SSB low boxes

SSB wide stance low box squat, 2*55+15, count the bar as 60lbs
60x5
150x5
200x5x5
Should've used more weight

Seated Upper back GM's, regular box+foam
200x 1 set
250x1 set

Elbow digs, blue bands, 2 sets

Later
Plank 1:40
Split squats*30/30

Angry Zerchers

Pissed off and hurt so

Bottom position Zercher squats (pin B)
45x5
135
225
275
325
375
Add belt for the next set
405x0
Broke it off the pins
405x1
Ugly, but happy to get this after the miss

Later

Hike plus hill sprints
3 2 1
Only rest between "reps" is the time it takes to walk down the hill.

total 75 V-ups
Total 100 GMs, green band

5x5

3 second pause Zombie squats
45x10 10
135x1 3
185x1
205x1
225x1
235x1
185x5x5
OW

Some calf raise and shrugs

Then home, wooped. Hopefully more later.

Front squat front squat front squat

Decided to focus on the front squat rather than the zercher, just seems more appropriate for my goals (duh).

BW 234.5 hmm

Zombie squat
45x15 10
135x1
185
205
225
245 ugh
265x1 with a loose belt. Super ugly.
245x1 1 1
250x1 1 1
7 total singles at 90%+

Front squats to box(2*55+15)
205x3 3 3 3 1
Just hit the minimum prilepin value

Elbow digs on low box, green bands*2 sets
Super setted with rear delts on pec deck (discovered it works better working one arm at a time)

Sit ups on slant board*50 total
Lowered the board to it's lowest position*10

45 deg back ext*100 total reps

later
Legs up crunches*100 reps (60+40)

Crap

Zercher Gm
135x3
185x3
205x3 1 1 1
185x3 1 2
ugh

Split squat 50reps/leg
calf raise and hise shrug105*50 total
45 deg back ext 40 reps total

SQUAT!SKWAT!SKU-WAT!

Forgot to weigh myself

Zombie squats, paused for a 3 count
45x10
135x3
185x3
205x2 3 2 2 2
225x1 1 1
160x8? I think. Midback on fire.

Elbow digs
green bandsx3 sets of lots of reps and holds

SSB wide stance ultra low box, used 2 55's and a 15lb bumper plate, ~11"
60x5
150x5
170x5 Fucking hard, back on fire
150x5 too easy
160x5 5
Not bad, tried to really focus on form and SIT on the box

Timed box jumps
Low box+2 55's
78 jumps in 10 minutes

Later
Planks
1:00*5

Always make new mistakes

Well I broke my right hand monday. PR! First broken bone.

Things are changing accordingly

Zercher squats from B pins
135
185
225
275
295
315x0
I've done 315 from the floor, but I was worried about the pressure on my forearm effecting my hand. I'll ask the orthopedist tomorrow
285x1 2
Fiddling with the pads

Box pistols
2*55+25+15 for 2 1 1 2 2
Did some other work on this as well. Box is way too high but was as low as I could go reliably. Got a glute cramp on these.

Reverse pec deck
3 sets

45 deg back extension*25

V-ups 75 total
Band GM
Blue band*50 total
Legs up crunches 45+5

Extreee!! Extree!!

Xtra workout

Leg raises* 75 total
Leg up Crunches*75 total
Dislocated with purple band*50 total

Goodmornings are anything but

Bw 239 I think? Less than 240

Buff bar, power stance Goodmornings
60x10 10
150x3
200x3
210x3
220x3
230x3
240x1 3 Excellent
250x1 1 1 1
One of these was belted
200x9
woof

Leg lift and hip tilt on slant board
5lb ankle weightsx5x5
Unbelievably hard

CG bench
45x30
135x3
185x3
205x3
225x3
245x3
275x3 3 3
Add 2board
275x3 3 3 3 3 3 3
10 triples with 275

Bent rope rows
225x20
200x5
Drop set

Leg press
sets of 5 up to ~730

Machine row
did a bunch of sets with the whole stack and then added a mini band on top of that.

My abs are officially caught up, now what's holding me back is my upper back and legs.

ARG

BW 238.5 haven't really eaten today

Bench
45x30
135x4
205x4
225x4
265x1
Realized I used todays weight for wednesdays workout (and thus did more volume and more reps with it). My elbow was wonky and my upper back felt unstable so screw it.

High box(1notch)+foam, puts me right at parallel
Power stance
135
225
315
335
365
385
Almost went for 400 hundred but decided against it
315x3

Oly squats
up to 295 not bad after that much work

some calf raise+hise shrug work

Wenning knee ups, two black ankle weights/leg *50

Some bent rope rows @ 200

Blarg

BW 239.5

12 minutes of sprints on the elliptical

Buffalo bar power stance goodmornings
60x5
150x5
165x5
200x5
220x2 3 4 4 3
These started out good and then tanked

Bench
135x5
205x5
225x5

2board
265x5 5 5 5 5 5 5 (7)
Actually the second to last set had no board, these were good.

