diana meeque's smolov log

[Diana Meeque]

I'm starting a new style of training so I'm starting a new log back in the pl section.

My best meet lifts are a 402 squat, 270 bench, and 479 pull. @ 165

I've done 415 (foam box)/275/500 in the gym

[Diana Meeque]

Sep 16, 2008: SDS

Skwaat: raw walked out
145x10
235x5
285x3
325x3 @ 9
325x3 @ 9
325x3 @ 9
325x3 @ 9
325x3 @ 10
325x3 @ 10 (~40m)

Deadlift:
135x5
225x5
315x4 + 2 chains @ 6
405x3 @ 8
405x2 @ 9 beltless
405x3 @ 9 belt back on (~40m)

Oly Skwaat:
225x4 @ 6
245x4 @ 6
275x4 @ 9
275x4 @ 9 (~20m)

Abs:
decline situps 1x20
hanging leg raises 3x10

Total Training Time: too long, need to cut it down a bit more.

[bigred90]

first

[Code_B]

I demand that Riley delete his post right fcuking now so I can edit this post to say first.

[bigred90]

Nice workout, how did the volume feel?

[Diana Meeque]

Nice workout, how did the volume feel?

it felt pretty good man. every set my form felt like it was getting better and i was getting better depth. i think doing higher volume free squats will really help me to re-learn free squat form and get my raw squat back up to where it was and beyond

[bigred90]

it felt pretty good man. every set my form felt like it was getting better and i was getting better depth. i think doing higher volume free squats will really help me to re-learn free squat form and get my raw squat back up to where it was and beyond

to infinity and beyond

[cupcakekid]

in.

[jman14]

yo man

[Diana Meeque]

Bench:
45x20
135x10
225x3 @ 7
245x3 @ 8
245x3 @ 9
245x3 @ 9
245x3 @ 9
245x3 @ 9
255x3 @ 10 (PR)

Close Grip:
205x5 @ 8
205x5 @ 9
205x5 @ 8
205x5 @ 8
205x5 @ 10 (paused on chest)
all of these were PRs

DB OH Press:
50x8 @ 8
50x8 @ 8
50x8 @ 8
50x8 @ 8
50x8 @ 9

Pullups:
bw + 25 x 8 @ 9
bw + 25 x 8 @ 9
bw + 25 x 8 @ 10
bw x 10 @ 10 (dropset)

Hammer Curls:
30x15
30x15
30x10 w/ tyler grips
30x8 dropset

pretty ****ing ecstatic with how today went. got a decent amount of work in and some PRs. didn't feel tired at all either, could have done more **** but with what I'm doing right now I have another bench day with emphasis on lockout coming up so I didn't hit triceps that hard today. i haven't had a good workout like this in a long time it seems like, but with more like these i feel like i can start getting stronger again. i think it's due to the **** I ordered from atlarge

nitrean, ets, and results

[bigred90]

hell of a workout bro. PR on the bench on the first day haha

[cupcakekid]

hey what does the @8 and @9 thing mean? is that like you were at your limit????

[bigred90]

hey what does the @8 and @9 thing mean? is that like you were at your limit????

10- Maximal. No reps left in the tank.

9- Last rep is tough, but still 1 rep left in the tank.

8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.

7- Weight moves quickly when maximal force is applied to the weight. Speed weight

6- Light speed work. Moves quickly with moderate force.

5- Most warm-up weights

4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle.



See i informed peeps in my thread dynamik, GET A CLUE, GET A CLUE

[Diana Meeque]

Bodyweight - 158.5 ....getting back up finally

deficit pulls: only about 1"-1.5" extra ROM, need a bigger deficit next time
135x8
225x5
add belt
315x3 @ 6
365x2 @ 8
375x2 @ 8
375x2 @ 8
375x2 @ 8
375x2 @ 8
375x2 @ 8
375x2 @ 8
375x2 @ 8
425x2 @ 9 (30m)

Low Box Skwaats:
135x10
225x4 @ 6
275x4 @ 9
275x4 @ 9
275x4 @ 8
295x4 @ 9
295x4 @ 9
295x4 @ 9 (35m)

Sumo Pulls:
235x4
285x2 @ 7
305x2 @ 8
305x2 @ 8
315x2 @ 8
315x2 @ 9
315x2 @ 9
315x2 @ 9 (15m)

Prison Abs: w/ rope
3x15

Total Time: 1hr 20 min

[bigred90]

nice workout man, how low were the box squats

[Diana Meeque]

gay, i hate making depth

[swolegantor]

what is this training style you are using?

[Diana Meeque]

what is this training style you are using?

