DW's Journal

[kman025]

great job man, that's INSANE!

glad to hear smolov is working out for you

[big_swede]

Beastly work DW! Congrats on the PR thats heavy ass weight

[DieselWeasel]

Thanks, guys.

Tony, you're phuckin insane, brutha!


10.18.10

UPDATES

1) I'm currently doing two weeks of a Smolov switching microcycle, then doing the intense mesocycle. After that, there's a one-week taper which has me peaking at my upcoming meet on December 4th.

2) Starting this week, I will be logging two Anabolic Addiction supplements, so go to the AA section of MAB to read my comments in regards to those supps as I use them, or just click http://muscleandbrawn.com/forums/ana...ws-aa-log.html to eschew the browsing.


Bench Press: 175x5, 165x5, 155x5, 145x5, 135x5 (all close grip)

- I'm doing a 5x5 bench program that I got from Kroc on EFS.
A Week of Training with Kroc

- There was very little rest between sets which caused them to become almost like drop sets. I will probably give myself more time, starting next week, when the descending sets of 5x5 begin with 185.

One-Hand Curl and Jerk: 90x1,1,1,1,1 (just right hand)

- very short bar

Dip: BW+45x13,7

- I stopped after the 2nd set. The goal was 13,12,11 with BW+45, but my chest and shoulders were toast after everything.

[DieselWeasel]

10.20.10

Jump Squat: 135x5,5,5,5,5

Cybex Squat Press: sled + 590 (six 45s and one 25 per side) x 8,7,6

- I was going to finish the session with some squat negatives, using 455 and 495, but 455 felt like a ton of bricks, so I put it back in the rack.


10.22.10

One-Hand Deadlift: 315x1, 335x1, 355x1, 375x1,0

(using a strap)

- After watching video from this session, the weights after 315 weren't finished as solidly, but still done reasonably well.

Underhand Bench Press, Bottom Position: 215x1,1,0,1,1

(close grip)

Seated Dumbbell Press: pair of 55s x 7,7,7





10.23.10

Jump Squat: 155x4,4,4,4

Barbell Shrug: 495x5,5,5

Cheat Curl and Push Press: 135x3,3,3,3,3

(curl every rep before the press)

[gaspers04]

Killer training and nice numbers DW! The one handed dead is interesting.

[BendtheBar]

Originally Posted by DieselWeasel

Cheat Curl and Push Press: 135x3,3,3,3,3

(curl every rep before the press)

Funny you performed these. I was just in a discussion this week with someone who was asking about how to do a dumbbell curl and press. I told them to cheat curl because the shoulders could handle more weight and ...of course...I was met with fear and trembling because cheating is wrong, etc.

Anywho, great workout as usual.

[DieselWeasel]

Thanks, gaspers. Give it a try!

BTB, people need to think outside the box instead of rigidly and dogmatically all the time.





10.25.10

Jump Squat: 175x3,3,3,3

Close-Grip Bench Press: 185x5, 175x5, 165x5, 155x5, 145x5

- The first set, 185x5, felt more difficult than it should've been, especially because I did 225x3 using this same grip width, a couple of months ago.

Dip: BW+90x8,4

- The 8th rep had a struggling and questionable completion and I failed either the 4th or 5th rep of the 2nd set, so I stopped there. These dips were shitty compared to my previous best couple of performances with BW+90.

- It's possible that I've been doing too much bench accessory training throughout the week, which could be why today didn't go as well as I wanted. Regardless, I decided that I'm probably going to switch from using a close grip to a wider grip again, starting Monday when I do 195x5 down to 155x5.


10.27.10

Jump Squat: 195x3,3,4

- I accidentally did a 4th rep during that last set.

Cybex Squat Press: sled + 630 (seven 45s per side) x 6,6,6

Walking Dumbbell Lunge: pair of 65s - three walks

(two dumbbell racks and back)

- I'm doing one session later today and then possibly one tomorrow, then I begin the intense cycle of Smolov on Monday, the first of November.

[DieselWeasel]

10.29.10

Cheat Curl + Push Press: 145x1, 155x1, 165x1, 175x1, 185x0,0,0

- I couldn't finish the curl in any of those three attempts with 185, but 175 was still a good PR for this lift because my bodyweight was 163.6 in the morning.

Bottom Underhand Close-Grip Bench Press: 215x1,1,1,1,1,1





10.30.10

Jump Squat: 225x3,3,3

Deadlift: 315 + short strong bands x 1

- According to the EFS short band chart, after measuring the height of where I finish the deadlift, this pair of bands should add ~220-230lbs at the top of the pull.











11.01.10

Smolov Intense Cycle
Week 1, Session 1

Squat: 360x4,4,4,5

- This first session annihilated me entirely too much, which was probably caused by two things. My CNS hasn't been stressed enough in the two weeks prior to the intense cycle, when I was only doing jump squats and other assorted stuff, as prescribed in the program. Also, the 1RM that I put in the spreadsheet was probably not adjusted down enough. It was 425 (reduced from 440) going into this session. After discussing the situation with a friend who's done Smolov, we agreed that I need to lower the 1RM to the 400-410 range.

Bench Press: 195x5, 185x5, 175x5, 165x5, 155x5

- I went back to using a wider grip with my pinkie fingers on the rings.

[Bodybygamma]

Looking good Max. Real Intense. You should deadlift in your ZOM-BAMA mask! LOL

[gaspers04]

Great work Brother! Zom-bama, nice...lol