Met's journal

[Metu]

Provincial Champs

bw 100.3

Squats

attempt 1,190 www

attempt 2,205 www

attempt 3,220 www PB

Bench

attempt 1,107.5 www

attempt 2,115 FAIL

Attempt 3,115 FAIL

Deadlift

attempt 1,205 www

attempt 2,217.5 www

attempt 3,230 www PB

Total 557.5

Squats went well 220 had a sticking point half way up had a wee fight to get through it.Bench again was dissapointing was planning on trying 120 for third attempt but couldnt even get past 115 which I got in training acouple times :doh: Deads took my time getting 230 to lockout but knew I had it.

Was abit lethargic on the day could not get amped up :-s ,not sure if was lack of sleep or what,acouple of pb's so went ok.

[Metu]

My squats and deadlifts from otago/southland provincial champs

Took a week off since comp,got back into it yesterday,decided to do full smolov template as well as a Brad Gillingham 12 week raw bench cycle that I will start on tuesday.Max's are 220 for squat and 110 for bench :oops:

Smolov Introductory Micro Cycle

Yesterday and Today

3 x 8 @142.5

5 x 155

2 x 2 @ 165

1 x 175

Yesterday was blowing hard after after the 8 rep sets,my conditioning is non existant and I cant recall when I last repped over 5 .Right shoulder is super tight and cant seem to get the bar even on my back,need to find a shoulder mobility routine and stick at it,want my hands closer and elbows under the bar more.If you check out vid you will be able to see how wide my hands are and elbow position technically needs to be better.

[Metu]

Smolov Introductory microcycle

yesterday

Day 3

4 x 5 x 155

3 x 165

2 x 2 x 175

1 x 197.5

after the day I had I was stoked to get through that session without failing.

Today

Brad Gillingham raw bench cycle

week 1 day 1

Heavy day

100 x 1

87.5 x 3 x 5

first bench since comp,not that easy.

Smolov

day 4

3 x 8 lunges

[Metu]

Gillingham bench

week 1 day 2

light day

60 x 5 x 2

72 x 2 x 8

close grip

40 x 3 x 20

50 x 2 x 12

60 x 2 x 10

push downs with green band 30 x 3

face pulls 20 x 4

Went light with assessory work,want to see how triceps respond as never hit them directly and going to change my heavy day to sunday.

[Metu]

bent over row

worked up to 90 x 4 x 5

Wasn't gonna train but had time to do something on the way home from work

[Metu]

Smolov Introductory Microcycle

week 2 day 1

shoulder mobility 15 min

squat

warm up

60 x 3,5

100 x 5

130 x 3

150 x 2

170 x 1

working sets 2 x 2 x 187.5 belt

Happy with shoulders,got my hands in closer and elbows under a wee bit better with no pain \:D/ bar was sitting alot better on my back not so lopped sided,still room for improvent but will take time will try do shoulder mobility twice a day for 15-20 min.weight was comfortable will easily rep for 5 later in the week.

[Leeroid]

Great squat mate. Training looks good. Keep it up!

[Metu]

Great squat mate. Training looks good. Keep it up!

cheers man

Gillingham bench

10 min shoulder mobility

60 x 5 x 2

90 x 3

working sets

1 x 102.5

90 x 5 x 3

close grip pin press

6th hole on rack

50 x 16

60 x 15

90 x 4

70 x 10 x 4

face pulls 4 x 15

think close grip pin press will be my main accessory on heavy day,will change pin height each week.Will do heavy close grip bench on light day and see how it goes.

[Metu]

Smolov Intro

week 2 day 2

warm up 60 x 2 x 5

100 x 3

140 x 3

160 x 2

170 x 1

working set

187.5 x 3 pbadded belt

Another Monday from hell at work,yawning and shit during session not ideal,but still dominated top set.

[Metu]

Gillingham bench

10 min mobility/stretching

Light day week 2

65 x 8 x 2

close grip bench

60 x 4 x 10

face pulls 4 x 15

tri push downs 20,16,14

bench was so light felt like it was a waist of time!!Was hard to restrain from putting more weight on.But I suppose my bench is shit so weight reflects it

.Rep pb tommorow to look forward to squatting.

[Metu]

smolov Intro week 2 day 3

stretching 10 min

60 x 3

110 x 2

140 x 3

160 x 2

170 x 1

180 x 1

working sets

add belt 187.5 x 7 pb

Kept warm up squats to a minimum so save energy for top set.Top set asked for 5 but got 7,weight felt light and body felt good.Start of base cycle on saturday.

[Monarchking]

187.5 x 7

Freak set, massive squat pending...

[Metu]

smolov base cycle

week 1 day 1

15 min stretching/mobility

warmup

60 x 4 x 2

110 x 3

140 x 3

150 x 1

working sets

155 x 4 x 9 b,ww

Pretty tough,needed alot of time to recover between sets

[Metu]

187.5 x 7

Freak set, massive squat pending...

hope so bro,will put the work in

[Metu]

Gillingjham bench

week 3 day 1 heavy day

10 min stretch/mobility

warm up

60 5 x 2

70 x 5

90 x 3

working sets

102.5 x 1

90 x 4 x 3

90 x 7 touch and go.

Incline close grip

50 x 10

55 x 10 x 2

55 x 7

60 x 5

kroc row

37.5 x 20 x 1

incline Y's 2 x 10,2 x 10 reverse

really cant handle too much pressing,had to pull pin after incline and do a pulling movement.

[Metu]

Smolov base cycle

week 1 day 2

10 min stretch/mob

warm up squats

60 x 3,2,5

100 X 4

130 x 3

150 x 1

160 x 1

working sets

5 x 7 x 165 belt

First and third sets were hardest tech faults??Got 8 on the last set.Lower back pretty fatigued.Gonna dominate the lower rep sets in the days to come.

[Metu]

gillingham bench

week 3 day 2

75 x 2 x 8

hit rear delts,triceps,biceps as accessory work nothing mind blowing but am thinking bigger arms will help my bench, so gonna start hitting the guns.Honestly have only maybe done 10 sets on biceps directly since I started lifting seroiusly,maybe 3 and a half years?Arms are shit anyhow.

[Metu]

Smolov base cycle

week 1 day 3

175 x 7 x 5

Not Easy,the last set was probably the easiest just because I was so amped to get to the end.Cant seem to get to sleep at night this week that is catching up with me,pretty annoying because I need it

[Metu]

light weight,yeaahh buddy :roll: only had camera power for 2 sets but the inbetween sets were tough a hell.

[Metu]

Smolov base cycle

week 1 day 4

warm up

60 x 2 x 5

110 x 3

140 x 3

165 x 1

175 x 1

working sets

185 x 10 x 3

Again pretty tough,sets 1-5 were really tough but 6-9 got alot better last set shoulders/elbows had enough and ached bad.Think maybe more warm ups squats may help.Back into repping 9 on sunday for week 2.

[Metu]

Smolov base cycle

week 2 day 1

1 hour mobility

warm up

60 x 3 x 4

100 x 3

130 x 1

150 x 1

working sets

165 x 4 x 9 b,ww

Bench

warm up

60 x 5 x 2

70 x 5 x 2

85 x 1

95 x 1

100 x 1

working sets

107.5 x 1

95 x 5 x 3

So last week I neglected the body and paid for it,had three days off and stretched like fark today,foam rolling agony etc.Really gonna have to look after the body if I want to get through this programme.

[Metu]

Smolov base

week 2 day 2

stretch/foam roll 30 min

60 x 4 x 3

100 x 4 x 3

150 x 1

160 x 2

working sets

175 x 5 x 7

Close to failing first set!,shit was heavy sets got better but definatly afew grinders in the mix.Would say last set was the best,which has become the norm for me,always seem to own the last set,which gives me abit of confidence for next session.

[Metu]

Bench

65 x 8 x 2

rear delt work 100+ reps

[Metu]

Smolov base

week 2 day 3

warm up

60 x 5 x 3

100 x 3 x 3

130 x 2 x 3

150 x 2 x 1

170 x 1

working sets

185 x 7 x 5 belt,ww

early start for me this morning,helped move MK and the gym,didnt really effect workout.1st set was awesome felt light and repped it out fast,second set abit slower,third started hitting the wall and having some grinders,6th and 7th sets found the grove and were not too much trouble.Would say the first set today was the easiest so far in this programme.

[Metu]

Been awhile since I have posted.Had to pull pin from smolov,had lower back problems/mobility issues and getting in to the hole was too painful on my lower back and no point squatting high so ended it week 2 day four into base cycle,Managed 197.5 x 7 x 3.

Haven't squatted fully for about 2 weeks because of back but have got on the box and have done some deadlifts fairly light.Bench has still been going along as usual hoping to squat with decent weight tomorrow and see how things go :pray: