Here’s the video of the 380 lift
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…
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.
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
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.