Deadlift
1x3 @ 295
1x3 @ 335
1x3 @ 370
Felt like doing one more because I was only able to hit prescribed reps…
1x4 @ 370
A little bit sad about deadlift. Two months ago I was able to hit 405x8 … my strength literally disappeared over night.
ATG Squats (1-2s pause at bottom)
5x10 @ 160
These destroyed my quads.
Concentric Box Jump
5x3
Decided to add this in. Bottom of my deadlift is always the weakest part.
Ab Circuit.
Done!
Bench
1x3 @ 190
1x3 @ 215
1x5 @ 240
CGBP (paused)
2x10 @ 140
3x10 @ 145
DB Incline Press
5x10 @ 60
Lat Pulldown
1x11 @ 150
1x9 @ 160
1x8 @ 160
Smith Row
1x10 @ 205
1x15 @ 185
My bench is so sad
Week 3 Cycle 1
Power Clean
1x5 @ 135
1x3 @ 145
1x5 @ 165
Fifth rep 165 form was horrible. But got that shit up.
Squats
1x5 @ 250
1x3 @ 280
1x1 @ 315
First rep popped up like feather. Second rep…failed. WTF? I refuse to end a squat workout like that so did another set
1x3 @ 295
Paused Squats
5x10 @ 185
Super lactic build up on my quads
AB CIRCUIT
It’s sad thinking that when I did Smolov during the beginning of this year, I was able to hit 10x3 @ 315 squats
=[
[quote]Doh wrote:
It’s sad thinking that when I did Smolov during the beginning of this year, I was able to hit 10x3 @ 315 squats
=[
[/quote]
This might be a bit probing, but is there anything in particular you feel has changed since doing Smolov? Like CNS burn-out, joint soreness or anything? Reason I ask is I too found my strength on squats really dropped in the months after Smolov
[quote]MegaDavo891 wrote:
[quote]Doh wrote:
It’s sad thinking that when I did Smolov during the beginning of this year, I was able to hit 10x3 @ 315 squats
=[
[/quote]
This might be a bit probing, but is there anything in particular you feel has changed since doing Smolov? Like CNS burn-out, joint soreness or anything? Reason I ask is I too found my strength on squats really dropped in the months after Smolov [/quote]
I thought about that before but nothing really has changed. If anything, I eat healthier than before. I never count calories but I always make sure I eat enough and am not starving.
My deadlift actually went up shortly after I ended Smolov. But it didn’t last long because about 2 months ago my strength just randomly diminished. I’m really not sure why…
Week 3 Cycle 1
Press
1x5 @ 115
1x3 @ 130
1x5 @ 145
Last rep was quite the uphill battle
Dips
1x5 @ 75
1x3 @ 90
1x2 @ 100
Dips were definitely weaker today than last week. I could tell as I was ramping up in weights.
DB Shoulder Press
2x10 @ 45
1x8 @ 50
DB Row
5x10 @ 85
Feeling really burnt out…2 more days until deload!
[quote]Doh wrote:
Week 3 Cycle 1
Press
1x5 @ 115
1x3 @ 130
1x5 @ 145
Last rep was quite the uphill battle
Dips
1x5 @ 75
1x3 @ 90
1x2 @ 100
Dips were definitely weaker today than last week. I could tell as I was ramping up in weights.
DB Shoulder Press
2x10 @ 45
1x8 @ 50
DB Row
5x10 @ 85
Feeling really burnt out…2 more days until deload![/quote]
Strong press and dips man, you deserve the deload man 
Ty!
Week 3 Cycle 1 Deadlift
Deadlift
1x5 @ 315
1x3 @ 355
1x4 @ 390
Slowly grinding and recovering my strength I guess. I’m beginning to think I may have overtrained, which could explain my sudden steep drop in strength. If I could double overhand grip 405 with no problem before, why then, am I unable to do so with 275 today and had to resort to reverse grip? This is pure speculation but I recall grip strength having some sort of correlation with CNS as a whole. Anyone know much about this matter?
