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Old 07-23-2012, 07:31 AM   #321
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Quote:
Originally Posted by RobMoriRB View Post
Monster!!!!! keep it up in here
thanks Rob

Quote:
Originally Posted by T-Bone View Post
Great squatting going on all over the place, no wonder you had low energy. Now I wanna squat!
thanks for looking in T-Tone , trying to work on squat at the moment as its a weak area for me.

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Originally Posted by ravimolasaria View Post
very very strong sessions Mark ... very good going ...
trying to catch you up Ravi

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Originally Posted by BendtheBar View Post
At least you did the work. Have a good weekend hombre.
thanks Steve , hope you had a good one also.
weather was good here for once!

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Originally Posted by JTurner View Post
Got in and got it done. Now rest up ready for that beastly squat next week!
thanks buddy , see you are smashing it on your log these days.

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Originally Posted by Hazzard View Post
Awesome work man, sorry I haven't posted in here recently, but it's awesome to read that you're still smashing Smolov. By making it to the final week you've done better than I ever did! Beast mode.
thanks Pete , to be fair you are not doing a like for like comparison , the weights i am squatting are probably your warm up sets these days
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Old 07-23-2012, 07:35 AM   #322
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Smolov Intense Microcycle

Week 4


Squats
sets-reps-weight

1 - 3 - 125kgs
1 - 3 - 145kgs
4 - 3 - 170kgs / 374lbs


Notes

did some abs also but not arsed writing it up , main point for me today was the 4sets of 3 reps.
job done. one last day at this on wednesday then test for new 1RM on friday.

i should start to concentrate on what i will follow this program up with.
have a push pull champs on in November and Steve has me sorted with a deadlift program to the run in for that... so need to think of what ill do the other days. suggestions welcome!
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Old 07-23-2012, 07:50 AM   #323
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Nice squatting Al!

Looking forward to seeing the 1rm results on Friday

The program has helped your squatting big time.. Well done!
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Old 07-23-2012, 05:09 PM   #324
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.

i should start to concentrate on what i will follow this program up with.
have a push pull champs on in November and Steve has me sorted with a deadlift program to the run in for that... so need to think of what ill do the other days. suggestions welcome!
So Friday's the big day. Good to see you're going in strong and on a nice roll.

Regarding programming, anything particular worked well for you on bench this past year? And squats, perhaps you could keep up the momentum and train them 2x a week. Nothing as intense, but perhaps a heavier day and a moderate day. or something like that.
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Old 07-23-2012, 05:28 PM   #325
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Originally Posted by BendtheBar View Post
So Friday's the big day. Good to see you're going in strong and on a nice roll.

Regarding programming, anything particular worked well for you on bench this past year? And squats, perhaps you could keep up the momentum and train them 2x a week. Nothing as intense, but perhaps a heavier day and a moderate day. or something like that.
Cant wait to see what Friday brings. I am with BTB on the program. I would keep up the squatting, just not as crazy! I would be happy to help you with some bench stuff, just let me know.
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Old 07-24-2012, 05:58 AM   #326
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Quote:
Originally Posted by JordanK91 View Post
Nice squatting Al!

Looking forward to seeing the 1rm results on Friday

The program has helped your squatting big time.. Well done!
it sure has , you should consider it now that you are back at it.

Quote:
Originally Posted by BendtheBar View Post
So Friday's the big day. Good to see you're going in strong and on a nice roll.

Regarding programming, anything particular worked well for you on bench this past year? And squats, perhaps you could keep up the momentum and train them 2x a week. Nothing as intense, but perhaps a heavier day and a moderate day. or something like that.
yes i think you are right about squatting twice a week , i will definately be doing this, and may revisit smolov in 2013...when i have fully recovered from it!
in regards to bench , i found that i got best returns from benching twice a week....and adding paused singles when i was on 5/3/1


Quote:
Originally Posted by J_Byrd View Post
Cant wait to see what Friday brings. I am with BTB on the program. I would keep up the squatting, just not as crazy! I would be happy to help you with some bench stuff, just let me know.
thanks JB , i would really appreciate your thoughts to a bench program, ive been leaning towards smolov jr for bench , have you tried it or would you suggest a better alternative? bearing in mind i am not an equipped lifter
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Old 07-24-2012, 07:33 AM   #327
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Upper Body Push Pull - A

Bench Press
80x5
90x5
100x5
110x5
120x5

2second Paused Bench Press
125x1
130x1
130x1
135x0 boohiss!


Pendlay Row
70x5
80x5
90x5
100x5
105x3
105x3


Rippetoe Barbell Shrugs
60x10
100x5
140x5
150x5
160x5
100x15


Notes
happy with the jump on the 120kg bench , been stuck at 3 for last 3 weeks now so went in for 4 and got 5. think thats a rep PR , not sure...dont really care either , the only PRs that interest me at the moment a 1RM squat ones!
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Old 07-24-2012, 08:22 AM   #328
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Strong work! You'll get that 135 next time!
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Old 07-24-2012, 11:31 AM   #329
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You mean to say you did abs and didn't record it, the bros would be mighty upset
Fierce lifting and fingers crossed for at least 190kg on Friday. You have earned it and then some.
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Old 07-24-2012, 03:21 PM   #330
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Originally Posted by markievicz View Post
in regards to bench , i found that i got best returns from benching twice a week....and adding paused singles when i was on 5/3/1
I am liking having a triples/volume day and a singles day on bench.
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