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Old 10-18-2013, 08:09 PM   #71
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Big work! Congrats.
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Old 10-19-2013, 09:54 AM   #72
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Quote:
Originally Posted by BendtheBar View Post
Big work! Congrats.
Thanks brother! My confidence is high with only four weeks left until the meet!
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Old 10-22-2013, 07:24 PM   #73
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Here's yesterday's log. Last night and today were crazy. Yesterday started the first day of Smolov JR

BENCH
45x2x5
95x5
150x6x6, I was tight on time so I was doing timed 60 sec rest periods. This wasn't as hard as I expect

SQUAT
45x2x5
135x5
225x3
265x6x6, this one the other hand... although this session wasn't terribly taxing I can see that the coming sessions are going to be some work but I'm dedicated to see it through.

DB ROWS
75x5
95x3x8

BENTOVER REVERSE FLY
15x3x10

DB CURLS
30x3x7
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Old 10-26-2013, 03:32 PM   #74
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Been crazy busy so here's my last three sessions.

Wednesday

BENCH
45x3x5
115x3
135x3
160x7x5

SQUAT
45x3x8
135x3
225x3
285x7x5

Friday

BENCH
45x2x5
115x3
135x3
170x8x4

SQUAT
45x3x5
135x5
225x2x3
305x8x4, this session was the first wake up call of the Smolov. Monday and wednesday were pretty easy so I think I started to underestimate how hard it was going to be. Despite being hard I got through all of these sets without any grinding and the weight felt pretty damn light. Belted up for all sets. Did a lot of foam rolling and dynamic stretching to try and mitigate soreness and tightness for tomorrow

Saturday

BENCH
45x3x5
115x3
135x3
180x10x3, still can't believe how well this session went. Crushed all of these and I don't think my form has ever been this on point

SQUAT
45x3x5
135x3
225x2
275x3
320x10x3, all belted. I was stressing about this session because I was pretty sore all day and I had/have a knot/adhesion in my left lilacs crest that makes sitting into a squat near impossible. I was almost ready to axe the whole session because the first set I walked out killed the lilac crest/lower back area. Tried rolling it inbetween sets and it KILLED. Second set felt better and I persevered through it all. DESPITE the back problem I crushed all these and 320 felt like nothing. Need to rehab this before monday, any suggestions?
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Old 10-28-2013, 09:01 PM   #75
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Today's Log.

AM BW: 217.5, eat like an absolute maniac yesterday and woke up with some SERIOUS bloat. My feet barely fit in my shoes haha.

BENCH
45x3x5
95x5
115x3
155x6x6, these feel so good. My form has never been tighter.

SQUATS
45x3x5
135x5, pause reps
225x3, pause reps
275x6x6, loaded wrong and realized after it was supposed to be 270. Regardless these felt SO easy, so insanely light. Hips felt a lot better, lower back felt a lot better. overall a good session

BENT REVERSE FLYS
15x3x10

DB CURLS
30x3x7

STIFF LEGGED DEADLIFTS
135x5
185x2x5

Foam rolled and did lots of stretching. Pretty good session overall!
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Old 10-28-2013, 09:53 PM   #76
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Darn good benching. Keep smashing it.
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Old 11-17-2013, 04:17 PM   #77
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Fell behind on my logs on here but I just ran Smolov JR bench and squat up until last saturday and took this past week off. Nothing fancy. Yesterday was the meet, here's my recap:

Weighed in at 212.6lbs on Friday morning.

SQUAT
365, make
395, make (PR)
420, make (PR)

BENCH
205, make
225, make (PR)
240, make (PR)

DEADLIFTS
375, make
405, make
440, make (PR)

1,100 total went 9/9. My nerves were crazy in the morning but as soon as I got through my first attempt on Squats I just went into go mode. I crushed all 3rd attempts, I definitely left some weight on the platform but I'm totally happy and stoked on my performance. The day was an extremely positive experience and I can honestly say it's given me new focus on training and my goals. Here's the videos for the 3rd attempts on squats and deads, didn't get a bench vid.

11/16/2013 squat 3rd attempt 420lbs - YouTube
11/16/2013 deadlift 3rd attempt 440lbs - YouTube
Back to work tomorrow, 1,300 is my next goal. Feeling really good and accomplished.
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Old 11-19-2013, 07:39 PM   #78
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Great job. Congrats on all the PRs. Go smash 1300.
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Old 11-19-2013, 09:59 PM   #79
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Logs from yesterday and today:

Monday
SQUAT
135x5
225x5
315x3, messed up my warm-ups not realizing my working weight was 320. Definitely could have gotten more than 8
320x8, belt
300x5
185x5
185x3x10, shoulda been 175. whoops

STIFF LEGGED DEADLIFTS
135x5
225x2x10

STANDING CALF RAISES
60x10
70x2x10

SEATED CALF RAISES
135x3x10

AB ROPE CRUNCHES/WEIGHTED PLANKS
80x2x10, alternate with 30 second 25lb weighted planks

Tuesday
BENCH
45x10
95x5
135x5
155x3
185x10
175x5, pause reps
160x5, pause reps

DECLINE BENCH
135x3x10

STANDING OVERHEAD TRICEPS EXTENSIONS
30x3x8

WEIGHTED DIPS
45LBx2x5


I'm going to run this 3-day legs/push/pull split based on an 8 day training cycle. It's a 5/3/1 hybrid a friend of mine came up with. The heavy AMRAP set is the first set and then the two subsequent sets are back off sets. All additional lifts are focused on hypertrophy or to bring up the big lifts (front squats/SLDLS).
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Old 12-18-2013, 09:40 PM   #80
BendtheBar
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Join Date: Jul 2009
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Posts: 79,944
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Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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How's the training going?
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