Pseudonym Posted January 19, 2014 Report Share Posted January 19, 2014 Impressive!BTW, if you want to embed video in your post, use the filmstrip icon next to the smileys, and paste in the same URL code you used. I've just edited your post now to do it for you. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted January 19, 2014 Author Report Share Posted January 19, 2014 Solid lift Cheers Leeroid Impressive!BTW, if you want to embed video in your post, use the filmstrip icon next to the smileys, and paste in the same URL code you used. I've just edited your post now to do it for you.Thanks Pseudo i appreciate it and will know for next time when i have a crack at the bench challenge . Quote Link to comment Share on other sites More sharing options...
Skeletor Posted January 20, 2014 Author Report Share Posted January 20, 2014 Smolov squat base cycle. Week 3 day 2 =142.5kg x 5 sets of 7.Went well and had no real issues apart from a slight niggle in my lower glute or hamstring .Yesterday I stuffed around doing some benching at home and felt a kind of sprain type feeling in the upper corner of chest / shoulder/ bicep area and its a tad sore when I lift and rotate my arm today so going to give upper body a rest for a few days. Its definitely not rotator, rather a tendon or inflamed muscle. Two more days of base cycle then I take up to a week off and test 1rm . Hoping for a minimum of 10kg increase and may have a crack with wraps after that. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted January 22, 2014 Author Report Share Posted January 22, 2014 Smolov squat base cycle week 3 day 3 = 150kg x 7 sets of 5Today was a mission to be honest although still got through. Had to slow down the speed of the sets a bit on a couple so i came up and paused for 2-3 seconds before doing the next rep. Did my first real hypertrophy train for arms yesterday in ages and had the new Arnold pump pre trainer. Got a massive pump in my arms but it made me sweat something terrible and had the jitters for a few hours. Would be great if you are trying to lose weight because by the end of the day my abs were sticking out like dogs balls. Shoulder area still a tad sore so rest up for a bit from heavy bench and shoulder press. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted January 26, 2014 Author Report Share Posted January 26, 2014 So had a failure for the last day of the base cycle. Starting doing my squats and had a massive pain in my bicep but kept going and did the first set of 160kg x 3 reps and that was enough for me , my arm was in pain like a tear or something. Not sure if its from doing low bar and having my arm back and maybee putting to much pressure on bicep or what.Will still go for a max rep attempt later in the week.Did a light chest and back workout . Chest yesterday and back today after work.Flat bench. 60kg x 25 rep, 100kg x 8 rep, 120kg x 5 rep, 100kg x 10 rep, 60kg x 20 repHigh incline db press. 30kg x 20 rep , 30kg x 15 rep, 30kg x 12 repCable upward flyes . Light x lotsa reps lotsa times. Today Deadlifts 60kg x 10 100kg x 5 , 140kg x 5 , 170kg x 3, 180kg x 3, 180kg x3Wide grip pull ups x 10 superset with barbell rows 60kg x 10 x 2 lotsCable pulldowns to touch upper chest . 2 sets of 10Just ordered some Inzer gripper 2.5m knee wraps and a few other bits and pieces. Was thinking of trying out a squat suit and a bench shirt but will learn a bit more about them first. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted January 26, 2014 Report Share Posted January 26, 2014 Good dead lift! Bring on 5pps!! Quote Link to comment Share on other sites More sharing options...
Leeroid Posted January 26, 2014 Report Share Posted January 26, 2014 I found I get pains in my bicep when squatting excessively due to the pressures put on the elbow feon supporting the weight. Good luck for testing the max Quote Link to comment Share on other sites More sharing options...
Skeletor Posted January 27, 2014 Author Report Share Posted January 27, 2014 Thanks Realtalk. Thats the plan to work for next.Its definately in the bicep Leeroid so yeah could be that from over squatting Today i did light shoulder workout and decided to give my triceps a good old fashion thrashing. Standing bar press. 60kg x 10 x10 x10DB side raises pause at top for 2 secs. 10kg x 15 12.5kg x 10 15kg x 10 12.5kg x 10Rear delt machine 1 set of i dont know the weighHanging weighted dips Bodyweight x 10 +20kg plate x 10 +30kg plates x 10 +40kg plates x 10 ( new PB ) Reverse grip tri pushdowns 3 sets 10Ezibar grip pushdowns 3 sets 10Good workout overall. Tricep strength is coming up. Bicep still tender . Quote Link to comment Share on other sites More sharing options...
Skeletor Posted January 27, 2014 Author Report Share Posted January 27, 2014 Tested 1 rm for squat this morning. Managed a 180kg . 10kg up in 4 weeks and i guess im happy considering. Was going to try and use my old wraps and push for more but they are budget and not even powerlifting ones so left it at that. Possibly could have pushed more out had i trained later on and not on an empty stomach but i cant complain.Current maxes areBench 140kgSquat 180kgDead 210kgCurrent bodyweight 79.8 kg morning. 81.9kg evening Quote Link to comment Share on other sites More sharing options...
