Return of the King

BossArky

Thursday April 17th:

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 1x3
110kg - 1x2
115kg - 3x6
---
Squat
60kg - 1x5
*belt*
80kg - 1x4
90kg - 3x8
---
Front Squat
60kg - 3x8

Glute Ham Raise
3x8

Dead Bugz (Abz)
3x20 ... first set with feet bracing against yellow band. Abs on fire after that
---

First day of new cycle. Put "heavy" Deadlifts and Squats together. It is a really short cycle & I need as many days as possible to build up given that its a quick ramp up in 6 weeks.

BossArky

Friday April 18th: Smolov Jr. Cycle 4 - Bench Day 1 of 12

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x3
77.5kg - 6x6

BB Row
60kg - 6x10
---
DB Bench (incline)
20kg per arm - 3x10

One Arm DB Row (incline)
20kg per arm - 3x10
---

Aim is to start getting through bench workouts more quickly. Hence stuck to barbell rows for the bulk of the assistance. Brought back DB bench to build some muscle with high reps. Gonna drop the slingshot overloads for a while. Think they helped, but want more muscle from DBs first. Hoping it may help stretch out pecs a bit too and help fix my unbalanced pressing.

Writing this the day after I've got some nice new DOMS in front delts and chest, so I'm guessing the DB bench is doing the job. Kept the weights light yesterday. Will gradually build them up.

Managed to nick my knee whilst rowing. Blood gushing and all over the bar. Originally cut it last weekend on my final deadlift. Scab off now and a few layers of skin.

BossArky

Sunday April 20th:

Cycle 13.2km

BossArky

Monday April 21th:

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 3x6
---
Squat
60kg - 1x6
*belt*
85kg - 1x3
100kg - 1x2
107.5kg - 3x6
---
Front Squat
62.5kg - 3x8

Stiff Leg Deads
60kg - 3x10
---
Mondo Leg Press
160kg - 1x10
200kg - 3x10 ... both foot plates connected
160kg - 3x10 ... unilateral i.e. foot plates moving independently, so 80kg per leg
---

Got through the main 4 exercises in less than an hour which is the quickest for a long time. Leg pressing took the final 30 mins.

Squats were done outside the power cage, as someone was already set up on the inside.

Those SLDLs were probably more Romanian Deadlifts. Need to video to see what exactly they look like.

Just building...

BossArky

Tuesday April 22nd: Smolov Jr. Cycle 4 - Bench Day 2 of 12

Bench
20kg - 1x5
60kg - 1x5
75kg - 1x3
82.5kg - 7x5

BB Row
60kg - 7x10

BB Curl
20kg - 4x10
---
DB Bench
20kg per arm - 3x10 ... getting nice pause and deep stretch at bottom

One Arm DB Row
20kg per arm - 3x10
---

Felt pretty drained. Bench was harder than it should be. I blame the leg pressing yesterday.

Enjoyed flat DB Bench as an easy assistance exercise after the main event. Got a good stretch. Pecs felt great afterwards.

Through in a few curlz to see if it would help with sore elbows... and 'cos I want to do them regularly. As Mark Bell said on a recent supertraining06 youtube vid; "you may as well look as though you train". Lol.

BossArky

Thursday April 24th:

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 1x3
110kg - 1x2
125kg - 3x6
---
Squat
60kg - 1x6
*belt*
85kg - 3x6
---
Front Squat
65kg - 3x8

Glute Ham Raise
3x8
---

BossArky

Saturday April 26th: Smolov Jr. Cycle 4 - Bench Day 3 of 12

Bench
20kg - 1x5
60kg - 1x5
75kg - 1x3
87.5kg - 8x4

Pull Ups (parallel grip)
bodyweight - 3x6

BB Row
60kg - 3x10

One Arm DB Row (incline)
22.5kg per arm - 3x10

DB Bench (incline)
22.5kg per arm - 3x10
---

Fine. Good training on a Saturday afternoon for a change.

BossArky

Monday April 28th:

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 3x6
---
Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 1x2
117.5kg - 3x6
---
Front Squat
67.5kg - 3x8

Stiff Leg Deads
60kg - 3x10

Dead Bug (Abs)
3x20
---

Knackered today after yesterdays trip to Melb. Just wanted to get through it and into bed. Done. Squats felt heavier than they should have. Need to start eating now to prepare for the harder weeks to come.