Clean and press
135x5 5 5
Embarassingly hard

Snatch grip deadlift
135x10
225x8?
Add straps here
325x5
365x1
woof, lower back and hips held up well though

DB bench
100x8 5
Started tanking so called it.


Hopefully some band upper back shit and some abs later tonight.

Cold but good

Woke up at 5 am to snow on the ground...

BW 239

Elliptical*10 minutes

Bench
45x30
135x6
205x1
230x1
2board Smolov jr 70%+15
230x6 6 6 6 6 6 (6)

High bar/low bar squats
45xblah
135x5/5
205x5/5
255x5/5
275x5/3
I think... either way this gets me closer to not sucking and was fun

Pronated pull ups off rack
3 3 3 3 3 3 3 (7)

1arm DB press
60x3
65x3
70x3
75x3
80x1 1 2 1 2

Frontraise
12.5x30+ palms down and neutral with holds
Karlsen crucifix
12.5x20+ holds
rear delt flies
12.5x20+


Side bends (dumbells, with straps)
100x23
oof

V-ups 50 total

Leg extensions
185
150
90
Leg curls
180
150
Repz! Gotta get more repz!

ASS

BW 240

Elliptical*10 minutes did a couple intervals just to get warmed up

Buff bar goodmorning , low bar power stance
60x10
150x5
200x3
220x3
urgh
250x1
260x1
Ugly and possibly shallow but a 10lb PR and with out a belt
240x1 1
these felt awful so

Power stance box squats, Low box+foam
135
225
275
295
315
335
345
add belt
365
315x3
then a bunch more singles and doubles between 315-335 with no belt

Bench
135
205
felt awful
225
better set up
245
260
Much better
2 Boards
260x3 3 3 3 3 3 3 3 3 3 (10)
Ugh

Hammer curls
40x5 5 5

Deadlifts
135
225
315
405 easy
455
505x0
Probably good have ground it out but I was tired and my back was feeling unstable so fuck it

Pull thrus
150x30
200x20

Bent rope rows
150x25
200x7

Cardio and stretching and sauna

BW 241....whoa

Ellipticalx30 minutes
HR 140-160
370 calories

Stretching foam rolling

Sauna for 15 minutes
In the sauna did

Bending the fire*5
Vacuum*5
Calf raise*50 (10 second hold on every tenth rep)
BF*5
Vacuum*5
Calf raise*30 (10 second hold on every tenth rep)

12/02/09 So it goes

BW 240 I need to get serious about the nutrition and cardio again

Bike*10minutes with some sprints in there

Bench
135x5
185x5
205x5
230x1
2board
230x5 5 5 5 5 5 5
Bench
230x1
245x1
265x1
275x1

easy peasy

Snatch grip deadlifts
135x5
225x5
add straps
275x5
325x1
Next time gun for five. My hips and low back are seriously lacking work capacity. This resulted in serious lactic acid.

DB bench
80x5
90x5
100x5
110x4
not bad

Saxon side bends
12x10 2
Oof, harder on the shoulders than anything else

DB rows
100x5 5 5
Strict

Leg lift+hip tilt on max slant board
15 10 3
whooped

Incline shrugs
75x20
Shrugs
75x10

Pec dec
100x19
Rear delt fly on pec dec
100xa bunch
80x a few
40x a bunch

11/30/09

BW 237

There are 3 lessons to be learned from this workout
1) I need better/more consistent nutrition
2) I need better conditioning
3) Good mornings are fucking hard

Incline sit ups
bwx30
25x10 6
weight on chest

CG Bench
135x6
185x6
205x6
Add 2board
215x6x6
Pretty easy, and so smolov junior begins

Buffalo bar good mornings, power stance
60x10
150x5
170x5
190x5
200x5 5 5
Hit the minimum Prilepin value for this (~80% 15 reps)

FSQ/BSQ
135x6/6
155x6/6
205x3/0
Hips are on fire, gave up here as I started to bonk

Band triceps
mini(yellow)*2
did ~100 reps

II chins*7
pronated*3
....wow

Leg extensions drop sets
135x20
105x6
75x6
Leg curl drop set
185x lots
150xless

seated calves
90x20

DBcurls
35x13
Done. hopefully I'll do some conditioning tomorrow

Smolov is done

I massively overtrained and have been down with a fucking nasty cough for two weeks. Getting back into it today (had other workouts but this is the first real one). The plan is for a month or two of more reasonable training with a greater emphasis on mobility and conditioning.

