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Old 07-16-2013, 11:04 PM   #31
BendtheBar
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The party is in full swing.
PRs are falling like trees. Keep it up.
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Old 07-17-2013, 07:28 AM   #32
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PRs are falling like trees. Keep it up.
Thanks, Steve. You weren't kidding when you said the benching was high volume. I know you said in one video that 5x5 squats 3x a week is overkill but it seems to be working decently for me.
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Old 07-17-2013, 03:22 PM   #33
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Moderate Bench

CGP 5x5 90kg
Squat 5x5 107.5 kg (PR) 3x8 95kg
5x5 OHP 57.5kg
Dips 5x5 with two 20kg plates and a 5kg plate. Nearly went to snap city.
Barbell row 80kg 5x5 Can't get past this plateau for some reason
Tricep extension 3x8 24kg
Incline Curl 20kg
Weighted chins 3x10 10kg plate attached.
Running in the sand for calves.

Good workout but felt a bit shattered by the end. This has been a great week for squats and I've never made this kind of progress before. I'm by the seaside at the moment and it's really hot. I imagine this is what Gold's is like.
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Old 07-19-2013, 09:16 AM   #34
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Friday

Squat 5x5 110kg (last two sets form was a little bit off but a PR nonetheless) 3x5 100kg to make up for last two sets. Workload density must be improved. Rest was 3mins on first set, 4pm second and 5 on the others.
Bench 3x12 90kg
BR 85kg 5x5 3x10 80kg Improved workload density.
Tricep extension 22kg dumbells 4x10 easy. Time to add weight
Curl 4x10 18.5kg
Weighted chins 4x6
OHP 50kg 3x12

Solid end to the week. The bench is responding well to the volume.

Heavy Bench day on either Sunday or Tuesday.

Last edited by TobesLCFC; 07-19-2013 at 09:21 AM.
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Old 07-22-2013, 02:22 PM   #35
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I may start Smolov Jr and return to the 5x3 afterwards as I am going on holiday in roughly 3 weeks time and the deload corresponds nicely.
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Old 07-23-2013, 01:06 PM   #36
BendtheBar
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Originally Posted by TobesLCFC View Post
I may start Smolov Jr and return to the 5x3 afterwards as I am going on holiday in roughly 3 weeks time and the deload corresponds nicely.
Smash it man!
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Old 07-25-2013, 02:06 AM   #37
TobesLCFC
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Tuesday Session Smolov JR working off a 115kg max
My home gym came and the weights felt seriously heavy so i'm going to start from here.
Squat 5x5 90kg
Bench 6x6 85kg
Deadlift 1x5 115kg could have gone heavier but oh well
BR 85kg 5x5
OHP 57.5kg 5x5 broken a plateau on this one.
CHins to failure Lying Tricep extension 3x10
Curls 3x10 40kg
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Old 07-25-2013, 02:08 AM   #38
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Smash it man!
Looking forward to your next meet. You too.
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Old 07-28-2013, 02:36 AM   #39
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Thursday
Squat 5x5 98kg very comfortable
Bench 7x5 86 kg
BR 90kg 10x3
Lying Tricep extension 5x10 55kg
Leg curl 5x10 30kg
Leg extension 5x10 30kg
Weighted chins 5x8 10kg belt
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Old 07-28-2013, 02:40 AM   #40
TobesLCFC
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Saturday at friend's gym where the bar seems lighter:
Squat 102.5 kg 5x5 1x20 65kg
Bench 8x4 92kg
BR 3x10 80kg
Deadlift 120kg 3x5
Tricep extension dumbells 26kg
OHP 60kg 3x5

I perhaps took off a little bit too much weight on the squat but I'm sure I'll get past 110 easily. Going to lower the volume of my sessions a little to see what happens. Not gaining. Much fat still around 12% bodyfat but am 186lbs at just under 5"11

Last edited by TobesLCFC; 07-28-2013 at 12:40 PM.
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