DW's Journal

[DieselWeasel]

Originally Posted by BendtheBar

Toilet is pearly white.

Looking powerful DW.

Thanks, Steve. Yeah, I made sure that I flushed.

Originally Posted by moeheep

Incredible !!
Subbed !!

Welcome to my log.



06.17.12

Power Clean: 0x0 with 185

^ I couldn't do shit here because my back started bothering me with just 135, after the deads and other stuff on Friday.

Reverse-Grip Bench Press: 1,1,0 with 225 (touch-and-go)

- The knurling on the bars in my new gym feel a little dull, besides being slightly thick, so this currently isn't a good option for me, even with a spotter.

Incline Bench Press: 2 sets of 2 with 195

^ This was disappointing because, previously, I did 4,3,2 with this weight. I guess it was due to the RG bench prior to it.

Two-Dumbbell Hammer Curl: 10,9,8 with 45s

^ Both arms were done simultaneously.

Reverse-Grip Curl: 2 sets of 5 with 70

Rope Pushdown: ???

^ I can't remember the weight and reps because I was distracted by some fvcktard on the leg press with a towel over his face, yelling like he was being castrated, during both of my work sets. Before that, he was doing smith machine squats.



06.19.12

Front Squat: 0,1,1,0 with 275

^ This didn't go as well as I wanted, but at least it was probably a no-belt PR. I also did it without knee sleeves, just wrist wraps.

Leg Press: 10,9,8 with 733 (7 plates per side + sled which weighs 103)

Standing Calf Raise: 20,19,18 with 210

Hanging Straight-Leg Raise, Shins To Bar: 12,8 with BW



^ more leg pics

[BendtheBar]

Reverse-Grip Bench Press: 1,1,0 with 225 (touch-and-go)

I'm impressed. I could never get the hang of these things.

[DieselWeasel]

06.21.12

Bench Press: 4 sets of 1 with 235 (paused), then 4 sets of 5 with 205 (touch-and-go)

Klokov Press: 1 set of 1 with 135, then 1 set of 12 with 65

^ This was the widest position for my hands, out to the barbell sleeves, which is wider than the 135 from last week.

Parallel-Bar Dip: 1 set of 20 or 21 with BW+45

^ It was one of the two.

One-Arm Dumbbell Flat Bench Press, Unsupported: 2 sets of 5, each arm, with 75

^ Shit. I checked my previous session, just now, and it looks like I should've used 70 because it was 65, last week. Whatever. It still went well.

Standing Overhead Two-Hands One-Dumbbell Extension: 2 sets of 7 with 95

Standing Two-Dumbbell Lateral Raise: 1 set of 15 with 30s





06.22.12

Deadlift: 17 sets of 1 with 495 in 30 minutes

^ I don't know whether this is better than what I did last week or not, but at least now I have an exact number.

Seated Close-Grip Cable Row: 11,10,9 with 210

Standing Unilateral Leg Curl: 12,11 (each leg) with 100

Wide-Grip Pulldown: 9,8 with 180

^ Not exactly sure about the reps there, but I think that's correct.

Seated Calf Raise: 1 set of 20 with 90

Dragon Flag: 9,8 with BW





06.24.12
Smolov Jr. For Bench (TNG)
Cycle 1
Week 1, Day 1

Bench Press: 6 sets of 6 with 190

Two-Dumbbell Hammer Curl, Simultaneous: 9,8 with 50s

Rope Pushdown: 2 sets of 6 with 100

Reverse-Grip Barbell Curl: 2 sets of 6 with 70

Reverse Pec Deck Fly: 3 sets of 8 with 90

[BendtheBar]

Just noticed you were doing Smolov for bench. Good luck. Hope it works out well.

[Bill]

Originally Posted by DieselWeasel

Deadlift: 17 sets of 1 with 495 in 30 minutes

thanks for making a mockery of a weight a failed at a few days ago.

[DieselWeasel]

Originally Posted by BendtheBar

Just noticed you were doing Smolov for bench. Good luck. Hope it works out well.

Thanks. We'll see!

Originally Posted by Bill

thanks for making a mockery of a weight a failed at a few days ago.

You'll get it, Billy. Don't be discouraged.



06.26.12
Smolov Jr. For Bench (TNG)
Cycle 1
Week 1, Day 2

Bench Press: 7 sets of 5 with 205

^ In my previous log entry, I don't think I made it clear that TNG stands for touch-and-go, and that I'm not pausing the bench press during Smolov Jr.

Back Squat, Paused: 3 sets of 1 with 405

^ 2nd single had a slightly longer pause than the other two. That one is in the video.

Leg Press: 8,6 with 783 (including sled)

^ I failed the 7th rep of the 2nd set.

Standing Calf Raise: 19,16 with 220

Straight-Leg Sit-Up: 10,9 with BW+10



- Later, in the evening, I used my grippers, and worked up to the CoC #2, doing a bunch of singles (close, static hold, and slow negative) with my right hand, along with partials in that same manner with my left.



06.27.12
Smolov Jr. For Bench (TNG)
Cycle 1
Week 1, Day 3

Bench Press: 8 sets of 4 with 220

Klokov Press: 6,5,4 with 95

- Before Smolov Jr., this was my main bench day. Now that I'm doing bench press 4x per week, I did much less bench accessory stuff than usual.

[DieselWeasel]

06.29.12
Smolov Jr. For Bench (TNG)
Cycle 1
Week 1, Day 4

Bench Press: 10* sets of 3 with 235

* This was actually 3x9 because I failed the 3rd rep of the 10th set, near the top. I was definitely fatigued (my body was all over the place during that final set), but probably would've been successful if I prolonged my rest periods a little longer, along with having my friend there to lift-off for me. He was away from the gym for about a week, on vacation.

Deadlift: 1,0 with 535

^ That was shitty. I wanted a PR triple with this weight, but it definitely wasn't in the cards today, only managing to pull a tough single and then failed the 2nd single, after being drained from all the bench frequency/volume, along with failing during the final set of bench today. I decided that I'll be doing squat and deadlift on the same day (Tuesday) during this Smolov Jr. bench program. I think I'll do better like that.

- I also used straps for 535 because the bars at my new gym are slightly thick and the knurling is a little dull. I really try to minimize strap usage, but I could feel the bar slipping a little during 475 before I used 'em, probably mostly due to my CNS being a little off kilter after the bench, along with the whole training week.

Barbell Pendlay Row: 3 sets of 5 with 315

Pull-Up: 15,14,9*

^ I wanted 15,14,13, but I had nothing left.

* It could've been either 8 or 9. I can't remember exactly.





07.01.12
Smolov Jr. For Bench (TNG)
Cycle 1
Week 2, Day 1

Bench Press: 6 sets of 6 with 195

^ My right wrist was bothering me during this session and the previous one, but I'm getting through it.

Two-Dumbbell Hammer Curl, Simultaneous: 10,8 with 50s

Reverse Pec-Deck Fly: 10,9,8 with 100

Seated Calf Raise: 21,18 with 90

Hanging Windshield Wiper: 2 sets of 8, per side, with BW

[BendtheBar]

They changed the RAW Unity. I am putting in in 2 weeks, and when I get officially accepted I will let you know that it's on for sure if interested.

[DieselWeasel]

Originally Posted by BendtheBar

They changed the RAW Unity. I am putting in in 2 weeks, and when I get officially accepted I will let you know that it's on for sure if interested.

Yeah, I saw that. The entry form hasn't been posted on the RUM website.

[BendtheBar]

Originally Posted by DieselWeasel

Yeah, I saw that. The entry form hasn't been posted on the RUM website.

Really?

I hope they get this ironed out soon.