No Juan today so...
Bw 238
Buff bar Good Mornings (assume 60lb bar)
155x3
175x3
195x3
215x1
240x1 1
250x1 1 1 1 1
Two of those were belted.
These were done with a power stance wwwaaayyyy down. Did seven reps which is the optimal range for this % (90+) according to prilepins table. Later in the week I'll do some reppish work on this at lower percentages (also according to prilepin)

High box squats (used the box one notch above the lowest setting+foam), Buff bar, low bar power stance, these are RIGHT at parallel
155x5 5 5
240x1
260x1
280x1
300x1
330x1
350x1
370x1 Not bad not bad(belted I think)
315x2 sat around and lost my groove, oh well

CG bench
135x12
155x5
205x1
225x1
245x1
265x1
275x1
280x1
Not bad...Maybe do smolov Jr for the 2 boards and the kilt program for my press...

1 arm DB press
60x3
70x3
80x3

Some tricep work

then
10(5/5) kettlebell snatches on the minute every minute for 5 minutes with the 24kg. Nearly died.

Home for abs

FUCK ASS HELL BALLS

BW 237

took a week off due to cold and life in general.

SKWATZ
135x3 3 3
185x3
205x3
215x3
225x1
250x3
285x3
add a belt for the next few sets
300x3 2 1 1
Fuck...Pretty sure this is a form issue. But we'll see on wednesday

My left knee is still a problem. I have to just scrap the rest of this cycle...

2 board
295x2
ugh called it here.

Still coughin' up crap.

Poor nutrition but excellent squats

Past few days have been very poor sleep and nutrition
BW 238
Squats with buff bar
barx3 3 3 3
150x3 3 3
200x3 3 3
everything hurts, both knees my hip flexors ugh
230x3
260x3
Add belt
300x4
320x5 5 5 2
3 reps short, but this is the first time I haven't had to reduce my top sets weight. Totally fucked after this, unable to focus, out of it just trashed.

DB bench
85x12 12 12
Smashed my left hand putting the bells back. Brain still fried.

Double Kettlebell press
24kgx16 5Rep PR!
Not bad...

Tricep death
Purple band looped over the weight tower, 100 total reps, follow by door frame tricep stretch

Recumbent bikex15 minutes

stretch and ice my knee and then sleep forever.

Hump day

BW 237

Ellipticalx10 minutes
Complexes

OHP
45x10
95x6
115x6
125x6
145x5
160x2 2
170x2
All easy

SKWATZ
45x3 3 3 Awful
135x3 urg
185x1 3
195x3
215x3
265x3
Add a belt here
300x3 3
310x3 3
315x2
Chickened out on the third rep. Still improvement!

Then as a circuit did slant board work and
Sidebends
110x10 10

Cross rack pull aparts
minisx 2 sets of lots, complete with isometrics

Laterals
12.5x36(palms down, thumbs down, thumbs up)
Karlsen crucifix
12.5x6+hold
Front raise
12.5x20+ (pamls down and thumbs up)

Axle reverse curls
35x20+

Belted squats and modest failures

BW 235

Precorx20 minutes

Bar complexes

Sit ups
bwx5
25x5

Power snatch+OHSQ
95x1+3 1/1 1/1

SKWATZ
135x4
185x4
195x4
215x4
250x4
285x4
300x3 Added belt here
305x4
310x2 fail
Last set should have been 4 instead of two, but I'm not too worried

Calf raise, 10 second pause on every tenth rep
165x20 20 15

Bench
135x5
185x5
205x1
2 Board
225x1
275x5 5 5
Really focused on keeping tight here. Worked well

EZ curl
65x5
115x1
65x15

BUP Press L/R
24kgx0/0 0/1 0 0
Damn
12kgx7/7 5/5

Saxon sidebends
8x10/10
10x3/3

Chest flies x20+ with some holds in the stretched position
Rear delt flies90x20+ reps good burn


Some v-ups and crunches

Squats and presses

BW 235

Bikex5 minutes

Feeling clunky

1 hand axle snatch
80x1 1 1
85x1 1
90x1 1
95x1

squats, buff bar
155x3 3 3 4
205x3
235x4
250x4
285x4 4 4 4 4 4 (6)
Urgh

DB bench
85x10 10 10

Double KB press
24kgx11
Awful...

Tricep Press down
minix100 total reps
Looped it over the weight tower and grabbed one end in each hand

Side bends. farmers implement
90x15 7 5 5 5

Halos
12kg*15/15

Precorx20

Clean and press
135x6
150x3 3
160x2 2
170x2
180x2
All surprisingly easy. Especially considering how much work was done before hand

DONE

Pressing pressn' and hamster wheel

BW 235
Recumbent bikex20 minutes
Knee felt iffy on this but got marginally better. No pain

OHP
45x10
95x5
105x5
125x5
145x5
160x4 4
170x2
These felt very good, could've gotten 4-5 reps with 170
Paired these with
Suspended Axle chins, Pronated press grip/supinated
1/1*4
Slipped on the fifth supinated rep

SPEED bench, cg
135x3
165x3
Add doubled minis
165x3 3 3 3 3 (5)
remove minis
165x3 3 3
The bands seemed to be applying more force to the left side, so I stopped using them. I really need to figure out the deal with the benches upstairs. They always feel asymmetrical.

