[u]Base Cycle Week 1:[/u]
The first week was tough. As I sit here now my legs quite sore and quite fatigued. As the week progressed we realized that we need to eat a lot more.
What follows is what we did over the past 6 days.
Squat: Me 4x9 @ 240 lbs
Max 4x9 @ 330 lbs
Curtis 4x9 @ 215 lbs
Matt 4x9 @ 170 lbs
Pull-ups+chin-ups: We all did a few.
Dumbbell bent over row: Me 3 or 4 sets of 8 at 65 lbs. Max used 90 lbs I believe. Not sure on Curtis or Matt.
Preacher curls: 3-4 sets of 3-5 painful, agonizing reps @ 65 lbs in strict style. Max, Curtis and Matt managed more reps in general.
Hammer curls: 3x8 @ 35 lbs w/ dumbbells for me.
Grip machine for several sets of 10-12. Worked up to a weight between 180-225 lbs.
(Workout with another person not involved in Smolov)
Bench press 6x6 @ 155 lbs. Easy.
Standing military w/ barbell: 4x6 @ 95 lbs.
Incline db press: 50x10, 2x10 @ 55.
Shoulder and rotator cuff assistance exercises.
Went to shot put ring for overhead shot throws. Reverse overhead distances ranged between 45-47’.
Squat: Me 5x7 @ 260
Max 5x7 @ 350
…unsure on others
Clean w/ push press/power jerk: 135x6, 185x6,5,5. (Max usually doing around 8 reps on those.)
Snatch pull: 185x4, 235x3,3, 255x1
Operating on minimal sleep, I did a very minor workout and promptly fell into a 3 hour nap.
Bench 7x5 @ 170
Squat: Me 7x5 @ 275
Max 7x5 @ 375
…once again I forget the others. I’ll calc their numbers later
This workout was tough.
Clean + push press/power jerk: 95x4, 135x2, 185x1,2, 205x1
Deadlift: 205x2, 275x3, 315x1, 365x1, 405x1, 425x1
I decided to go for a relative max in the deadlift because I am considering starting a dl cycle with the smolov. I use a high-bar, narrow o-lifting stance in my squats, so I’ve been seeking more lower back activation.
We went over to CMC in the morning for squatting…and a strongman field day…
Squat: Me 10x3 @ 295
Max 7x3 @ 405, 3x3 @ 365
Curtis 10x3 @ 265
Matt 10x3 @ 215
After squatting we moved outdoors for strongman in 100+ degree temperatures!
Keg run (pick up keg, carry around zig-zag of cones, put keg on 48-54" plyo box). We each did this twice. Once with Keg II (~130 lbs) and once with Keg III (~160 lbs). Runs were timed.
Log clean and press @ 165 lbs. 60 seconds. Max managed 8, Curtis 7, I did 1 and Matt nearly hit one rep. Very awkward movement for Matt and I.
Farmers walk (205 lbs/hand) and sled pull (270 lbs) medley. First, we took the farmers handles 40 yards, then pulled, backwards, the sled via ropes 40 yards. Runs were timed. I ran a 52 flat. Matt ran a 56?. Max did 43-44 seconds. I forgot Curtis…
That put the finishing blow on our legs. Now we shall eat and rest until Monday, then Week 2 of the base cycle will begin, with each of us tacking on another 20 lbs to our working weights.