Juggernaut Barbell

[M.T]

Smolov Day-3 Base

Weight-104.2

Squats

1x5@60

1x3@100

1x3@120

7x5@135

Bench

1x10@60

1x5@80

1x5@100

5x3@120

Comments

Man was super charged today for some reason. Squats felt slow to start and my left ankle pain started to shoot up the anterior of my shin and slowed me down a tad, so popped a couple Panadols and once they kicked in round set 5 the rest of the dat was a cruise. Love how they get easier as the reps go down, funny that.

Bench was strongest it's been for a while. Almost speed repping 120 felt great. One more session to tick off week 1/3.

[Gym rat]

Nice shopping mate on spending 200 dollars worth of meat like the whole chickens,chicken breast and soul fillets =P~

[M.T]

Nice shopping mate on spending 200 dollars worth of meat like the whole chickens,chicken breast and soul fillets =P~

Thanks GR

Smolov Day-4 Base

Weight-103.6

Squats

1x5@60

1x3@100

1x3@120

8x3@145

1x6@145

Bench

1x5@60

5x7@100

Bent over rows

1x5@60

5x5@80

Lat pull downs

1x12@40

2x5@80

Ezi bar curls

4x10 @30

Week one summary

Fantastic end to the 1st week don't think it'll stay like this for much longer i'm afraid. Again felt ready to smash some weights. Combined the last 2 sets at the end due it getting better and better as I went, depth felt below parallel stoked to get through this one with minimal pain and sufferring.

So started off very tough and thinking I couldn't bare facing 3 weeks of this torture but as the week got on it slowly got easier probably due to the lack of repping out my squats. Back has come right but this left ankle needs some srs work if it's going to get better anytime soon. Saw the Doc about it so know what needs to be done.

Diet and suppliments have been crucial this time round and has been reflected in the amount of energy I have for each session. Also weight seems to be coming down steady which is exactly what I was after. Have had some help from a diet veteran so i'm in good hands. Taking my 2 day rest and hopefully going to own week 2.

[M.T]

Smolov Week 2 Day-1 Base

Weight-104.4

Squats

1x5@60

1x3@100

4x9@130

Bench

1x5@60

4x7@100

Face pulls

4x15@40

Seated CG rows

4x12@50

Comments

Still very much early days but every session is getting easier by the day. Almost perfect weights to be squatting as it's hard enough to challenge me but at the same time easy enough to make every rep count and focus on form and technique. Slowly getting back up there time will tell.

Assistance and Bench was good, getting more energy after squat so have been able to pick up the work rate.

[M.T]

Smolov Week 2 Day-2 Base

Weight-104.2

Squats

1x5@60

1x3@100

3x5@140 wrong day

3x7@140

Comments

Bit lost today had my piece of paper and still managed to stuff up my sets (supposed to be 5x7) so ended up doing an extra rep out of my mind blank. Bit sluggish today due to a bad lunch choice of pizza, stupid work due thought I could order a steak or something but NO.

Couldn't be arsed with anything else did some rolling out and bailed.

[M.T]

Assistance

Bench

1x5@60

1x3@100

1x1@120

NZBB 5 rep challenge (failed)

1x4@135

1x3@135

1x3@120

DB rows

4x10@80

DB side raises

4x10@20

Calf raises-seated

5x12@40

Dips

3x10@bw

[M.T]

Smolov Week 2 Day-3 Base

Weight-104.4 holding steady

Squats

1x5@60

1x3@100

1x3@120

5x5@145

Ezi bar curls

5x12@30

Seated shoulder press

5x12@50

Comments

Very disappointed with tonights effort. Pain in my f*@king left leg was enough to pull the pin 2 sets short of the goal pretty f*@ked off now tbh. Not sure what I should do keep going or stop now. Going to finished this week tomorrow and see how much I can recover over a 3 day rest so fingers crossed a miracle happens soon.

[M.T]

Smolov Week 2 Day-4 Base

Weight-103.3 standard morning weight

Squats

2x5@60

2x5@100

1x3@140

10x3@155 Belt

Bench

1x10@60

1x5@80

1x5@100

3x5@110

BB rows

1x5@60

1x5@80

5x5@100

Face pulls

4x12@40

Week 2 wrap up

What a week! pain levels were very high again but not even close to last nights fail so quite happy to get this one done. Was up till midnight icing and rubbing my leg out which made a big difference today. Tried the 1st 5 top sets with bare feet and they felt pretty rough, once I chucked the shoes on for the remainder felt much better and also brought the feet in an inch on both sides to compensate for the pain and that seemed to work good for me also. 1st pre WO stim session for a while now and cranking a belt also played part in this session. This old dog still has some tricks up his sleeve yet.

