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[Smolovicus]

Well folks, it's time for a deload.

Squat
135 x 5
185 x 3
225 x 3
+belt
265 x 1
300 x 0 (sigh.)
+wraps
295 x 1 (double sigh, hard as fuk)

Bench
135 x 5
185 x 3
225 x 1
245 x 1 (no way is 260 happening)
255 x 1 (meh)
225 x 5 (harder than 245 felt weeks ago)

Called it a day.

This is exactly what began happening to me after running Starting Strength. My strength levels would fluctuate drastically. 30-40lbs of difference, easily. Unbelievably frustrating, and I don't think such a drastic shift could result from eating a little under maintenance. Sleep has been fine. Haven't had anything to drink. Circumstances about as good as when I ran Smolov. Just burnt to death.

Deloading this week then going back to the weights next week. If anyone has some insight, feel free to share. I'm open to alternatives.

[Smolovicus]

I've settled on running Smolov Jr. for bench and squats simultaneously. Will crack down on everything I need recovery wise.

Following this, I will move to Sheiko as I had originally planned. I truly believe my body just does not respond well to heavy ass weights all the time. After last Friday, I felt completely thrashed the following day. And the next. Just tired. Sleep was good, ate plenty -- just the nature of the session, I suppose.

On the other hand, I really enjoy the idea of high volume training. So that's what I'll do.

Bench
Week 1
Monday (70%) : 6 x 6 x 192.5
Wednesday (75%) : 7 x 5 x 205
Friday (80%) : 8 x 4 x 220
Saturday (85%) : 10 x 3 x 232.5

Week 2
Monday (70%+10) : 6 x 6 x 202.5
Wednesday (75%+10) : 7 x 5 x 215
Friday (80%+10) : 8 x 4 x 230
Saturday (85%+10) : 10 x 3 x 242.5

Week 3
Monday (70%+20) : 6 x 6 x 212.5
Wednesday (75%+20) : 7 x 5 x 225
Friday (80%+20) : 8 x 4 x 240
Saturday (85%+20) : 10 x 3 x 252.5

Squat
Week 1
Monday (70%) : 6 x 6 x 225
Wednesday (75%) : 7 x 5 x 240
Friday (80%) : 8 x 4 x 255
Saturday (85%) : 10 x 3 x 272.5

Week 2
Monday (70%+10) : 6 x 6 x 235
Wednesday (75%+10) : 7 x 5 x 250
Friday (80%+10) : 8 x 4 x 265
Saturday (85%+10) : 10 x 3 x 282.5

Week 3
Monday (70%+20) : 6 x 6 x 245
Wednesday (75%+20) : 7 x 5 x 260
Friday (80%+20) : 8 x 4 x 275
Saturday (85%+20) : 10 x 3 x 292.5

So there's that!

[Smolovicus]

Wednesday

OHP
115 x 3
135 x 3
155 x 1
+Push Press
175 x 1
185 x 1
185 x 1

idk

Deadlift
225 x 3
275 x 2
315 x 1
365 x 1
415 x 0 (off the ground.. but nope)
315 x 3 (speed)
315 x 3 (dat speed)
315 x 4 (more speed)

Back Extensions
45 x 8
90 x 8
90 x 8

Didn't have any plan in mind for today. Lower back and hamstrings are still sore as hell.

Today

Bench
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4

Decided to start Smolov a bit early. Gave me more of a challenge than I thought it would, but I've had very poor sleep and nutrition over the past two days so it's to be expected. 20 credit quarter with class in the early AM every morning... could be worse but it won't be fun.

Squats
Bar x 5
135 x 2
185 x 2
225 x 2
275 x 1
225 x 5
135 x 5

I feel so god damn weak. I've repped 275 for 5 sets of 5, and just did 265 for 5 on a terrible day not long ago. But this 275 was a grind. Oi oi oi. 225 felt hard. Ridiculous. Just need to dial in my rest and eat more, but somehow I manage to mess that up.

