Thursday - February 14, 2013
[b]Morning[/b]
Wide-Grip Lat Pulldown:
105x8
120x8
135x8
Barbell Bench Press: (TM ID)
45x20
135x5
175x3
200x3
230x2
260x5
[i]... Just repeated last week's ID[/i]
Pull-Up:
3x10
1x9
[b]Night[/b]
Barbell Squat: (Smolov wk 6 day 3)
45x8
135x5
205x3
275x3
325x2
365x1
395x1 (vid)
415x1 [b]PR[/b] (vid)
425x1 [b]PR[/b] (vid)
[i]... 425 was a bit of a grinder at the sticking point[/i]
[b][u]Notes[/u][/b]
* For bench, I just repeated last week's ID weight (260). Felt easier this week and benched without any pain. Hopefully that means my elbows and shoulders are recovering from Smolov.
* The night session was for squats. Smolov calls for two near-max days at the end of week 6 while the first part of the week is spent resting.
* Per the program, I didn't squat for 6 days (since last Friday night). I could tell my form was off right from the beginning. Had some issues with balance going into the hole and coming out. Never felt comfortable the whole time. Plus, I was tired from the long day, so I wasn't sure how strong I was going to be.
* I originally thought I'd go for 435 tonight, and then try to beat that Friday night. However, 415 was a bit slower than expected. Decided to attempt 425 and hit that instead of possibly failing at 435. It may be that if I had gone straight to 435 from 395, I would have nailed it. Even after the 425, I still felt like I had plenty left, but I'll leave it for next time. I am happy with the PRs I did hit though :D
* As I was leaving the gym, I felt a slight right groin pull. Doesn't feel serious, but something to keep an eye on. To give myself a better chance at hitting a higher max, I'm going to do day 4 on Saturday night instead of Friday night for an extra day's rest.
[url]http://www.youtube.com/watch?v=QYAJsu60jVA[/url]
[video=youtube;QYAJsu60jVA]http://www.youtube.com/watch?v=QYAJsu60jVA[/video]
Friday - February 15, 2013
Elliptical Trainer:
20 minutes
[i]... Normally I warmup for 5 minutes on this (and don't log it), but a gymbro was talking to me so I went 20.[/i]
Pendlay Row:
135x8
170x6
200x3
225x3
245x3
[i]... FatGripz up to 200[/i]
Chest-Supported T-Bar Row:
90x8
135x8
180x6
V-Bar Pulldown:
120x8
135x8
150x8
165x8
[b][u]Notes[/u][/b]
* This was a short night workout. After I put my son to bed, I felt like I had to go do something active. Decided to do a quick upper back workout. I didn't want to do anything for the lower back because I'm planning to squat heavy again Saturday night, and I'll need lower back strength for that :)