bigbuffdan Posted January 3, 2004 Share Posted January 3, 2004 Since most of my wqorkouts get thrown away I have decided to keep track of my training progress with smolov, grip, and other training here. January 3, 2003 SMOLOV warm up: hang snatch+wide grip shoulder press behind back+ OH squats 75lbs 4 sets 4 reps each -squats 85% 3x10 246.5lbs -bounded sideways over the box+step up+2 25kg red plates. 3 sets of 4 reps ------------------------------------------------------------------------------------------------ Went home and attempted to tear 1/4 deck of cards and all they did was bend in half. I noticed that when I witness a deck being torn there little indents that I suppose are used to easily shuffle cards. Are these essential to ripping cards? Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 3, 2004 Author Share Posted January 3, 2004 oh yah, two days ago, I put a kink in the ironmind yellow nail then bent 2 greens Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 5, 2004 Author Share Posted January 5, 2004 Jan 4- Bending : ) Warm Up-3/16 crs 6 inch, ironmind white nail ------------------------------------------------------------------------------------ Workout- 3/16 crs 5.5 X1, 3/16 crs 5 inch X1, 4.5 3/16 crs X2 ------------------------------------------------------------------------------------ PR? 9 inch Hrs 1/4 Xmiss I tried beating the crap out of this thing for about 5 minutes and got it to bend somewhat, but then it just wouldn't go anymore. I can't even bend the 1/4 inch Hrs. Man........... Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 5, 2004 Author Share Posted January 5, 2004 I may need to switch my technique for bending, although when I try different positions for my hands the overhand one feel strongest. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 6, 2004 Author Share Posted January 6, 2004 Jan 5, 2003 workout=1 Hr- Smolov 9 sets of 4 at 70% 207lbs Compared to last week, this was a breeze. Even in the 9th set I powered through the four reps while actually going rock bottom. Then I did side ways bounds over a box+2 25kg plates+ 2 20kg plates 3 sets of 4 reps Just to make people stare I did some snatch with grip deadlifts off a box. I used light weight to ensure a straight back. 2 sets of 5 reps 155lbs Quote Link to comment Share on other sites More sharing options...
Jonathan McMillan Posted January 6, 2004 Share Posted January 6, 2004 bigbuff, definitly work on your bending technique or even change it and you will nuke the yellow easily!!! Jon@han Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 7, 2004 Author Share Posted January 7, 2004 Jan 6, 2004 Snow Day! hot water soak for the hands to get them warm in the cold weather. -attempt #1 right hand, attempt trainer left hand -over crush Trainer Rgith and Left 12 seconds -strap holds x2 5lbs trainer right and Left hand -Negative right hand x2 #2, Left hand x2 #1 attempt trainer x1 right and left hand assisted closes #1 right and left x1 ------------------------------------------------------------------------------------ If this seems like too much, its because I am giving myself 4 days between workouts to recover Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 7, 2004 Author Share Posted January 7, 2004 Jan 7, 2004 ME Bench/ Smolov squat Smolov 75% 221lbs 7 sets of 5 reps piece of cake side bounds over box 3x5quick as possible, while mailtaining the best high possible ------------------------------------------------------------------------------------------------ Me bench incline bench with light bands Bar x5 85x5 95x3 105x3 110x3 115x3 125x3 130x3 135x1 140x1 145x1 150x1 (PR!) I really tried focusing on keeping my elbows from not flaring out while benching, it has always been a problem for me. - Push press 135 5x8 nice and slow for a heavy negative -Bent over rows 100lbs 5x8 -rotator cuff work/ read delt work Quote Link to comment Share on other sites More sharing options...
AP Posted January 7, 2004 Share Posted January 7, 2004 I've never tried Smolov, but then again i'm not a big vodka drinker... Seriously, what the heck is it? More of a beer man, occasional whisky or whiskey.... Quote Link to comment Share on other sites More sharing options...
Razorman Posted January 7, 2004 Share Posted January 7, 2004 BBD - those "indents" are actually the casino's way of ensuring that you don't attempt to sneak given-away cards back into the casino. e.g. "wow! four aces! again!" Makes ZERO difference to the tear. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 7, 2004 Author Share Posted January 7, 2004 Re: I've never tried Smolov, but then again i'm not a big vodka drinker... Seriously, what the heck is it? ------------------------------------------------------------------------------------ Smolov is a squat cycle origionally intended for olympic lifters and the front squat. I have replaced the front squat with PL squat. Here is a link to the website where it is fully explained. http://www.joeskopec.com/programs.html Scroll down the list and there should be a full explanation to the smolov squat cycel.- ------------------------------------------------------------------------------------ Thanks for telling me razorman, Because today I am going to the store to buy some cards. Though I heard that you can also rip pieces of paper for a cheaper alternative. Quote Link to comment Share on other sites More sharing options...
