High Frequency Westside (Kinda!)

[HIThopper]

Cheers fellas

Smolov Cont............


Squat Day 22/12/12

Squat

5x7 147.5kg

Squat Day 23/12/12

Squat 10x3 155kg


That officially ends smolov for the forst time, squat is feeling pretty good although my RH hips being a biaatch still. I followed each of those workouts with hip/glute hammy and upper back work. I will run an eaxtra week of smolov this week leading up to a 3 or 4 day break for holidays. I'll likely hit it twice a day squatting and benching for volume.

Also I ditched the smolov intense cycle for bench, not enough volume and my bench is in the toilet again, hoo fucking ray. Oh well time to get stupid for the holidays and then enjoy a short break.

[BendtheBar]

not enough volume and my bench is in the toilet again, hoo fucking ray.

Let's turn 2013 into bench PR madness.

[HIThopper]

I'll try, stubborn lift tho!

[HIThopper]

Bench/Squat Day 24/12/12 AM

Bench Press

Singles to 112.5kg felt shitty
4x10 80kg

Squats

4x9 135kg (Fast)

PM Workout

Bench press

5x8 85kg

Squat

5x7 145kg

Whoa, I must admit I was tired after that workload, wow alotta work done fo sho. Will likely do this style until the 28th (time willing) 2nd workout was great lots of energy.

Good stuff.

[BendtheBar]

Strong and long! Solid A/B effort.

[HIThopper]

Thanks bud, it was a great feeling finishing that 80th heavyish rep of squats for the day!

[EliteDreams]

Woah,getting some good stuff goin!

[HIThopper]

Thx Elite

Bench/Squat Day

Benched and squatted again, bench was slow but not hard, squats were farkin awesome. Feeling strong at such a high workload.

Bench/Squat Day 26/12/12

Bench press

6x6 90kg

Squat

7x5 152.5kg

[HIThopper]

Squat Day

Feeling pretty strong going into todays workout, plan was to squat 10 triples with my old 3rm. As I stood up with the 30th rep with 350lbs I had to sit back and think how the heck did I complete all that work! LOL the first set was heavy!! as were the last 9. It took some time to complete so I'll have to go back in tonight to finish up more work. Need to pull and might bench also. I did some single leg stuff after but cannot recall weights. Stoked with that effort.

Squat Day 27/12/12

Squat 10x3 160kg

Split Squats

??? quite a few!

[HIThopper]

Squat/Deadlift Day PM workout 27/12/12

Squat

4x9 140kg

Sumo Deadlift (speed)

5x3 130kg

Pulls were light cos I was seeing stars after squats! that made 71 reps today at 3 plates per side or more. Nice. Farkin squat better be up cos I am tired.