Bench felt very tough today still not quite recovered from the last session maxing out on 4 reps. Kept it light and tight so no worries there just a bit fatigued.

Week 2 done more time on the leg and keeping walking up + eating alot should get me through week 3 and a good long rest.

[Old Bull]

What about the Post Workout Competition?

[M.T]

What about the Post Workout Competition?

Vid coming soon Boss.

[M.T]

Smolov Week 3 Day-1 Base

Weight-106.4

Squats

1x5@60

1x5@100

4x9@150

Banded Bench

1x5@bar+double blue bands

1x5@60+dbb

4x3@100+dbb

A lot more tech work with bands and dumbells hanging off the bar.

Machine crunches

5x20@30

Seated calf raises

4x20@30

Comments

Well must be binge over the weekend but felt like the extra weight did me some good. One of the better sessions to date pain wise. Cardio wise not so much. Pretty tough on the 8-9th reps, last set was resorting to the peac%*k style good morning to get the last 2 out without failing but felt great afterwards. Bit of sun burn to make things harder for MT and a very muggy day did not help.

Jumped in with Dark Knight and did alot of balance work for bench and really goes to show how little I use my back and how weak it is so was very useful. Banded bench felt good once we put weight on the bar, think 100kgs + blues was about 140-150 at the top?

Trying to finish my sessions on a weakness point tonight was lots of abz and calvez

[M.T]

Smolov week 3 Day-2 Base

Weight-105.5

Squats

1x5@60

1x5@100

1x3@120

5x7@145

CG Bench

5x10@100

Machine ab crunches

4x20@30

Face pulls

4x12@60

Comments

Good grinder tonight. Arguably the 2 toughest session of the program done and dusted. Glad I went back to the prescribed weights after last nights Rambo session (thanks Drizzt). Have found a good stance that seems to make things easier for my leg and take away most if not all the pain that I had in previous weeks. Essentially just going back to what I had before Nats a close stance like those who know Matty schwas which loads the quads alot more than the wider stance I was trying to develop. The only effect I see this has is finding depth is a bit harder as the hips are harder to drive open but i'll work with it for now.

Good quad burn afterwards.

Token bench and assistance was short and sharp.

2 sessions to go can't wait, getting more and more amped for these as the end gets nearer. Again will see how I feel in 2013 as to which direction I want to take.

[M.T]

Smolov Base week 3 Day-3

Weight-104.6

Squats

1x5@60

1x5@100

1x3@120

7x5@150

Bench

1x5@60

1x5@100

1x2@120

1x2@130 ww

Comments

Possibly the quickest and easiest session yet. Smoked it under 20 mins, worked out about 2 sets per song. Warm ups were short and fast and translated into the working sets. Very puffed but that's another issue. Not all good news however the fatigue has very much settled in, last night I was in bed by 8pm even for me that's unheard of. Tired at work needing copious amounts of coffee to complete simple tasks ready for a holiday I reckon.

Bench was just a token felt smooth, keen to test a 1rm next week when rested.

One more session \:D/

[M.T]

Smolov Week 3 Day-4 Base COMPLETED

Weight-105.3

Squats

1x5@60

1x3@100

1x2@140

10x3@160 B+ww

1x2@180 Wraps B+ww

Bench

1x5@50

1x5@100

1x3@120

1x2@130

1x5@100

Comments and weekly wrap up

And just like that i'm done! pretty easy session today, tried to push it out to the late arvo to get as close to 24 hours rest as possible and most definately helped. Woke up a tad sore but get better after food and walking. Pretty awesome session today Pala had the music cranked and going hard which set the tone for me. Close stance has been my saviour for the week again no pain so will stick with this when RAW for the time being the main reason for this was so when I am ready to switch to suited it shouldn't be too mcuh of a transition. Would like to go back out wide when the time is right. Belted up today to be safe and getting used to wrist wraps now which helps with keeping tight up top which I never really used before. Was going to attempt the NZBB 5 rep challenge after this session hence the 180 double but I was far too gone for this and pulled the pin there.

