New Year....New Goals

**semico23** · 07-15-2014, 11:08 AM

Pause bench
205x5
210x5
215x5
220x5
225x5
185x6x3(no legs)

Close Grip Bench(no legs)
135x6
155x5
185x4
205x3
225x2
245x1
255x1

**semico23** · 07-16-2014, 06:41 PM

Squat
390x1

Pause Squat
355x1

**semico23** · 07-17-2014, 10:53 AM

Pause Bench
225x2
245x1
260x1
275x1
245x3x2
245x5

Db Shoulder Press
60x12(last 2 paused)
70x10(last 4 paused)

**semico23** · 07-18-2014, 01:33 PM

Squat
405x1

Pause Squat
365x1
375x1

Deadlift
405x1

Oly Squat
315x1

DB Row
100x10x4

Hang Power Clean
225

Push Pressx2+Jerk
185

**semico23** · 07-21-2014, 10:28 AM

Squat
45x3
95x3
135x3x2
155x3
185x3
225x1
245x1
270x6x6

Pause Bench
45x6
95x6
135x5
155x5
175x5
195x6x6

BArbell Shrug +10 second Hold
135x10
185x10
225x10
245x8
275x8 drop 225x8 drop 135x10

Face Pulls superset DB Row
65x10x2 70x15x2

Thoughts: Back on that Smolov Grind. used conservative maxes of 385 for squat and 280 on bench. Deciding to go beltless on squats like my last cycle and holy cow is it so much harder than I remember. Its a process to get back from this last injury but I feel that I have made great strides. I am using my belt on bench solely to help me feel more comfortable with it on and I feel that benching doesnt tax my core much anyways. here we go.

**semico23** · 07-22-2014, 11:03 AM

Squat
225x1
245x1
265x1
285x5x7

Bench
210x5x7

Alternating hammer curl
70x4 drop 35x12

Sprints
100m x5

**semico23** · 07-24-2014, 10:37 AM

Squat
225x1
245x1
265x1
285x1
305x4x8

Bench
190x2
225x4x8

Power Shrug
225x4
245x4
265x4
225x8
135x30

Face Pull superset DB Row
80x8x2 85x8x2

Calves

Sprints
50m x10

**semico23** · 07-26-2014, 04:23 PM

Squat
325x3x5
325x3(Belt)
335x3x4(Belt)

Bench
235x3x10

**semico23** · 07-28-2014, 10:16 AM

Squat
345x1
245x5(pause)
255x5(pause)
225x8

Pause Bench
225x1
250x1
275x1
290x1(PR)
295xFail
245x6(PR)

**hammer92** · 07-28-2014, 05:25 PM

Originally Posted by semico23

Squat
345x1
245x5(pause)
255x5(pause)
225x8

Pause Bench
225x1
250x1
275x1
290x1(PR)
295xFail
245x6(PR)

Earned. Proud of you man!! 315 will be your lil sassy, yet docile, timid yet confident, ardent but vile, BEYOTCH.

**semico23** · 07-29-2014, 11:56 AM

Deadlift
365x1
385x1
415x1
365x5

Deficit Conventional DL
225x5
275x3
315x3
335x3
365x1

Block Pull
365x8
385x6

**semico23** · 07-30-2014, 03:11 PM

Squat
345x1
375x1
405x1
415x1 (missed on depth but completed the lift)
315x3 (paused)

Pause bench
295x1 !!!!

**semico23** · 08-02-2014, 12:24 PM

Deadlift
385x3
395x3
405x3

Block Pull
385x3
405x3
415x3

Deficit Conventional Pulls
315x3
365x3
385x3

**semico23** · 08-04-2014, 09:56 AM

Squat
315x3
335x3
345x3
355x3
225x3(beltless pause)
245x3(beltless Pause)
265x3(beltless pause)

Pause Bench
265x3
275x3

Close Grip Bench
185x6(pause on 6th)
225x5(pause on 5th)
245x4(pause on 4th)
265x3

