Luke's Smolov Journal

[LessThanLuke]

Just starting this so I can track my progress and remember what im doing from week to week!

My routine is a mixture of both powerlifting and bodybuilding. I.E I go heavy and low reps with the compounds so like 5x5 on bench, squat etc but I also like to do high rep isolation movements.

My goals are basically to get both bigger and stronger.

Stats at the moment are

Height: 5"10/11
Weight: 195lbs

1RM Bench Press 110kg(242lbs)
5RM Deadlift 130KG(286lbs)
5RM Squat 125KG(275lbs)

Ive only been squatting and deadlifting for like 3 months so I haven't maxed yet.

[LessThanLuke]

Yesterday was Chest day and atm I'm doing Ed Coans Bench Program. Im in the 4th week.

It went like this:

Bench Press 2 sets of 8 with 85kg(189lbs)

Close Grip Bench 2 sets of 8 with 75kg(167lbs)

Incline Bench 2 sets of 8 with 70kg(155lbs)

I got all the reps although it was a struggle on the close grip and overall it was a good workout.

[LessThanLuke]

Today was back day.

Started with 4 sets of chin ups/pull ups to failure.

Then did deadlift.

I did 3 sets of 8 with 85kg(189lbs) and 1 set of 5 with 100kg(220lbs).
I know I can do more weight on these but I haven't been deadlifting for very long so I'm just building up slowly. I have done 5 sets of 5 with 125kg(275lbs) but grip is poor so hopefully by increasing weight slowly my grip can catch up with my back. (sorry rambling lol)

After this I did Pendlay Rows

5 sets of 5 with 60kg(132lbs). Only just started these so hopefully weight will increase quite often/

Next up was dumbell rows.

3 x 12 with 30(66lbs)kgs dumbells.


I finished off with 3 sets of shrugs on some Hammer strength machine. Can't remember the weight I used.

[LessThanLuke]

Shoulders today. I had a shoulder injury about a month ago so I'm working my way back in.

Military Press 4 x 8 with 45kg(99lbs).

Dumbell Shoulder Press 3 x 10 with 20kg dumbells.

Side Raises 2 x 20 with 7.5kg and 2 x 15 with 10kg

Front Plate Raises. 2 x 20 with 15kg and 2 x 15 with 20kg

Upright Rows 1 x 10 with 40kg
1 x 10 with 42.5kg
1 x 10 with 45kg
1 x 8 with 47.5kg

I haven't really got many ideas when it comes to training my shoulders so if anyone has any good exercises, throw em my way.

[LessThanLuke]

I've hurt my back!

I woke up thursday morning with a bad back. I played 5 a side football the night before so I just assumed I was a bit sore from that.

Anyway today now my back was still a bit sore but not hurting so I thought I'd go to the gym and do squats.

During my warm up with 80kg my back just went. I had to leave the gym after that because it was killing.

Hoping now that a few days rest will sort it and its not too serious.

[LessThanLuke]

Its taken this long for my back to heel but its fine now.

Anyway today was week 5 of Ed Coans Bench Program:

Bench Press 2 sets of 5 with 90kg(198lbs)

Close Grip Bench 2 sets of 5 with 80kg(176lbs)

Incline Bench 1 sets of 5 with 75kg(167lbs)
and because the first set was so easy I did the second set 77.5kg and I did 8reps.

Im finding that Im struggling to get the close grip reps but the inclines are going up easily. I think im going to up the weight in the inclines more than the program says.


Also because I missed an extra squat session I decided to some squats at the end.

1 set of 10 with 100kg(220lbs)
2 sets of 6 with 110kg(242lbs)

These were fairly comfortable and I'll go heavier on friday.

[LessThanLuke]

Did back yesterday and didn’t have time to write it in.

Started with 4 sets of hammer chins with just bw.

Moved on to deadlift and got a PR!

100kg(220lbs) x 5
105kg(231lbs) x 5
110kg(242lbs) x 5
150kg(330lbs) x 2 PR! (I had about a 10 second rest in between reps.
120kg(264lbs) x 5

Pendlay Rows

62.5kg(137.5lbs) x 5
65kg(143lbs) x 5
67.5kg(148.5lbs) x 5 PR
67.5kg x 6 PR
67.5kg x 8 PR

Dumbbell Rows

32kg(70lbs) 3 x 10.

Finished with 3 sets of shrugs on the hammer strength machine. Ramped the weight.

Good session and I'm very happy about the deadlift.

[HumanHorrorFilm]

Grats on the PR!

[LessThanLuke]

Grats on the PR!

Thanks man. Like I said at the beginning of the journal I?ve only been deadlifting and squatting a few months so I?ve never put that much weight on the bar before. Just decided to go for it.

[LessThanLuke]

Shoulders today.

Started with Military Press

45kg(99lbs) x 5
47.5kg(104.5lbs) x 5
50kg(110lbs) x 5
52.45kg(115.5lbs) x 5 a lot of volume but I wanted to see
55kg(121lbs) x 5 where I was with these.
57.5kg(126.5lbs) x 5

Upright Rows

45kg(99lbs) x 8
47.5kg(104.5lbs) x 8
50kg(110lbs) x 8
52.45kg(115.5lbs) x 6

Dumbell Shoulder Press

22kg(48lbs) 2 x 8
26kg(58lbs) 1 x 6 and 1 x 3(wasted too much energy getting them up)

Side Raises

7.5kg(16.5lbs) 2 x 20
10kg(22lbs) x 15
12.5(27.5lbs) 2 x 10

I also did 3 sets on the reverse fly machine. Forgot to do plate raises so will just do them tomorrow.

[muscle_g]

Nice work! One thing I will advise on shoulders is to do alot of heavy Rear Delt work.

[LessThanLuke]

Nice work! One thing I will advise on shoulders is to do alot of heavy Rear Delt work.

Thanks! What exercises would you reccomend for rear delts?

[muscle_g]

Either bent-over DB raises, or reverse pec-dec flyes.

[LessThanLuke]

Either bent-over DB raises, or reverse pec-dec flyes.

I'll add in one of those next week!

[LessThanLuke]

Just got back from doing legs.

Squats first.

100kg(220lbs) x 6
110kg(242lbs) x 5
115kg(253lbs) x 5
120kg(264lbs) x 4(Missed the last rep, more to do with balance than strength)
120kg x 5( I wanted 5 on thi
125kg(275lbs) x 5(Equal PR and Hard lol)

I want to test my max soonish in squats but I've never gone either over 125kg or under 5 reps. Should I have a few weeks doing less reps e.g 3 sets of 3 just to get used to heavier weights and lower reps. Any ideas would be great.

4 sets on the seated calf raise thing next.

4 sets of leg curls and 4 sets of leg extensions.

Thats it. The squats felt good apart from that 1 missed rep but I don't know what else to do for legs. Again any ideas would be great.

[LessThanLuke]

Today was just light bench(Ed Coans) and just whatever else I didn't do in the week. Arms mostly. Weighed in at 195lbs after workout(going to weight myself at the end of every month)

Bench Press

72.5kg(160lbs) 2 x 10

Straight Bar Curls

40kg(88lbs) 2 x 12
42.5kg(93lbs) 2 x 8

Seating Tricep Extensions(dumbell)

30kg(66lbs) x 12
34kg(75lbs) x 10
36kg(79lbs) 2 x 10

My gym is **** the next dumbell after 79lbs is 110lbs. So I dunno what to do with these.

3 sets of hyperextensions. Just BW.

Dumbell Hammer Curls

3 sets of 12 with 20kg(45lbs) dumbells.

3 sets of 10 on tricep pushdowns.

Also tested out my new straps on shrugs.

Did 100kg(220lbs) 2 x 10 with no straps.
and 120kg(264lbs) 2 x 8 with straps.

and finished of with some dips.

BW x 6
BW x 9
BW x 8

O.K session though my gym is starting to do my head in.

[Shrug_Abuse]

hey man good sessions u got going on really nice volume and congratz on youre PRs youve been hitting so far! keep it up

[LessThanLuke]

hey man good sessions u got going on really nice volume and congratz on youre PRs youve been hitting so far! keep it up

Thanks alot! I hope I can keep them going!

[Code_B]

nice log man. I'll definitely be following here. Are the barbell curls written out in the program? Ever since I stopped doing any bicep work on sheiko my elbows won't allow me to do dips so I gotta put em back in.

[Fullback_45]

Your off to a good start Luke. Def hit those rear delts. You dont wanna be like me and neglect them and then look funky as ****.

[LessThanLuke]

nice log man. I'll definitely be following here. Are the barbell curls written out in the program? Ever since I stopped doing any bicep work on sheiko my elbows won't allow me to do dips so I gotta put em back in.

The only thing im following a program on is Ed Coans bench(all it says to do on the 2nd bench day is just 2 light sets). The rest of my routines I just made up myself. So the only reason I do straight bar curls is to get teh jackt biceptz. . I know what you mean with the dips though I always do them at the end of the workout because I feel stiff doing them otherwise.

Your off to a good start Luke. Def hit those rear delts. You dont wanna be like me and neglect them and then look funky as ****.

Haha thanks. So with the reverse flyes. Is it ok to do them on a machine or what?

[HumanHorrorFilm]

Another good rear/delt upper back movement are Face Pulls, and Scarecrows. if you go to defranco training, i believe he has videos on both.

[LessThanLuke]

Another good rear/delt upper back movement are Face Pulls, and Scarecrows. if you go to defranco training, i believe he has videos on both.

I might try face pulls. They look cool.

Is this the correct way of doing them?

http://www.youtube.com/watch?v=kexr7CqnVng

[LessThanLuke]

Oh yes. Lots of PR's today.

Today was Ed Coans Week 6(heavy) and squats.

Normal Bench Press

95kg(209lbs) 2 x 5 PR(heaviest I've gone for 5 reps)
Pretty Easy
100kg(220lbs) x 1(paused. fancied doing this)

Close Grip Bench Press

82.5kg(182lbs) 2 x 5 PR(again heaviest I've gone for 5 reps)
First set was hard. 2nd set was easier.

Incline Bench

80kg(176lbs) x 5
80kg(176lbs) x 8 PR
This was 5lbs up on what the program said and it was still easy.

Also did 3 sets of 12 with 20kg(44lbs)dumbells on flyes.


Squats Before today heaviest weight I put on bar was 125kg(275lbs)

100kg(220lbs) x 5. Warm Up
120kg(264lbs)(belt) x 5. Easy
130kg(286lbs)(belt) x 4. PR Was good for another 1
140kg(308lbs)(belt) x 2. PR! was good for another 1 again.
150kg(330lbs)(belt) x 1 55lb PR! Had to grind it out but this was after bench and I think I'm good for another 10lbs.


Very good session overall. Weight goes up on bench next week, still at 5 reps. More PRs hopefully!

[Code_B]

Oh yes. Lots of PR's today.

Today was Ed Coans Week 6(heavy) and squats.

Normal Bench Press

95kg(209lbs) 2 x 5 PR(heaviest I've gone for 5 reps)
Pretty Easy
100kg(220lbs) x 1(paused. fancied doing this)

Close Grip Bench Press

82.5kg(182lbs) 2 x 5 PR(again heaviest I've gone for 5 reps)
First set was hard. 2nd set was easier.

Incline Bench

80kg(176lbs) x 5
80kg(176lbs) x 8 PR
This was 5lbs up on what the program said and it was still easy.

Also did 3 sets of 12 with 20kg(44lbs)dumbells on flyes.


