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[Smolovicus]

Oly Back Squats
Bar
135x10
185x3
225x3
265x1
275x1
255x3
265x3
275x3

phucking hard as phuck. Adductors have been unbelievably sore since last session. Also, my form just wasn't coming together. Completely straight, arched, strong back ... but I kept sitting back rather than sitting down, which just threw my torso forward. Took each rep a lot slower than usual.

Bench
Bar
135x5
185x5
225x3 last paused

meh, no.

Front Squats
155x3
155x3
155x3
165x3
165x3
165x3
175x3
175x3
185x3
185x3

Only a single minute rest between every set cause closing time was rolling in fast. Took a vid of each weight, will post up when I can get my phone to a charger. Slowed them down, focused on a vertical path and I think it came together pretty nicely. Of course, it's not exactly heavy weight. But if I keep on this path, by the time I get back up to 2 plates things should look a lot prettier.

Circuit
Leg Press x12,x12,x12
Machine Chest Fly x10,x10,x10
Tricep Extensions x20,20,20

[Smolovicus]

Survived the first wave of midterms (bio and chem). Calc exam this week, alongside chem work, calc work, a bio lab due and who knows what ridiculous task they'll have set up for us in my engineering course. Weeding classes, yay. Needless to say this was an arduous, sleepless week.

Tuesday

Snatch (full)
Bar
95x3
115x2
135x2 (1 power, 1 full)
155x1 (power)
135x1,1,1

Well, it appears that I am capable of full snatching 135! Got a video of one of them, looked pretty. Phone has been having difficulty sending vids to my e-mail lately, and I've been too bogged down to find a remedy.

Power Clean
Up to 205x3

Olympic Squats
Bar
135x10
185x5
225x3
255x3
265x1 (or 3, I don't remember)
225x5
235x5
245x5

Worst day of squatting ever. Prompted me to begin a substantial deload. Good news is my back squat form looked better.

Bench wish I didn't have to record this
Bar
135x8 felt heavy
185x8 felt way, way too heavy
205x5 holy phuck really heavy
225x1 near max effort, triceps shaking at the top

brb maxing 285 then a month and a half later being so run down that 225 is a challenge.

hello deload, and hello more food. goodbye money.

Leg Curls
x12,x12,x12,x12

Tri Extensions I think
x20,x20,x20


Friday

Olympic Squats
Bar
135x5
185x5
235x5
265x5
285x3

Squatting felt better this day... due in part to being done with my exams at this point and having consumed at least 2-2.5 gallons of milk + more food since the previous session. Form was also tight and upright.

Bench
Bar
135x10
185x5 still not feeling like it should
225x5
225x5
225x5
205x7

Can't be too pissed considering I was coming off of a 225-1-rep-max-effort kind of day. Drank another .75 gallons or so of milk, whatever was around. Just stepping it up on consumption all around. Funny thing, milk and peanut butter is in short supply around here... and when they're in, they're expensive as phuck. (3.40-60 for a half gal)

Leg Curls
x12,x12,x12

Tri Extensions
x20,x20,x20

Curls
x12,x12,x12

Once I get my car up here, I will never run out of milk again. I swear to Odin I'm going to squat 400 and bench 300 before phucking Christmas.

[Smolovicus]

This, my darkest hour: Part ad nauseum.

Power Clean + Push Jerk
135x3, stretching
165x2
185x2
205x3
215x3

First two power jerks on 215 were almost push presses -- second was a press out. Third I split jerked. Decided not to try any heavier. Was just working on dropping a bit into the clean, but not below parallel.

Back Squats
Bar
135x10
245x3
255x1
275x1

Felt really slow and heavy. Not really grinds but definitely not fluid squats. A bit strange given my front squatting performance.

Front Squat
185x3
205x3
225x3

Form looked and felt great. Probably didn't have more than 1 more rep in me though.

Strict Press
135x3
135x3
135x3
155x3
135x3
135x3

Reset reps, definitely lost some overhead strength.