In terms of the week as a whole pretty awesome I think. Tuesday was very tough as expected when upping the weights but mentally had me on a high all week because I knew I could do 9@150 all the other top sets didn't really challenge me like I had hoped. The 170 I chucked wasn't far off where my RAW 1rm was at post op anyway so glad a bit of conditioning came into affect at the last week. Leg has been behaving with lost of walking, stretching and icing (thanks Doc). Diet could have been better, the Smolov cravings took over bit and midnight nacks were a common theme this week. Very much tired and sluggish all week and a bit short with people but those close to me understand why and i'm relieved now so few vinos tonight eh.

[M.T]

Skills

Weight-106.7

Squats

1x5@60

1x3@100

1x2@140

1x1@160

1x1@180 B/ww

1x1@200 B/ww

Bench

1x5@60

1x3@100

1x2@120

1x1@130

1x1@140 ww

Deads

1x3@120

1x1@170

1x0@220 B

1x0@220 B

Comments

So came in as planned for my Smolov Prikidka or work up to near max. Had under a week for deload but was most certainly ready to smash some squats today. Had the House to myself the whole time I was testing which worked great. Cranked some sounds and really unleashed on the bar which I wouldn't usually do but it felt right. Worked my way up to 180 and probably hit that a tad high if I had filmed it so made sure 200 was deep and nice. No real struggle here took a tad longer to get out of the hole but once I did lockout was easy. OH and my Nike Romaleo's turned up on Monday so gave them a bash, my god did they feel amazing. Really felt like it generated power through the feet and translated up the legs. Hard to describe the feelling they gave me on the heavier sets just an awesome shoe!

So with that done in 4 weeks I have managed to get within 5kgs of my Raw 1rm which I hit at Raw Nats earlier this year with about 3 months hard prep so cannot complain with that.

On a high thoguht i'd test out the other lifts while I can.

Bench was alot hard than I had hoped to be. Didn't help I had a raging sun burn from Xmas day and made set up very hard. This however didn't make the weights feel heavy ofcourse. 140 was harder than I had expected so decided to stop there as I did not want to max out just work it to near max.

Energy is all but gone by this point. Thought I should be ok with a 240 belted, but that was not to be. 220 felt very heavy so gave it 2 stabs but nothing barely moved off the floor to be honest. Bit of a let down but hey main goal was squats today. So that's the last session for the year good note to end up on. Having a week of c%*ktails and beach might go find that gym I found last time in Raro and have a hit out with the locals. After today there is no internet or phone so I wish to thank all of those who have been checking in on my log and giving feedback both on here and at the gym. Have a great New Year all MT is on the rampage :twisted:

[M.T]

4/1/13

Weight-108.5 :shifty:

Squats

1x10@60

1x10@100

1x10@140

1x5@160 B/ww

CG Chins

6x5@bw

Ab rollouts

3x10@bw

Weighted crunches

5x10@40

Leg extn

5x20@90

Reverse leg curls?

3x10@30

Comments

Yeah so weight crept up on me there on holiday! Not worried about it should be able to get that back down in 2-3 weeks when the diet kicks in and new cycle starts next week.

Squats were probably the easiest exercise today assistance needs to be stepped up a notch this year if I am to make my mark.

[M.T]

5/1/13

Chins

5x5@bw

Bench

1x10@60,70,80,90,100

Decline DB flies

3x20@20

Deads

1x10@70

1x5@120

3x5@150

CG pulldowns

5x10@40

Slosh pipe OH press

5x10

Comments

Still conditioning and getting the body ready for the onslaught. Worked out there is 16 weeks of training from next week until CD's so plan is this.

1st block-6 Weeks Russian Squat/ Smolov Jr for Bench (4 weeks)

2nd block-9 Weeks Russian Strength

Week deload then Comp.

All these combined I have named it сырье монстр or RAW MONSTER

[M.T]

сырье монстр Phase 1 day 1

Weight-108.5

WG Chins

5,4,3,2,1 @bw

Crunches

4x20 @bw

Squats

1x10@60

1x8@100

1x5@140

6x2@160

Bench

1x10@60

1x10@80

6x6@100

DB incline flies

3x15@20

DB rows

3x10@50

DB rear delt flies

3x15@10

Comments

Operation сырье монстр has commenced. Chins are going to be a staple exercise every session I do from here on. I hate them I suck at them but I need them. Also a core movement will be added as a warm up then into the working stuff. Squats felt awesome today. I did notice the 2nd reps were getting a bit harder due to not keeping tight for the whole set just the 1st rep then droping the 2nd like form doesn't matter. When I picked up on this both reps were very easy.