Decided to skip the two board work

BUP press L/R
16kgx4/5
12kgx3/5
8kgx5/5

Precorx20 minutes

Done

uurrrggghh

BW 237
Left knee is quite bothersome. Being aggressive with ibuprofen and icing now.

Bikex15 minutes

OHP
barx20
95x6
115x6
135x5
150x2 2
160x2
All pretty easy

Squats
135x3 ow 3
185x3 3
Slightly better
215x3
250x3
285x4
300x3 Belted up for this
285x5 5belted for the last set

Had to reduce the weight on the last 3 sets by 5% but I did get all the reps. I really need to bring up my abs and low back so I'm not so damn dependent on a belt.

Axle curls
80x8 8 8 8
I think...
Axle reverse curls
30x lots
Axle regular curls
30xlots
Pumped up the fore arms something serious

Ab machine and slant board work

Miniband rack pull apartsx lots of reps and holds and such

Front raises (palms down and thumbs up grip
12x32 total reps
Lateral raises (pamls down, thumbs down, thumbs up)
12x30ish
reardelt raise
12x20ish

Incline shrugs
100xblah blah blah

Ellipticalx20 minutes

fffffuuucccckkkk

BW 236
Saturdays session was a total loss, just scrapped it

Recumbent bikex20 minutes
squat
barx5 5
135x3 3
185x3
205x3
230x3
265x4
300x2 2(belt) 2 2(belt) 2 2 1
This was supposed to be 3 sets of 4 and one set of 5 but I just couldn't make that happen. Hopefully this is due to the past few days shitty eating and sleeping.

Bench
135x6
185x6
2 board
225x6
260x6 6 6
Difficult but doable

BUP Press
16kgx3/3 2/2 1/1 1/1 1/1 1/1

Tired but fast-ish

BW 235

Ellipticalx25 minutes

power cleans
135
185
205
215
225
245x0 Close though!
205x3
215x2 2 2
Not bad

Box jumps
30.5x3 3 3
+55x1
+2*55x1 1 1
2*55+25x1 1 1 1 1
2*55+2*25x1 (Walking jump)

Speed squats, Fs/Bs
135
155
175
195
225
Add 2 sets of minis looped around the farmers implements
135x2/2
155x2/2
175x2/2
195x2/2
Drop the font squat
225x2
245x2

OHP
135x5
Push press
135x5
185x3 3 3
205x1
225x1
235x1
205x6 PR
BTN snatch grip push press
135x13
Really felt this in the rear delts

Incline Shrugs
100x four sets of lots with holds at the top
60x25 or so reps
These made my shoulders and neck feel really nice

Then at home

Miniband hammer curls and pull aparts
V-upsx22 7
Leg lifts
Legs elevated crunches

Calf raises
bwx60 10 second pause on every 10th rep
BWx30
bwx15

Strongblarg

BW 232

bikex10 minutes

BUP and leverage presses

axle clean and push press
140
190
200
210 splitish clean on this

Tire flip, the length of the drive way in 40 seconds

230 farmers walkx40ft

Some other miscellaneous stuff and another set of tire flips.

Bands,low ass Boxes, bands, and bands

BW 233
One hand snatches with the axle
60x1 1
80x1 1 1
90x1 1 1R 0L popped out lefty
80x1 1 1 1

Axle clean and press
80x1
150x1
170x1
180x1 clean+2 presses
190x1 clean+1 push press

SP33D Skwatz! Buff Bar.
Red Minis doubled through farmer handles and looped over the bar.
Used 2 55lb Bumpers as a box, ~9 "
155x3
175x3
195x3
215x3
235x1
240x1
Add 25lb bumper (box height=11"
260x1
Strip back to one plate, add red minis looped around the entire farmer implement. Back down to the 9" box
155x3
175x3
195x1
215x1
235x1
240x1
Add foam , and belt
260x1
Switch to regular low box+foam (~13") and Power squat
240
260
280
300
Excellent

Some jumps to the 30.5" box+2 55lb plates. Not sure how many, these felt good though.

Negative squats with buff bar
330x1 1
oy

power shrugs
135x5
225x5
Add straps
315x3 3 3 3 3(5)

One hand barbell snatches up to 120lbs. Not sure if this is a PR or not, definitely hook gripped these. 15 lbs away from the weight I really really want.

Iso press
Pin 1
135x1
205x1
215x1
225x1 1
Pin 2(higher)
205x1 1 1
Excellent

Double Kettlebell press
24kgx15 10
Not bad, much harder than the alternating press.

