New Year....New Goals

[semico23]

Current
Bench:285(270 paused)
Squat:425
Front Squat:315
Deadlift:485
OHP:170x3
Squat Clean:245
Power Clean:225
Jerk:215

Goals(by July 1, 2014)
Bench:315(295 paused)
Squat:455
Front Squat:365
Deadlift:505
OHP:185x5
Squat Clean:275
Power Clean:255
Jerk:250

My Program: Never very consistent with programming to where I can write down exactly what I do every day. 90% of it is auto-regulated and my assistance movements are usually thrown in as needed but in general I...

Squat: 3x a week
Bench: 2x a week
OHP: 1x a week
Deadlift: 1x every week and a half
Front Squat: 1x a week
Olympic lifting is thrown in here and there when I can fit it into my schedule.

[semico23]

Squat
135x10
185x8
225x4
275x3
315x2
365x1
405x1x3
275x5x2(paused)

Speed Deadlift(beltless)
135x3
225x3
275x3
315x1
365x1x5(30 second rest)
385x1x3(30 second rest)
405x1x3(45 second rest

Rack deadlift(1 inch below the knee)
315x5x4

Bulgarian Split Squat
185x6x4

Standing Leg Curl
50x12x4

Box Jump
45"x1x10(20 second rest)

Planks
90sec. x5


thoughts:everything felt solid today. the 405x1x3 on squat felt fast the first two sets but missgrooved on the third so I will have to work on setting up and getting tight(maybe heavy walkouts?) Deadlifts felt explosive and my grip strength never gave out which is a positive thing. Probably hitting upper body tomorrow

[semico23]

Pause Bench
135x10
185x6
205x3
225x1
245x1x3
225x3
185x5x5(touch and go wide grip no feet)

Pendlay Rows
135x10
155x8
185x6x3
135x12

Single Arm Incline DB Bench
30x12
50x10
70x8x3

Lat Pulldown
155x15x3

PecDec
FacePulls
Rope Extensions

Thoughts:started a bit sluggish but finished strong. Did some GPP work afterwards involving goodmornings,push presses, snatch grip high pulls, and flipping a 550 pound tire. taking tomorrow off and hitting some lower body on thursday

[KoHuskie]

and subbed.

[semico23]

Speed Deadlift
135x5
225x5
275x5
315x3
365x1x3
385x1x2

Deficit Deadlift
225x5
245x5
265x5
275x5
295x5

Pendlay Rows
185x5x4

Neutral Grip Lat Pulldown
200x8x3

Leg Curls
Box Jumps

[semico23]

Bench
45x30
95x15
135x8x2
155x4
185x4
225x1
245x3x3(self handout)
205x5x2(wide grip paused)

OHP
45x8
95x8
135x5
155x3x2
135x5x2

Incline DB Fly
50x12x4

Rope Tricep Extension
Machine Dip

[semico23]

Starting Smolov Jr. Monday for my bench and squat. Should be a nice change of pace.

[semico23]

First day of Smolov Jr.

Squat
45x8
135x5
185x5
225x5
250x3
280x6x6

Bench(last rep of each set paused)
45x20
95x12
135x5
155x5
175x1
190x6x6

Pendlay Rows
145x10x5

Lat Pulldown
100x8
125x8
150x8
175x8
200x8

Thoughts:So I changed a few things to tweak the tone of this short training cycle. Most importantly is I narrowed my squat stance by 4-5 inches to allow me to hit at or bellow competition depth on a consistent basis. This has completely changed my squat mechanics and made it so that there is less of a focus on my posterior chain and more so on my quads. While I find I get more bounce out of the hole I am working to find a comfort zone where I can use more of my glutes to push out of the bottom instead of just a rebound. For my bench I used a conservative max for my percentages because the focus of this program is on my squat and I don't want it to be distracted by an overtaxing bench workout. Todays sets were pretty easy on bench and probably could have done much more but I am trying to stick to this program. to make it a bit more productive I am staying committed to pausing the last rep of every set I do throughout the entire bench program. i hope to not miss a single rep for the next three week and am excited to see where I end up

[Martin412]

Count me in...curious to see how this smolov jr goes...solid work man keep it up

[semico23]

Count me in...curious to see how this smolov jr goes...solid work man keep it up

Thanks! im excited too. its a good change of pace from my regular routine and hopefully I can reap the benefits of it!

