Road to 600KG and Gripper Training

Here’s the video of the 380 lift

2 Likes

Monday June 5, 2017

Finished up with the smolov base mesocycle and I’m really pleased with the results. I went from a 315 training max to a 1 rep PR of 380. I don’t want to run through the intense cycle as I’d like to hold onto as much of those gains as possible. The plan from here is to run a 10 week cycle with Cubd programming. I’m excited to get back to hitting the other two lifts regularly

Work from today:
Deadlift
Warmup
135 x 3
185 x 3
225 x 3
275 x 3
340 x 5 x 2 sets (forgot how important grip strength and calluses are)

Deficit Deadlift (standing on 45 lb plates)
2 sets x 4 @ 320

Chins
BW x 8 x 2 sets
BW +25 x 5 x 2 sets

Shrugs 3x10 with 225 - I tried out using a hook grip here to see if I could start running deadlifts with it. On the last set/last rep I held the bar until my grip failed

Superset (3 sets)
Ez curl x 8
Hanging knee raises x 15

Forgot to mention but my training maxes here are gonna be
Deadlift - 425
Squat - 365
Bench - 250

June 6 2017

Week 1 Day 2

Rep Bench Day (sort of)

Bench
Bar x 5
95 x 5
135 x 5
155 x 5
175 x 10/8

CGBP
2 x 6 @ 185

Flat Bench w/ Pause just off chest
2 x 6 @ 160

Superset DB front raises and side laterals (3x10@15 lb)

After not doin much upper body during smolov I gotta slowly bring back the volume for the other days. I’m super sore from deadlifts yesterday and my arms were shaking benching today…

1 Like

June 8 2017

Week 1 Day 3

Dynamic Squat

Squat
Warmup then 8 x 3 @ 240 (30 sec rest)

Front Squat
2 x 5 @ 185

Pause Squat (2 sec @ bottom)
225 x 8 x 2 sets

Good Mornings
2 x 15 @ 100 lb

Had some shit virus the past 4 days can’t break this cough and congestion. Today has been the first sign of feeling better hoping I can nail my deadlifts and squat on Friday and hit bench before Monday next week!

June 16 2017

I tried to combine deadlift and squats today but I started feeling like shit after deadlifts so my squats planned this week have gone to hell

Deadlift (explosive)
8 x 3 @ 280 (sumo)

Deficit Deadlift (standing on bumper 45)
2 x 8 @ 255

Squat
135 x 5
185 x 5
225 x 5
Started to get real dizzy so I stopped the workout

June 17 2017

Heavy bench day

Regular Bench (paused at bottom)
5 x 2 @ 200

CGBP
2 x 3 @ 210

Paused Bench (at midpoint)
2 x 6 @ 185

Pull-ups - 4 x 10

Military - 5 x 8 @ 100

June 19 2017

Heavy Squat Day

Squat
135 x 5, 185 x 5, 225 x 5, 275 x 3, 295 x 2 x 4 sets
1 x AMRAP @ 295 (11 reps)

Front squat
3 x 3 @ 225

Paused Squat (2 sec in hole)
275 x 2 x 3 sets

Light good mornings and some ab rollers

June 20 2017

No work for today but I did dig out three massive holes in our patio for a patio structure. I guess you can call that conditioning haha my back is pretty sore from working that post hole digger.

1 Like

June 21, 2017

Explosive Bench Day

Bench (w/ pause at bottom) 8 x 3 @ 165
ss with band face pulls x 10

CGBP 2 x 5 @ 175

Superset (5 sets)
CGBP - 155 x 6
EZ Curls - 65 x 6

Wanted to get some pump, the monotony of lifting and not gettin the pump will make you go crazy sometimes… felt good to see some veins popping out haha

June 23 2017

Deadlift rep
135 x5
185 x 5
225 x 5
275 x 5
300 x 5 x 3 sets

SG deadlift
3x3 @ 225

Bent row
135 x 8
155 x 8
185 x 8
200 x 8

June 26, 2017

Bench (touch and go)
135 x 5
155 x 5
185 x 5
200 x 5 x 3 sets

CGBP
2 x 3 @ 210

Stubby Axle Clean/Press
4 x 8 @ 115

Felt horrible today, had a bit too many beers over the weekend for my birthday celebration. One of those days gotta get in hit the weights and get out… thankfully i workout in my garage…

Picked up an axle last week this was the first time trying it out. Its kinda awkward cleaning it but I wanna incorporate more variations of movements.

June 27 2017

Squat explosive - 6x2 @ 260
Deadlift
2 x 2 @ 365
1 x amrap @ 365 (5 reps, stopped myself there)

July 2 2017
Deadlift 6 x 2 @ 300
SGDL 2 x 6 @ 275
Bent row (6 waves) - 155/185/200/210
Curls

America day

Bench (t+g)
135 x 2
155 x 2
170 x 2
185 x 2
200 x 2
210 x 2 x 2
210 x 5

Floor Press
135 x 2
185 x 2
205 x 2
225 x 2 x 2

CGBP - 2 x 5 @ 205

Superset
Weighted chins 4 x 5 +25 BW
Axle Military 4 x 5 @ 135

July 5 2017

Squat
135 x 3
185 x 3
225 x 3
275 x 3
295 x 5 x 2 sets
295 x 7 (amrap)

Front Squat - 2 x 3 @ 225

Pause Squat (2 sec @ bottom)
275 x 3 x 2 sets

Superset - 4 x 8
Ab roller
Bar lunges @ 75

July 9 2017

Deadlift
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
340 x 5 x 2 sets
340 x 9 (amrap)

Snatch Grip Deadlift
315 x 3 x 3

Dead Stop Row
155 x 3
185 x 3
205 x 3
225 x 3

Feeling good about deadlifts this new Rogue power bar has way more aggressive knurling than my old bar. My hands get shredded on high rep sets but there’s no way I’m dropping the bar. It’s gonna take a few weeks to build up some calluses

2 Likes

July 12 2017

Bench (dynamic)
135 x 5 x 2 set
155 x 2
175 x 2 x 6 sets

Close grip bench
185 x 5 x 3 sets

Floor Press
160 x 8 x 3 sets

Superset 3 sets
Chins BW+35 x 6
Axle clean and press 165 x 3

July 13 2017

Squat (heavy)
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2 x 3 sets
335 x 2 (joker)
355 x 2 (joker)

Front Squat 3 sets x 2 @ 235

Pause Squat 5 x 1 @ 295 (2 second pause)

I’m trying to make an effort to emphasize cues and form as I start getting into heavier weights. Watching @Alpha 's cue videos has given some good insight. Really trying to push to my goal of a 405 squat this year.

1 Like