Using the large PVC pipe under the lower back again to get used to the arch feeling. Played around with closer and wider stances, think I favoured a ring finger on rings position than others. Close did feel powerful but easily fatigued at the 6th rep point.

Finished with some light back movements, very concious of the workload on chest for this program so want to balance things out. All round good start to the program.

[M.T]

сырье монстр Phase 1 day 2

Weight-106.6

Chins

5x5@bw

Russian twists

4x20@bar

Squats

1x10@60

1x5@100

1x3@140

6x3@160

Bench

1x10@60

1x5@80

7x5@105

Decline DB flies

3x12@20

Face pulls

4x12@40

Ezi bar curls

3x20@20

Comments

Body weight took a dive overnight and weight felt lighter than yesterday choice day I recks.

[M.T]

Went for Coffee, walks up to Webb St. Finds steep hill, Walks up it. Finds sign saying "City to Sea Walk". Accepts challenge. Gets half way through course and decides this is massive! walks home 2 hours later.

Getting prepped to do the whole track Sunday morning 12ks of steep climbs and off road courses.

IN.

[M.T]

сырье монстр Phase 1 day 3

Weight-105 FLAT

Chins

7,5,4,4 @bw

Squats

1x5@60

1x3@100

1x2@140

6x2@160

Bench

1x10@60

1x5@80

1x3@100

8x4@112.5

Incline DB flies

3x12@20

Rack pulls (1 inch under knees)

1x5@100

1x3@140

1x3@180

1x2@220 straps

Hanging leg raises

3x12

Comments

Little shocked at the weight today, 3.5kgs down in 4 days almost a little bit too fast which translated in the workout today. Nothing felt hard but just the accumulation of everything adding up. Squats were ok not the best they have been, still not happy with my foot stance so mucked around with that today some sets harder than others wish I could just find the perfect stance and stick with it. No more squats for the week which is a shame could easily go another day. Should be plenty time to recover and hit it hard next week.

Bench volume seemed to creep up today. Doc had a great idea of swapping out the PVC pipe for a foam roller and instanly had more drive and power blasting off the sternum or just below it, felt wicked for such a small change. The idea is with the foam creating the artificial arch that I have not yet perfected but it allows you to move with it and ofcourse gets compacted which is a more natural movement than having something like the pvc pipe which doesn't let you move at all. 10x3 on Sat pretty keen.

Rack pulls were slow and heavy, really need to get that back fired up again.

[M.T]

сырье монстр Phase 1 day 4

Weight-104.7

Chins

5x5

Bench

1x5@60

1x5@80

1x3@100

10x3@120

DB flies

3x12@20

DB rows

4x8@80

Face pulls

4x12@50

Chest supported rows

3x12@20 wide grip

Cable crunches

3x12@stack

Chins

3x5

Light pad work to loosen up 5mins

Comments

So looks like Saturdays are going to be awesome. I only have bench scheduled so the rest of the session can be spent working on weaknesses. Keen to get deads going from next week onwards not quite ready for them just yet, still lots of building up to do yet. Top end to the week.

Side note got to meet the lovely Professor Calculus Jr, such a charmer she is.

[M.T]

сырье монстр Phase 1 day 5

Chins

5,5,5,4,3,2,1

Squat

1x8@60

1x5@100

1x3@140

6x4@160 ww

Bench

1x8@60

1x5@80

6x6@105

DB flies

3x12@25

Lat pull downs

10@40

10@50

8@60

6@70

Comments

Long one tonight. Squats were pretty good today found myself rushing the set up a bit which caused a slight imbalance in my set up which became more apparent in the last set where Zyzz took me aside and had a word. Turns out right foot was a few CMs behind the left (used to be the oppostie way around) so will be concious of this next time. Put it down to having TOO much energy and enthusiasm will slow it down next time.

Bench was awesome too. Feel really tight in the chest now though never really get that feeling so take it as a good thing I guess. Could feel the chest taking over alot from the tris and felt very powerful, nothing changed go figure.

[Optimass]

Good to see you persevering with chins bro - I need to get it sorted my self - will help thicken back.

Good year ahead bro ... smash it

[M.T]

Good to see you persevering with chins bro - I need to get it sorted my self - will help thicken back.

Good year ahead bro ... smash it

Hey sup bro! Good to hear from you. Man they are not easy but I can slowly feel them getting easier, just hard to get the stamina to bang more out. Keen to get a back has always been lagging since PLing.

I think so too just hope I stay out of hospital and the squat gods are kind to me. :pray: