blueviper42 Posted March 13, 2010 Author Share Posted March 13, 2010 3-12-10 core: L-ups 3x70 hanging leg tucks 3x35 situps 3x100 squat: 6x135 warmup 7x5x180 Seven sets is quite a few. This was hard. Next week will be very hard. Also did upper body. Bench press, Overhead press, Lat Pulldown, Pullups, Wrist Curls. Didn't feel like typing them all up. Squatting again tomorrow. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 13, 2010 Author Share Posted March 13, 2010 3-13-10 core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squats: 6x135 warmup 3x3x190 6x3x195 1x3x200 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 15, 2010 Author Share Posted March 15, 2010 3-15-10 core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squat: 1x8x135 warmup 4x9x170 Oh my god the 4 sets of 9 were pretty damn hard. However, I don't feel they were too significantly harder than the 4x9x155 last week, which leads me to believe I've already gained some good strength. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 17, 2010 Author Share Posted March 17, 2010 Today since I'm back home in Olney I got to workout in the highschool gym with the power lifters. Got to see some old friends of mine. These guys are STRONG. Three of them are going to state power lifting in 2 weeks. One of my old friends, 165 pound weight class, has a 1225 pound 3 lift total Those guys are beasts, they lift really intensely too. core: leg raises 3x70 hanging leg tucks 3x35 squat: 1x6x135 warmup 5x7x185 I was wearing my new converses to squat in for the first time, they work really well. This didn't even actually seem too hard. Since I can't lift Friday, I'm moving squats to tomorrow (thursday). Instead of lifting Friday and Saturday, I'll take Friday as a rest day and squat again Saturday. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 20, 2010 Author Share Posted March 20, 2010 As much as I HATE to say it, I wasn't able to do squats on Thursday OR Friday. So I had to miss a squat workout. I picked back up with them today, I'm back at my apartment. core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squats: 1x6x135 warmup 9x3x205 1x3x210 That was pretty hard. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 23, 2010 Author Share Posted March 23, 2010 core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squats: 1x6x135 warmup 4x9x185 That was hard. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 25, 2010 Author Share Posted March 25, 2010 3-24-10 core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squats: 1x6x135 warmup 1x4x160 warmup 2x7x195 1x4x195 1x3x185 1x5x190 That was not supposed to come out like that. What happened was, during my third set my body pretty much failed and I knew there was no way I could push out all 7 reps with 195. I had to stop and lower to 185 to complete 7. The last set I realized I could not finish all 7 reps with 190. I decided I had to stop there because my body was pretty much done. I realized that this is because the base mesocycle of smolov is NOT meant for people with low starting maxes. Do to the way it is laid out, you add a set 20 pounds each week. This is great and all if you have a higher starting max, but for me this means I was squatting 5x7x87% of my max. I looked at the intense cycle of smolov which is the next 4 week period after the initial 3 weeks. It is based solely on percentages. It is supposed to be even more intense than this one. Guess what? I never have to do NEAR 5x7x87%. It looks like a cakewalk compared to what I've been doing which included a day of 10x3x91%. I'm probably significantly overtrained due to how the program is laid out, but I just have 2 days left and want to try to finish. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 27, 2010 Author Share Posted March 27, 2010 (edited) 3-26-10 core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squats: 1x5x135 warmup 1x4x155 warmup 4x5x190 2x5x195 1x5x200 I feel like I made up for my bad day on Wednesday. I think part of the problem wednesday was my stance was too narrow and I had a little bit of heart burn from some habanero sauce. I chose my lunch more wisely on Friday. Wider stance helped tremendously too. Also did bench press, lat pulldown, and a set of 20 pullups. Edited March 27, 2010 by thewalrus Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 27, 2010 Author Share Posted March 27, 2010 Finished my last day of smolov today for the initial three weeks. core: leg raises 1x70 situps 2x100 squats: 1x135x5 warmup 1x155x4 warmup 1x205x3 6x210x3 1x210x2 (failed third rep. set it on safety bars) 2x205x3 Going to take a week off of squats and then attempt a max lift to enter the second phase. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 28, 2010 Author Share Posted March 28, 2010 After my workout yesterday I got myself on camera doing some wrist curls. I don't do them full range, meaning I don't let my wrist go backward. I don't want to train my wrist in the back position, so I just let it go straight and then curl up. I managed a few reps with 95 pounds right handed, I could have gotten a couple with 100 but I didn't feel like it. Here's a video: http://www.youtube.com/watch?v=LprX1G0w4M4 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 5, 2010 Author Share Posted April 5, 2010 Armwrestling tournament Saturday so I'm done for the week with upper body, and taking lower body fairly light so my body can be in peak recovery. core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squats: 1x10x135 warmup 1x8x160 for speed 1x8x165 for speed 1x5x185 easy 1x5x195 easy dead lifts (first time doing these) 1x5x135 warmup 1x5x185 1x5x225 some hamstring leg curl accessory work Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 7, 2010 Author Share Posted April 7, 2010 (edited) core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squats: 10x135 warmup 8x160 speed 8x170 speed 5x190 easy 5x195 pretty easy dead lifts: 5x225 5x240 (yay!) some hamstring accessory work Feeling good. Edited April 7, 2010 by thewalrus Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 11, 2010 Author Share Posted April 11, 2010 (edited) Third at the ronnie coleman classic in the open right 176 lb class. I nearly got really lucky and almost got second, but got third. Jim Coyle came down and pulled two classes, the 198's and 176's. He was really worn out after a long match with Jae T Hamilton and a hard match in the 198's. I feel like I would have beaten him if we hadn't slipped, but he ended up beating me in the straps. Fresh for fresh I can't beat him yet anyway. Still, third I feel is pretty good in the opens, especially since I weighed around 159. Oh yeah, Leonard Harkless told me I have a lot of potential which was probably the best compliment I have ever received. Edited April 11, 2010 by thewalrus Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 13, 2010 Author Share Posted April 13, 2010 My right wrist is pretty sore from the tournament, and my right arm is a bit sore too. Probably shouldn't have done dead lifts today, oh well. core: leg raises 3x70 hanging leg tucks 3x35 situps 2x100 squats: 1x10x135 warmup 5x5x185 a bit harder than I thought it would be. It got easier with each progressive set. dead lifts: 1x5x235 1x5x245 3x10 hamstring leg curls Quote Link to comment Share on other sites More sharing options...