Mike Tuscherer's reactive training system

rts.activeboard.com

[bigred90]

gay, i hate making depth

rofl nice

[Diana Meeque]

Bench: (start 6:30 am)
45x20
135x10
185x6
185x3 + 1chain per side @ 7
185x3 + 2chains per side @ 8
185x3 + 2chains per side @ 8
185x3 + 2chains per side @ 8
205x3 + 2chains per side @ 9 (PR)
205x3 + 2chains per side @ 9
205x3 + 2chains per side @ 10 (end 6:59 am)

4 board PoR: (start 7:02 am)
225x5 @ 7
245x5 @ 8 (PR)
255x5 @ 9 (PR)
255x5 @ 9
255x5 @ 8 (wtf?) (end 7:19 am)

JM Press: not sure if I'm doing these right...trying to lower it like a skullcrusher to upper chest and stopping a couple inches above the chest then reversing it like a normal CGBP. (start 7:25 am)
135x10
155x5
185x5 @ 7 (PR)
185x5 @ 8
205x5 @ 10 (PR)
185x5 @ 8
185x5 @ 8 (end 7:40 am)

tried fat bar pulldowns but it was bugging my shoulders

DB Rows:
70x30 both sides
70x40 both sides

Total Workout Time: 90min

I need to stop doing sets @ 10 and save those for the intensity block coming up in a few weeks. Not sure about the JM Presses, something tells me I shouldn't be able to use 185+ on that lift but it felt like whatever I was doing was hitting the triceps pretty good so whatever.

[BaFtub]

Benching really amazes me sleestack. I wish I could do the JM presses right. I feel like a retard when I do them at the gym.

Nice DB rows. Get some fcuking lats mr swolle.

[Newbtime]

Bodyweight - 158.5

fail

[bigred90]

Bench: (start 6:30 am)
45x20
135x10
185x6
185x3 + 1chain per side @ 7
185x3 + 2chains per side @ 8
185x3 + 2chains per side @ 8
185x3 + 2chains per side @ 8
205x3 + 2chains per side @ 9 (PR)
205x3 + 2chains per side @ 9
205x3 + 2chains per side @ 10 (end 6:59 am)

4 board PoR: (start 7:02 am)
225x5 @ 7
245x5 @ 8 (PR)
255x5 @ 9 (PR)
255x5 @ 9
255x5 @ 8 (wtf?) (end 7:19 am)

JM Press: not sure if I'm doing these right...trying to lower it like a skullcrusher to upper chest and stopping a couple inches above the chest then reversing it like a normal CGBP. (start 7:25 am)
135x10
155x5
185x5 @ 7 (PR)
185x5 @ 8
205x5 @ 10 (PR)
185x5 @ 8
185x5 @ 8 (end 7:40 am)

tried fat bar pulldowns but it was bugging my shoulders

DB Rows:
70x30 both sides
70x40 both sides

Total Workout Time: 90min

I need to stop doing sets @ 10 and save those for the intensity block coming up in a few weeks. Not sure about the JM Presses, something tells me I shouldn't be able to use 185+ on that lift but it felt like whatever I was doing was hitting the triceps pretty good so whatever.

yea get those 10s out of there haha. Nice cardio on the DB rows

[SoaringSwine]

Yeah with those numbers you're definately doing the JM Press wrong.

Have you watched this video?



It shouldn't turn into a CGBP on the way up.

edit: and subbed .

[Diana Meeque]

fail

eat my **** you stupid fat tranny

yea get those 10s out of there haha. Nice cardio on the DB rows

i didnt feel like going heavy on them plus we got a new dumbell rack and it's a bitch to get any heavy weights on and off that thing with how high it is. even for tall people it's hard

Yeah with those numbers you're definately doing the JM Press wrong.

Have you watched this video?



It shouldn't turn into a CGBP on the way up.

edit: and subbed .

i have seen that video before but i can't even tell what the hell is going on in it so it did nothing for me lol. i was just going based on Louie's description of it in the Book of Methods. I guess he was wrong. again. rofl

[SoaringSwine]

eat my **** you stupid fat tranny



i didnt feel like going heavy on them plus we got a new dumbell rack and it's a bitch to get any heavy weights on and off that thing with how high it is. even for tall people it's hard



i have seen that video before but i can't even tell what the hell is going on in it so it did nothing for me lol. i was just going based on Louie's description of it in the Book of Methods. I guess he was wrong. again. rofl

I think the important thing is that you're feeling it at the medial head (???) of the tricep. I think that's the bit right by your elbow.

Here's how I do it.

- Start at CGBP position (without arching though)
- Bring my hands towards my chin/neck without moving my upper arm
- Cock my wrists forward
- Once I can't lower any further, press the bar up the same way I lowered it.

[Diana Meeque]

I think the important thing is that you're feeling it at the medial head (???) of the tricep. I think that's the bit right by your elbow.

Here's how I do it.

- Start at CGBP position (without arching though)
- Bring my hands towards my chin/neck without moving my upper arm
- Cock my wrists forward
- Once I can't lower any further, press the bar up the same way I lowered it.

so are you basically lowering it down like a close grip bench but to your throat area, rather than bringing it down sorta like a skullcrusher?

[SoaringSwine]

so are you basically lowering it down like a close grip bench but to your throat area, rather than bringing it down sorta like a skullcrusher?

No, I'd say more like a skull crusher, cause I'm keeping my elbows up.

[Newbtime]

eat my **** you stupid fat tranny

dont make a scene were in public

[Diana Meeque]

No, I'd say more like a skull crusher, cause I'm keeping my elbows up.

the part i'm not understand then is the "without moving my upper arm" i assumed by that you meant forearms but i guess not. alright, thanks for the help man. i'll try these again next sunday and take some vids to see if I'm doing it right yet