Squats Before today heaviest weight I put on bar was 125kg(275lbs)

100kg(220lbs) x 5. Warm Up
120kg(264lbs)(belt) x 5. Easy
130kg(286lbs)(belt) x 4. PR Was good for another 1
140kg(308lbs)(belt) x 2. PR! was good for another 1 again.
150kg(330lbs)(belt) x 1 55lb PR! Had to grind it out but this was after bench and I think I'm good for another 10lbs.


Very good session overall. Weight goes up on bench next week, still at 5 reps. More PRs hopefully!

WOW strong squat! Feels great to get 3 plates up there huh? I can only imagine. Next sunday I am hoping to hit 315 but well see. Grats on the PR

[LessThanLuke]

WOW strong squat! Feels great to get 3 plates up there huh? I can only imagine. Next sunday I am hoping to hit 315 but well see. Grats on the PR

Yeh was a good feeling! Hopefully I'll get a vid soon so I can check my form/depth etc. I certainly feel like I'm going deep enough just need a vid to confirm! Good look with 315.

[metaldrummer]

What's up, squats lookin good I'll be watchin.

[LessThanLuke]

Back day today.

Hammer Chins
2(sets) x 8(reps) BW and 2 x 6 BW

Deadlifts

100kg(220lbs) x 5
120kg(264lbs) 3 x 5
130kg(286lbs) x 5
140kg(308lbs) x 3

All with belt. Also realised my 150kg pull last week was without a belt so maybe I got a bit more in me with the belt?

Pendlay Rows

65kg(143lbs) 5 x 5

easy. will up weight next week.

Dumbell Rows

36kg(80lbs) dumbells. 3 x 10 each arm.

Same situation as with tricep extensions beginning of the week. next dumbell after 80lbs is 110lbs. Big jump.

Also did shrugs on the hammer strength machine for 4 sets. Upping the weight each set.

p.s Also booked a court for a game of squash on thursday with my mate. Should be fun :/

[LessThanLuke]

Shoulders today.

Started with Military Press

50kg(110lbs) x 5
52.45kg(115.5lbs) x 5
55kg(121lbs) x 5
57.5kg(126.5lbs) x 5
60kg(132lbs) x 5 (PR? because I didn't log the weights before I'm not sure what I have and haven't done. But im pretty sure this is heaviest I've gone for 5.

Upright Rows

45kg(99lbs) x 10
47.5kg(104.5lbs) x 10
50kg(110lbs) x 8
52.45kg(115.5lbs) x 8 (PR? same situation as military )

Dumbell Shoulder Press

26kg(58lbs) 4 x 8(PR! Only just started these so defo a PR as you can see from last weeks efforts with these. Difference was had a training partner to help get them up. Will try to get 10 reps before I up the weight.)

Side Raises

15lb x 20
20lbs x 15
25lbs x 12
27.5lbs x 10

Weight is in lbs for these dumbells in my gym for some reason?

Tried face pulls for the first time today. Could really feel them in the upper delts.

14(number on the plate lol) x 12
next one up x 10
next one up x 8
next one up x 6

Gonna stick with these I think.

Finished with plate raises

15kg x 20
20kg 2 x 15

Also played an hour game of indoor 5 a side football(soccer to you Americans lol). Intesne cardio.

[LessThanLuke]

Light Bench and Arms today.

Bench Press

72.5kg(160lbs) 2 x 10

Straight Bar Curls

42.5kg(93lbs) 2 x 12
45kg(98lbs) 2 x 8

Seating Tricep Extensions(dumbell)

36kg(79lbs) 1 x 12 and 2 x 10

Because the next dumbell is 110lbs Im just gonna hve to go for more reps on this.

Dumbell Hammer Curls

2 sets of 10 with 20kg(45lbs) dumbells.
1 set of 10 with 18kg dumbells(slow reps, really good form)

Dips

BW x 8
BW x 8
BW x 9
Need to get a belt so I can get some extra weight on these.

Finished off with some tricep pushdowns. Just 3 sets on random weights.

Also played squash for 45 minutes straight after this session, it was tiring.
Conclusion - Squash is hard and I am **** at it.