Semi Committed, Semi Beginner, Semi Everything

I hate when this thing doesnt update

BS
50 2x5
80 1x5
100 2x2
110 2x2
120 1x1
130 1x1
135 1x1
105 5x3
110 1x2
115 1x2
120 1x1
130 1x1
135 1x1

31 reps at 72 percent, or higher, of my 1RM. Pretty much what I am shooting for.

Random curls

20 min on the bike low intensity.

Nice comeback workout after lifting only about 16 hours after maxing on deads. I am happy. On to hitting 145 in the next week!

Benched today
3x5 50kg
1x5 80kg
1x3 90kg
1x2 100kg
1x2 110kg
1x1 120kg
1x1 125
1x1 130
1x1 135
1x2 140 (got a swedish guy to help my spot but he helped before I needed it so I did two reps with assistance :frowning:
2x2 110
1x1 115
1x3 115
1x1 120

Decent amount of high weight intensity and volume. Have moved my grip in and it really is helping a lot, my shoulders were doing to much before, think i am going to keep practicing with it moved further in.

Super close grip (tris)
2x10 60

Incline
3x5 50kg
4x5 70kg
1x8 70kg

Military Press, standing
3x5 42kg
6x3 52kg

FS, hadn’t done them in awhile.
3x5 60kg
1x5 80kg
2x2 100kg
3x2 105kg

This took about an hour and fifteen minutes and I hadn’t eaten enough so I was too exhausted to do anymore squats or any cardio but overall a really solid lifting workout, am happy with it.

Last Wednesday played basketball for the first time in about a year, was rough but fun. Then went to Rome from Thursday to Sunday, walked a ton and climbed a lot of stairs, including St. Peters Basilica, so that was good but I ate a tonnnnn of delicious and unhealthy things and drank lots of beer and wine.

Back to the gym today.

Squats
2x5 50kg
1x5 70kg
1x3 90kg
1x1 110kg
1x1 120kg
1x1 130kg (harddd)
1x1 135kg (harder)
1x1 140kg brutal lift but I hit it again, need to squat more.
2x5 95 kg. Was completely worked after this, 5 reps is like a cardio workout and strength workout all in one.
Thinking about starting Smolov soon.

Incline Bench
3x7 70kg
1x10 70kg

Flat Bench
3x10 70kg

Great pump but the pecs were not ready for high reps and volume, going to be sore tomorrow.

Ran 2 miles in 17min 20 seconds, not bad for the first time in at least two months, the running felt good despite that I smoked cigs and cigars like crazy last weekend.

Tricep work.

Overall, really solid workout, had no energy in the beginning and was stiff but it ended up feeling good towards the end and got a good variety of work in.

Tomorrow Back and military press, at least that is the plan.

Worked out tuesday.

Did deadlifts and a bunch of other crap, mostly forgot what I did but.
Got up to 120kg deads with good form and quick. Lat pull downs, rows, some biceps.

Hang cleans
1x10 and a bunch of others at 50kg
2x3 70kg

Military Press
4x5 50kg
1x2 70kg
1x1 70kg

Ran 5k after it in 26:36 which impressed me.

Went out and got hammered on a tuesday night but ended up having enough energy to play basketball for over an hour last night. Feeling leaner and stronger than pretty much ever before.

Back to the iron today, 3 cups of coffee before lifting.

Squat, completely mixed it up, thinking about starting Smolov jr next monday.
warm up…
3x6 90kg
2x6 95kg
1x10 95kg

Incline bench
1x10 60kg
1x8 60kg
1x5 80kg
2x2 100kg

Bench
2x10 60kg
3x7 90kg
1x2 120kg

Close grip bench
2x10 60kg
1x3 90kg
1x4 90kg

More tricep work with dumbells and cable flys.

15 min bike riding then 8 dips, first time doing these in at least 2 years, felt good.

Overall, great pump and really solid workout, felt jacked by the end of it. Think Smolov, even jr style, will kill me though.