V-upsx20 10
Spread eagle sit upsx10 10
Surprisingly difficult after everything else

Easy one...not by choice

BW 233.5

Poor nutrition and sleep the past couple days

Ellipticalx20minutes

Kettlbell Leverage presses
8 and 12kgxblah
fun! Shoulder work these in

OHP
45x15
95x5
135x5
145x1
155x1
165x1 2 3 1 2 1
10 reps total @ ~85%, not bad, work some more ladders

Power clean
135x3
Hard to get into position, tight hips left knee hurt.
155x3
Better
175x3
Better still
185x3 3 1
Working on locked back, scoop and not leaving the bar out front. The last single was just to get one good solid pull as hard as you can rep.

Seated press from forehead height
135x5 3 5
Interesting

Done.

SSPPPEEEEEDDDDDDDD squats

BW 235 woops, that's a little high

Ellipticalx15minutes

Dynamic goodmornings
45x5
135x3 3
155x1
175x1
Speed squats, front squat/back squat couplet
135x2/2 2/2 2/2
155x2/2
175x2/2
195x2/2
205x2/2 2/2 2/2
225x1/1
Switch to low bar power squats, box one position above the lowest position, green bands anchored to 100lb DB's and spaced with 35lb plates
135x1
155x1
175x1
195x1
225x1
245x1
265x1
285x1
Switch back to high bar, keep the box
135x3
Donzorz

Leg press+single knotted greens
90x3
180x3
270x3 3 3 3 3
Fun!

Push press reps
155x5 5 just to get my wrists happy
205x4 (WTF) 5 (WTF AGAIN)
155x5
Ok wow, my upper back and shoulders just got exhausted quickly, I'm not at my best at the moment but clearly reps need to be worked more often. A lot more often.

Drenched in sweat I called it here.
Later
L-sit on paralettes x1
24kg kbsnatchx5/5
24kg halosx10

More just pressing

In street clothes no less
OHP
barx20
135x1
145x1
155x1
165x1
185x1 10lb PR!
190x1 15 lb PR!
200x0 failed at chin height
Not bad

The Switching Phase Begins

BW 233.25
Huh, guess yesterday was mostly water weight from the carbs. Bodyfat came in at 22% today, so about the same as at the begining of the cycle. So it looks like I gained 1.5lbs lean and 1.5lbs fat. For a total of 0.375lbs per week. Not bad. Not great but not bad.

Sore and sluggish from maxing out yesterday

Atlas stone(240)x3 just to show folks I could do it for reps

Squats, buff bar (60lb)
150x5 3 3 3
200x1 2 2
240x1
330x1 Oof, ugly
Negative squats to one pin above my normal setting
370x1 1
Probably too heavy to really fight it
350x1 1
330x1 1
Those last two were good. Did some marching in place with 330 as well.

Box jumps up to a standing 42" box for a single. bout a 1/2" off my best standing jump and weighing about 8 lbs more.

Speed squats from the pins. I kept the pins at the same height since it's right around my sticking point. Used the green bands choked around the farmers implements. I estimate about 110lbs each at the top.
150x3 3 3
170x3 3 1
Last one was too slow and my form started to slip. These were done quickly and with little rest.

Power clean and split jerk
135x1 +5 presses
195x1
205x1
215x1
225x1
235x1 1 1
Not bad, some ugly ass cleans though

DB Bench
90x12 10
Called it there, just too tired after the jerks

Incline shrugs
60x20 15 whatever

Axle clean grip deadlift+shrug+hold
230x1+1+1 this didn't last long

One handed axle curls
30x10/10

V-upsx20
leg raisesx20
crunchesx20
Plankx1 minute

REMAX!!!

BW 236 Played fast and loose with the diet this past week. Too many simple and complex carbs. Some of this will probably come off with the sprints during the switching phase.

Ellipticalx10 minutes

SKWATZ
45x5
135x5 2 1
185x2 2
225x1
275x1
335x1 20lb PR!
Add belt
355x1 40lb PR!
365x0
Got bent over coming out of the hole. I should have retried this but I didn't have a spotter so moved on. Little disappointed I used a belt to get this PR but whatever. 40 lbs is pretty good for 4 weeks of work, belt or no belt

Power snatch
135x1
145x1
155x1
170x1 5lb PR!
185x0 0
Left these out front or just didn't get under it
Add straps
185x0+1 Hang power snatch
Was so pissed I missed it I tried (against all logic) from the hang, never even put the bar down. This told me I was probably sacrificing back lock/position in order to move the bar around my knees rather than getting my knees out of the way SO
185x1 No straps. 10lb ALL time PR
Fucking awesome

Power clean
185
205
225
240x1 5 lb PR! Ugly but there it is, just barely keeping my power clean above my bodyweight
245x0 0
add straps
245x0 0
gave up here

Split jerk
135x1 1 1 FAST
185x1
205x1
225x1
255x1 10 lb PR!
260x1 15lb PR! Pressed out but whatever

OHP continuing the program so no new max yet
135x5 was supposed to be 125 but too lazy to change plates
140x3
160x2
170x2 Was supposed to be 165 but 160 was so easy I just figured I'd throw 5 more lbs on.