Razorman Posted January 7, 2004 Share Posted January 7, 2004 BBD - don't. Go to the Silver Dollar Casino (84th and Hosmer) and go to the cage. Ask for as many card decks as they'll spare. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 8, 2004 Author Share Posted January 8, 2004 Razorman, you mentoned going to luciano's (SP?) on the water is where you go the deck of cards you ripped for me. Do they give away old cards also?? my reason for asking is that it is within walking distance from my house. Quote Link to comment Share on other sites More sharing options...
Razorman Posted January 8, 2004 Share Posted January 8, 2004 Luciano's does - but the security guy won't be back for another week. Yeah, I already asked. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 8, 2004 Author Share Posted January 8, 2004 dang. I guess i'll give them probably liek 3 weeks or so and then go collect some decks......muahahahah Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 10, 2004 Author Share Posted January 10, 2004 Jan 9, 2004 Smolov/coc Power snatch 40kg 5 sets of 3 5 sets of 7 reps 230lbs 80% flew up so easy that it hardly seemed like a workout to me. ------------------------------------------------------------------------------------ coc's I brought them to the school gym to challenge other people on closing them. Out of every person in the gym that tried the #1 nobody closed it : ( only 3 serior linemen could close the trainer. This made me feel good, because i now have respect of everybody in my gym. I was called a "crazy MOFO" my a big senior guy while squatting. MY friends want me to bend for them sometime, so im thinking next friday I might bend an ironmind green nail for them. 2 finger negatives with #1 #1 attempts #2 negatives when the routine was finished my hands were swolen that sore from that work what fun! The only thing that pissed me off was that a group of these hot girls walked in(this is my highschool gym) and walked by the power racks. I heard the whole group say under their breaths ewwwwww is he on steroids or something. Lets just say it pissed me off even more when the same girls were talking with some macho punk doing 30lbs curls and started laughing at my beet red face on the 7th rep of my fifth set. I am just lucky the azz hole football coach wasnt there to kick me in the side of my leg while doing wide stance squats Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 11, 2004 Author Share Posted January 11, 2004 Jan 10th, 2004 Bending had a great session overal today I focused on making the bends harder than they usually would be for me. -warm up 5 inch piece of crs 2 sets -Bend (2) 3/16 inch 4.5 crs bars at the same time -green nail 1/4 inch shaved off -green nail .5 inch shaved off PR!!! -green nail with .75 inch shaved off I didnt quite make the bend, I started the bend, but unfortunately didnt have the power left to try and demolish it. -warm down, (3) 12d nails in a row. Work a ball of tacky through my hands 7 minutes each hand, finally rinse hands with hot/cold water alternating every 30 seconds. ------------------------------------------------------------------------------------------------ Next week, I am going to give the skanky hrs 8incher of mine a tray as well as that skank of a nails whcih I named greenie. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 16, 2004 Author Share Posted January 16, 2004 Bench 60% 4 sets of 6 reps super set pullups and bent over rows 3 board press 130lbs (focusing on a pause and explosive lockout) rotator cuff work. I am working gripprs when I get home, more later Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 18, 2004 Author Share Posted January 18, 2004 bent today, warm up 3/16th crs 5 inch two times. -green nail with .75 inch shaved off aka "Greenie" x1 PR -finally bent that damned yellow nail for first time ever, -bent some very short nails I found in my dad's workshop bent 4 in a row. All in all a good training session, i hit two great pr's which made my day Quote Link to comment Share on other sites More sharing options...
chrisof4 Posted January 18, 2004 Share Posted January 18, 2004 Congratulations on the yellow nail! It sounds like you are making great progress! Keep grippin! Chris Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 18, 2004 Author Share Posted January 18, 2004 thanks Chris, by the summer I want to be able to master the yellow nail . until then, it will be a tough mofo to beat Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 23, 2004 Author Share Posted January 23, 2004 squats 3 sets of 10 reps 210lbs felt solid grip workout crush Warm up strap holds with Trainer + 7.5lbs #1 attempts(4 sttempts each arm) I no set closed it 3 times 2 finger negatives with #1 negatives #2 Good workout in general. Im anticipating the scholl dance tonight,,,,,,,gonna get my groove on. uh uh uh uh staying alive Quote Link to comment Share on other sites More sharing options...
thomas straub Posted January 25, 2004 Share Posted January 25, 2004 Good squating Dan Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 26, 2004 Author Share Posted January 26, 2004 thanks, I dropped smolov due to overtraining issues. With some help, I now have a full proof plan that has exercises which work for me. Quote Link to comment Share on other sites More sharing options...
bigbuffdan Posted January 27, 2004 Author Share Posted January 27, 2004 todays workout, Deadlift 195lbs 3 sets of 10 reps glute hamm raise 2 sets of 8 reps weighted back extensions 60lbs 1 sets of 8 reps clave and abb work Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.