[WinterIsComing]

Tuesday: 5/27/08
Deadlift: 135x10, 225x5, 315x2, 365x1, 405x0, 405x0, 405x0, 405x0, 405x0, 395x0, 395x0, 315x1, 315x1
Pullups: 25lbx5x5
BOR: 135x3x3
Situps: 100
Pushups: 35
Sprints: 400mx3 (60sec rest)

Not one of my better gym sessions. I Fucking wanted 405 so bad that I blew myself out going for it and wasnt able to set any new PRs. In fact I had to shorten the rest of my session just cause I was so burnt out. I think I scared the shit out of a lot of people too between the sounds of me dropping 405 from 3/4 lockout and me screaming swearwords like a deranged hobo. Ah well these days happen.

[theNuge]

Originally Posted by WinterIsComing

I think I scared the shit out of a lot of people too between the sounds of me dropping 405 from 3/4 lockout and me screaming swearwords like a deranged hobo. Ah well these days happen.

LOL! Next time you should take some video .

[WinterIsComing]

Thursday: 5/30/08
Military: 45x10, 95x5, 125x5x5 (4 on last set)
Bench: 135x10, 185x1, 185x2, 155x6, 155x7
Dips: 45x5x5
Decline Situps: 35; 10,7,5 50; 2 None; 20
Pushups: 25
Swam: 500m
Sprints: 400mx2 (60 sec rest)

Again not one of my best sessions. My bench felt really weak although I'm trying to blame that on my arms being spent from military pressing. Dips and decline situps both felt strong. Sprints were a let down I started seriously cramping up on my 2nd one and couldnt force myself to do anymore.

[WinterIsComing]

Saturday 5/31/08
Squat: 135x10, 225x5, 315x1, 335x0, 335x0, 325x0, 225x3, 225x5
F. Squat: 165x5x5
Overhead Squat: 45x5, 65x4 (just feeling out the form look to incorporate these after Smolov)
Situps: 75

Not one of my best days. In honor of the Summer Squat Competition I have been talked into the Smolov program. Expect to see a shitton of volume on the squat. Sadly my other lifts are going to be taking a backseat expect to see minimal work designed to maintain. Also my Sprint work and swimming might take a major hit. I'm going to try to keep going with my LSDs on off days. Although I dont post about those in here so I guess no one cares.

[HellIsForHeroes]

Good luck on the Smolov. Stick to it, and you'll see some great improvements on it. Are you going to do the base cycle only or the whole deal?

[WinterIsComing]

Monday: 6/2/08
Start Smolov Squat Routine:
Squat: 45x10, 135x10, 220x9x4 (4 sets 9 reps thats how i write them if you dont like it go fuck yourself)
BOR: 135x5x5
Decline Situps: 35lbs: 10, 10, 10
Sprints: 400mx3 (60 sec rest)

The change up in reps was good for me I think was starting to fall into a rut only squatting low reps. This program is going to be brutal I can tell already but I'm ready for it. I'm planning on doing some light jogging 2-3 days a week as active recovery. Also I am fully embracing a regiment of anti inflamatories (aleve 2 a day), Icy-Hot and contrast showers to help aid in my recovery.

As of now I'm planning on doing the original 4 weeks. I'm going out of town from the 21st to the 7th. Theres a decent gym I go to when I'm in NY so I can get in my new 1rm tests in week 4 easy enough. Depending on my progress I'm going to reevaluate after 4 weeks and determine my gameplan from there.

[WinterIsComing]

Wednesday: 6/4/08
Squat: 135x10, 235x5x7 (5 sets of 7 everything above this is reverse everything after this post will be right)
Bench: 45x10, 135x10, 165x5x5
Situps: 75
Pushups: 25
Jog: 10 min

Smolov felt good. Legs feel good the day after. I think the 3x10 on no days of rest will turn out to be the true test. Power went off for further details see next post.

[ghostwipe]

Smolov should help you get that 405 dl too.

