*DB flys and good mornings


Back on dat Sheiko.... love hate relationship. My squat numbers set for this round are the highest they have been, and should elicit some good results going forward... I also love what sheiko does for my bench press so I'm looking forward to that. Back at it Wednesday.... f*cking 18" of snow forecasted for tomorrow!

[coloBB]

Deadlifts to knees:
275X3X2 sets
315X3X2 sets
355X3X4 sets

Incline Bench Press:
135X6X4 sets

Deadlifts from boxes:
315X4X2 sets
355X4X2 sets
395X3X4 sets

OH Press:
115X5X3 sets
*superset
Front Squats:
115X5X3 sets

Ab wheel:
10X3 sets


I have been playing around with my deadlift stance, I used to do a super wide sumo, but recently went to conventional and pulled a 465 pr. I feel less stable with conventional so I am trying out a hybrid/close sumo stance that feels pretty solid, and hopefully will take my deadlift over 500lbs. Back at it Friday.

[Mountain_Goat]

I have been playing around with my deadlift stance, I used to do a super wide sumo, but recently went to conventional and pulled a 465 pr. I feel less stable with conventional so I am trying out a hybrid/close sumo stance that feels pretty solid, and hopefully will take my deadlift over 500lbs. Back at it Friday.

465!!! dang!!!!

over 500=badazz!!!

How about this "blizzard" we had huh?

[darren.dugan]

[coloBB]

465!!! dang!!!!

over 500=badazz!!!

How about this "blizzard" we had huh?

500 will be awesome, BRB mediocre strength!

f*ckin lulz... we had so many retards not show up at work for.....3 inches of snow

[coloBB]

Bench Press:
135X5
165X5
185X4X2 set
205X3X2 sets
215X2X2 sets
205X3X2 sets
185X4
165X6
135X8

Squats:
205X5
245X5X2 sets
285X3X2 sets
305X3X2 sets

Pushups:
bwX10X3 sets

Good Mornings:
135X5X5 sets


Powered through this one pretty quick. Happy with my squats today, felt light and my form felt solid.... my bench press on the other hand is a work in progress.. Going to do some bro work and conditioning tomorrow.

[Mountain_Goat]

f*ckin lulz... we had so many retards not show up at work for.....3 inches of snow

Jeffco school called me the night before to tell us school was closed due to weather...it was at like 9:15pm...I looked outside ...it hadn't even started snowing...WTF??? We never had a snow day unless we had 18" and 3-4' drifts.

[austin.j.taylor]

Jeffco school called me the night before to tell us school was closed due to weather...it was at like 9:15pm...I looked outside ...it hadn't even started snowing...WTF??? We never had a snow day unless we had 18" and 3-4' drifts.

This stuff happens all the time here. If the forecast looks bad enough, they call school and we end up with an inch or two. They call for an inch or two and we get a foot, school as normal.

[coloBB]

Jeffco school called me the night before to tell us school was closed due to weather...it was at like 9:15pm...I looked outside ...it hadn't even started snowing...WTF??? We never had a snow day unless we had 18" and 3-4' drifts.

This stuff happens all the time here. If the forecast looks bad enough, they call school and we end up with an inch or two. They call for an inch or two and we get a foot, school as normal.

lulz.... I made a bad choice by not going to school for Meterology.... brb getting paid 6 figs and never have to be right.... or even close

[coloBB]

Pullups:
bwX50 at varying grips

Pendlay rows:
135X6X3 sets

BB Shrugs:
225X15X2 sets

Curls + Face pulls

Conditioning:
400lbs tire flipsX30 + 100 sledge hammer slams


Fun day, and finally got a solid day of conditioning in after 4 weeks of smolov hell. Going to a hockey game now, beer drinking will be had. Sheiko 29 week 2 Monday.

[LoveMyInk]

lulz.... I made a bad choice by not going to school for Meterology.... brb getting paid 6 figs and never have to be right.... or even close

I was hoping since my bosses kids didn't have school we would have a snow day too but I wasn't that lucky

Pullups:
bwX50 at varying grips

Pendlay rows:
135X6X3 sets

BB Shrugs:
225X15X2 sets

Curls + Face pulls

Conditioning:
400lbs tire flipsX30 + 100 sledge hammer slams


Fun day, and finally got a solid day of conditioning in after 4 weeks of smolov hell. Going to a hockey game now, beer drinking will be had. Sheiko 29 week 2 Monday.

Avs or the little local team?

either way have fun

[coloBB]

I was hoping since my bosses kids didn't have school we would have a snow day too but I wasn't that lucky



Avs or the little local team?

either way have fun

Avs game. Fun as Sh*t. Tied 3 to 3 and the avs scored with 7 seconds left... f*ckin cool as sh*t!

[LoveMyInk]

Avs game. Fun as Sh*t. Tied 3 to 3 and the avs scored with 7 seconds left... f*ckin cool as sh*t!

Went to the redwings game on friday and they won with 15 seconds left in OT. Dumb redwings fans

[coloBB]

ee

Went to the redwings game on friday and they won with 15 seconds left in OT. Dumb redwings fans

sweet! Althougth the avs suck.... brb at Rockies game

[LoveMyInk]

eesweet! Althougth the avs suck.... brb at Rockies game

Ugh, that reminds me. I have an extra ticket for the game on the 20th

Blah

[coloBB]

Squats:
225X5
245X4
285X3X2 sets
325X2X5 sets

Bench Press:
135X5
165X4
185X3X2 sets
215X3X5 sets

Pause Squats:
215X4
225X2X2 sets
245X2X4 sets

Pushups:
bwX10X3 sets

Good Mornings:
135X5X5 sets


Felt nice and recovered going into this workout, and it showed with all the sets being very manageable. Another round of snow is hitting Colorado.... wtf.... its freaking April. Mobility training and some tabata intervals tomorrow.

[coloBB]

Deadlifts to Knees:
235X3
275X3
315X3X2 sets
355X2X4 sets

Incline BB Press:
135x6X2 sets
155X6X4 sets

Deadlifts from boxes:
315X4
335X4X2 sets
375X4X4 sets

Pistol Squats:
bwX8X3 sets

DB fly:
30'sX10X3 sets


Still trucking along just fine, went a little too low on my cals yesterday and felt a little sluggish... but not bad... need to focus on that more. More tabata work tomorrow.

[Mountain_Goat]

500 will be awesome, BRB mediocre strength!

f*ckin lulz... we had so many retards not show up at work for.....3 inches of snow

they closed school that day...BEFORE it started snowing....WTF...

and this week...I have 2 feet of snow in my yard. Drive to and from work has been a SLOW one.

[Mountain_Goat]

Deadlifts to Knees:
235X3
275X3
315X3X2 sets
355X2X4 sets

Incline BB Press:
135x6X2 sets
155X6X4 sets

Deadlifts from boxes:
315X4
335X4X2 sets
375X4X4 sets

Pistol Squats:
bwX8X3 sets

DB fly:
30'sX10X3 sets


Still trucking along just fine, went a little too low on my cals yesterday and felt a little sluggish... but not bad... need to focus on that more. More tabata work tomorrow.

Pistol squats??

I'll have to look that one up.

Hey Travis competed in the Northern again last weekend. Haven't heard yet how he did. I didn't go to the show. Had my kiddo..

[coloBB]

Pistol squats??

I'll have to look that one up.

Hey Travis competed in the Northern again last weekend. Haven't heard yet how he did. I didn't go to the show. Had my kiddo..

Its a good assistance to the squat, a bodyweight movement.... challenging though

[LoveMyInk]

What meet are you doing?