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02-08-2013, 09:43 AM #1261
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02-08-2013, 09:47 AM #1262
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02-08-2013, 10:03 AM #1263
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02-08-2013, 10:31 AM #1264
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02-08-2013, 10:33 AM #1265
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02-08-2013, 11:24 AM #1266
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02-08-2013, 11:33 AM #1267
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02-08-2013, 12:06 PM #1268
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02-08-2013, 12:06 PM #1269
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02-09-2013, 04:15 AM #1270
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Friday - February 08, 2013
Barbell Squat: (Smolov wk 5 day 4)
45x10
135x5
205x3
275x2
325x1
360x3x10 total rep PR (vid of 3rd and 8th sets)
Notes
* This session started around 1 AM Saturday morning, but I'm calling it a Friday workout I had been up since 8 AM Friday, but couldn't find a block of time during the day to hit the gym and get this in.
* The workout went well in terms of strength. Legs and back were both strong. The only thing that threatened to derail it was that my elbows were still sore from Thursday night and got progressively worse during the workout. I came close to calling it a few times, but just added a minute of extra rest in those situations. Rest periods were between 5 to 6 minutes for work sets. Adding the cardio and dynamic warmup, this workout ran well over an hour. I spent over an hour in the power rack alone
* This ends the base Smolov cycle. First half of next week is a long-awaited break from squats, and then I plan to max either Thursday or Friday. After that, I'll decide for sure whether to continue on with the intense Smolov cycle, or transition to TM for squats.
* I've definitely gotten stronger on Smolov and my form has improved quite a bit. Before starting, there was no way I could have done 360x3x10, much less do that as the 4th squat workout of the week
... Video will be coming later today ...## chillin at home crew
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02-09-2013, 05:22 AM #1271
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02-09-2013, 09:54 AM #1272
Damn 360x3x10 WOW! That is all
Shameless Plug. Go apply! Flexible beats all!
http://forum.bodybuilding.com/showth...hp?t=151689313My “training log”
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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02-09-2013, 10:11 AM #1273
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02-09-2013, 10:15 AM #1274
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Thanks Woody!
On Thursday I plan to go up to 435. If that goes well, I'll go for more on Friday. If I'm feeling particularly strong on Thursday though, I'll keep going
Lol @ plug
I'll check it out bro
Lol thanks bro
Forgot to mention I have a slight runny nose and a cough, so affirmative on the sick part ... Not sure about kunt though
Edit: Got a busy day today. I won't get around to editing the video until late tonight.Last edited by KenshinH; 02-09-2013 at 10:41 AM.
## chillin at home crew
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02-09-2013, 09:39 PM #1275
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02-10-2013, 12:50 AM #1276
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02-10-2013, 03:50 AM #1277
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Thanks J! Hope you're having a good weekend!
Thanks bro. I took off 15 lbs from my 1RM, giving me a training max of 390.
-----
Alright guys, after a long day of family activities, I finally had some time to edit Friday's video. Here it is:
http://www.youtube.com/watch?v=wyilaVb8x7k (mobile-friendly)
## chillin at home crew
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02-10-2013, 04:09 PM #1278
looks smooth man. your workout times are ever changing, props for getting the work done no matter the time of day. i'm pretty bad when it comes to getting off my usual groove.
it looks like you're taking a pretty wide stance. is that the case or my eyes lying to me? have you always done that and i'm just now noticing?A better read than 50 Shades of Gray and Twilight combined, srsbrah: http://tinyurl.com/jblylifts
CURRENT GOAL: 1100+ (reached 04/11); 1150+, < 14%
Current lameness: 375/235/495 = 1105
[b]2013[/b]: +85# on 4/11
Racing KenshinH to manly (495+) pull
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02-10-2013, 07:22 PM #1279
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02-10-2013, 10:19 PM #1280
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Sunday - February 10, 2013
Wide-Grip Lat Pulldown:
105x8
120x8
135x8
Barbell Bench Press: (TM VD)
45x8
90x5
135x5
175x3
215x3
240x5x5
Wide-Grip Pull-Up:
2x11
2x10
Notes
* First Sunday workout without squats in six weeks I'm going to enjoy not squatting for a few days. Even though the Smolov base never came close to beating me, I still feel run down as expected. Going to try and keep workouts short this week so as to not hinder my recovery from squats.
* I'm starting TM with 240 for bench on volume day. Normally this would be cake, but with Smolov sapping my strength, 240 felt like 260-265 :/ What's worse is that my elbows and shoulders continue to be sore from squats, so each rep was a little painful The time off from squatting can only help here.
* I had to cut the workout short and get home. Will try to fit in rows tomorrow.## chillin at home crew
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02-10-2013, 10:24 PM #1281
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02-10-2013, 11:14 PM #1282
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02-11-2013, 05:50 AM #1283
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02-11-2013, 05:54 AM #1284
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02-11-2013, 07:29 AM #1285
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02-11-2013, 07:48 AM #1286
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02-11-2013, 09:03 AM #1287
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02-11-2013, 10:42 AM #1288
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02-11-2013, 10:43 AM #1289
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02-11-2013, 11:05 AM #1290
Awesome squats man, way to finish Smolov strong. I can't wait to see your max attempts. Nice start to TM bench too, 240x5x5 is solid man.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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