[WinterIsComing]

For everyone who doesn't know Washington DC got pounded yesterday. Torrential downpour the roads became rivers, lightning was sheeting across the sky striking cranes and buildings left and right. It was one of the most violent thunderstorms I've ever seen and it was on and off all day and night yesterday. At work this wasnt really an issue and actually provided some interesting background to an otherwise dull day.

After work however things changed somewhat dramatically. My 4 block walk from work to the downtown YMCA where I lift left me drenched. It was basically like I jumped in the shower with all my clothes on. Thank god I bought a waterproof gym bag. Needless to say I wasnt in the best of moods when I stated my workout. But lifting went well. I warmed up with a jog and banged out my bench work and situps, pushups feeling strong and relaxed. I was even feeling somewhat content as I started my squat work.

I had just finished racking the bar after my third set when it happened. Everything went black. The power had gone off. Now before I go any further let me impress upon you something. When I say black here I mean PITCH BLACK. The free weight area of the Y is tucked away on the back of the 5th floor. It has no windows. The hallway leading to it has no windows. The hallway that leads to that hallway has no windows. In fact to find a place where light from outside can even be seen 2nd hand you have to walk 3/4s of the way around the building a distance of several hundred yards. So this isnt get up to piss at night and dont want to turn on a light dark. This is oh fuck me in the ass I'm blind dark.

This was right around 7 pm or so. There was a good crowd of people there. I would say mabye 10-15 people in the weight room at the time. Now at first no one seemed too concerned. After all it was probably just a power flicker right the lights would be back on momentarily. As the minutes ticked by people started to get more restless. After about 5 minutes some assclown announces in a loud voice that we all better get out of here. Shuffling of feet, curses as people walk into equipment insues. The glow from people using their Ipod screens as flashlights. Now at this point I am fucking raging pissed. My whole smolov program is going to be fucked up. I have to leave and walk through the downpoor again. Stupid ass fucking power.

As people had been leaving I had been sitting in the powerrack resting and generally being miserable. When the noise of people leaving and the glow of ipods had died away I called out hey anyone still here? Silence. I was about to start picking my way out towards the stairs when something occured to me. I often close my eyes during squat reps to keep from trying to look at my form in the mirror and thereby indavertantly screwing it up. I always take the same 2 steps back after unracking the bar to put myself in the middle of the cage. The safety bars are at their usual height even if I bail theres not much chance of me hurting myself. In short what the fuck do I need to see for to be able to squat?

So I decided to give it a try. My 4th set went smooth as silk. I had a moment of apprehension trying to rerack the bar blind but just walking forward until I felt the bar hit the rack ended up working fine. I'll admit as I sat there in the dark resting for my 5th set I was already getting pumped up waiting to tell everyone on here about my power outage adventures. After about 5 minutes I positioned myself by feel and unracked for my 5th set. The lights had been off about 15 minutes by this point I think.

This being my last set my legs were feeling rubbery and some inadvertant grunts were escaping from me. I had just finished my 5th rep when someone enters the weight area with a BRIGHT ASS maglight. I think my instincts of having light shined in my eyes when I'm trying to sleep combined with my instincts of being interupted mid set while lifting heavy. Cause without thinking about it I called out "Get that fucking light out of my eyes, I'm trying to squat here." The light obligingly moved away from me while I finished my last 2 reps and reracked the bar.

The maintenance guy who approached me after this was giving me a look like he had stumbled upon a pyscho cannibal in the midst of a thanksgiving feast. Uh the powers off sir he told me. No shit I responded you guys might want to do something about that. Err yes well we're closing down for the night at least until this gets sorted out. It was only as I was changing by the emergence lights in the locker room (why do only the first 3 floors have these incidentally, that strikes me as illegal) that I realized I probably scarred that poor guy for life. Walking down a pitch black hallway towards a pitch black room where the only thing you hear is grunting and heavy breathing.

[WinterIsComing]

Originally Posted by ghostwipe

Smolov should help you get that 405 dl too.

I was thinking the same thing. My lowerback is definetly getting a good workout.