Lots of volume going on in here!
Hows it working for you?
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Holding up, only have a week and a half left of this. My lower back feels extra ‘toasty’ today along with my hips. It’s just smolov and smolov jr as written, with a couple of pulling exercises to make sure nothing gets weak/any imbalances happen Yes, I like high volume I find it works well for me.
Smolov week two day three
warm up then
230X5 god dangit accidentally put the 2.5’s on instead of the 5’s.
235X5
235X5
235X5
235X5
235X5 so much pain…
235X5 last rep was one of the hardest throughout the program
smolov junior week two day three
115X5
135X3
working sets
145X4
145X4
145X4
145X4
145X4
145X4
145X4
145X4
wide grip pull ups
bw+50X4
bw+50X6
bw+50X5
Back couldn’t handle any forms of rowing.
complex 105X5 muscle snatch, and overhead squat doing one rep of each at a time, behind the neck snatch grip pressX5
smolov week two day four
warm up then
250X3
250X3
250X3
250X3
250X3
250X3
250X3
250X3
250X3
250X3
smolov junior week two day four
warm up then
155X3
155X3
155X3
155X3
155X3
155X3
155X3
155X3
155X3
155X3
wide grip pull ups
bw+50X8
bw+50X8
drop set:bw+50X4 bw+35X4 bw+10X8 body weight chin upX8
The squats were brutal today. Upped the rest to five minutes about three or four sets in, otherwise I would of been missing reps in quite a few sets. Bench is getting pretty dang hard to. Tried to do some bent over rows, but my back was not feeling up to the first warm up set.
smolov week three day one
warm up then
220X9
220X9
220X9
220X9
smolov bench junior
warm up of:
95X10
115X7
140X6
140X6
140X6
140X6
140X6
140X6
bent over rows
135X7
185X7
205X4
wide grip pull ups
bw+60X6
bw+60X3
bw+60X4
today was easier than last week
complex 105 pounds muscle snatchX5 backsquatX5 behind the neck pressX5
smolov week three day two
warm up then
235X7 messing with low bar ****ed up form horribly
235X7
235X7 form fixed
235X7
235X7
bench press
warm up then
150X5
150X5
150X5
150X5
150X5
150X5
150X5
bent over rows
165X5
205X2 stopped because of back wasn’t feeling right
weighted wide grip pull ups
65X4
65X4
65X3
65X2
smolov week three day three
warm ups
bar
135
185
205
225
sharp pain stopped first set had to stop rep
smolov jr week three day three
warm up then
160X4
160X4
160X4
160X4
160X4
160X4
160X4
160X4
deadlift
135X3
185X3
205X3
225X3
255X2
277X1
295X1
325X1 10 pound personal record for wrist strapless deadlifts
335X1 20 pound personal record was done over under grip with no strap
wide grip pull ups
bw+65X7 supersetted with upright cheat row with 135X10
bw+65X4 supersetted with upright cheat row with 135X10
bwX10 ultra wide grip pull ups
stiff legged deadlifts off 45 plate
135X10
185X10
185X10
185X10
inner thigh (adducter?) held out for the deadlifting
You having problems with your adductor? Join the club buddy.
Where is the pain… more so in the muscle belly or the insertion points into your hip/pelvis?
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Insertion points into the hip/pelvis. It doesn’t seem to be bothering me really today. So I think I should be in good shape to max my squat out monday if nothing happens and maybe get 20-30 pounds from this.
Last day smolov junior
165X3
165X3
165X3
165X3
165X3
165X3
165X3
165X3
165X3
165X3
165X2 accidentally did an extra set
speed deadlifts
200 poundsX20X2 45 second rest between sets (that is 20 sets of two)
weighted ultra wide grip pull ups
15X5
15X5
15X3
15X5
15X5
back is absolutely fried, pulling exercises with straight feet/closer stance is all I can do for my legs to train them right now. Hopefully they will heal up enough in the next three/four days to get a heavy single in if not I will just max out when it has healed.
[quote]DSSG wrote:
Insertion points into the hip/pelvis. It doesn’t seem to be bothering me really today. So I think I should be in good shape to max my squat out monday if nothing happens and maybe get 20-30 pounds from this. [/quote]
Be careful. I would avoid any type of lunging/single leg squats for awhile. Due to the lack of vascular supply to this injury, it takes a long time to heal. Make sure you keep your glutes activated. Although saying this aslong as its not too bad, I feel that squatting does not do much for the adductors anyway.
Uncle Bird.
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Been sick since the day after the last day of smolov junior. Will be updating this post later today when I am back with some new personal records.
squat
barX5
135X5
185X3
225X1
255X1 went up smoothly
280 fucking stapled what just happened?!
bench
95X5
115X5
135X3
155X1
175X1 10 pound personal record of weight used (five pounds higher than the estimated max I used)
several tries but always failed at lock out for 185 and 180
squat attempt number two
135X5
225X2
245X1
265X0 felt heavy as ****
stiff legged deadlifts
135X10
195X10 easy
195X10
195X10
floor press
135X5
160X3
160X3
160X2
ultra wide grip weighted pull ups
15X10
15X10
15X10
I think being sick has effected my lifts today. Still went from 160X3 to 175X1 for bench press though, no results seen so far for squats.
You better start overhead pressing buddy. The race is on.
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If there is one lift that I am good at, it is overhead presses. The race indeed is on for a 200LB/90KG press.
How much do you weigh?
How long do we have to reach this target?
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134 pounds or 60 kilograms. And to reach it by the start of next spring or the end of next spring.
Maximum effort upper day
ME close grip bench press
45X5
65X5
85X5
95X5
105X5
115X5
125X5
135X5
145X5
155X4 didn’t make it because of form break down
155X5 10 pound personal record
160X3 called it here didn’t reach failure, I could of possibly of done a very slow and ugly fourth rep
130X9
floor press
135X5
160X2
150X3
150X2
bent over rows
135X6
185X8
185X8
185X8
weighted wide grip pull ups
20X6
20X6
20X6
bent over rear delt raises with plates
10 per armX20
25 per armX9 it does nothing for the rear deltoids or atleast how I am doing it
tricep extension
65X12
75X8
75X5
75X5
Will be trying to get a triple at 165-170 next time and a single matching if not higher my bench press max. I don’t think I will be doing any isolation work for my shoulders…
Me sumo deadlift
barX7
95X5
135X5
165X5
185X5
205X5
225X5
255X5
275X5
225X8
good mornings
95X5
115X5
135X5
155X5
175X5
175X5
zercher squat work sets
185X5
185X2
clean high pulls
135X8
165X10
165X10
165X10
stiff legged deadlifts
205X10
205X10
tried to do front squats instead of zerchers, was putting too much pressure on my chest (still sick)
4X1200 feet sprints on uneven dirt/stone terrain
2X500 on same terrain