Talked to a guy in the gym that trains as a powerlifter. Was doing speed pulls with 405 from a 4 inch (give or take) deficit. Swole as fuark. Asked me if I'd be interested in training with him and his buddy. Exchanged info and got on my way. Sounds like a good deal to me. They head down to Portland to train with a guy who apparently has a 1000 suited squat and 800 lb deadlift at 230 -- something along those lines -- every other Saturday, as well.

[Smolovicus]

Bench
Bar x 8
135 x 5
185 x 5
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3

Squats
135 x 5
225 x 2
255 x 2
275 x 1
295 x 1

Squats actually felt better today, especially considering I squatted yesterday as well. Felt like going for it a bit. While I've been program hopping in my mind nonstop, I think I'm just going to throw the weight back down to 280 and try to keep going from there on Madcows Monday.

[Smolovicus]

Man, I am very happy with today.

Bench
Bar x idk
135 x 5
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Nice and quick. Last reps of the last couple sets took a good push but things felt great.

Squats
Bar x 5
135 x 5
185 x 3
225 x 3
275 x 2 (icky form)
295 x 1 (much better)
315 x 1
245 x 3
245 x 3
225 x 12

Felt much better today. Didn't even necessarily eat or sleep as well as I could have; just had it in me today I guess! The 225 x 12 was just to push it and get some volume. Hardest part was the first 5 reps. Hell, the hardest rep was the 3rd. Might squat using a template similar to this from now on.

Deadlifting this Thursday with the guys I was talking about. One of em set an extremely easy squat PR at 405 today -- had 425 for sure. Great, funny guys. Threw some words of encouragement during my squats too -- I really think it helped. Weight felt light as fuark.

[Smolovicus]

Bench
Bar x idk
135 x 5
185 x 3
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

DB Rows
105 x 10
105 x 10

Strict and didn't fully extend the elbow on any rep so tension was constant. Shoulders weren't feeling very compliant after all that benching.

Recovery Scwauts
135 x 2 (front)
185 x 1 (front)
185 x 2 (back)
135 x 10

Just for a good stretch and to keep the blood flowin'.

Realized I have class tomorrow around the time the guys are deadlifting. Might end up that I just squat with them on Mondays. Still may head in after 8 for a deadlift session.

[AdvanceForward]

Following this brah. Good luck

[Smolovicus]

Just deadlifts today brahs.

135 x 5
225 x 3
315 x 1
+belt
365 x 1
405 x 1 (grip was slipping, made it a big grind and nearly lost it on the way down)
+straps
420 x 2/3, god damn it

Form just didn't feel good. Dunno what I was doing when I first pulled 405 but it felt so strong and smooth. 420 was slow off the ground then soared up above the knee... but at that point my positioning was so horrible. It's possible I could have made it with another few seconds of the war, but what the hell would that prove?

Ah well. I definitely need to work on my grip. Absolutely unforgivable.

Rack Pulls from Beneath the Knee
225 x 2
315 x 2
405 x 1
415 x 1

Gym closed before I could give 425 a go.

[Smolovicus]

Bench
Bar x idk
135 x 5
185 x 3
235 - 240 x 4

Used the bar that I've suspected is 50lbs today. Hit the rack, made the 4th rep a grind for the record books

230 - 235 (for all subsequent sets) x 8 sets of 4

Probably the most difficult bench session since I started lifting. After I reached the fourth set, I really wasn't sure I could pull through. Things kind of eased up after that, and as an added positive I was able to maintain decent form in all of my sets.

One of the biggest problems is that with all the volume, it becomes increasingly difficult to remember to incorporate leg drive. Something I'll need to work on, as I know it would make things a few orders of magnitude easier.

Oh boy... the last rep of the 8th set was something special. Most challenging bench rep I've ever experienced. 10x3 tomorrow... eating a lot tonight. I think I'll actually have an easier time.