Paul Knight Posted April 13, 2010 Share Posted April 13, 2010 I was cool seeing you again man ... good job on the tourny ... keep up the hard work and you'll be unstopable ... tell your roomates I had fun talkin trash w/them. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 14, 2010 Author Share Posted April 14, 2010 Will do. Are you coming to Europa in Dallas this August, Paul? today core: situps 2x100 squats: 1x10x135 warmup 5x5x185 deads: 1x5x240 1x5x250 some calve stuff 3x10 Quote Link to comment Share on other sites More sharing options...
bencrush Posted April 14, 2010 Share Posted April 14, 2010 Third at the ronnie coleman classic in the open right 176 lb class. I nearly got really lucky and almost got second, but got third. Jim Coyle came down and pulled two classes, the 198's and 176's. He was really worn out after a long match with Jae T Hamilton and a hard match in the 198's. I feel like I would have beaten him if we hadn't slipped, but he ended up beating me in the straps. Fresh for fresh I can't beat him yet anyway. Still, third I feel is pretty good in the opens, especially since I weighed around 159. Oh yeah, Leonard Harkless told me I have a lot of potential which was probably the best compliment I have ever received. Very impressive! Congrats on 3rd place at a well known tourney like that. Quote Link to comment Share on other sites More sharing options...
Paul Knight Posted April 16, 2010 Share Posted April 16, 2010 Will do. Are you coming to Europa in Dallas this August, Paul? today core: situps 2x100 squats: 1x10x135 warmup 5x5x185 deads: 1x5x240 1x5x250 some calve stuff 3x10 I'll try to make it ... holler when it's coming up to remind me Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 17, 2010 Author Share Posted April 17, 2010 (edited) Thanks Ben, I always appreciate words of encouragement. It's August 14'th Paul, I'll send you a message a week or so out though. today core: leg raises 3x70 decline situps 1x60 decline situps +25 lbs 1x30 squats: 1x10x135 5x5x185 easy. 5x5x195 next week! deads: 1x5x250 2x5x260 hamstring curl 3x10 Current short-term goals: bench press 1.25x bodyweight (200 lbs @160) squat 1.5x bodyweight (240 lbs @160) dead lift 2x bodyweight (320 lbs @160) Edited April 17, 2010 by thewalrus Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 17, 2010 Author Share Posted April 17, 2010 My right wrist is still really bothering me. I've decided to cut out anything involving my right wrist until it gets better. I'm not sure if I will keep doing deads yet. Maybe it will be better by then. I don't want to make it worse. today core: leg raises 3x70 hanging leg tucks 3x35 situps 3x100 bench press: 1x8x115 warmup 1x5x135 warmup 3x5x160 1x5x155 1x3x165 I don't want to type the rest out, haha. Did overhead press, weighted dips, rolling thunder wrist work (pretty much left hand only), wrist curls left hand, preacher pad partials, and thick PVC pullups. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 20, 2010 Author Share Posted April 20, 2010 core: situps 3x100 squats: 1x10x135 warmup 5x5x190 deads: 1x5x250 1x5x265 3x10 calf raises Quote Link to comment Share on other sites More sharing options...
JohanB Posted April 20, 2010 Share Posted April 20, 2010 If your goal is strength, may I suggest that you add more weight to your abdominal training? 100 reps in the sit up is not going to make your abs as strong as they need to be for pulling 2xbodyweight. When I pulled 300kg, close to 3xbBW for me, I could do 3*30 with 125kg extra on my chest in the sit up. I would have done lower reps if it were not for the problem of stacking more weight on the chest. Anyhow, looking strong spo keep it up Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 21, 2010 Author Share Posted April 21, 2010 core: decline situps +50 lbs 2x30 situps + 70 lbs 1x30 decline situps 1x30 squat: 1x10x135 warmup 5x5x190 deads: 1x5x255 1x3x270 calve stuff 3x10, hamstring stuff 3x10 Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 24, 2010 Author Share Posted April 24, 2010 today core: leg raises 2x70 hanging leg tucks 2x35 situps +70 lbs 3x30 decline situps 2x50 squats: 1x10x135 warmup 2x8x160 2x5x180 1x3x200 1x3x205 (felt good!) hamstrings 3x10, calve work 3x10 No deads today. Armwrestling Sunday and I want to save my wrists. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted April 27, 2010 Author Share Posted April 27, 2010 today core: leg raises 2x70 hanging leg tucks 2x35 situps +70 lbs 3x30 decline situps 2x50 squats: 10x135 warmup 5x185 5x190 5x195 3x205 3x210 3x220 PR. deads: 5x260 3x275 1x295 1x315 1x320 PR & one goal accomplished! At the end of a workout no less. Makes me think I'm good for 350 or more on deads. hamstrings 3x10, calves 3x10 Quote Link to comment Share on other sites More sharing options...
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