BossArky

Tuesday April 29th: Smolov Jr. Cycle 4 - Bench Day 4 of 12

Bench
20kg - 1x5
60kg - 1x5
75kg - 1x3
82.5kg - 1x2
92.5kg - 10x3

Pull Ups (parallel grip)
bodyweight - 3x6

BB Row
50kg - 3x10

One Arm DB Row
22.5kg per arm - 3x10

DB Bench
22.5kg per arm - 3x10 ... getting nice stretch at the bottom

Barbell Curl
25kg - 3x10
---

Elbows killing me after the second of ten sets on bench. Was almost gonna call it quits, but struggled on and persevered. Pull Ups seem to aggravate elbows when cominbed with heavy benching the day after heavy squats.

BossArky

Friday May 2nd: Deadlift

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 1x3
115kg - 1x2
135kg - 3x6
---
Squat
60kg - 1x6
*belt*
90kg - 3x6
---
Front Squat
70kg - 3x6

Glute Ham Raise
3x8
---
Dead Bugs (Abs)
3x20

Prowler
frame - 3x4 lengths
---

Got the bar into a good position on the later Front Squat sets. Weight was fine. Easier that previous sessions with less weight.

BossArky

Saturday May 3rd: Smolov Jr. Cycle 4 - Bench Day 5 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
75kg - 1x3
82.5kg - 6x6 ... easy now that I'm fed and rested

BB Row
50kg - 3x10

Barbell Curl
27.5kg - 3x10

DB Bench (incline)
25kg per arm - 3x10

One Arm DB Row (incline)
25kg per arm - 3x10
---
Pull Ups (parallel grip)
bodyweight - 3x6

Prowler
frame - 3x4 lengths
---

Rolled front of shoulder/delts on spikey ball on ground between each bench set. Some bruising on them the day after. Weights were easy.

BossArky

Monday May 5th: Squat

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 3x6
---
Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 1x2
125kg - 3x6 ... alrighty. Pb for 3x6.
---
Front Squat
72.5kg - 3x6 ... ok

Stiff Leg Deads
60kg - 3x10
---

Good Squatting.

BossArky

Wednesday May 7th: Smolov Jr. Cycle 4 - Bench Day 6 of 12

Bench
20kg - 1x5
60kg - 1x5
75kg - 1x3
87.5kg - 7x5

BB Row
50kg - 7x10
---
DB Bench
25kg per arm - 3x10

One Arm DB Row
25kg per arm - 3x10

Barbell Curl
25kg - 3x10
---

Bench weight felt like nothing.

BossArky

Friday May 9th: Deadlift

Sumo Deadlift (with belt)
60kg - 1x5
100kg - 1x3
125kg - 1x2
140kg - 3x5 ... fine
---
Squat
60kg - 1x5
*belt*
90kg - 3x5
---
Front Squat
75kg - 3x5

Glute Ham Raise
3x5
---

Good.

BossArky

Saturday May 10th: Smolov Jr. Cycle 4 - Bench Day 7 of 12

Bench
20kg - 1x5
60kg - 1x5
80kg - 1x3
92.5kg - 8x4 ... PR for 8x4 paused

BB Row
50kg - 7x10

Barbell Curl
32.5kg - 3x10
---
One Arm DB Row
27.5kg per arm - 3x10

DB Bench (incline)
27.5kg per arm - 3x10
---

Avid readers of my log will remember that 92.5kg from last bench cycle was the day my elbows imploded and I struggled through 3 sets before calling it quits (& did most of it touch & go). Therefore today was a PR, getting through all sets paused, with elbows intact. I purposely put a rest day between Squats and this Bench session to give my eblows a break. It worked. Last rep of 7th and 8th set were grinders. Got 'em both without spotter having to jump in though.

Feeling good on the bench.

BossArky

Sunday May 11th:

Cycle 15.5km
---

Nice weather for cycling. Easy cardio.

BossArky

Monday May 12th: Squat

Sumo Deadlift (with belt)
60kg - 1x5
90kg - 3x5
---
Squat
60kg - 1x5
*belt*
90kg - 1x3
115kg - 1x2
130kg - 3x5 ... fine
---
Front Squat
77.5kg - 3x5 ... fine

Stiff Leg Deads
60kg - 3x10
---
Dead Bugz (Abs)
3x20
---

.... 130kg has become the new 120kg.