Deadliftf
135
225
315
405
455
505x1 20 lbs off my best after 6 weeks of no deadlifting

Speed bench
45x3
135x3
200x3 3 3
225x1
255x1
295x1
Good enough

Not bad not bad

Just pressing

OHP
barx20
115x6
135x5
150x2 2
160x2

Done

Rest week

BW 233

Precorx30 minutes

Bench
45x4
135x4
185x4
225x4
2 Board
135x4
225x4
285x3 3
Should've been sets of four but I didn't have a spotter so played it safe

Double BUP press
12kgxblah with some holds at the rack position

Ab machinex20
Standing calf machine
210x15+hold
Seated calf machine
100x22+hold

Frog kick+straight leg negative
10 5

Rolling thunder
50
100
150x1 1
100xhold
50xhold

Stretching
Foam rolling

Saunax15 minutes


I've got a recurring injury in my right quad. More or less randomly I'll get a sharp stabbing pain, after wards it won't hurt under pressure but it will if I try and squat.. Usually it happens during a squat but I noticed while showering today I was a bit tender feeling in the same spot. I'll ice it and watch out for any problems. Hopefully it'll be good by Friday.

Last day of the base cycle

BW 233 just about perfect, towards the heavier end but that's ok.

Elipticalx10 minutes

Foam rolling

Knee sleeves+bengay

Complexes with the bar, some OHSQ with 95 with felt heavy.

SKWATZ, Buffalo bar
155x5 5 Used a box for these
155x3 3 Oly style, no box
205x1 1 1
240x1
260x1
280x1
300x3 3 3 3 3 3 3 3 3 3 (10)
Woof, used a loose belt on the last one, which made it feel really really good. Interesting, guess I need more ab work.

DB bench
90x10 10 9
Damn, close though

Sit ups on slant board
30

Seated calf raises
100x20


Alt KB press
36kgx8
so 4 per side, not what I was shooting for but alright considering the size of the jump.

Now I rest for a week. Thank God.

In pain but still here

BW 231 Low due to shitty eating today...alas and alack.

Head pain due to medical issues, knee pain on squats. Poor nutrition today but it's still time to squat.

Bikex20minutes

LOTS of foam rolling

Power snatch
95
145x1 1 1
155x1 1 1
These felt remarkably crappy

SQUATS , wore knee sleeves between but not during sets
barx5 right hip flexor is angry
135x5 5
185x5 5
225x1
245x1
265x1
Grabbed a rock star
285x5 5 5 5 5 5 5 (7)
During the first set I thought I was going to explode. Megadeth and Metallica are the only things that got me through this work out with out having to drop the weight.

Speed bench
135x3
195x3 3 3 3 3
Focused on staying tight and really pinching the shoulder blades together

Ellipcticalx20 minutes

Only 2 more work outs in the base phase

BW 231.5

Low on time and energy so

SKWATZ
135x7
225x1
245x1
270x7 7 7 7 7

OHP
125x6
140x3 3
150x2 2
160x2
165x2
Not bad not bad

Lateral raises
20x30(palms down, thumbs down, thumbs up)
Karlsen lateral raises
20x3 5 2+hold

Rear delt raise
20x20

Was going to do front raises but shoulder/collar didn't like it so

Done

9/28/09 Monday, Final week of the base phase!

Up at Ass O'clock
Half cup coffee
Nos
1.5G tyrosine
1.5 dose tylenol
400 mg ibuprofen
Head hurt

BW 232.5 little high, especially for the AM, but not too bad. I'm more concerned with overtraining than a half pound extra of weight gain at this point.

Bikex25 minutes meh
Dislocates
Foam rolling, lots of time on the lumber area as it was particularly hurty to roll out

SKWATZ!!!!1122oneeleventy!
barx9
oh god ow, right hip flexor and left knee NOT HAPPY
135x9 better
205x1
not a good idea but just sick of warming up
260x9 9 9 9
this took a good 40 minutes

2 Board
135x5
225x5
275x5 5
Woof, hard

Cold showerx5 minutes
Saunax10minutes, while in the sauna did
Calf raises
60+hold
30+hold
15+hold
7+hold
Did some bending the fire and then tried a vacuum and pulled a serratus muscle....Guess I should ease into this
Cold showerx10 minutes

Did the bare minimum. Just got to make it through the week.

4/26/09 Saturday

BW 232 on the nose

Beat the fuck up, tired, stiff, achy.