Mini Circuit
Klokov Press 95x8
DB Rows 100x10
45lb Plate Front Raise x10
-repeat twice, 1 minute rest-

Leg Press
5 plates/side x10,x10,x10

1 minute rests


Kind of depressing right now to look at the start of my log (which started nearly a year ago) and seeing that I was squatting the same numbers I am right now, albeit with much worse form. Have to remember that it doesn't reflect on me now -- I have made a lot of progress. I've squatted 315 for full sets, I've hit 350x3, I've pulled 465 and gotten 500 off the ground multiple times. I have benched 285. I have overhead pressed 185.

I can't do these things now because I haven't been disciplined in my eating and sleeping. A man doesn't simply drop to 85% of his strength without reason.

[Smolovicus]

Clean/Jerk
Warm up
135x3
165x3
185x2
205x1
215x1
225x

lol, just cannot catch my cleans without the bar crashing down and tearing my upper back down. How the phuck, man. Do I just need a stronger upper back? The weight just torques the hell out of me as I receive it and there's no chance of recovery at that point. can't clean my power clean problems.

Bench
Warm up
135x10
185x3
235x5
235x5
235x5

Third set was about all I had left to give. Still feels bad man. This was an 8-10 rep weight 2-3 months ago. Maybe had 6 or an ugly 7 on the first set, but it felt much heavier than it has in the past.

Front Squat
155x3
185x5
205x5
225x1

Set of 205 just drained me completely, only gave 225 1 rep before calling it quits on that.

Hyper Extensions
x20, x20, x20

Leg Extensions
x15, x15, x15

Tri Accessories
50x10, 70x10, 90x10 straight bar standing skullcrushers

x20, x20, x20 tri extensions

135x15, x10, x10, x10 very CG bench

Just trying to regain my lost ground... slowly but surely increasing my intake. Of course, I'm also up at 6am finishing a lab report. Win some, lose some... it's almost the weekend anyway.

[Smolovicus]

Squat
Bar
135x5
135x5
225x5
275x1
295x1
315x1

Decided against going full depth today. First time I've been able to hit 315 in quite awhile. I'm somewhat optimistic about this. I think I'll cut the oly depth from back squats, but continue doing it with front squats and try progressing that way.



Strict Press reset/pause each rep
145x3
145x3
145x3

Klokov Press
115x3
120x3
125x3
130x3

Clean Deadlift
135x10
225x10
315x10 (DOH PR)

Wow, wut. Was not expecting to be able to double overhand 315 so easily. Best ever is 365 with chalk... this was no chalk and on a smooth bar. Felt great. At least something has improved since I've been here.

[xRequiem]

Nice DOH PR, I can't even DOH 315x1 haha.

My deadlift is catching up to yorus Pulled 410x5 a few nights ago, 420x5 in 3 or 4 days.

[Filmbuff81]

Just caught up. Are you buyin the milk on campus? Maybe you need to find somewhere else if possible.

As for the upper back I would consider throwing in 1-2 exercises for a while just to see if it does help.

Plus like you said. Sleep, eating, school. They are wreaking havoc on you right now.

[Smolovicus]

Nice DOH PR, I can't even DOH 315x1 haha.

My deadlift is catching up to yorus Pulled 410x5 a few nights ago, 420x5 in 3 or 4 days.

Haha I probably couldn't knock out a set at 420 right now. I've been wanting to work a heavy DL set soon, so we'll see. With how close to 500 I was, it would be a shame for me to just stop.

I'd buy my milk from an off-campus grocery store but everything is a pretty good distance off. I've been meaning to take a walk out to the nearest Safeway, but between getting home from class exhausted as hell and waking up from a nap to 4-6 hours of homework I have no real motivation during the week. I've literally slept all day today. Woke up at 1pm on my buddy's futon, meandered on over to a taco joint for some nachos, got to my dorm and slept on the floor from 4 to... well... now.

Going to eat some pizza, drink soda and watch our boys get crushed by Oregon in the game tonight.