Deadlift
5x10 @ 225
Pull-ups
5x5 @ bw
These were done with 1s pause to stretch at the bottom
Ab Circuit
…
One more day and it is off to deload! Going to celebrate with some buffet tomorrow after workout 0=)
Week 3 Cycle 1 Bench
Bench Press
1x5 @ 205
1x3 @ 230
1x3 @ 255
Close Grip Bench (paused)
2x10 @ 155
1x10 @ 160
1x9 @ 155
1x8 @ 155
DB Incline Press
1x5 @ 65
1x5 @ 75
1x3 @ 90
Short on time today. Had to make it to the buffet 
But time for DELOAD! (hint: get fat)
END CYCLE ONE
Tomorrow marks the end of Cycle One and its deload week. Can’t wait to start pounding heavy weights again.
Good bench dude!
Cycle 2 Week 1 Squats
Power Cleans
1x5 @ 115
1x5 @ 135
1x5 @ 160
These definitely felt easier
Squats
1x5 @ 225
1x5 @ 250
1x8 @ 285
I felt like I could push 10. But my belt must have been too tight or something, I had difficulty getting enough air at the top (couldn’t expand my gut).
Paused Squats
1x5 @ 225
1x5 @ 245
1x5 @ 255
1x3 @ 265
1x8 @ 225
Front Squats
1x10 @ 135
1x5 @ 155
1x1 @ 175
2x1 @ 205
1x3 @ 205
First time doing these. I can push for more but my wrist can’t handle it. Going to slowly work on wrist flexibility first.
Cycle 1 Week 1 # 1x5 @ 275
Cycle 2 Week 2 # 1x8 @ 285
Cycle 2 Week 1 Press
Press
1x5 @ 105
1x5 @ 120
1x7 @ 135
Today called for 130, but I decided to use 135 knowing I can hit the reps I wanted. And I did
Press w/ Pause at bottom
5x3 @ 135
Chin-Ups
3x10 @ bw
1x8 @ bw
1x5 @ bw
Simple, clean, and effective!
Initially thought about doing hill sprints, but legs have not recovered (still sore to the touch) and with deadlift session in 2 days, I decided to give them more rest.
Cycle 1 Week 1 # 1x8 @ 125
Cycle 2 Week 2 # 1x7 @ 135
Cycle 2 Week 1 Deadlift
Deadlift
1x5 @ 285
1x5 @ 325
1x5 @ 360 ← Grip slipped after 5th rep. Can do more. I didn’t want to be a bitch so I did another set
1x7 @ 360 ← Was aiming for 8. Oh well, if I hadn’t done the previous set I might have gotten the 8th!
That was end of the work sets for the day. For assistance I did more deadlifts
2x3 @ 315
1x6 @ 275
1x10 @ 235
WG Pull Ups
4x4 with hang at bottom after each rep
superset with Ab Workout
Cycle 1 Week 1 # 1x8 @ 350
Cycle 2 Week 1 # 1x7 @ 360
Cycle 2 Week 1 Bench
Bench
1x5 @ 185
1x5 @ 205
1x7 @ 230 ← had at least 1 or 2 more left in tank. Didn’t want to push to failure with no spotter x.x
Done with work set for the day and decided to do a heavier set.
1x2 @ 245
DB Press
1x5 @ 70, 80,90
1x4 @ 105 ← struggled for a good 3s on 5th rep but failed
1x8 @ 90
Paused CGBP
2x10 @ 135
1x10 @ 145
superset with
DB Row
3x15 @ 80
Cycle 1 Week 1 # 1x8 @ 225
Cycle 2 Week 1 # 1x7 @ 230
Cycle 2 Week 2 Squat
Power Clean
1x3 @ 115
1x3 @ 145
1x3 @ 170
Squat
1x3 @ 245
1x3 @ 275
1x6 @ 300 ← pretty sure I had 1 more left in me. Beating myself up over not attempting one more rep. Also forgot my belt today so I’m surprised I was able to hit what I wanted
Front Squat
5x3 @ 205
My wrist is taking a beating from this. Need to improve its flexibility
Paused Squat
2x8 @ 205
Felt really tough towards 7/8 reps. I don’t want to push myself too far because my lower back from deadlift a few days ago is still midly sore.
