Met's journal

[Metu]

Hi all,thought this might motivate me for better numbers and a good way to track progress.Bit of history,started lifting (properly) about 2 and a half years ago after a mate invited me to train with him and another guy I knew.Started with starting strenghth and have been doing powerlifting templates since.

I'm about;

5'8 tall

97kg

body fat,20%(actual have no fucking idea but dont have abs and aint toned)

Current pb's lifts are;

Squat 200 kg x 1 belt,kneewraps

bench 95 kg x 5

Deadlift 200 x 2

I have never competed in a powerlifting meet,but am going to be doing one on march 9 so will be training towards this.My bench is my achillies heel and began doing smolov junior to try get the weights up,also will be trying to squat twice a week and deadlift once both with 5x5.Have started with 90kg max for smolov as I heard it can get rough if you start too heavy.

Had random bench/bi's session with a couple dudes that train out of a home gym that absolutely left me broken on sunday was my first train of the year and my first bench since 11th december as I was 100% training to get my goal of squatting 200 b4 xmas.Was aprehensive going into smolov bench yesterday still sore as hell from sunday lol.

Southern Weightlifting Club classic lift

9th march 2013

Novice,99.6kg bw

squat 205kg

bench 100kg

Deadlift 222.5

Total 527.5

Otago/southand provicial champs

27-4-2013

2nd comp,bw 100.3

squat 220kg

bench 107.5

deadlift 230

total 557.5 30kg up on last comp

yesterday

smolov junior day 1 week 1

bench

warm ups

65kgx6

x6

x6

x6

x6

x6

Kroc row

27kg x25,20

dropset 27kg,15kg,10kg 12-8 reps

not bad after being still sore from sunday,was pretty much a recovery session to get the blood flowing.will get 2 full bench cycles in b4 comp in march so might have to up the weight 2nd cycle since I started light.

[Metu]

swapped yesterday for today as knew had day off work,have thought I will also only do smolov bench 3 times a week and do the day 4 the following week..if that makes sense?I know what I mean lol,Gym was empty so didnt have to wait for weights etc,

cycle 1 day 2 smolov bench

67.5kg x 7 x 5

Squat

140kg x 5 x 5 belt,knee sleeves

Face pulls

15x20,16,dropset 15x15-7.5x10

not bad first set of squats felt heavy but got better as sets went on,got some cheap knee sleeves off trade me that seem ok,never used sleeves before and chucked them on for working sets with belt,went bare foot aswel also never done,didnt notice much difference between barefoot and with chucks on imo.

[Monarchking]

Metu...hello :shifty:

[Metu]

Metu...hello :shifty:

hey man

[Monarchking]

good to see a journal and I am keen to watch the comp.

[Metu]

good to see a journal and I am keen to watch the comp.

Is Abigail gonna enter?You mean come and watch eh?You should just enter bro,I know I aint gonna shift the world but I'll shift what I can. :shifty:

[Old Bull]

Metu good to see another log up :clap: some good numbers you have too, good base for a build up to your first comp, where abouts is the comp?

Would not worry to much about the Bench, that will come in time, usually it is technical, S jnr gives the Bench a good nudge though.

Will keep an eye on your progress

OB1

[Metu]

Metu good to see another log up :clap: some good numbers you have too, good base for a build up to your first comp, where abouts is the comp?

Would not worry to much about the Bench, that will come in time, usually it is technical, S jnr gives the Bench a good nudge though.

Will keep an eye on your progress

OB1

Thanks OB1,the comp is in dunedin/mosgeil not even sure yet.I think it's at the Southern Club gym?Haha I better find out somemore details,have inquired and they said "we look forward to seeing you''and thats about as far as It's got.

Will work hard on bench and get what I can.

Late night train tonight or last night,sleeping pattern is way off from holidays so will just go with it.

Smolov Bench cycle1 day 3

bar x 20

40 x 5

50 x 5

55 x 5

65 x 3

working sets

ww on every set

72.5 x 4 (fr)

72.5 x 4

72.5 x 4 (fr)

72.5 x 4

72.5 x 4 (fr)

72.5 x 4

72.5 x 4 (fr)

72.5 x 4 paused

(fr)foam roller under back,tried this to maybe help improve my arch ,but found it made it harder,so not sure if this is gonna improve my bench or not.

Squat

warm ups

60 x 5

60 x 8

100 x 3

working sets

127.5 x 5

127.5 x 5

127.5 x 5

127.5 x 5 (b)

127.5 x 5 (b)

face pulls 20,12,10

[Metu]

Missed last nights session so,first early morning gym session ever!Was way more motivated to get up and go to the gym than I am to go to work.Only had time to get bench in.

smolov junior cycle 1 day 4

77.5 x 3 paused

77.5 x 3

77.5 x 3 paused

77.5 x 3

77.5 x 3 paused

77.5 x 3

77.5 x 3

77.5 x 3 paused

77.5 x 3 paused

77.5 x 3 paused

tried bang it out as quick as I could with good form,took about 20 minutes.Also may do all my benching in the morning and leave squats,deads for afternoon.Will have to leave earler to get some back in there too.

[Monarchking]

Nice metu, 2x a day training sounds good, is there showers down where you train? Abby is working 2wards the comp to so I can take you guys down, will email the lady about it this week.

[Metu]

proli changing to;

monday bench

tues squat

wednsday bench

thurs deadlift

friday bench

sat bench,squat

sun rest

thats the best I can arrange things to fit in with all else going on,shower there but dont have one there :shock: come home,feed,shower,get picked up for work,thats me in the A.M 8) .

[Metu]

Deadlift

142.5 x 5

142.5 x 5

142.5 x 5

142.5 x 5

142.5 x 5

Bent over row

60 x 11

70 x 5

80 x 5

80 x 5

90 x 5

90 x 5

drop set

90 x 5,80 x 7,60 x 8,bar x 12+?

superset rope pushdowns and calf raises

pushdowns 20,12,15,12,10,10

raises,10,10,10,10,10,10,

smolov jr tomorrow morning

[drizzt]

Good stuff Metu, look forward to seeing how Smolov Jr works out for you 8)

[Metu]

Good stuff Metu, look forward to seeing how Smolov Jr works out for you 8)

hey drizzt,to be honest I have never really pushed my bench like squats and deads so do look forward to result,just checked out some of your vids very impressive :nod:

On Smolv jr bench days getting up about 4.45am,hasnt been bad at all so far :shock: Just have to make sure I dont go to the gym to late the previous night so I can get some decent sleep.

This morning

Smolov junior bench cycle 1 week 2 day 1

70 x 6

70 x 6

70 x 6

70 x 6

70 x 6

70 x 6

seated row 25,15,15,15

face pull 18

[Metu]

Morning

smolov bench week 2 day 2

72.5 x 5

72.5 x 5

72.5 x 5

72.5 x 5

72.5 x 5

72.5 x 5

72.5 x 5 paused

seated row 30kg x 30,37.5 x 15,squeezing hard trying to pause.

Evening

smolov bench week 2 day 3

77.5 x 4

77.5 x 4

77.5 x 4

77.5 x 4

77.5 x 4

77.5 x 4

77.5 x 4

77.5 x 4

face pulls 14.5kg x 30,slow and pausing

Squat

115 x 5

125 x 5

135 x 5

142.5 x 5

152.5 x 5

used knee sleeves on squats and wrist wraps on bench,missed saturdays session so caught up on bench doing 2 days worth of bench today.Will have to check whats going on with squat cycle,I think I'm a day behind :doh:

[Metu]

smolov bench week 2 day 4

82.5 x 3

82.5 x 3

82.5 x 3

82.5 x 3

82.5 x 3

82.5 x 3

82.5 x 3

82.5 x 3

82.5 x 3

82.5 x 3 paused,all sets with ww

Deadlift

157.5 x 5

157.5 x 5

157.5 x 5

157.5 x 5

157.5 x 5 all sets with belt

called it a day

[Monarchking]

metu, what was your bench max that you running the program off?

[Metu]

90kg,last week of this cycle then I will test,and do another with true 1rm,wanted a build up as bench is seriously lacking.

smolov benck week3 day 1

72.5 x 6

72.5 x 6

72.5 x 6

72.5 x 6

72.5 x 6

72.5 x 6

Squat

100 x 5

117.5 x 5 b

135 x 5 b

152.5 x 1 b

170 x 5 b,knee wraps

Holy crap squats felt heavy,did one rep @ 152.5 and thought f**k this, save my energy for top set knew I had to bust out the wraps at 170 to get the reps :oops: just had a look at last years journal and I hit 170 x 5 with only a belt on november the 20th,So not sure wtf happend defenitly in need of redemption and will eat big and sleep heaps this week.

