jvance Posted February 5, 2017 Author Share Posted February 5, 2017 (edited) Two toughest days thus far of Smolov front squats... yesterday and today, finished the base cycle and successfully completed all prescribed reps at the weights the formula gave me. Friday 223x5 x7 sets, brutal but only had to rack and resume after rep four, 2/7 sets.. also got within a hair of CCSing level 13 on the V2 gripper, which would be a PB Today finished out the base cycle with the back to back session at 235x3 x 10 sets.... absolutely tested my mental toughness and willingness to push myself past my perceived limitation. However, in five weeks I was able to complete 30 reps at my original 1RM, quads are noticeably thicker along with better thoracic stability and core strength. I really love (hate) the front squat! Also did 40 reps at 162 on 2hp, mostly in triples between sets with thumb guards on - decided I need more volume in my grip as pinch strength is lacking lately. Edited February 5, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted February 6, 2017 Author Share Posted February 6, 2017 (edited) Clean, push jerk, split jerk, to 185 Strict press, attempt at 175, no go, 135x5 Floor press to 185x3 Klokov press 95x5 Snatch balance to 115 (2x10lb kb hanging off ends) Breathing supermans, 3x30s Breathing front rack holds, 3x at 315 full inhale/ex/in V2 gripper ccs x5 L11 L/R Level 14 x5 mms, x3right Rt left 149x5x5 Rt right 169x5x5 Sauna 10min then cold shower Edited February 6, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted February 8, 2017 Author Share Posted February 8, 2017 Yesterday trapi, clean and snatch pulls Snatch balance to pr 155, plus pause snatch same weight Box jumps from seated posn, to 47inch Today breathing superman, 1m plus 45plate on back Breathing leg raise plus up to 180lb on chest, 2 sets 1min each Pause strict press, 10s hold up top to 145, 20lb loose kbs 2 28kg kb strict press 3x3 Plus 3 20s holds single rep lock out holds Grip 150lb 2hp block, 20 reps randomly triples mainly V2 gripper mms 3x5 level 11 speed closes Quote Link to comment Share on other sites More sharing options...
jvance Posted February 9, 2017 Author Share Posted February 9, 2017 Recovery day, foam rolling and deep breathing 15m sauna/10m/5m broken up by 3m cold showers Quote Link to comment Share on other sites More sharing options...
jvance Posted February 10, 2017 Author Share Posted February 10, 2017 Base cycle 1rm test day before 2wk deload, FS to 255 and BS to 295, both PRs for strict olympic high bar atg. Also tested OH squat for pr 185, all squats up 20. My pr for low bar parallel is 335, but high bar is much better for lumbar and core strength and athletic movement. 8 more weeks of this and i hope to add another 30- 40 to all. I hand hook grip dl, to 355 right, left 345, prs for individual hands V2 gripper attempted level13 ccs, still a hair short - persistance will overcome. Sauna 10m/cold shower Quote Link to comment Share on other sites More sharing options...
jvance Posted February 13, 2017 Author Share Posted February 13, 2017 (edited) V2 gripper L11, 3x3 ccs Pause snatch + snatch to 95, 5 sets SP 120x6x3 Klokov press 95x6x3 Squat clean, thruster, split jerk working 165, 5 rounds of this complex Box jump up to 45inches Pause FS 165, 3 singles, 5s pause FGX dl, 175 x 9 4 sets Sauna/cold 2x 8m/2m Edited February 13, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted February 15, 2017 Author Share Posted February 15, 2017 (edited) Light snatching, 5 sets of doubles at 95 Cleans to 165, power jerks, 3 singles SP, power jerkx2, split jerk x2, 3 sets at 125 3 sets of 5 SP at 125 Pause FS 165, 3 singles with 8s pause atg Fgx dl 185, 5 sets of 7 1 hand hook grip holds, to 255 for 3 sec holds Floor press 3x3 165 Weighted superman/plank 90lbs 1m each then 8 pushups Weighted breathing exercise, lying on back with 212 lb on chest, 30 seconds Depth box jumps to 39 inch from24inch drop. 5 singles 12 min sauna Edited February 15, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted February 17, 2017 Author Share Posted February 17, 2017 Snatch to 115, 8 doubles C/J to 165, 3 singles FS 165, doubles first speed then 5ct pause, 3 sets BS 225 3 doubles same format Fgx 195x5x7 20kg kb pinch holds OHS box jump, to 39 inch Sauna/cold 3m each 5 rds Quote Link to comment Share on other sites More sharing options...