BossArky

Wednesday May 15th: Smolov Jr. Cycle 4 - Bench Day 8 of 12

Bench
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
97.5kg - 10x3 ... got 28 of the 30 reps. Failed last rep on 7th and 9th sets. Setup was off.

BB Row
50kg - 3x10

Barbell Curl
35kg - 3x10

One Arm DB Row
30kg per arm - 3x5
---

Bench took forever. Felt like I couldn't get setup correctly and a lot of reps were unevenly locked out or bar higher/lower on one side.

Think I overdid it on the assistance. Those curls were too much when benching heavy 10x3.

BossArky

Thursday May 15th: Deadlift

Sumo Deadlift (with belt)
60kg - 1x5
100kg - 1x3
130kg - 1x2
145kg - 3x5 ... fine
---
Squat
60kg - 1x5
*belt*
90kg - 3x5
---
Front Squat
80kg - 3x5

Glute Ham Raise
3x5
---

Warmed up and had my deadlifts complete in under 30 mins. That is a big pace shift. Was so concerned with watching the clock that I forgot about the weight. 145kg 3x5 tonight is 2.5kg up on last cycle, and my heaviest 3x5 on sumo deadlifts ever. Will go up 2.5kg more next week before ramping down/up again for the next half of the cycle.

Got through all of the above in 65 mins. Really pushed myself on keeping timings short. Pumping sweat by the end.

BossArky

Saturday May 17th: Smolov Jr. Cycle 4 - Bench Day 9 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
75kg - 1x3
85kg - 7x6 ... was supposed to be 6x6. Got carried away and realized as I was setting up for 8th set.

BB Row
50kg - 3x5 ...cut volume

Barbell Curl
37.5kg - 3x5 ...cut volume

One Arm DB Row
30kg per arm - 3x5 ... cut volume
---

Bench was supposed to be 6x6. Got carried away and realized as I was setting up for 8th set. Pushed myself on cutting down timings between sets. Started at 3.5 mins in the initial sets, then got up to around 5 mins for the later ones. All in all was finished in just about 65 mins which was good compared to the usual 2 hour bench sessions.

BossArky

Monday May 19th: Squat

Sumo Deadlift (with belt)
60kg - 1x5
95kg - 3x5
---
Squat
60kg - 1x5
*belt*
95kg - 1x3
120kg - 1x2
135kg - 3x5 ... fine. Equals pb for 3x5.
---
Front Squat
82.5kg - 3x5 ... fine

Stiff Leg Deads
60kg - 3x5 ... cut volume in half
---

Squats were fine. Equals pb. Will go 2.5kg higher next week.

BossArky

Wednesday May 21st: Smolov Jr. Cycle 4 - Bench Day 10 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 7x5 ... felt like nothing.

BB Row
50kg - 3x5 ...cut volume

Barbell Curl
40kg - 1x5
20kg - 2x5 ... down from first set due to elbows getting a bit sore & didn't wanna sidetrack bench
---
One Arm DB Row
30kg per arm - 2x5
20kg per arm - 1x5 ... last set light as was a bit wrecked by then & need to recover to make it thru the next 7 days which will see me attempt a few pbs

BB Bench
30kg per arm - 1x5
20kg per arm - 2x5 ... ast per commet above... reduced weight to save myself for upcoming pbs next week
---

Bench is going through the roof. Famous last words?

The last (35th!) rep was a bit of a grinder but rest were simple & just like warm ups on 60kg. Didn't even need a spotter for the first 6 sets. Asked one to stand closeby on the last set... just to be sure.

Hanley

So what's going on with Smolov Jr now? Just keep doing it again and again?

BossArky

Yeah, Smolov Jr. over and over and over and over (i.e. this is the end of the 4th cycle). Quick summary:

- Started 6 months ago with gym best of 100kg 2x2 touch and go bench

- Based first Smolov Jr cycle off of a 1RM of 100kg (i.e. slightly conservative). That first cycle finished at 92.5kg 10x3.

- pause every rep of the 6x6, 7x5 & 8x4 days.... but allow myself the treat of a touch and go on the 10x3 days. This means >75% of bench work in the past 6 months has been paused.

- If you want to be anal you could say I'm not doing Smolov Jr "by the book" as I'm only benching two days a week versus the prescribed 4 days a week.... so each cycle takes 6 weeks instead of 3. This however allows me to continue building my Squat & Deadlift with linear periodization (instead of just maintenance)

- At the end of every Smolov JR cycle I take a week or so of a deload and start the whole thing again by adding 2.5kg to every lift from the previous cycle (i.e. subtle difference from adding 2.5kg to the estimated 1RM).