Skeletor Posted January 29, 2014 Author Report Share Posted January 29, 2014 Bit of a quickie train as i had to get to work so just a bit of bench etcBench press 60kg x10 100kg x 5 120kg x 5 125kg x 1 130kg x 1 135kg x1 60kg x 30Cable flyes 3 sets of 10Machine flye 2 sets of 10Went home and got a shag before work which was wicked as so glad i saved a bit of energy for that cause it was a pretty intense 2 minutes. Doing the switching cycle for Smolov squat this week but im breaking it down to 1 week instead of 2 so i can get into it earlier and im not going to be happy until i hit the 200kg squat. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted January 29, 2014 Author Report Share Posted January 29, 2014 Bit of back.Deadlifts 60kg x 10 100kg x 10 140kg x 6 160kg x 5 180kg x 4 200kg x 1 140kg x 10Db rows 30kg x 10 30kg x 10Wide grip bar rows 60kg x 10 80kg x 10Stopped well short of failure on all but the 200kg dead. Giving the joints a bit of time out. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 3, 2014 Author Report Share Posted February 3, 2014 Been having a low key deload as starting back to the Smolov intense cycle tomorrow. Was going to hit it today but still a bit sore from my pathetic max reps effort . So instead i had an upper body sesh after work in the heat.Bench = 60kg x 10 100kg x 10 120kg x5 120kg x 4 80kg x 10DB Rows 30kg x 10 35kg x8 35kg x 7DB shoulder press 30kg x 15 35kg x 10 35kg x 8 level with mouth and full lockout up on allEzibar arm curl 40kg x 10 45kg x 8 45kg x 7Wide grip pulldowns 1 x set of 12close grip pulldowns 1 x set of 12Cable preachers 1 set of 81 min rest roughly between all sets and stop short of failure but feeling super weak today , maybee the heat, maybee just being a pussy but have been on call and having only 5-6 hours sleep a night over the last week so going to implement a siesta into each work day during the hottest 2 hours. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 3, 2014 Author Report Share Posted February 3, 2014 So not supposed to start back on Smolov until thursday i just realized so instead i had another crack at the 5 minute max rep challenge taking a different strategy of sets of ten and pulled out 58 exactly before time was up and didnt really push myself to hard . Didnt feel sick afterward this time and legs arent feeling to bad yet. Totally new style of training for me and if i try it again im gonna aim for 6 sets of 12 which i reckon i can do but breaking it into smaller sets of 10-15 is definately the key Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted February 4, 2014 Report Share Posted February 4, 2014 6x12 i think that'll put you into the top for squats so far good stuff man. how are you doing for the bench component? wonder if anyones gonna crack like 150 or so for total Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 4, 2014 Author Report Share Posted February 4, 2014 Haha jesus 150 would be extreme. Someone who can squat a shit ton and is still light will be good. Maybee Leeroid? Ive only done a half bench where I got just over 30 in 2 mins or so but thst killed me haha. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 4, 2014 Author Report Share Posted February 4, 2014 Haha jesus 150 would be extreme. Someone who can squat a shit ton and is still light will be good. Maybee Leeroid? Ive only done a half bench where I got just over 30 in 2 mins or so but thst killed me haha. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 5, 2014 Author Report Share Posted February 5, 2014 Smolov squat intense cycle. Week 1 day 1.117.5kg x 3 135kg x 4 152.5kg x 3 sets of 4 152.5kg x 5After having two weeks off heavy squatting it was a bit of a mission getting through it all and the final set was a tough ask but I did just do max reps two days ago and not much sleep so all and all going ok. Added the belt for the 152.5 s and used neoprene sleeves throughout which are a size to big . Have ordered some new type of knee sleeves from inzer along with wraps and a bench shirt for a bit of fun. Still waiting. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 6, 2014 Author Report Share Posted February 6, 2014 Bit of shoulders and a few face pulls today.Standing bar oh press 40kg x 15 60kg x 10 70kg x 10Seated bar oh press 60kg x 10 70kg x 10 80kg x 5 85kg x 3Db side raises with 1 sec pause at top 15kg x 2 sets 10Face pulls. Lots Feeling a little bit shit today . Tired . Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 7, 2014 Author Report Share Posted February 7, 2014 Woke up this morning and legs were feeling shattered from getting back into the heavyish squatting but went out and got through most of itSmolov intense cycle week 1 day 2107.5kg x 3 125kg x 3 145kg x 4 162.5kg x 3 152.5kg x 5 152.5kg x 2.5Last set of 152.5kg was supposed to be for 5 reps and couldnt even get the third rep. Just knackered and looking forward to two days off . Going to miss the low weight day in 3 days and try for 70 reps in the bodyweight challenge and will maybee bring this into my training once every 2 weeks for a few months as i quite enjoy it. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 8, 2014 Author Report Share Posted February 8, 2014 Bit of hammys and upper back today.Lying leg curls . Sets of 10 working up to 2/3 of stackStiff legged deads 2 light sets 60kg x 15Barbell rows 60kg x 15 80kg x 10 90kg x 6Close grip pullups (hands facing eachother) 2 sets 10Machine rows wide grip palms down 4 sets 10. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 10, 2014 Author Report Share Posted February 10, 2014 Pretty low key train today .Smolov squat intense cycle week 1 day 3 . 100kg x 4 120kg x 4 140kg x 5 sets of 4No trouble at all but forgot to take my squat shoes so had to do it in sneakers but felt alrightDeadlifts 100kg x 6 140kg x 6 160kg x 4 180kg x 5Nothing to strenuous ,only wore belt for deads . Quote Link to comment Share on other sites More sharing options...
Leeroid Posted February 11, 2014 Report Share Posted February 11, 2014 Some serious squats going on here haha. Keeping an eye on the gains here Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 11, 2014 Author Report Share Posted February 11, 2014 Some serious squats going on here haha. Keeping an eye on the gains here Haha my maxes are just warm ups for you bro. Thats my goal though to be able to lift like that. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted February 12, 2014 Author Report Share Posted February 12, 2014 Was going for a day off today but just did a quick few medium heavy sets of standing military press with the goal of getting a bit of muscle growth.40KG X 15 60KG X 3 sets of 10 500kg x 2 sets of 10 40kg x 2sets 10 Quote Link to comment Share on other sites More sharing options...
justhell Posted February 12, 2014 Report Share Posted February 12, 2014 ^ dam 500kg military press Looking strong Skeletor even if ya ment 50kg. Keep it up mate , I always check in on your Journal. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.