[Smolovicus]

Bad day, but some good news. Bought 4 gallons of milk for the remainder of the week, will be repeating this process (though at a gallon a day) from now on. Currently through half of this gallon of chocolate milk. If a base 2500-3500 (whole / choc) calories isn't enough to get me back in the right direction somewhat alongside the 1000-1500 I'll be consuming normally, I don't know what will.

Bench
Bar
135x8
185x3
225x3
245x3
225x2 paused
225x2 paused
225x2 paused

Deadlift
Up to 365x1, not a fun time.

Chin Ups
x10, x10, x10

DB Bench
60x15, 60x15, 60x15

Overally a 2/10 day. No strength at all, just feel weak. May take the rest of the week off and just recover as best as possible, then start the long slow process of rebuilding on TM.

[Smolovicus]

Nope, no break, f it.

Olympic Squat
Bar
135x5
225x5
265x2x5
275x5

Still not where I should be, but really not too terrible. My form wasn't looking too pretty, but that can be attributed to experimenting a bit too much with elbow positioning.

Going to progress my squats in an SS-style, 5lbs a session. Gallon of milk a day, more food... I'm going to get strong again.

Hammer Strength Row
1 1/2 Plate x 15
2 1/2 Plate x 15
1 1/2 Plate x 25, 25
1 Plate x 70

Leg Extensions
x20, x20, x20, x20, x20

BB Curls
80x10, x10
50x20

get ready for all kinds a gainz

[xRequiem]

good luck bro manz

you should take advantage of the lifestyle you have now. i work full time, watch my kid and maintain my house so i'm always exhausted from doing "real" stuff. if I didn't have **** to do I would probably make crazy gainz

[workoutjunkie94]

Ill be in mr.olympia in 2020 and youll be an olympic lifter. We'll motivate eachother brah!

[Filmbuff81]

eat 3 king size snickers with that chocolate milk and you'll be good to go haha

[Smolovicus]

That jug of milk a day feel man... lips are dry, mouth has that slight lactose acid taste. I need to space out my drinking a bit better; so far I've mostly just been pounding it away in the 3 hours before I go to bed. Not a fun time. May have to go with the 2% as opposed to whole next time just to lighten the load on my stomach/digestion. On the plus side I don't feel totally physically drained at the moment... sore and a bit sleep deprived still, sure.

Found out Safeway had a 95c chocolate milk sale today. Had me excited as phuck, then I realized I would have labs all day from 11am - 5pm... turns out they were sold out around 4:30. College town problems.

Anyway, here's what I intend to do:

Day 1
Oly Squat 3x5
Bench 5x5 @ a weight I can handle moderately easily
Volume Row @ 100 total reps minimum
Volume Quad Accessories
Volume Tricep Accessories

Day 2
Oly Squat 3x5
Press 4x2 (Pause), 4x8
Volume Delt Accessory @ 50r total max
Volume Core @ 50r total max
Do 100 phucking pull-ups, *******.

Day 3
Oly Squat 3x5
Bench 5x2 (Pause), 3x8
Volume Row
Volume Quad
Volume Tricep

If I can get my workout in this Friday (leaving town for the weekend) then that'll put me at Day 1 come Monday. come at me linear progression.

[Smolovicus]

From yesterday,

Strict Press
Bar
95x5
135x5
155x2
165x2(x3) paused
115x8
125x8
135x8

Chin Ups
x20

Didn't have time to do anything else. Went and lifted with the bros today for some more work.

From today,

Deadlifts
135
225x8
315x5
385x1
425x1
455x1

For not deadlifting truly heavy in awhile, I was really happy with this. Huge boost of confidence, something I really needed with all the poor lifting lately. 455 was tough but smooth, probably an 8.75/10 effort. Grip was a bit soft, but I wasn't using chalk so that's understandable.

Chin Ups
x10, x10, x10

Did some pump curls. Went home and drank some milk. On the rise boys.