Squats
Bar x idk
135 x 5
185 x 3
225 x 3 (feelin' good brah)
275 x 3
305 x 1
320 x 1 (WEEEEOOOOOOOOOOO! +5lb PR)
330 x aw

Hey man, it's a 5 pound PR; I'm not complaining. I actually felt pretty comfortable with 330 on my back. Popped up out of the hole all right, but the dead zone hit me hard. Getting back through that region just out of ATG depth has always been my biggest sticking point. From parallel to lock out is always so fast and powerful when I can make it. Makes me wonder if I should just start training powerlifting depth and go for the big numbers.

Forearm Work: 2 sets of 30 second holds, 20 second pull up hold, 5 sets / 1 rep of wrist twists

Forearms were pumped as hell after that. Felt good. Starting slow. Good day!

Edit:

Also, I've been doing all of my squats without my oly shoes for the last couple months. Been trying to avoid them acting as a crutch while I find a form I'm really comfortable with.

I believe I've found it. Today, especially, I was maintaining great tightness all through my body and knee positions were great. Made for some very explosive reps. I may start throwing the shoes back on for Fridays, which I plan to set aside for low volume, high intensity work.

[Smolovicus]

Bench
Bar x 12
135 x 5
205 x 3
225 x 1 (oh boy)
240 x 3
240 x 1 (racked it)

Sweet mercy my pecs feel like they're tearing at the seams and imploding. I felt pretty good going into the gym, but as soon as I hit that 205 warm up things went awry. Spontaneously acquired this deep muscle soreness located primarily around the clavicular head and anterior deltoid. Since I bench with a fairly wide grip to combat the length of my arms, you can see how this would cause some serious strength issues.

I moved my grip in a bit to see if I could get my triceps to aid in the motion a bit more and power through the sets, but to no avail. Felt like if I continued I'd rip some shiiit up. Bringing my arms inward to grab the plates off the bar felt taxing. Sucks brah.

I'll just hop back on that saddle come Monday and go with the 3-day-a-week route.

Did 2 sets of 15 reps with a seated cable row variant with a decent weight, too, just to get some more back work in this week.

[Smolovicus]

Bench
Bar x idk
135 x 5
205 x 3
240 x 3 (x10)

Holy fuuuark. Had some scary moments amidst those 10 sets, particularly 4, 5, 9 and 10. The 30th rep was the closest to failing I could ever possibly be. Feels good to have this day beaten though. 6x6 with 215 will be a god damn breeze in comparison.

Squats
Bar x idk
135 x 5
185 x 3
+belt
225 x 3
275 x 2
295 x 1 (cut it at this, wasn't feeling on top of my game)

[i]Wider stance box squats[/b]
135 x 3
185 x 3
225 x 2
255 x 2

Wasn't digging these. Form didn't feel right although I was able to sit back well enough. Right knee was starting to nag with these as well.

Squat Finale
245 x 10 (+5 Rep PR)

Not a fuuuck was given with this set. I went hoss on that bar; thick, solid, tight. 3rd rep had me reconsidering but once I broke through there wasn't a damn thing that could deter me. Got a considerable back pump. I think I'll keep going for these 10 rep sets each week, see how far I can grind it out. Feels strange that I can power through a set of 10 with 245 while 295 punished me.

Pull Ups
2 sets of 8 (+2PR)

Actually a better PR than that, really. Last time I did a set of pull ups was with dead stops on the ground after each rep, meaning the tension was not constant. These were all consecutive, chest up against the bar at the top. My back is getting a good deal stronger brahs!

Seated Cable Row
180 - 2 x 10, dat bicep pump.

Good day!

[Smolovicus]

HOLY FUUUUUUUUUUUUUUU, went in with those guys at 6 in the god damn AM. Literally the first time in years I have woken up that early ... and it was to train bench. Horribly ill advised given I just hit all that volume yesterday, but I'm a dense son of a bitch.

One of them had a supply of preworkouts at the ready. Threw me 2 pills of some thermogenic stimulant and a shaker full of C4-pre-w/o. I am STILL ON FIRE.