Bikex10 minutes
Foam rolling
Dislocates

Complexes with the bar

SKWATZ
155x3 3 3 3 3
205x3 3
240x3
280x3 3 3 3 3 3 3 3 3 3 (10)
Did a few sets with a loose belt, Realized that I used more weight than I should have yesterday. Oh well.

Jumps
boxx1
Box+55x1
Box+55+55x1
Box+55x1 1 1 1 1
S'it

Axle curls
80x15 10

DB bench
75x12 12 12

Calf work
Iso
315x1 1 1
280xreps
150xlots of reps

KB alt press
24kgx16/16
Not bad

Frog kicks
15? something like that

Foam rolling
Contrast shower

9/25/09 Friday

BW 231 nice
Two Nos, 800 mgs ibuprofen

Seated bikex25 minutes

Dislocates

Power snatch+ohsq
115x1+5
135x1+5

SKWATZ
135x5
185x5
225x5
275x5 5 5 5 5 5 5 (7)
Ow, again with the knee pain.Got them done and the pain got better with time.

Axle reverse curls
60x four or 5 triples
40x some high rep sets and holds


SPEED bench @~65%
135x3
185x3 3 3 3 3
225x1
245
265
285
305x1 5 lb All time PR! Sweet!
Best friend was at the gym and spotted me for this

Speed (split) jerks
155x3 3 3
Felt pretty good after the first set
205x1 1 1
....huh, these felt really good
245x1 Ugly as sin but a 5 lb PR none the less.

Some leg raises and called it done.

9/23/09 Wednesday

Woke up late so had to lift after work
BW 229
Hopefully that's just a low end measurement. Hoping to be ~232 by the end of the week

Bikex22 minutes

Foam roll
Dislocates

Pwr snatch+OHSQ
45x5+5
115x1+6
115x1+3

SQUAT
135x7
205x7
260x7 7 7 7 7
This was rough, form was off, felt stiff, knees hurt. Lots of stretching and ice tonight

Axle curls
100x5 5 5 5

OHP
115x5
135x5
150x4 4
Narrowed my grip for that first set just a 1/2", made a huge difference.
160x2

Standing calf machine
280x1 iso metric, just held it at the top for as long as I could
240x reps
210x reps
Sore leaving the gym, excellent

Slant board situpsx25

Decline triceps
12kg KBx20
16kgx12

Incline shrug
75xreps
Need to remember to do these

Rear delts
17.5x18 (palms down, Thumbs up, thumbs down) +2
Need to remember to keep the shoulder down on these. Much more effective that way
Front raise
17.5x20 (palms down, thumbs up)
Lateral raise
17.5x20( Palms down, thumbs down, thumbs up)+2
17.5x1 hold (thumbs up)

Done

Smolov Base Cycle Week 2 Abandon all hope!

BW 230.75 After a Big shake and a Nos (protein+sugar+caffeine)

Ellipticalx20 minutes

SKWATS!
135x9
205x9
250x9 9 9 9
Very mild knee problems, they're finally coming around. Stupid joints

Did some axle curls with 80 lbs in here4-7 sets of 5-7 reps

Axle sidebends
80x25

2 Boards
135x5
225x5
255x5 5 5
Easy

2 position power cleans @80%
190x1 1 1 1 1 (5)
Easy, focused on staying on the heels and not catching on the toes

Ab machine, 1 step below the 45lb mark(weights were unlabeled)x20

one legged calf raisex30/30

N pull up on ringsx3

Cold shower

Later
Myoplex (42g protein)
4 hardboiled eggs (24g protein)
2 Bananas

9/19/09 Last day of the easy week of the base cycle...

BW 231.5 High end of what I want, but to be expected since I had a fair amount of sugar yesterday

Lots of foam rolling

Bikex10 minutes just got my heart rate up to ~135

Box jumps
30.5"x1 1 1 1 1
+45x1
+45+45 x1
45+45+25(~40")x1 1 1 1 1
Not supposed to do dynamic stuff during the base cycle, but I just wanted to keep the groove on these.

Oly squats, Buffalo bar (60lbs)
155x3 3 3
240x3
260x3 3 3 3 3 3 3 3 3 3 (10)
Woof

Axle reverse curls
50x four or five sets

Dumbell Benches
75x10 10 10
Called this just right, last rep of the last set was hard. The rest were good

3 position power snatches (70% of 165)
115x1 1 1 1 1
These felt surprisingly good. Not a ton of work, just enough to get a nice pump in the upper back.

Alternating KB presses
20kgx26
or 13 reps per side, not as nice as I was hoping. Rear delts and traps burned

Independent ab rollers (one per hand)
13 shoulders not abs

Pull ups on hangboard
1 2 3
DONE

Do some crunches, band pull aparts, supermans and stretches at home

9/18/09 Friday Smolov base cycle week 1

BW 229 hmm... a little low...maybe. We'll see tomorrow.