jvance Posted February 18, 2017 Author Share Posted February 18, 2017 Klokov warmup Snatch practice, 10 sets speed doubles with 75lb, a few more with 95. Really need reps to get the timing right on a smooth and efficient second pull. FGX DO DL 208x3x10sets Light back extension on roman chair Quote Link to comment Share on other sites More sharing options...
jvance Posted February 18, 2017 Author Share Posted February 18, 2017 Later in day Overhead warmup Power jerk/split jerk double at 125, five sets Strict press 130x4x8 sets Quote Link to comment Share on other sites More sharing options...
jvance Posted February 20, 2017 Author Share Posted February 20, 2017 Snatch work doubles at 105 A couple light c/j at 125. Strict press 130x6x6sets FS doubles, speed then pause 3 sets at 175 Some ccs work to ez 2.5 left and hard right Fgx do dl 197x9x 4sets Quote Link to comment Share on other sites More sharing options...
jvance Posted February 21, 2017 Author Share Posted February 21, 2017 Sick, sinus headache and achy w/ sore throat. Cooking out the virus in sauna, 2x 15m sessions, 200degrees. Hopefully it helps... Quote Link to comment Share on other sites More sharing options...
jvance Posted February 22, 2017 Author Share Posted February 22, 2017 Surprisingly strong workout in spite of not feeling quite 100%.. Clean 2nd pull drill, 5x8, empty bar to 115 aim to hip drive the bar to ears and then overhead on last rep, strictly contact momentum. Got the drill from gold medalist Torohktiy. Strict press, 135x5 x7sets... surprised at the lack of a struggle with all the volume Front squat doubles, speed then 5ct pause 185, 3 sets Fat gripz extreme 209x7 x5 sets, again these felt great, still never came close to failure given the 35 reps at a moderately heavy thickbar weight. Sauna 10m/cold shower 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted February 23, 2017 Author Share Posted February 23, 2017 Light snatch 2nd pull drills, about 30- 40 reps. Up to no more than 95lbs... pubic bone area very painful, need to adjust contact pt about an inch upward. Otherwise snatch technique needs to be more vertical in bar path. Catch needs adjustment as well. Ill upload a form check video so maybe someone well versed in olympic technique can pipe in if they'd like. Ab work: weighted planks and floor press leg raises, 45lb plate on shin for ten reps. Goodmornings and back extensions to finish. 8min sauna/cold shower Quote Link to comment Share on other sites More sharing options...
jvance Posted February 25, 2017 Author Share Posted February 25, 2017 Snatch/clean 2nd pull practice, empty bar 15 reps each Strict press 140x4 x8sets 3 step box jumps, to PR height of 53", 4 total jumps at this height, also a volume PR. Still in my reebok lifting shoes like last attempt. 3ct Pause front squats, to 205#, two singles Same pause back squats, 235 for 3 singles FGX DO deadlift, 220x5 x7 sets, started to fatigue late in these sets but still managed to finish all reps with a wide clean grip, i get slightly more grip in a narrow straight footed deadlift stance, and as a last resort, sumo for maximum grip. However i am trying to get away from sumo as a crutch for my thickbar. Core work to finish then sauna. 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted February 25, 2017 Author Share Posted February 25, 2017 Early AM grinder, still fighting something but its not affecting my strength. B2B day for shoulders/grip. Strict press 150x3x4sets, cut this way short as shoulders were aching FGX DO DL 232x3x10 sets, last set barely locked out. Quote Link to comment Share on other sites More sharing options...