Bench
Bar x 8
135 x 5
185 x 3
225 x 4
225 x 4
225 x 4
275 x 1 (+5 lb PR), 1 Negative
275 x 1, 1 Negative
275 x 1 (assisted), 1 Negative

225 x 2 + 50-60 lbs chains (2nd assisted)
225 x 2 + 50-60 lbs chains (2nd assisted)
225 x 3 + 50-60 lbs chains (only 3rd assisted)

Had one of the guys video my technique on one of the first 2 sets and discovered I was flaring my elbows out far too early. Drove my shoulders down and under for the triple set and things were feeling solid, kept the elbows in and got a much better drive. Shoulder joints felt much better after this as well.

Sadly can't get the video, was taken on a weird setting I guess. Gonna be filming some of our lifts soon though. Vids at last!

DB Bench
80 x 5
75 x 5
70 x 5

Haven't done these in months, and it showed. Couldn't break the 5 rep barrier for the life of me, triceps were annihilated.

Supersetted with Thick grip static holds with 250(?)

20s hold
20s hold
20s hold

It's some kind of makeshift mechanism for shrugs, essentially just thick metal pipes soldered together with some very thick, smooth handles to grip onto. Felt good man.

Rope Pulldowns
4 sets of 12-15 at 30-80lbs, murdered me.

Seated static grip machine
3 plates x 12 closes, 20s hold
4 plates x 5 closes, 10s hold
4 plates x 12s hold

And that was that. I'm especially happy that I was able to get so much work done on the bench after the session yesterday. Going to skip over the 6x6 Smolov day and start back up on Thursday with 7x5.

Forgot what it was like to lift with preworkouts. Interested to see how it'll affect my squat and deadlift sessions. DLs this Thursday.

Also, officially in the 1000lb club brah.

[NeverLifted]

good job on the 1000lb total brah, i'll be there in a month or something hopefully

[Smolovicus]

Deadlifts
Bar x idk, fire up those glutes brah
135 x 5
225 x 5
315 x 3
405 x 1
425 x 1 (20lb PR)

Rack Pulls
315 x 5
405 x 4 (10 second hold on last rep)
440 x 2
405 x 3 (strong control, but grip slipping on last rep)

Deficit ''4
225 x 5
225 x 5
315 x 3

OHP / Push Press hybrid
95 x 8
115 x 8
135 x 8
135 x 5 (upper back and forearms were crumbling to dust)

Felt strong as fuark today. Came home and fought for 3 minutes to take my shirt off due to a stupid dumb big upper back pump. May be heading out to sprint later tonight with the guys. not at all looking forward to it, haha.

Will have a vid up later for the 425, stay tuned. :')

[Smolovicus]

Those deads ripped me up. My entire posterior chain is sore as hell, upper back is fried, lethargy is rampant. Still got up at 8am to lift on a Saturday, lol.

Bench
Bar x idk
135 x 10
135 x 5
225 x 5
235 x 4 - 1st with a competition pause
235 x 4
185 x 5 CG
205 x 5 CG

Didn't feel strong today at all. However, my weak point in the bench is most definitely my triceps. I've been benching wide the past few weeks, so I decided mid-workout to bring it in hard. Tucked the elbows deep, kept everything compact, very akin to Konstantinovs. Going to kick the weight back and just build back up for MASSIVE POWER tris.

Floor Press (All CG)
Bar x 5
135 x 5
185 + 50-60lbs of chains x 4
185 + 50-60lbs ' ' x 3

Log Press
Log x 10
95 x 10
115 x 6
145 x 3 push press
115 x 6
115 x 6

Barbell OHP
115 x 6
115 x 6
165 push press

Tricep / Shoulder work

Front Raises: 3x8 at 25
Tri Pulldowns: 4x8-12
Tri Pulldown variant: 4x8-12
Dips: 50+ reps total over sets

Triceps are blown up. Bodybuilder-esque training but I think I can only benefit from it at this point. Hope to bring them up and be close gripping solid reps above 250 soon.

