cMac - 220/140/260 - Scotland the Brave!

[cMac]

Smolov Jr.

W1D3

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 2

90 kg x 4

90 kg x 4

90 kg x 4

90 kg x 4

90 kg x 4

90 kg x 4

90 kg x 4

90 kg x 4

Easy.

[cMac]

Deadlift

Magnusson Week3

70 kg x 5

70 kg x 5

90 kg x 5

120 kg x 3

140 kg x 4

160 kg x 2

180 kg x 4

180 kg x 4

180 kg x 4

180 kg x 4

205 kg x 2

230 kg x 2

180 kg x 8

Easy enough. 230kg came up fine but felt like my arms were being pulled out of my sockets 240kg should be very soon though.

[cMac]

Smolov Jr.

W1D4

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 2

100 kg x 3

100 kg x 3

100 kg x 3

100 kg x 3

100 kg x 3

100 kg x 3

100 kg x 3

100 kg x 3

100 kg x 3

100 kg x 3

[cMac]

Smolov Jr.

W2D1

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 2

90 kg x 6

90 kg x 6

90 kg x 6

90 kg x 6

90 kg x 6

90 kg x 6

Chin Up

6

6

6

6

6

6

[cMac]

Sqaut

20 kg x 10

70 kg x 5

90 kg x 5

110 kg x 3

130 kg x 3

150 kg x 3

170 kg x 5

170 kg x 5

125 kg x 10

[cMac]

Smolov Jr.

W2D2

20 kg x 10 reps

40 kg x 8 reps

60 kg x 4 reps

80 kg x 3 reps

90 kg x 5 reps

90 kg x 5 reps

90 kg x 5 reps

90 kg x 5 reps

90 kg x 5 reps

90 kg x 5 reps

90 kg x 5 reps

[cMac]

Smolov Jr.

W2D3

Barbell Bench Press

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 3

95 kg x 4

95 kg x 4

95 kg x 4

95 kg x 4

95 kg x 4

95 kg x 4

95 kg x 4

95 kg x 4

Chin-Up

5x5

Bent Over Barbell Row

20 kg x 10

40 kg x 5

60 kg x 10

60 kg x 10

60 kg x 10

60 kg x 10

[Ninja]

Strong deadlifts mate :nod:

[cMac]

Thank you.

Really feel I have a 250kg in me so within the next few weeks I'll be testing my 1RM. My program calls for 240kgx2 in 3 weeks so maybe the week after I'll test my 1RM.

[cMac]

Smolov Jr.

W2D4

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 3

95 kg x 1

105 kg x 3

105 kg x 3

105 kg x 3

105 kg x 3

105 kg x 3

Had to stop halfway through because of a huge pain in my left arm. Frustrating because the weight was being moved easily and would have easily achieved the 10 sets. Need to figure out what the pain is because I got the same ache in my arms at the end of Smolov :doh:

[Phedder]

Where in the arm is the pain mate? I've just finished Week 1 and developed a pain under my shoulder where the the pec attaches to the upper arm.

[cMac]

It more where to deltoid meets the triceps and biceps. It feels like the pain is 'deep' within the arm rather than a pull on the tricep/bicep. It's strange.

Thought maybe it could be that I'm tucking my elbows too much/not enough, my forearms are leaning back too much or that my arm is going too far past parallel with my torso if that makes sense.

I had the same pain at the end of Smolov for squats because my grip was too narrow. It's really bugging me.

[cMac]

Smolov Jr.

W3D1

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 2

90 kg x 6

90 kg x 6

90 kg x 6

90 kg x 6

90 kg x 6

90 kg x 6

Arm still bothering me. Tried widening my grip but no difference. Really scratching my head on what this is. I know it's not an injury because it hasn't gotten worse and it is only sore when I'm doing the activity rather than being able to feel it hours afterwards.

[M.T]

Solid work Cmac keep it up

[cMac]

Thanks M.T. Thought I'd been disowned for not completing Smolov

Squat

20 kg x 10

70 kg x 6

90 kg x 5

120 kg x 3

140 kg x 3

160 kg x 2

177.5 kg x 5

177.5 kg x 5

130 kg x10

Last set was a little shallow because I had no spotter so safety pins were put on. They can either go slightly too low or slightly too high

[cMac]

Smolov Jr.

W3D2

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 2

95 kg x 5

95 kg x 5

95 kg x 5

95 kg x 5

Smolov Jr. W3D2 Really annoyed. Had to stop because my upper left arm is killing me on heavy bench now. I don't know what it is because it's only the bench causing it. No pain from weighted chin or anything. Thinking maybe it could be a flexibility thing and my arm is being pushed back too far with the heavy weight. Or it's the volume because I had aching arms at the end of Smolov as well which forced me to finish my last Mesocycle day early.

[Phedder]

Sorry to hear man, that's no good at all. If it's stopped you from completing two programs now you should really get it checked out and figure out how to mend it. It'll just keep hindering your progress otherwise.

[M.T]

Thanks M.T. Thought I'd been disowned for not completing Smolov

Not at all mate she's a toughie alright and I think now you know what to expect you should give it another go when you've sorted out your body.

I'm very keen to see you complete it I think you have the right mind set just need to push a bit harder, there are physical limits sure but the mental will always kick in 1st. Agreed with Phed address your issues before moving onto anything else these things cannot be rushed sometimes stepping back is the best path forward. But hey what do I know still a newb in this game.

[cMac]

Thanks for the support guys.

I want to go to the doctor but I'm afraid they will just presume lifting is bad and tell me not to do it :? I've heard of so many people saying their doctors told them not to squat because it's terrible for their knees even though we know that's not true.

I'm taking Friday's workout off and then seeing how it is on Saturday.

[M.T]

Load up on the fish oils keep the joints lubed up and rest mate.

[cMac]

Deadlift

Magnusson Week5

70 kg x 5

70 kg x 5

90 kg x 5

120 kg x 3

140 kg x 5

160 kg x 4

180 kg x 4

180 kg x 4

180 kg x 4

180 kg x 4

205 kg x 2

230 kg x 2

180 kg x 8

Same as two weeks ago. Managed everything but 230kg felt pretty heavy. It's really hitting me hard.

[cMac]

Squat

20 kg x 10

70 kg x 10

90 kg x 5

120 kg x 3

140 kg x 5

165 kg x 1

185 kg x 2

175 kg x 3

150 kg x 10

Was meant to get 2 sets of 3 at 185kg but weight shifted forward for third rep and got stuck.

[cMac]

Bench Press

20 kg x 10

40 kg x 10

60 kg x 4

80 kg x 4

100 kg x 1

110 kg x 1

120 kg x 1

100 kg x 7

Was going to go for a 130kg but my arm is still far too sore to try it.

Somebody at training said it could be because I don't alternate my mixed grip on heavy deadlifts but it doesn't feel like a muscular thing. I still think it's the lack of flexibility in my shoulders for when the bar is touching my chest.

[cMac]

Magnusson Week 6

70 kg x 10

90 kg x 6

110 kg x 3

130 kg x 3

160 kg x 2

185 kg x 4

185 kg x 4

185 kg x 4

185 kg x 4

210 kg x 2

235 kg x 2

185 kg x 8

235kg is my 1RM so to hit it for a double is great. I reckon I could have gotten a third rep but I wanted to stick to the program and get the double at 240 next week.

[M.T]

Damn those numbers are shooting up! nice work man keep smashing that bar.