[Smolovicus]

Oly Squats
Bar
135x5
225x5
280x5

Came to the shocking realization (at around 10pm, following the 280 set) that I hadn't actually sat down to eat a meal the entire day. Literally. Explained my extreme lethargy, uneasy wooziness and clammy sweats while warming up. Decided to reel it back. If I had the right energy, the other sets would've fallen relatively easily.

Bench
Bar
135x5
205x5x5

Given my low energy situation, took an easy weight and hit some volume. No difficulties here, but a bit sluggish on the final reps of set 4 and 5.

Leg Press
x20, x20, x20

Cable Row
x20, x20, x20

Tri Accessory
x20, x20

Ran out of time + just zapped. Rest of the week will be better.

[Smolovicus]

Strict Press
Bar
95x5
135x5
165x2(x4); paused; power cleaned first reps.
125x8(x3) 1 set BTN w/ moderately wide grip

Racks were all taken. Couldn't get into an optimal pressing position due to having to power clean it. Had to use a (very) slight dip on two of my 165 sets to nail the second rep. Just have to stay on that slow grind back to where my pressing strength used to be.

Oly Squat
Bar
135x5
230x5
285x5
215x10

Inner thighs and hips were mighty sore going into today. Was also very unrested -- another round of midterms are coming up and homework is still rampant. That said, 285 was at least a full point lower in difficulty than 280 and 275 in prior sessions. Did a much better job of stopping my knees from buckling. Probably left another 2 reps in storage.

Still, decided not to grind out another 2 heavy sets being that I was undeniably low on energy. Not worth fighting the form.

Chin Ups
5x10

Roman Sit-Ups
x10 +10lbs behind the head
x10 +10lbs BTH
x10 +10lbs in front

The added weight made these hard as phuck. Not just on the abs (though they're still worn and slightly pumped), but in the hip flexors as well.

Going to work up to my set assistance numbers. 50-100 reps is a bit much to take on right off the bat, even at lighter weights.

[xRequiem]

slowly but surely. i've actually caught up to you on everything but bench

pulled an easy 455 today for a 20lb pr. im going to crush 500 before the years over!

[Smolovicus]

slowly but surely. i've actually caught up to you on everything but bench

pulled an easy 455 today for a 20lb pr. im going to crush 500 before the years over!

lol, if my bench doesn't pick up soon I'm sure you'll have me on that too. I should be benching over 300 and deading 550 by now. I'm not worrying though, life happens; just have to take what happens and stay on the grind.

Soon we'll be titans.

[xRequiem]

lol, if my bench doesn't pick up soon I'm sure you'll have me on that too. I should be benching over 300 and deading 550 by now. I'm not worrying though, life happens; just have to take what happens and stay on the grind.

Soon we'll be titans.

yessir 2000 total @ 181 one day

[Clownface]

Eat more and sleep more son. See you in 2020!

How come you're not doing the lifts?

[Smolovicus]

Eat more and sleep more son. See you in 2020!

How come you're not doing the lifts?

I have stints where I train them regularly, and have a 180 power snatch/225 power clean/jerk. However, my squat sucks. In context of my squatting strength, I'm working at pretty high efficiency in my Oly lifts already. So I'm just going to build my core and leg strength as much as possible, get my bench to where I want it to be, then dive deep into Oly lifting from that point on.

[Smolovicus]

Had another exam and quiz today. Felt pretty good about them. Probably got no more than 4 hours sleep, though... took a nap when I got home from class from 5pm - 9pm, so I caught up a little bit. Forced me to cut my gym time short again however.

Oly Squats
Bar
135x5
185x3
235x3
290x5 (beltless PR)

Feels good man. Didn't feel any more challenging than previous weights. My warm up sets are also beginning to feel considerably more fluid and powerful ... something that has never happened to me when bottoming out my squats.

Fixing to go get a Domioes pizza and finish off the box of mac'n'cheese, then calling it a night.

Bench
Bar
135x5 pause
205x2 pause
215x5x5

Felt easier overall than 205 did. Decided against the lower rep pause sets -- just going to continue with 5x5 volume till I can't, and re-incorporate the lower volume days from there.

Hyper Extensions
x20, x20, x20

Cable Row
x50 @110

[xRequiem]

welcome back haha

race to 1300?

[Clownface]

I have stints where I train them regularly, and have a 180 power snatch/225 power clean/jerk. However, my squat sucks. In context of my squatting strength, I'm working at pretty high efficiency in my Oly lifts already. So I'm just going to build my core and leg strength as much as possible, get my bench to where I want it to be, then dive deep into Oly lifting from that point on.

Ah that's cool. Congrats on the 5 rep PR. I'm doing the same, gonna hit 200kg squat then get a coach and start olympic lifting.

[Smolovicus]

Bench
Bar
135x10
205x5
225x5(x5)

Last 2 reps of set 5 took some work. But hey, this isn't a bad performance considering that awful 2-3 week phase I went through not long ago. Wanted to hit my bench again today as opposed to OHP.

Oly Squat
Bar
135x5
195x3
245x3
295x1(x2)

Phucking thick, short bars. I absolutely cannot get them into a comfortable position with thicker bars unless I'm squatting with a lower bar position. Always feels at least 20% heavier than it should, has a much higher tendency to roll, can't fit it into my traps and can't seem to grip it well.

Decided not to embarrass myself with sets of ugly, slow reps. Will hit this weight up again.

Leg Extensions
x20(x4)

BB Curls
x20(x3)

Tri Pushdowns
x15(x5)

Hammer Strength Row Unilateral
2p x 15 (x2)
2 1/2 x 15 (x2)
3p x 15

[lil_vince]

I googled something weightlifting(olympic ofcourse-like theres any other kind lol) and was prompted by your signature from a post you made elsewhere to check out ur log. Read this last page-hope you do experience alllll kiiiiindd of gaaaainz shortly lol.

I know it's hella discouraging to love weightlifting and not be able to C&J or snatch. How much of your situation is an equipment thing or the temporary difficulty recieving coaching?

And from that video of your back squat I got a question for you- doesn't hams to calves just feel better?

Edit: Not that it matters but I was googling klokov complex lol

[Smolovicus]

At the moment it's not an equipment problem at all! I can clean and jerk or snatch to my heart's content. My limiting factor is strength. I can power clean and jerk 225-230 with enough power in the tank to surely hit 240-245. But I can't even full clean 235 (and have failed 225 on multiple occasions) due to a squat. Recovery is my biggest issue right now, with school dominating every facet of my training.

I don't normally squat just below parallel -- it is usually full depth, hams on my ankles. Worked up to 350x3 with a belt to below parallel depth before moving out here and beginning to train beltless. Gains have been slow without it.

[lil_vince]

At the moment it's not an equipment problem at all! I can clean and jerk or snatch to my heart's content. My limiting factor is strength...But I can't even full clean 235 (and have failed 225 on multiple occasions) due to a squat.

Doh! Had to reread: Upper back collapse in the FSquat.

I know when we're frustrated enough we go through all our old injuries, or our recovery and mobility issues. Whether you find its a new problem, or just new strength that gots to be built-hope you'll post what attack method works.

[Smolovicus]

Front Squat Didn't have back squats in me at all today.
Bar
135x3
205x3
225x1(x2)
Torture reps (no pause, no full lockout, 1 minute rests)
135x10
145x10
155x10

phuck my squat. phuck squatting. why why why. really poor eating and sleeping this week, once again because of phucking exams. cannot get any momentum going whatsoever.

Bench
Bar
135x3
205x3
245x3
255x1
260x1
255x2

Well, wanted 255 for 3. Shouldn't have gone through those singles first, just barely lacked energy for the third. Racked on second doe.

Incline DB Press
50x15
55x15
60x12

BB Curls
80x10
60x15
40x20

Hyper-extensions
+35lbs x 10(x3)

Leg Raises
5x10

Super-sets with the last 3 exercises.