[Smolovicus]

Warm-up RDLs
135 x 8
225 x 5
315 x 3

Squats to Box, below parallel PL depth
135 x 5
225 x 3
+belt
275 x 2
295 x 1
315 x 3 (Technically a PR, but wasn't ATG as usual. I'll take it though, lul)

I am so horrible off the box. Like all of my other lifts, I suffer on the reversal. If I can get it past the initial push, I can grind almost anything out. So, so slow getting off my ass... then 2 inches later I break the sound barrier. I hate my long legs. Will continue to work in hope of achieving dat speed.

Close Grip Bench (Moved grip in closer each set)
135 x 5
225 x 3 (thumb length from mid)
225 x 1 (half thumb length from mid)
225 x 1 (fingers on edge of knurling)
225 x 1 (index finger fully on the smooth)

Seated OHP
135 x 5
155 x 3
185 x 3 (some assist off the bottom)
185 x 3 (little more assist off the bottom)
185 x 2 (very assisted)
135 x 6

We were meant to be doing lock outs, but set the rack a bit low and decided to just go for it. Once again I was able to smash the lift after the initial push. On the 185 my bud was aiding me with his fingers for a couple inches off the bars. Definitely a lot on the last set of 2, though. Felt great, but I'll definitely go lighter next time.

Did some more tricep pulldowns at the end, total of 30-40 reps at weights between 70-100.

I thought I would be smashing squats today, but everything felt very heavy. Even the 315 deadlifts. My back is still a bit achey from last week's max and rack pulls. Hopefully I'll make a strong recovery and hit it hard later in the week.

[Smolovicus]

Since the volume was low yesterday and I didn't feel beat up enough, I went in today and did some stuff.

Front Squats
Bar x 8
135 x 2
155 x 2
185 x 2
225 2x2
205 3x3
185 2x4

Form started to come together near the end. Found that by pushing my elbows out rather than in / up I was able to keep my upper back tight and maintain a more upright position.

My back is still aching. Nothing serious, though.

CG Bench(ing as much as my front squats lul)
135 x 5
205 x 1
215 x 5
185 x 6
195 x 6

Getting more comfortable, but I've still got quite a road ahead of me. I definitely enjoy the control and power this grip lends.

Seated Cable Row
140 x 20
180 x 12
120 x 35

Switched grip at around 25 on the last set for the last 10 reps. Could have kept going, but I wanted to go home and eat already, lol.

[Smolovicus]

Oly Squats
Bar x 8
135 x 5
135 x 3
+belt
225 x 1
255 x 1
285 x 1
295 x 3
+crappy gym wraps
315 x 2

Still have that back ache. As I said, it's nothing serious... a familiar soreness that occurs whenever I do rack pulls; possibly due to doing them so sparingly. In any case, it caused my descent to be a bit more shaky than I would have liked. On top of that, my hips and quads were quite sore. Nothing felt exceptionally tight or strong under the bar, so I'm satisfied with the results tonight.

The 315x2 was hard. I would get out of the hole and it would feel like a mountain fell on me. I get the feeling that this is a result of poor leverage... which I'll have to remedy through building some more core strength.

Dead-start Rack Squats (Slightly above parallel)
135 x 5
225 x 3
245 x 3
245 x 2 (god damn bar rolled away from my back)

These were crazy hard. Makes sense considering my weak point is always in the middle of the squat. Went down, rested the bar on the pins, deep breath, drove up with as much speed as possible. Getting it that first inch off the pins was murder, though. I think I may keep up with these each week.

If I can pick up the speed through the middle of the squat my max will explode. These hit my core and hips hard, as well -- things I will definitely benefit from.

Pull ups super-setted with Dips
P3x5, D3x10

Trying to build some squat volume through the week and structure a foundation for daily, high volume training of the lift in a few weeks.

[Smolovicus]

CG Bench
135 x 5
185 x 3
185 x 3
225 x 3
235 x 3
245 x 2
245 x 2
225 x 3
225 x 4

My triceps are picking up the slack fast. Felt very smooth, very powerful. I'm willing to count just about all of my work sets as PRs as they were cleaner than ever, and I had no spotter to give me the (potential) fatal brospot.

Pause Squats w/ Chains
135 x 5
185 x 3
185 2 x 2 + 50-60lbs of chain
235 x 2 + 50-60lbs of chain
255 x 2 + 50-60lbs of chain

Pause was 2-3 seconds. Can't remember if I did another set, lol, probably could have gone to 275 with the chains though. Felt great. Almost therapeutic for my knees.

Squats
225 x 1 (2 sec pause)
275 x 1
305 x 1
330 x 1 (10lb PR)

Weeeeoooo! I've squatted every day this week and still managed to hit a PR at the END of my squat session. Squats, how do they work? 275 felt like 225 on an average day. 330 was tough but nothing out of the ordinary for a max attempt.

Pull Ups
BW 3x6

[Smolovicus]

Time to relax... phew... got up at 5:30am for:

Snatch Pulls from beneath knee
135 + 50lbs of chain, 2x5
225 + 50lbs of chain, 2x5
315 + 50lbs of chain, x 0 lol

Rack Pulls
315 + 50lbs of chain x 1
405 + 50lbs of chain x 1
425 + 50lbs of chain x 0
405 + 50lbs of chain x 1

Overhead Cable Rows
150 2x12

Loosened up the back a bit.

Partial Squats
225 x 3
315 x 3
405 x 2
405 x 2

Unracks / Walk Outs
455, walk out, held for 12-15 seconds
500, walk out, held for 10 seconds
605, unracked, held for 10 seconds

The racks were set low so to get the bar up we had to essentially quarter squat it maybe 8-10 inches in the first place. Did this purely for fun and to see how much we could take before we broke. Stupid, yes, but it was a good time. My CNS is absolutely fried; I've had a head fog since 8am when we finished and walking around has been a grind.

Deads felt horrible today. The snatch pulls MURDERED my hands and grip so there was no way I was pulling anything heavy. They're all kinds of torn up and sore. Makes sense to me that lifters train the lift with straps now, haha.

Gonna take it easy over the weekend. Maybe some light squats tomorrow if I'm feeling all right... I probably won't be.

[Smolovicus]

Squats
Bar x idk
135 x 5
225 x 3
+belt
275 x 1
295 x 1
315 x 1
340 x 1 (10lb PR)
305 x 2
275 x 5

I don't know what's going on with the PRs lately. I may just be eating a lot more than usual without really noticing it. I'm back up to a consistent 190-192, so something is happening.

CG Bench
135 x 5
225 x 5
245 x 2

Rack Pulls (from top of patella)
135 x 5 hg
225 x 5 hg
315 x 1 hg held for a bit
405 x 2
495 x 0
495 x 1 ... then slipped

Tore 495 up... then it ripped one of my callouses and fell to the pins. My first hand wound from pulling.

More CG Bench +30lbs chain
135 x 5
185 x 3
225 x 1
225 x 1
225 x 1
245 x 1
245 x 1

Did a bunch of BS rack benching / unracking after this to mess around, nothing worth mentioning.

Row variants
Overhead Row 140x8 160x8 200x6 (all out, lol)
Seated Row 160x10 200x10 180x10 160x10

[Smolovicus]

Squats
Bar x idk
135 x 5
225 x 3
225 x 3
225 x 1 + 90-100lbs chain
185 x 3 + ' ' chain
185 x 3 + ' ' chain
185 x 3 + ' ' chain

Leg Press
550 x 8
750 x 8
550 x 20

Hack Squat superset w/ Leg Extension

Not sure how much weight the hack squat was, but:

45 each side x 12
LE maxed out x 15-20

Repeated 3 times.

Quads were on fire. Really hit the vastus medialis and sartorius hard, and I think I'll really see some benefit coming out of the hole in the squat from doing them. The power production I'll gain should be enough to send my squat and deadlift skyrocketing.

[Smolovicus]

Lifted yesterday but it was a horrible experience. Just so sore and beat down, couldn't move any kind of weight.

Highlights from Wednesday

Worked up to a 255 front squat before my right knee told me to frick myself. Form left much to be desired.

Worked up to a 255 close grip bench, could have probably gone for 265 but energy was low.