**semico23** · 08-06-2014, 09:42 PM

Squat
405x3

Bench(touch and go)
275x1
225x14(PR)
185x16

**semico23** · 08-18-2014, 12:16 PM

First time touching a barbell in 11days. Everything 100% raw

Squat
295x3

Front squat
185x5

OHP
135x8

Rack RDL
225x10

Close grip bench
205x8

Incline bench
185x10

Lat pull down
150x12

Leg raise x12 back extension x20
Bw x3sets

30 minute bike
1hour stretching

Kept today as controlled as possible. Working my way back

**semico23** · 08-19-2014, 06:09 PM

Deadlift
315x1
345x1
370x1
405x1
430x3

Bench
235x8

**semico23** · 08-21-2014, 06:47 PM

Squat
335x3

Front Squat
210x6

Bench
245x8

OHP
155x5

Incline Bench
225x7
185x12

**semico23** · 08-22-2014, 12:51 PM

Deadlift
135x3
185x3
225x2
275x1
315x1
365x1
405x1
435x1
465x1
500xFail(sigh)
315x3x3(pause beltless)

**semico23** · 08-23-2014, 02:03 PM

Squat
390x3
365x1(pause)

Bench
280(pause)
285
225x3(5sec pause)
185x17

**semico23** · 08-26-2014, 02:59 PM

Bench
265x3
225x1(10second pause)

Incline DB Press
55x6
75x6
95x6
105x6

Pec Dec
Rope Pushdown
Curl

**KoHuskie** · 08-26-2014, 07:20 PM

Originally Posted by semico23

Bench

225x1(10second pause)

**semico23** · 08-26-2014, 10:53 PM

Originally Posted by KoHuskie

gotta work on being tight in the bottom position

**semico23** · 08-27-2014, 11:14 AM

Squat
365x2 @7

Reverse Band Deadlift
315x1
365x3
385x3
405x2
425x1
435x1
315x6

Front Squat
295x1

Power Clean
215

Highpull(x3) +Power Clean
135
145
155
165
175
195

**semico23** · 08-28-2014, 09:41 PM

Deadlift
405x1
455x1
475x1
405x8

Rack Pull
405x3
500x1

DB Shoulder Press
30x15
45x15
60x6
75x6
90x7
45x18

Lateral Raises
15x15x3

Back Extensions w/ double mini
x15x3

**semico23** · 08-29-2014, 01:15 PM

Bench
225x1
255x3x2
255x6
185x5(10second pause no feet)

Incline DB
50x12
70x12
90x6
110x5
60x12(pause)

Lat Pulldown
DBrow
Machine Row
Curls

**semico23** · 09-02-2014, 09:06 AM

Pause squat
295x2
Front squat
225x3
Push press x2 +jerk
95
135
165

Jerk
195
225
185x1x3

Push press x2 +jerk emom
135x4

Db shoulder press
40x12
60x8
80x10
40x8(slow pause)

Power clean
135x2
155x2
175x2
195
230(pr)

Face pulls 70x12x3

**semico23** · 09-03-2014, 08:40 AM

Bench
225x3
245x2
265x2
225x5
225x2 (10second pause)

Incline DB bench
40x12
60x12
80x6
100 x10
70x8 (pause)

Lat pull down
100x20
137.5 x12
175x6
212.5x10 drop 150x20

Machine row
100x15x2
150x12x2

Barbell curl
75x8x3

Triceps pushdown
95x6
100x6
110x8
95x8

**semico23** · 09-04-2014, 04:59 PM

Deadlift
455x1

Beltless Deadlift
315x2
325x2
335x2
345x2
355x2
365x2

Block Pull
365x2x2
315x5

Pullup
BWx8x4

**semico23** · 09-05-2014, 01:12 PM

Front Squat
225x1
245x1
265x1
285x3(PR)
295x2(PR)
225x3x3

OHP
135x6
155x4

Push Press x2 +Pause Jerk
135
145
155
165
175

Jerk
185
205
225x2(PR)

Push Press x4 +Jerk
115
135
145
155
165
175
185

DB Shoulder Press
40x2(pause)
60x2(pause)
80x2(pause)
95x6(PR)
55x6(single arm)
65x6(single arm)

Power Clean
135x3
155x2
175x2
185
205

Power Clean + Jerk
135
155
175
185
205
215(PR)

Weighted Leg Lifts
Crunches
Calves

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