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Test E and Smolov

Today was the last day of the mesocycle. 365x10x3

10 sets of triples with my max 3 weeks ago. People telling me I look tired all the time. But fuck it. I did it. I beat the mesocycle.

Also did arms

CGBP

135x2x15,225x10,275x8PR,275x6,275x5,225x9

Curls, 135x6PR Much stricter form.
115x3x10

Reverse grip bench on smith machine

went up to 2 plates for 10 reps for 3 sets. Its pretty gay.

DB hammer curls

65LBS 3x10 PR

Incline bench (i like it for triceps)

225x10,225x10PR,225x9PR

Used the tricep pushdown and curl machine for some Pre-hab. 25 reps on each machine for 3 sets.

took the week off, back

135x10
225x10
315x2
385x1 RAW PR
405x1 RAW PR
425x1 RAW PR NEW PR spotter told me to stop bouncing off calves
365x5 RAW 5 RM PR
315X5

One of the bigger dudes in my gym (competing BB, used to PL) told me that if I I strengthened my hams to the same level as my quads I could squat a lot more. Also my abs are fairly weak so I’m gonna train them every day. and I’m going to train hamstrings twice a week.

Hearing this news I did:

Wide Stance Box squats - speed work with 225x5 for 5 sets
Stiff leg deadlifts 315x5
ham curls

Happy that I got my PR. I did a max test the first day and it was 335, I didn’t go higher than that because it felt pretty hard and slow. after the first few days I increased that max to 365 in excel for new numbers, and trained with those. so I increased somewhere between 60-90 lbs on the squat, doing just squats.

update:

Bench, 315x7
Squat, 365x6 (I’m sure I could do more, will do on thursday)
I cant deadlift yet, but my bent over row is at 315x5, overhand
Start of week 7, injections all gone smoothly so far.

[quote]MikiB wrote:
One of the bigger dudes in my gym (competing BB, used to PL) told me that if I I strengthened my hams to the same level as my quads I could squat a lot more. Also my abs are fairly weak so I’m gonna train them every day. and I’m going to train hamstrings twice a week.
[/quote]

Wait you strengthen your legs and you can squat more? say it aint so… :stuck_out_tongue:

No but really if you after ‘lifting more weight’ and not body building, sure go for it. Some pro’s don’t do squats cause their hamstrings overpower their quads.