[Goal12]

Inspiring, this is awesome!

[semico23]

[semico23]

Squat
45x5
135x5
185x5
225x3
245x2
265x1
300x5x7

Bench
45x15
95x12
135x6
155x4
185x2
205x5x7

OHP
95x8x3

Single Arm DB Press
45x6
65x5
75x5

Facepulls
Weighted Planks

Thoughts:Today felt smoother than yesterday. Slowly finding my groove on the new conditions and getting consistent. The squats were overall taxing but I got stronger with each set. My bench arch has vastly improved and I am consistently setting up the same which has been hard for me to do in the past. It has allowed me to involve much more leg drive. I managed to coast through the bench sets and pausing the last rep of each set so I am happy with the progress. siked to work with some heavier weight on thursday and saturday and welcome the volume with open arms

[arian11]

Welcome back!

[semico23]

[semico23]

Welcome back!

thanks man its good to be back!

[Martin412]

Squat and bench good volume with some good numbers! I know you felt that workout haha. Lookin forward to the heavy session

[semico23]

Squat
45x5
135x5
185x4
225x3
265x1
295x1
325x4x8

Bench
45x12
95x12
135x6
155x4
185x2
205x1
220x4x8

Pendlay Rows
155x8x5

Single Arm Lat Pulldown
50x12x4

Thoughts:Squatting went better than expected today and every set was consistent with the first. benching felt a bit heavy for the first three sets but once I got used to to weight in my hands all was well. the 10x3 to come

[Martin412]

awesome work man...them last sets are killer volume man...what percentage of max does the program call for on them big sets

[semico23]

Honestly the first 2-3 sets are always the hardest but once I have confidence and momentum on my side adrenaline takes over and they feel easy

[Martin412]

Nice man I like it

[semico23]

[semico23]

Squats
45x5
135x5
185x3
225x3
275x2
315x1
345x3x10

Bench
45x12
95x12
135x6
155x3
185x2
205x1
230x3x10

Thoughts:Everything felt clean today. The volume was a bit overwhelming but once I got used to the weight it went up pretty easy. Left some in the tank in every set and was never near an RPE9. Considering my 5rep max on squat was 345 four months ago...the progress is definitely there. time to rest up and start week 2

[semico23]

Squat
45x6
135x5
185x4
225x3
245x2
265x1
285x6x6

Bench
45x20
95x8
135x5
155x5
175x1
195x6x6

Barbell Rows
135x20
185x12
225x6x2
155x15x2

thoughts: second week started off well even with seriously lack of sleep and recovery. back at it tomorrow

[TheBeastTyler]

Lookin good, keep up the good work. I'm sure you'll be able to reach your goals.

[semico23]

[semico23]

Squat
45x6
135x6
185x4
225x4
245x3
275x2
300x5x7

Bench
45x10
95x10
135x6
155x6
185x3
210x5x7

DB Shoulder Press
70x12
80x8
90x4
65x12

Jerk
205
210
225

Face Pulls
Calves

thoughts:weights are still moving well and im playing around with different foot positioning on my bench.

[semico23]

Squat
45x12
135x6
185x4
225x4
245x2
275x2
305x1
330x4x8

Bench
45x12
95x12
135x6
155x6
185x4
205x1
225x4x8

BB rows
185x8x3

Db row
100x8x4

[semico23]

Squat
45x3
135x3
185x2
225x2
255x2
285x1
325x1
350x3x10

Bench
45x12
95x8
135x6
155x4
185x2
205x1
235x3x10


Thoughts: I thought the workout two days ago was the hardest workout of my life.....till I did this one. by set 4 I was sick to my stomach. by set 7 I nearly puked. by set 8 i wanted to quit. oddly enough set 10 was the easiest and the most comfortable afterwards. bench was fine, kind of a grind but got it done. One week left of smolov jr. then a deload and on to a different program. not sure my knees can take this much volume again for a little while

[semico23]