Legs were feeling pretty sore today after a fairly brutal stretch of squatting, running and playing basketball.

Started with Cleans
2x2 50kg
3x2 70kg
2x1 80kg
2x1 90kg
1x1 100kg

Finally got 100kg again and it was actually pretty easy, could have hit more and should’ve tried but i hate having to put the bar down, think 100kg is going to be my max until I can switch gyms to a place where I can drop the weights.

DL
5x3 100kg for Speed, last set was from the snatch position.

Standing overhead press mixed with random hang cleans
3x5 50kg
2x3 60kg
1x2 70kg
1x1 75kg (most weight I have done with this exercise, was heavy but definitely not a max, got at least 80 in me)

Would love to get 100kg by the end of the year.

Did lat pulldowns, rows of a few different sorts and face pulls (for the first time ever) and holy hell i felt them.

Rode the bike for 10 minutes then Did biceps
Then rode the bike for 10 more.

Finished took about an hour and 45 minutes. Pretty solid overall, shouldve DL’ed more but wasn’t feeling it and i am drained for like 5 days after a hard DL day so i try and avoid them.

Quick 45 min workout prior to Easter lunch.

Squats
warm up
Did 10 triples
90 2x3
95 2x3
100 2x3
105 1x3
110 1x3
115 1x3
120 1x3

All with good form, my form is getting better and better every session. Felt solid all the way up, starting Smolov jr Monday.

Quick bench as well 54321, pretty weak.
2x10 60kg
1x5 80kg
1x5 100kg
1x4 105kg
1x3 110kg
1x2 115kg
1x1 130kg

Shoulders definitely lacked strength for the bench, a lot of work on them the last few days, but the 130kg flew up anyway so I was pretty happy with that. After the 4 week Smolov program I am going to try and do Smolov Bench if the squat program is successful.

Decided against Smolov. I don’t need to just focus on my squat, i need to get everything and my current method (or lack thereof) is seemingly working well.

Back feeling a little sore overall, especially spinal erectors.

Supposed to be a back day too so I started with hang cleans.
50 2x5
70 2x3
80 2x2
90 2x1 (last rep was sloppy so stopped there, not particularly hard though, my form kinda sucks though.)

FS
50 2x5
70 1x5
90 1x3
100 2x2
110 x1
120 x1
125 x1 (former PB and plus 5kg current)
130 x1 (5kg PB all time and current 10kg jump)
Really happy about this remembered to drive my elbows up and that helped a lot.

BS–Worked out yesterday and had 0 plans to do these today but was already in the rack so…
90 1x5
100 1x3
110 1x2
120 1x1
130 1x1 Went up the easiest it ever has, so i said F it and went for a PB.
145 1x1 Got it and frankly it went up pretty easily, should have gone for 150 after but didn’t.
120 1x2 Felt drained after this.

PLus 10 kg FS plus 5Kg BS in one session and a day after squatting pretty heavy. Stoked.

Lots of curls.

Ran 2.2 KM in about 11:20 min the machine shut down and stopped working WTF. Was planning on running 2 miles in 16 min or less but just gave up after the machine shut down.

Biked for 5 min and called it a night.

Bench, tris and shoulders manana.

Just realized that even though I am trying to focus on my squats I have only squatted about once every 3 days since I started this log. I have missed about 9 days of lifting because of illness and travel but still it’s not enough, am going to try and push it to 4/5 times a week. I guess that is why my squat hasn’t flown up as fast as it should have.

Bench day, am now considering using Smolov jr for bench instead, i have no idea what I am doing right now!

BP
2x10 50
2x5 70
6x6 100 (What first day of Smolov jr would be at a max of 140)

Was reasonably hard but I got every rep pretty well.

DB tri press
2x8 55kg total

Deltoid Triad
3x12 For side lateral and shoulder press in a superset x3, holy hell that burned and I only used 4kilos

OHP
3x3 50kg
2x2 60kg
2x1 65kg
Felt the deltoid workouts on this for sure

3x8 Dips

Tri pulldowns and a few other tri deals.

