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Old 12-27-2012, 04:35 PM   #11
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Good luck. Squat on!
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Old 12-28-2012, 04:32 PM   #12
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Squatting on!

Introductory Cycle
Last Day

Squat - some groin soreness
Warmup 135-275
315x5
345x5
365x5
385x5
These were walked all the way out again and I took every set all the way a2g, which was a new experience for my quads. For some reason the depth just felt better on my groin.

Dips
Bw x 20
Bw x 20
Bw+53 x 10
Bw+53 x 10
Bw x 15
Haven't done these in a year. Didn't feel like usin the crappy benches in this gym and the dumbbells only went up to 90 so I tried these. Easier than they ever have been, weird how everything gets easier if you get stronger. There was no dip belt so I looped my weight belt through a kettle bell, the looks I recieved were priceless.

Bench Press
225x8
225x8
Didn't feel enough pump after dips, decided to try benches. They were just as crappy as before .

Onto smolov base cycle on Monday!
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Old 12-28-2012, 04:41 PM   #13
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Those are some fine squats C!
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Old 12-28-2012, 04:42 PM   #14
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Great work Creechur. Big squats.
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Old 12-29-2012, 11:13 AM   #15
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Quality squats.
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Old 01-11-2013, 03:52 PM   #16
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Originally Posted by big_swede View Post
Those are some fine squats C!
Quote:
Originally Posted by bruteforce View Post
Great work Creechur. Big squats.
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Originally Posted by BendtheBar View Post
Quality squats.
Thanks all!

Okay, been super busy last couple of weeks so a summary as things calm down. The week of 12-31 to 1-04, I attempted to do the first week of the base cycle of Smolov and failed horribly. Here's how it went:

Monday - groin tight
325x9
325x9
325x9
325x9
misc. chest stuff

Wednesday - groin searing pain
350x6 (supposed to be 7)
350x5
350x1...fail

Friday - can't squat
Saturday - no better

In short, I can't recover at this point in my lifting career. I think it would require much longer than the 2 week introdcutory period (which I actually never really recovered from..) for my body to adapt to squatting four times a week at serious weight. This will be something I will have to try at another time, as right now after failing I'm not really jazzed to throw myself back at it. Another time, though, Smolov will be conquered.

In the mean time, just having fun lifting with friends and trying some volume stuff (well...it's voluminous for me):

Monday
Bench Press
205x5
225x5
255x8

DB Bench Press
90x8x3

Chest Fly Machine
160x8
170x8
160x12

Alt DB Curl
40x8x3

Curl Machine
100x10x3

Tuesday
Deadlift
315x5
365x5
405x5

T-Bar Row
3plates x10x3 These weren't as fun as I thought, I think my arm to chest depth ratio is off because all I end up doing is slamming the plates into my sternum and it doesn't feel awesome.

Pullover Machine
4plates x8x3

Reverse Fly
30x10x3

Ab Circuit

Thursday
Push Press
135x5
155x5
165x7

Incline Press
185x10x3

Arnold Press
55x8x3

Chins
BW x7x3

Dips
BW x10x3

Friday
Squat - these felt awesomely light...just a good mood I guess?
275x5
315x5
360x10

Romanian Deadlift
185x8x4...60 sec rest as per a friend's suggestion - these were killer

Leg Press
14plates x8
18plates x8
20plates x6
10plates x12

Calf Extension
10plates x15x3

Ab Circuit

Last edited by Creechur; 01-11-2013 at 03:55 PM.
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Old 01-11-2013, 08:37 PM   #17
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Squat - these felt awesomely light...just a good mood I guess?
275x5
315x5
360x10
Killed it. Well done.
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Old 01-15-2013, 12:58 AM   #18
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Killed it. Well done.
Thank you sir.


Monday

Bench
135x8
185x5
205x3
245x3
275x7 PR (supposed to be 265...can't add)

DB Bench
95s x 8 x 3

Chest Fly
175x8
195x8
205x8
130x15

Biceps SS Triceps

Alt DB Curl
45s x 8x 3
Cable Push Down
95x8x3

Seated Machine Curl
+65 to rack x 8 x3
Seated Push Down
4 Plates x 8x3
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Old 01-15-2013, 02:25 AM   #19
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How's the groin pain?

Strong work,love the unexpected bench PR.
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Old 01-15-2013, 05:37 AM   #20
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Nice benching
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