Ab workout + some jumps to end the workout
Cycle 1 Week 2 # 1x6 @ 295
Cycle 2 Week 2 # 1x6 @ 300
Is it the front squats that are hurting your wrist?
I did my biceps tendon due to not keeping my shoulder blades “back” enough during heavy front squats and power cleans in the catch phase.
Any chance of a deadlift video by the way?
[quote]panzerfaust wrote:
Is it the front squats that are hurting your wrist?
I did my biceps tendon due to not keeping my shoulder blades “back” enough during heavy front squats and power cleans in the catch phase.
Any chance of a deadlift video by the way?[/quote]
Yeah it’s the front squats. It only applies to my right wrist. It’s keeping me from going heavier at this point. Then again, it’s only my second week doing it. Will probably slowly ease into it. I’ve never heard of hurting the bicep tendon from front squat before, but i hope everything is okay now!
Unfortunately no camera here 
but definitely sometime in the near future.
[quote]Doh wrote:
[quote]panzerfaust wrote:
Is it the front squats that are hurting your wrist?
I did my biceps tendon due to not keeping my shoulder blades “back” enough during heavy front squats and power cleans in the catch phase.
Any chance of a deadlift video by the way?[/quote]
Yeah it’s the front squats. It only applies to my right wrist. It’s keeping me from going heavier at this point. Then again, it’s only my second week doing it. Will probably slowly ease into it. I’ve never heard of hurting the bicep tendon from front squat before, but i hope everything is okay now!
Unfortunately no camera here but definitely sometime in the near future. [/quote]
All good man, just wanted to have a look at your style seeing as you were complaining of slow lower back recovery.
I’m sure your wrist will become flexible soon enough. They always take a while to loosen up as it’s an unnatural position.
Yeah, I have hyper-mobile shoulder blades, and in a tough clean catch or a heavy front squat I have a tendency to allow my shoulders to come forward in the sockets, placing huge strain on my biceps tendon and leading to strains. That’s a big part of why I ditched oly style lifting and started on 5/3/1 last year.
But Phase 4 of this routine will require power cleaning, so I have started trying to get back into the groove… have lost a lot off my max haha.
[quote]panzerfaust wrote:
[quote]Doh wrote:
[quote]panzerfaust wrote:
Is it the front squats that are hurting your wrist?
I did my biceps tendon due to not keeping my shoulder blades “back” enough during heavy front squats and power cleans in the catch phase.
Any chance of a deadlift video by the way?[/quote]
Yeah it’s the front squats. It only applies to my right wrist. It’s keeping me from going heavier at this point. Then again, it’s only my second week doing it. Will probably slowly ease into it. I’ve never heard of hurting the bicep tendon from front squat before, but i hope everything is okay now!
Unfortunately no camera here but definitely sometime in the near future. [/quote]
All good man, just wanted to have a look at your style seeing as you were complaining of slow lower back recovery.
I’m sure your wrist will become flexible soon enough. They always take a while to loosen up as it’s an unnatural position.
Yeah, I have hyper-mobile shoulder blades, and in a tough clean catch or a heavy front squat I have a tendency to allow my shoulders to come forward in the sockets, placing huge strain on my biceps tendon and leading to strains. That’s a big part of why I ditched oly style lifting and started on 5/3/1 last year.
But Phase 4 of this routine will require power cleaning, so I have started trying to get back into the groove… have lost a lot off my max haha.[/quote]
I sure hope so! It’s scary because my fingers go numb and stiff during my front squat sessions. Strangely enough, it’s only on my right hand. Left hand feels totally fine. I’ve recently started doing power cleans too (last time was many years back during high school). Looks like I will finally make way to the 225lb clean I always wanted.