Worked up to a 175x2 push press, weak as hell, have done 185x3 while being much weaker than I am now.

Just bad all around.

Today's Highlights

405 deadlift from a 2.5-3in deficit, close one due to grip.

Did partner squats: he did 1, I did 1, he did 2, I did 2, etc up to 9. So 45 total squats with 225 within 10-15 minutes.

Seated Cable Row
200 x 8
220 x 8
240 x 8
180 x 12

And now I'm home. Today was improvised as I got out of class early and had started the day with no plans to lift. Had a late, late night writing papers.

[Smolovicus]

Achievement unlocked: Train for much, much longer than you should.

Deadlifts
135 x 5
135 x 5
225 x 5
315 x 5
405 x 1
430 x 0
405 x 1

Had no motivation to do these. Body felt loose, I was jittery setting up at the bar, hips were shooting up... Looking back I should have not attempted the 430 and just gone for a 405 rep PR. Imagine 3-4 reps could have happened.

CG Bench
135 x 5
225 x 3
255 x 1
245 x 1
225 x 5, +1 assisted
135 x 24

Wasn't into these either. 255 felt way too heavy. Couldn't set myself right, jittery, etcetera. Just tuuurrible.

Tricep Extravaganza

Fixed cable pulldowns: 90 x 20, 100 x 15, 110 x 15, 110 x 15, 110 x 15

Overhead standing cable pullovers: 45 x 12, 60 x 12, 70 x 10

Behind the head DB extension: 50 x 12, 65 x 12, 80 x 8

Dat tricep pump, good lord.

Kroc Rows
105 x 8
+straps
150 x 8 (I think that's a PR? Don't remember, lul)

Could have gone heavier but my lower back was not gonna have it.

Front Squats and holds
135 x 5
135 x 5
225 x 3
225 x 3
275 x 5 partials
315 x 10 sec hold
315 x 10 sec hold

Half Squats
225 x 20
315 x 15
375 x 10
405 x 5

Truly and honestly NOT quarter squats. At the pins I was probably no more than 6 inches from comp depth? I'm actually really happy we did these. Things felt heavy at first but once I got into a groove I felt strong as hell. The 405s were hard, but I handled it pretty well considering the unbelievable core fatigue I had going. I'm excited to test my full squat again.

Time for food.

[Smolovicus]

Oly Squats
Bar x idk
135 x 5
225 x 1
+belt
275 x 1
315 x 1
315 x 1
315 x 1
325 x 1
335 x 1
295 x 5
add wraps
315 x 3
subtract wraps
275 x 8 or 9 (lost count in the mind fog, lul) (PR)

Didn't feel 100% today. Hams and core are still sore and my knees ached a bit. One of my buddies was there and let me borrow his Rehbands. A size too big, but they still provided intense warmth. Further convinces me that I need to pick up a pair some time down the line.

On a better day I would have shot for 10 reps at 275. I could have hit it, surely, but I didn't relish the thought of grinding my lower back down before it had even recovered completely. Not sure that being able to rep 81% of my max for 10 is normal.

Glute Bridges
135 x 8
225 x 8
315 x 8

Interdasting exercise. Very uncomfortable for my pelvic and hip bones. Felt incredible on the reps where the bar sat well, but if it rolled at all near the bottom it just wasn't pleasant. Not too bad though. Can certainly go much heavier.

Bench
Bar x idk
135 x 5
185 x 5
205 x 3
225 x 3
add slingshot
225 x 5 crazy fast
minus slingshot
315 negative
275 x 0
225 x 5

My triceps have yet to make a full recovery. I could feel it as soon as I unracked 135. Everything was tremendously heavy and I was just not into it. Threw on my buddy's slingshot for fun. While definitely too big, it had me throwing 225 around like a baby rattler. I wanted to gear up and take 315 for a ride, but the guy had to get to class.

Didn't want to do much else with benching... decided I'd save some tri and chest power for later in the week.

[Smolovicus]

Yesterday did 225 x 10 with a slingshot, almost lost the bar on one of the reps cause I fell out of the groove.