Bike for 10 min and a few crunches.

Dips felt good, shoulders got worked like crazy and my chest got a good pump, lower back is a bit sore from all the ATG squatting, should be good to go tomorrow though, if not upper back day and maybe cleans. See how I feel.

Did not enough before I lifted and forgot to drink coffee or buy an energy drink before. So needless to say my overall workout succccccccked today. Whatever.

BS
50 3x5
70 1x3
100 4x4
105 3x4
110 1x6

Planned on doing 8x4 with 4 at 100 and 4 at 105 but decided to man up on the last rep.

Curls
15kg 4x5 strict iso curls.

Then felt like I was going to pass out so decided to go home and eat!
Had 3 tomatoes, 300 grams of cottage cheese, 200 grams of lentils and 2 eggs. Feel much much better now.

2nd day of Smolov jr benching tomorrow 7x5 @ 105kg should be pretty rough but I am sure ill get through it, not going to do any accessory work while on this program. Will try and BS again tomorrow if i have energy after BP.

decent caffeine tablets are your friends.
But tomatoes and cottage cheese as the bulk of your post-training meal? where’s the red meat?

[quote]caveman101 wrote:
decent caffeine tablets are your friends.
But tomatoes and cottage cheese as the bulk of your post-training meal? where’s the red meat?[/quote]
Yea, I need to look into those. Had 3 cups of coffee before I lifted today and that definitely helped. Cottage cheese, lentils and eggs are decent sources of protein and more importantly cheap, I am broke right now. Had meatballs about 2 hours later though so that was something at least.

Smolov Jr BP week 1 day 2
105kg 7x5

Got them all and it was easier than the 6x6 two days ago. Shoulders were a little sore from the unusually amount of work I did but all the reps were solid and not exceptionally hard. Next is 8x4 at 115, which seems like a ridiculous jump but am going to give it a shot and move to 110 if necessary.

Did some face pulls, lat pulldowns (different grips), barbell rows and the thing where you put the barbell between your legs and pull the weight to your chest-stomach and then called it a day.

Squats tomorrow.

Ate quite a bit before working out (no red meat, sorry caveman) and drank a bunch of coffee. Rack was taken when I got in, there were two assholes doing curls in the squat rack with a total of 37.5kgs and they were assisting each other pretty much every rep, almost lost it. Luckily they finished quickly and i got started.

BS
60kg 3x5
80kg 1x3
110kg 1x2
120kg 1x1
130kg 1x1 (Flew up)
140kg 1x1 (Easiest 140 by far)
150kg 1x1 (Boom new PB plus 5kg) wasn’t too bad of a lift either pretty fast and clean.
110kg 3x3

Called it a day for squatting not great volume in but hit a new pb and still got some decent heavy lifting in.

Curls
Seated concentration 8x8 10kg

Ran 2 miles (3.2km) in 15:50. Surprised how easy this was with my recent disdain towards running. My legs felt fine during the run, just my lungs didn’t like it (stupid smoking.)

Standing curls 2x6 17.5kg

Getting stronger and leaner every week (at least that’s how i am perceiving it). Loving this lifting consistently thing, a whole new experience.

Didn’t post yesterday but lifted. Smolov jr. continuing. It said 8x4 at 115 was the goal but that was a 10kg jump from 105 so i was weary. Tried 115x4 and did one set and said f it, there was no chance i was going to finish with that weight so i dropped down to 110

BP
60 2x5
90 1x5
115 1x4
110 7x4 (i might have actually done 8 i lost count at set 5/6 but made sure I did at least 7 in any case)

Supposed to lift again today but I might put it off til sunday, i am kinda hungover and pretty beat in terms of bench and every thing else. Might have my first true off day in 2 weeks.

Did some pullups, not very many i suck at them, going to definitely start doing this a lot more, i need to work my back more.

After pullups did a bunch of lat pulldowns
Rotator cuff stuff

16 min cardio.
Hopefully get to the gym later tonight if not though, oh well.

Didn’t go to the gym yesterday, took an off day and ate a ton, my body felt amazing today.

BP Smolov day 4 week 1
10x3 115 kg Tough but not terrible.
Shoulder work, very light, before benching

Next week is 6x6 at 105, 7x5 at 110, 8x4 at 115, 10x3 at 120. If that is too much i might just make 2.5kg decreases. We’ll see Tuesday.

DL Double overhand grip
2x8 60kg
3x3 110kg
2x2 130kg
2x1 150kg
1x1 160kg

I think this is about what I did a few reps might be slightly off but its the general gist. 160kg was easy, grip was the only issue.

DB curls
15kg somexsome
17.5 somexsome
12.5 yougettheidea

20min on the elliptical like machine.

Good workout, shoulders are a little sore, going to eat a ton over the next few days to help with recovery.

Squats and maybe cleans tomorrow, we’ll see. Possibly even a 5k.

Gym was packed, went later than normal and everybody and their mother was at the gym it seemed like.
Not really a good time to do cleans when it is so damn full since the gym is sooo small.

Did squats instead!

BS
70 2x5
90 1x3
100 x7 (so. many. reps. ahh.)
105 x6
110 x5
115 x4
120 x3
130 x2 (first time doubling this, not fun but not terrible either)
140 x1 (really easy)

Focused on keeping my lower back tight, been rounding it at the bottom, I lost a little depth but still well below parallel.

FS
70 x5
100 2x3
120 x2 (first double with this weight, was pretty rough on the second rep but definitely getting alot better at these.)

Squats felt great, back feels better. Double win.

Cardio
Elliptical type thing machine. 27 min on this 500 calories.

Stretched my lower back and went home completely spent. Solid workout, had a coffee and monster before. I am struggling to eat enough to keep up with the intensity right now, first time in my life.

Gym was packed, went later than normal and everybody and their mother was at the gym it seemed like.
Not really a good time to do cleans when it is so damn full since the gym is sooo small.

Did squats instead!

BS
70 2x5
90 1x3
100 x7 (so. many. reps. ahh.)
105 x6
110 x5
115 x4
120 x3
130 x2 (first time doubling this, not fun but not terrible either)
140 x1 (really easy)

Focused on keeping my lower back tight, been rounding it at the bottom, I lost a little depth but still well below parallel.

FS
70 x5
100 2x3
120 x2 (first double with this weight, was pretty rough on the second rep but definitely getting alot better at these.)

Squats felt great, back feels better. Double win.

Cardio
Elliptical type thing machine. 27 min on this 500 calories.

Stretched my lower back and went home completely spent. Solid workout, had a coffee and monster before. I am struggling to eat enough to keep up with the intensity right now, first time in my life.

Smolov bench workout #5 Week 2 day 1
60kg 1x10, 1x3
jumped straight to 105
105 6x6 Shouldve warmed up more, first set was stiff. Second set gave myself about 70seconds of rest, not nearly enough and it was rough. From there on out i gave myself between 150-200 seconds every set, helped a ton.
110 7x5 Thursday.

Hang Cleans
1x5 50kg
3x5 60kg (Explosive!)

Face pulls
5x10 Varying weights

Tricep pulldown
3x10 varying weights

Pullups/chinups
A few, really suck at these really suck

Lat pulldown, very wide grip
A lotx A lot

Light shoulder/rotator cuff work.

Finish.

No cardio today, shit I need to do but solid otherwise.

Squat day!

Went in having no idea what my rep/set range would be, I usually at least have some sort of plan.

BS
50kg 2x10
100kg 1x3
110kg 3x3
115kg 3x3
120kg 3x3

Pretty brutal, average of 10 triples at 113.5. Did 10 triples 11 days ago and averaged 101.3. Crazy jump in under two weeks.

Curls
somexsomexsome

Cardio
30min of funny walking machine-500cals

2 hours after this workout ended went and played basketball for over an hour. DRAINED. Smolov should be rough manana.