- Should see me end this cycle with 100kg 10x3 by mid next week, if I don't implode.

- For cycle 1, 2 & 3 I threw in three sets of paused slingshot (reps 3, 3, 1) at the end of the smolov jr worksets.

- For current cycle 4 I'm dropping the slingshot and DB pressing for 3 sets, for variety. Slingshot was good but takes a bit longer to put on & grab spotter vs just picking up a pair of dbs. Spending way too long in gym benching. Happy with the overloading from the slingshot, but also need a bit more power off the chest hence the dumbbells.


....

Long story short --> it seems to be working. Currently 84kg in the mornings AFTER breakfast, so managing to stay lean enough and get stronger. I'd like to have time to include stuff such as overhead pressing, dips, floor press, etc... but just struggling for time. Let me know if you have any thoughts. Cheers.

BossArky

Thursday May 15th: Deadlift

Sumo Deadlift (with belt)
60kg - 1x5
100kg - 1x3
130kg - 1x2
147.5kg - 3x5 ... video'd 3rd set.
---
Squat
60kg - 1x5
*belt*
90kg - 3x5 ... tired
---
Front Squat
60kg - 3x5

Glute Ham Raise
3x5
---

Heaviest 3x5 ever for sumos and the peak of this mini cycle. Felt fine. Apparently I have some funky hip jerk on way down.

BossArky

BossArky wrote: »

Thursday May 15th: Deadlift

Sumo Deadlift (with belt)
147.5kg - 3x5 ... video'd 3rd set.
---

Heaviest 3x5 ever for sumos and the peak of this mini cycle. Felt fine. Apparently I have some funky hip jerk on way down.

https://www.youtube.com/watch?v=PSdY7G9Fn6Y

BossArky

Saturday May 24th: Smolov Jr. Cycle 4 - Bench Day 11 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
77.5kg - 1x3
87.5kg - 1x2
95kg - 8x4 ... felt easy.

BB Row
50kg - 3x5

Barbell Curl
20kg - 3x5
---
One Arm DB Row (lunge stance, not leaning on bench)
30kg per arm - 3x5

DB Bench
20kg per arm - 3x10
---

Bench still going well. 6th set was sloppy but rest were good. 8th set was one of the best as I powered through it. Big PR there considering my previous best ever paused on 95kg was when I attempted 2x2 but only got 2 & 1. That was a good while ago (1+years?). Gonna finish the bench cycle on Wednesday with 100kg 10x3. Looking forward to it.

BossArky

Sunday May 25th:

Cycle 15.1km

BossArky

Monday May 26th: Squat

Sumo Deadlift (with belt)
60kg - 1x5
95kg - 3x5
---
Squat
60kg - 1x5
*belt*
95kg - 1x3
122.5kg - 1x2
137.5kg - 3x5 ... PR for 3x5. 2.5kg up on last cycle. Video of 3 sets to follow (managed to delete last 2 reps of third set...)
---
Front Squat
60kg - 3x5

Stiff Leg Deads
60kg - 3x5
---

PR Squats on 137.5kg 3x5. Tough enough but got through them. Sets got deeper as I went on. Videos to follow. Probably should have done an extra warm up set, as ramping up to worksets with just 3 warms ups was a bit abrupt.

Weighing in at 84kg, which is a couple of kg lighter than went I finished last cycle on 135kg 3x5. Will put on a couple of kg bodyweight and do 140kg 3x5 ahead of comp in mid July.

BossArky

BossArky wrote: »

Monday May 26th: Squat

Squat
60kg - 1x5
*belt*
95kg - 1x3
122.5kg - 1x2
137.5kg - 3x5 ... PR for 3x5. 2.5kg up on last cycle. Video of 3 sets to follow (managed to delete last 2 reps of third set...)
---

PR Squats on 137.5kg 3x5. Tough enough but got through them. Sets got deeper as I went on. Videos to follow. Probably should have done an extra warm up set, as ramping up to worksets with just 3 warms ups was a bit abrupt.

Weighing in at 84kg, which is a couple of kg lighter than went I finished last cycle on 135kg 3x5. Will put on a couple of kg bodyweight and do 140kg 3x5 ahead of comp in mid July.

https://www.youtube.com/watch?v=pI_kIwClmXg