[Metu]

Squat

100 x 5

120 x 5

135 x 5

135 x 5

135 x 5(b) lower back pump came on I haven't suffered for awhile.

smolov jr week 3 day 2

75 x 5

75 x 5

75 x 5

75 x 5

75 x 5

75 x 5 paused

75 x 5 paused

ww on all sets

seated row 25,22,15

[Metu]

smolov jr week 3 day 3

80 x 4

80 x 4

80 x 4

80 x 4

80 x 4

80 x 4

80 x 4

80 x 4

ww used

seated row 35,35

Squat

150 x 5

150 x 5

150 x 5

150 x 5

150 x 5

knee sleeves,belt used

lower back pump was bad,heat was bad but strength was there,I have had a tight right hip after tuesdays session so been stretching hard and need to get on the foam roller.

Semi concerned with my squat tech,have noticed imbalance in size of quad/leg and erectors,I feel in the hole I lean more to my left.Not sure if I lean to that side or hip flexor is tight so pulling me over.More concerned about efficiency in moving the weight.

[Metu]

smolov jr week 3 day 4

85 x 3

85 x 3

85 x 3

85 x 3

85 x 3

85 x 3

85 x 3

85 x 3

85 x 3

85 x 3

all with ww,randomly paused reps in the last four sets.

bent over row

60 x 8

70 x 5

80 x 6

90 x 5

100 x 5

dropset

110 x 3,100 x 5,80 x 5,60 x 8,bar x 15

face pulls 25,20

finished smolov jr after starting off with lower 1rm.Need to test 1rm again but am undecided as to do another cycle of smolov jr or change,feel my other lifts are being neglected abit.

[Monarchking]

come to OBC if you want to test your max with a pull out/spotter or anything

[Metu]

decided to take a deload and rest up,was going to be a week but decided to test 1rm deadlift and hit my back,ended up being one of the better sessions I've had for a while.Thanks MK.

Wednsday 6th

Deadlift

working sets

127 x 4

147 x 3

165 x 3

180 x 1 b

190 x 1 b

205 x 1 pb came up easy,belt

210 x 1 Fail,topped about mid shin

Didnt read to much into it,had a sore hip and lower back was feeling funny

Trap bar rows

60 x 12,10,10,10,10,10

kroc row, right hand 10,12,10,dropset,left hand 12,12,10, dropset

good to switch it up and get some volume in.

[Metu]

Squat

warm ups

40 x 10 paused

60 x 5 paused

80 x 5

100 x 5 x 2

120 x 3

140 x 3

working sets

160 x 3 x 3 knee sleeves,belt from here

170 x 3

Bench

warm ups

40 x 10 paused

60 x 10

working sets

75 x 3

85 x 3

95 x 3

100 x 2 pb

105 x 1pb

Think the deload I took was needed also had a deep tissue massage sunday that was pretty painful,lower body was toyt like a tiger.Today suffered no back pump no reps where a grind.I havnt benched in over a week and got acouple pb's with some left int the tank,opted out of trying 110 with no spotter.I want to squat 200 x 1 only with knee sleeves have done it in wraps but they give me a way bigger carry over,well that is short term goal maybe 3/4 weeks

[Metu]

thursday did some deadlifts worked up to 185 x 3 x 2.Failed was supose to be 3x3but back gave me assholes so ended up failingBench worked up to 92.5 x 3 x 3.

researched and found back issue is probly from tight hips so been stretching them hard and have found relief \:D/ so pretty happy.

Today

Squat

40 x 4 wide

60 x 4 wide

80 x 3 wide

100 x 2 wide

rest my usual stance

120 x 1 x 1 b

150 x 1 b

160 x 1 b

170 x 1 b

180 x 3 x 3 b,kw

only had time for squat today,been reading about squatting wide and am gonna start bringing them in,hard to feel when I got depth on them so will have to use camera.Didnt really have a plan today just knew I wanted to do heavy(for me)triples.

Also had this weird moment on my second set after the first rep when my mind went real clear and I was just thinking f*ck I love this,normally in my head Im just repeating shit to focus on during the squat like keep your knees out etc,but yeah was mean felt like it gave me some energy lol:-s ,the destoryed then last set