Ellipticalx15 minutes
Foam rolling

Power snatch+OHSQ
95x1+3
135x1+1
Felt like crap left knee hurting

Oly squat
135x5
185x5
225x5
255x5 5 5 5 5 5 5 (7 sets)
Felt good by the end

Ab sling, feet to rack+knees to elbows
6+7
3+5

Seated calves

Speed bench
135x3
200x3x8 sets this was supposed to be the workout for the end of the cycle....oh well

Foam rolling

Muscle milk and cold shower

9/16/09 Smolov base cycle day 2

BW 231
Foam rolling

Power snatch and OHSq
95x1+5
95x1+1
Left knee hurt, uncoordinated and stupid

Oly squat
135x7
205x7
235x7 7 7 7 7
Knee didn't stop hurting till set three, even with knee sleeves and bengay

OHP
105x6
125x5
140x2 2
150x2
155x2

Leg lift+incline crunch, slant board 2nd notch from the bottom
15

Precorx20 minutes

First work out of the base cycle 9/14/09

Put on Bengay and knee sleeves before the gym
BW 229
W/U with bar
Power snatch+OHSQ
95x1+8
135x1+5
135x1+3

Squat, oly squat, Oly bar
135x10
220x9 ...too light
225x9 9 9 Easy strength wise, but huffing and puffing because of low blood sugar I think

Sit ups on slant board

3 position Power cleans
185x1 1 1 1 1
Was supposed to be 165 but fuck it
35 second hold with 185

2 Board with 85% of CG Bench 1RM
135x6
240x6 6 6
Last set was semi difficult

Bent rear delt raises
12x~30(10 palms down, 10 thumbs up, 10 thumbs down)
Front raises
12x~30(15thumbs up, 15 thumbs down)
Lateral raises
12~30(10 thumbs down, 10 thumbs up, 10 palms down)
Karlsen crucifix
12x5(5second hold)5(5second hold)

these were all done rest pauseish and my shoulders were PUMPED

Calf raises
240x16
210x5
165x7
Super setted, trying not to psych up too much. Need to save it for squats

Seated hammer curls
25x10
Easy just through it in

20 minutes on the bike at setting 4
Muscle milk and then stretching at home

9/12/09

BW 228
Woke up and my back hurt, never happend before. Supermans,shoulder bridges and press ups

Power snatches up to 155

Squats up to
270x3 ass tacular

Standing jumps to 40.5"

More power snatches.

Home

9/09/09 Wednesday

BW 228

No bumpers so

Squats
135x5
225x3
265x3 3 3 3 3

Knees bothering me, left lower back is hurty. Take friday off and do lots of prehab

OHP
135x3
155
165
175
185x0

NG bench
up to 275 not bad

85%x5 and jumps

bw 234 this is what pizza and sugar do to you

Seated jumps up to ~40" (High box+55+25+25) from low box.
Power cleans up to 220 (failed at 225)
Power snatches up to 165(fail at 170)
Standing/step jumps up to 44.5"

Oly squats
135
225
255x3
270x5 1(paused
Low bar med stance Box squat, low box+pad
315x1
335x1
355x1

Some pull ups in there

OHP
135x1
145x1
155x1
165x1
175x1
did 180 on saturday after a clean but this was probably my best from the rack.

Introductory Microcycle Week 2

BW 229

worked up to
250x5
260x3

Along with box jumps up to ~40"
Deadlifts up to 455
And Power clean and jerk up to 215

Pretty easy, first day and I meet the requirements for the end of the week. Good start.

Enter the Smolov

I've been lifting fairly regularly since I was fourteen. I've gone from 150 lbs to ~225 lbs. I'm not the strongest guy around but I'm proud of my progress. My squat has always been my weak point, and recently after a forced lay off of about a month that still remains true.

So I've to fix that problem and spend my next year or so bringing my squat way up. First with the smolov program (http://www.dragondoor.com/articler/mode3/80/) and later with the Russian Squat Routine (http://www.dragondoor.com/articler/mode3/408/), probably for my front squat. This blog will be a recording of my journey.

At any rate, the plan is to gain about 15 lbs of relatively clean weight during this smolov cycle. After wards I'll try and clean up a bit before starting the RSR.
My current stats
229 lbs
~23% bodyfat as measured by calipers
Oly squat 315
Power squat 385
Waist 39.5"
Arm(flexed)16.5"
Neck 17.5"
Wrist 8"
Thigh 22.5"
Chest 48"
I've just completed the first week of the Introductory microcycle. One week more and I'll be in the thick of it for real. I'm focusing on an olympic style back squat this time round, and my knees are feeling a little beat up. Today though I think I finally found my form again.