2011 Soviet-Style Training Log

[st3v3]

I have an old log here:*http://forum.bodybuilding.com/showth...hp?t=131028773

Best lifts
Deadlift: 500x6/545x1 (Hoping to change that this Friday)
Squat: 350x4
Bench: 320 2x1
OHP: 205x2

Decided to make a new one here because I am no longer a teen and I've never been too interested in bodybuilding. I'm gonna be running Sheiko 29, 30, 31, and 32 and then Smolov and I'm hoping for big gains.

For sheiko I decided to modify the program slightly. For 29 and 30, I've replaced the 2nd bench session of every double bench day with floor press. Reason being, my chest has enough power... but my triceps are definitely weak. You can see that here during this 315 attempt. The bar speed off the chest seemed great to me but halfway I hit a dead end, and then my left tricep, which always gives out first, gve out and started reversing:*http://s454.photobucket.com/albums/q...t=IMG_0226.mp4

As well here in this 225 OHP attempt, the bar speed off my shoulders was ridiculous compared to the lockout. I just seem to hit a wall once my tris take over:
http://s454.photobucket.com/albums/q...4-22at1521.mp4

Also, I can just tell my triceps are lagging just by looking at them. They're small compared to my chest.

I've decided to run Smolov after Sheiko because my legs are proportionally smaller than my torso (just like my arms). Im hoping the focus on legs will increase my deadlift as well. The fact that I have yet to squat more than 405 this year and have repped 500x6 on the deadlift seems to me that my weakness on deadlift is more likely hamstrings and glutes than upper back like I thought.*

Gonna start posting workouts in this log August 29 when I start #29

[xKyle10]

1st, dis sho am good

[BigBoss2]

obviously in.

and what do you mean you dont want to get bigger?! (taken from your last log)

[st3v3]

obviously in.

and what do you mean you dont want to get bigger?! (taken from your last log)

My head isn't very big haha I don't wanna look disproportionate. I'm gonna work on arms and legs for sure but my torso is big enough at this point.

[st3v3]

Bench press
50% 5 1 165
60% 4 2 195
70% 3 2 235
75% 3 5 255

Squat
50% 5 1 195
60% 5 2 235
3 3 290
4 1 290

I wasn't in the mood to do sets of 5 so I bumped the weight up a bit and did some light triples lol. I HATE 5x5 squats. I get out of breath so quickly.

Floor press
50% 5 1 165
60% 5 1 195
70% 4 4 235

All in all pretty easy. My "overtraining" seems to have worked because I didn't feel any weaker. I weighed in at 181 but that was expected since I wasn't able to eat as often when I was away

[st3v3]

Friday 9/2
Bench press 50% 5 1 165
60% 5 1 198
70% 4 1 231
75% 3 2 248
80% 2 2 264
75% 3 2 248
70% 4 1 231
60% 6 1 198
50% 8 1 165

Squat 50% 5 1 200
60% 4 2 240
70% 3 2 280
75% 3 5 300

Floor Press 5 5 225




Skipped Monday -_-

Wednesday

Squat 50% 5 1 200
60% 4 1 240
70% 3 2 280
80% 2 5 320

Bench press
45x5
95x5
135x5
170x6
205x6
225x6
250x3
275x2
--I strayed from the workout here
225x9
135x21

Thursday

Pullups
25x10
50x8
75x5
BWx12

Wrist curl (DB)
30 2x10

Leg Press (Weight stack, not plates)
310 2x10

Leg extension
150 2x10

^^
The random stuff on thursday is because I enrolled in a half credit weightlifting course... lol tuesdays and thursdays. They give us a full body workout to do but I'm gonna use it to force myself to do accessories.

[st3v3]

I've been doing smolov.... But I've been half assing it. Here are the workouts I did:

12-Sep-2011
4x9 275

14-Sep-2011
5x7 300

16-Sep-2011
7x5 315

I was supposed to do the saturday workout but I rolled the night before... Didn't feel it was the best idea to lift heavy less than 12 hours later

20-Sep-2011
4x9 300

To be honest, I did this on tuesday because I didn't feel like walking to the gym... lol

22-Sep-2011
5x7 320

24-Sep-2011
7x5 340

I skipped the 10x3 sunday workout because, once again, I didn't feel like doing it. Ended up loafing around with my friends instead.

27-Sep-2011
4x9 315

29-Sep-2011
5x7 330

I skipped both the saturday and sunday workouts... Both days because I got really wasted the night before and didn't feel like going to the gym.

4-Oct-2011
405x1 PR
415x1 PR


I ran it with a 395 estimated max and got 415 today, still no belt. I planned to do a belted max but there wasn't a belt at the gym that fit me... My waist is about 30.5 and the only belt available was a large, for 34. Pretty satisfied with what I got for what I put in, but I'm disappointed with myself for being so lazy lately. Currently weighing in at 182.5... I'm gonna do the switching and intense phases and I will be taking them more seriously this time around

[BigBoss2]

beastly squatting steve, good luck on the next run of smolov

[st3v3]

09-Oct-2011

Box Squat 295 10x2

beastly squatting steve, good luck on the next run of smolov

Thanks man

[st3v3]

26-Oct-2011
Squat Negative
1x 435


1-Nov-2011
3x 275
4x 315
3x 355
-I rested like 30 secs and got the 4th rep.
2x4 345
5x 345

Instead of a 415 max, I'm gonna run it with 405. I decreased the weight after because I took so much time off. I had about 2 weeks with no lifting, and including the "switching" phase I haven't done heavy squat work since October 4. Also, I just found out I'm weighing in at 177... i 100% need to gain that weight back. It was pretty much all from my upper body though, as I haven't been doing much (if any, actually) upper body work. I should've run the introductory cycle again to get myself back into shape. decreasing the weight 10lbs seems to have sufficed though. Might even try to put the max back up to 415 next week depending how this week goes.