Preworkout
SMR
----> Foam Rolling: Thoracic Spine, Lower Back, Teres Minor, & Pectorals
Mobility
----> Arm Circles X 20
----> Trunk Swings X 15
----> JJ X 10
----> XJ X 10
----> YJ X 10
Activation
----> Wall Slides X 10
----> Scap Push-Ups X 10
----> Inverted Rows X 5
----> T-Roll Push-Ups
-------------------------------------------
SMOLOV JR.----> WORKOUT #10
A. BB Bench
----> Bar X 10
----> 135 lb. X 5
----> 190 lb. X 5 X 7
B. Chin-Ups
-----> BW X 10 (WG)
-----> BW X 8 (CG)
-----> BW X 8 (NG)
-----> BW X 8 (WG)
-----> BW X 8 (CG)
-----> BW X 8 (NG)
C. Chest-Supported Row
----> 160 lb. X 10 X 4
D. Preacher Curls
----> 50 lb. X 10
----> 50 lb. X 7
----> 50 lb. X 4
----> 50 lb. X 5
Notes: Alternated between close and wide grips. Three second peak contraction.
------------------------------------------------
Details
Duration
----> 1hr 15min
Post-Workout Weight
----> 196 lb.
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Results 61 to 67 of 67
Thread: NO REGRETS--Sophomore Year
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07-29-2010, 04:06 PM #61Registered User
- Join Date: Mar 2010
- Location: Memphis, Tennessee, United States
- Age: 33
- Posts: 138
- Rep Power: 174
7/29/10---->Week #3 Day#2
"It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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07-31-2010, 05:12 PM #62Registered User
- Join Date: Mar 2010
- Location: Memphis, Tennessee, United States
- Age: 33
- Posts: 138
- Rep Power: 174
7/31/10---->Smolov Jr.
Not gonna log today because it was so shi**y. Long story short, I didn't finish today's Smolov Jr. workout, only getting 5 of the requisite 8 sets of 4 reps. Backed off after the 5th set after I felt something pulling in my left pec... Gonna use this week as a deload, then retest my max next Monday. Although I didn't "complete" the program, I still think that I'm gonna see some solid results. After all, I completed 10.5/12 workouts. Looking back, I should not have loaded so aggressively in my second week (should have only added 10 lb. to the first week, rather than 15).
Ran the beep test this afternoon. Didn't really go hard on it, just got a feel for the test. Scored pretty poorly as well. I'm gonna keep running it everyday until i'm at least at level 13.1"It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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08-03-2010, 03:42 PM #63Registered User
- Join Date: Mar 2010
- Location: Memphis, Tennessee, United States
- Age: 33
- Posts: 138
- Rep Power: 174
08/01/10---->Aerobic Phase/Fitness Test Familiarity
Did a beep test today, and got a 10. Really poor score for me, as during last season I was in the mid 12's. A lot of work to do in the next two weeks.
"It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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08-03-2010, 03:45 PM #64Registered User
- Join Date: Mar 2010
- Location: Memphis, Tennessee, United States
- Age: 33
- Posts: 138
- Rep Power: 174
08/03/10---->Aerobic Phase/Fitness Test Familiarity
Just ran another beep test. And another poor score. Gonna run it in another hour, and until I get an acceptable score.
UPDATE: Ran it 1.5hrs later and got a half level higher. Not where I want to be, but its nice to see improvement. Running it again tomorrow morning...Last edited by Redjb; 08-04-2010 at 07:14 AM.
"It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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08-04-2010, 09:29 AM #65Registered User
- Join Date: Mar 2010
- Location: Memphis, Tennessee, United States
- Age: 33
- Posts: 138
- Rep Power: 174
08/04/10---->Aerobic Phase/Fitness Test Familiarity
Ran a beep test this morning, and got a 10.2 with VERY sub-maximal effort. Not a good result, but the improvement over the last 3 days is obvious.
If I were, at this moment, to run the test with max-effort, I'm confident I'd score at least in the mid 11's. Plan on running a 1.5 mile later today/tonight, then possibly getting another beep test in. Some active recovery/flexibility/SMR work would be nice as well.
As far as lifting is concerned, I'm using this week to deload after a grueling 3 weeks of Smolov Jr. I'll be back in the weight room on Monday, ready to test a new Bench PRLast edited by Redjb; 08-04-2010 at 09:37 AM.
"It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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08-06-2010, 10:36 AM #66Registered User
- Join Date: Mar 2010
- Location: Memphis, Tennessee, United States
- Age: 33
- Posts: 138
- Rep Power: 174
08/06/10---->Aerobic Phase/Fitness Test Familiarity
Just ran the beep test. Sub-maximal effort again, trying to get more familiar with test/levels of speed. Stopped at 10 with ease. Gonna run it again this afternoon with more effort.
Today's Goal: 11 or bust
UPDATE
Ran 2nd beep test for today. Got an 11.0... Nothing too difficult, but put forth much more effort that in the past few trials. Good to see an improvement. Gonna pull another double tomorrow and hit up the test once in the morning (lighter, shooting for at least 10.5), and again at night (hard go-through). Aiming for an upper 11 (11.8 maybe?) score tomorrow...
On another note, from having done the test so many times over the past week, I've begun to recognize certain "sticking points", if I can get through these specific points, then I'm extremely confident that come preseason, I'll be in at least the low 13's.Last edited by Redjb; 08-06-2010 at 04:10 PM.
"It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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08-07-2010, 10:45 AM #67Registered User
- Join Date: Mar 2010
- Location: Memphis, Tennessee, United States
- Age: 33
- Posts: 138
- Rep Power: 174
08/07/10---->Aerobic Phase/Fitness Test Familiarity
A.M.
Ran a lighter beep test this morning. Stopped at 10.2 with no issues. Plan on running a max-effort test this afternoon.
TODAY'S GOAL: 11.5"It is not the critic who counts; not the man who points out how the strong man struggles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming." -Theodore Roosevelt
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