Winded, the +3kgs is noticeable… I feel like adding 3kg every 3rd week rather than 1 per week makes sense, getting adjusted over the weeks insted of just linearly going up, but it definitely makes the first week suck.
I also had dinner prior to training today, so realisticly +5kg lol.
100 reppers
Neck curl 5k
Curls 10kg
BPAs
30s run 30s walk
3km
I usually do distance intervals, but time intervals are just much more convinient, i guess there are apps for distance intervals, but this way i dont have to bring my phone out either.
4x3 throws, rows same weight same reps, 5 strict bench abs on 5/3/1 sets, 10 on BBB sets, less strict.
BSS - Chins - Dips
10/leg - 6 - 5
Skipped assistance and conditioning, friends comming over
Spent sunday preparing everything for the week, cooked up alot of food, wrote down all of my training, so i can take my mind off of it during the week days, and just get it done.
Still can’t walk properly after doing calves friday, just like last time i did calves… The muscle just kind of cramps up, gonna make an effort to do more calves, seems to be the only muscle that im not hitting, considering how sore and destroyed i get when i do train them.
I really liked getting up earlier for a quick walk in the morning, so i did that again today and probably will keep doing so, just a mile, dark times in Denmark tho, so i dont even get a glimpse of the sun sadly.
AM
1.5km vest walk
9 pullups, 20 pushups, 20 squats
Just trying to get some more work in, i miss the feeling of having just worked out in the morning, before going into work, feeling fresh and ready, not having to “wake up” at work… After this cycle ill deload (fits perfectly with my work, going on a course after W3 so that’ll just be hotel workouts) and then ill see if i can do my assistance work in the mornings.
Log for the whole week, will probably start doing it like this, so i can log it out while planning the next week ahead, since i keep “forgetting” to log anyway.
Logging my workouts was too much of a hassle, aswell as adding alot of stress, i always feel like i gotta do more to log more.
Been doing BBB for a while, just started on Smolov bench program, been chasing that 100kg bench forever, so its about time to do a specialized program, not sure i can recovery from 4days of benching tho, lets see.
I will probably log once a week in the future, i do like writing down my thoughts and tracking progress.
Good to hear it. Yeah, logging here sure can be a double edged sword. It can / will make you feel that you should work harder. Sometimes a good thing, at other times not so much.
I reached the 100kg sometime this year, for me it was doing loads of push-ups that seemed to do the trick. Good luck in your quest
First week of Smolov Bench done, im quite surprised that my shoulders aren’t screaming from benching 4 days a week.
Been slacking on assistance and recovery workouts, completely stopped doing my daily walks due to shitty weather, i’ve found my rainsuit and put it in a more convenient place to limit my excuses… I can definitely feel in my legs and back that im not moving around as much as i should.
Pullups and abs between all bench sets
Pushups, swings or abs between (most) other sets.
Yeah the overall goal is just doing more sets with higher weights, keeping volume the same… With this im doing a few less reps every day, but with a higher percentage of max, totalling like 130 reps at 80% over the week.
No assistance on the last days, didn’t feel too good.
All bench sets supersetted with pullups and abs.
Did 150 kb swings and 50 pushups every weekday morning
Got in 5 vested walks on week 2, 3 on week 3
Next week ill test bench and see where im at, ill probably follow the same routine but with lighter weights, and do the test on day 2 or 3.
Im pleasently surprised with how my body reacted to this bench volume, i always thought that when i felt shoulder issues, it was from benching, but this has shown me that it most likely isn’t, i do feel like my elbows are having a rough time tho, but only during sets.
Loving the routine, might do another cycle of this, or try the squat routine insted.