jvance Posted February 28, 2017 Author Share Posted February 28, 2017 AM snatch work, testing out the new Adidas Leistungs (which are amazing)... 95 felt so light off the 2nd pull that I upped to 125 without much effort... ended up doing a few sets of power snatch doubles at 145, heavier but still felt good. Clean and jerk mainly just footwork, only loaded up to 125, just working on timing the thigh/bar contact for max effect Afternoon session BTN SOTS press 76# x6 x3 sets Strict press 130x6 x3 sets Front squat 166x3, 191x4, 217x4x3, 217x5 Fat gripz extreme 207x9x4sets Also gripwise I attempted a left hand TNS of the 122 Super Master and closed it, I don't remember if I've managed that before but I know I've been unsuccessful for much of the recent past. Quote Link to comment Share on other sites More sharing options...
jvance Posted February 28, 2017 Author Share Posted February 28, 2017 Snatch 2nd pull work up to 95, 10- 15 reps Clean 2nd pull work, triples off thigh to high pull, to 145. Cleans 145, 165, 185, 205 Weighted breathing exercise, 45 on chest with bar on top, 135/155/175. 20 holds followed by floor press triples. Sauna 15m/10m with cold showers Quote Link to comment Share on other sites More sharing options...
jvance Posted March 2, 2017 Author Share Posted March 2, 2017 BTN sots press 80#x5x3sets Strict press 135x5x3sets FS 156x3, 180x3, 204x4, 230x3, 217x5x2sets FGX DO DL 221x7x5sets Tough workout bc i had rush thru in 1hr 15m, typically this workout is 2hr with the volume, so a good day Quote Link to comment Share on other sites More sharing options...
jvance Posted March 2, 2017 Author Share Posted March 2, 2017 Sauna 25m, 180degrees, followed by a contrast shower for recovery. Quote Link to comment Share on other sites More sharing options...
jvance Posted March 4, 2017 Author Share Posted March 4, 2017 BTN sots press 85x4x4 C/J to 165 x 5 doubles Strict press 145x4x4 V2 gripper a few no set level 9, felt good but no run at a level 12 pr (short term goal) FGX DO DL 230X5X7 sets Snatch+snatch balance, to 125, 8 sets, last set did 3 SN BL Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 5, 2017 Share Posted March 5, 2017 I see you're running smolov for DO DL with the fat gripz extremes! How's recovery? Are going to be able to pull 4 x a week do you think? Quote Link to comment Share on other sites More sharing options...
jvance Posted March 5, 2017 Author Share Posted March 5, 2017 14 hours ago, Durrs said: I see you're running smolov for DO DL with the fat gripz extremes! How's recovery? Are going to be able to pull 4 x a week do you think? So..... i finished the volume phase with the extremes. I need to log the whole workout but the final heavy back to back day i could not get solid triples. I think out of the nine sets i did i got one or two legit triples, the rest were doubles with partial thirds to about the knees. So 3/4 of the base cycles were good. Ill test a 1rm on thursday or friday. Ive also been running Jr for strict press, splitting the volume up with behind the neck work also. Testing that next week as well. Hopefully it works, especially grip, where ive really stagnated. 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 5, 2017 Author Share Posted March 5, 2017 Yesterday Btn sots press, 95x3x3 Btn standing press, 115x3x2sets Strict press 155x3x4sets, Front squat, 166x4, 180x4, 205x4x5sets, first two of 205 no shoes and pause FGX DO DL 247x3x9, as per last reply most of these were 2.5 reps, i only got good triples maybe twice at most. Now there will be a rest then attempt at PR, before a deload with speed work and isometric work. If im successful with some sizable prs, i will run smolov again in time. If not ill probably run it with wrist curls (have direct carryover to thickbar). 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 6, 2017 Author Share Posted March 6, 2017 Snatch 2nd pull work with 95, still not consistently making good contact. CJ to 175, two jerks, one from pause dip then full speed. Did 4 at that weight. Front squat, 155x4, 180x4, 205x4, 230x3, 230x4x2 Front rack walkouts and jerk drive squats, 295x3, 325x3 Core work/back exts Sauna 12/10m Quote Link to comment Share on other sites More sharing options...
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