Also did a 315 and 335 squat from parallel box. Felt pretty much like what you'd expect when you suck at squats. Then 350 x 20, 550 x 12, 640 x 12 and 730 x 12 on the leg press.

Finished with some seated rows at 160 x 45, lot of half reps near the end for da pump.

Today

Squats
135 x 15 (oh my god)
135 x 15 (why)
225 x 5
225 x 5

Sometimes I hate lifting weights. This is one of those times. Back pump, lactic acid, heaving. Light, anyway, just to get the blood flowing and prep me for deadlifting tomorrow.

I can do 275 for 10 but feel just as exhausted doing 135 x 15. That's conditioning folks. :l

Overhead Press
95 x 8
135 x 3
135 x 3
135 x 3
145 x 3 (push press)

Strict BTN Snatch Press
115 x 5
115 x 5
115 x 5

DB OHP
45 x 8
35 x 10
35 x 8
35 x 8
20 x 20 (snappy reps)

holy frick I suck colossal amounts of ass at these. Locking them out felt like a near physical impossibility at the end. Will continue with these and increase the weight each time.

Face Pulls
40 x 15
50 x 20

Not sure if the weight is correct, but I was just testing these out anyway.

My OHP training has gone to the wayside of late and it shows in the amount of weight I'm able to lift. I was able to hit 135 x 8 - 10 awhile ago and there was no way it could have happened tonight.

I think from now on my OHP training days will look like this: Push Press --> BTN Press --> DB OHP --> Face Pulls. 2x a week, Wednesdays and Saturdays. At this point I just need to stick to something.

[xRequiem]

subbed but where's the jerks and snatches??

[Smolovicus]

subbed but where's the jerks and snatches??

lol, they'll come whenever I acquire access to rubber plates and a pair of Oly shoes that fit me.

I've been planning to move lighter cleans and jerks into my training for awhile. Frankly I'm not sure if snatches would fly in my gym, even if they were light.

Thinking I'll begin doing some lighter C&J and snatching (if permitted) work for 20-30 total reps before my squats each session.

In the mean time, please enjoy my powerlifting driven training. I'm actually planning to compete in July. Plenty of time for another Smolov run. Stay tuned. :')

[Smolovicus]

Up at 5am today boys.

Deadlifts
135 x 5
135 x 5
225 x 5
315 x 5
365 x 3
385 x 3 (rep PR)
385 x 3
315 x 1, 2, 4, 8, 1 (10-15 sec hold) 10-20 second rests, yes srs.

Still not feeling on my A game. I seem to have forgotten how to get my legs into the pull. Last sets of 315 was a competition against my buddy. He beat me pretty good, threw down 10 reps after my final 1. Then again, he pulls 500 at 170.

Rack Pulls from beneath knee
405 x 1
405 x 1
405 x 1
455 x 0 bleh

Definitely wasn't getting the legs into these ones. I have even more difficulty doing so with rack pulls since the starting position is so different. I'm too skinny to lift weights.

T Bar Rows
3 plates x 10
3 plates x 10
4 plates x 10
3 plates x 20 with squeezes for the last 6 reps

my upper back is weak. I'm weak.

Seated Cable Row (Strict)
160 x 10
140 x 10
140 x 10
110 x 10 (hold at chest each rep)
110 x 10 (hold)

Side Bends
75 x 10
75 x 10
75 x 10

done brah, sprints later.

[Smolovicus]

PM Session from yesterday

Paused CG Bench (2 Second)
135 x 5
135 x 5
185 x 5
205 x 5
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
215 x 5

BTN Tri Extensions
55 x 10
75 x 10
90 x 8

Fairly quick bench work out, probably 30-45 minutes. Feel pretty good about it. My upper back and obliques are sore as hell, which leads me to believe I don't work them intensely enough. Which would explain why my core and upper back are my weak points, lul. Going to keep the side bends (while drastically increasing the weight) and T-bar rows on the team.

Considering doing some power movements in a bit. I'm a lazy pile though.