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