Squats, Squats, Squats

podge57

- Today was alright. Plan was 107.5 for 3 doubles, but when I missed the second rep on the second set I didnt want to chance missing any more. I should have got it, I think I pushed back and flared too early, and then had no-where to go when I got stuck. I also completely messed it up at the start. My best bench still stands at 110x1, so 107.5x2 isn''t too bad
- The pullups were done 1 set between each exercise

Bench
20kg x 8
40kg x 5
65kg x 5
80kg x 3
92.5kg x 1
107.5kg x 2 PR
107.5kg x 1

Shrugs
80kg x 30
100kg x 20
120kg x 10

T-Bar Row (ex.bar)
40kg x 15
50kg x 12
60kg x 9

Pushups
+10kg x 15
+10kg x 15

Pullups
8
8
8
8

https://www.youtube.com/watch?v=dyhycg68uEo

podge57

- Squats felt good today. Focused on sitting back a bit more to try and keep the weight on my heels, and it worked. Felt solid on all the sets, only problem I had was getting air into my stomach
- Really happy with how I can handle 172.5kg now, back in April I got it on my 3rd attempt for a 15kg PR
- Ive got some fairly sore tendonitis in my elbow, and some in my shoulder too. Doesnt bother me much when lifting, but its sore after

Squat
20kg x 8
60kg x 5
80kg x 5
100kg x 3
125kg x 3
145kg x 3
162.5kg x 4
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5

Heres a vid of the first set, battery died after. Set 2+3 were better than this one

https://www.youtube.com/watch?v=mCk8orCyNLA

podge57

- Today didn't go well. It was meant to be 172.5x5x5, but on the first set it felt like my left wrist was going to snap, so I stopped at 4. Changed my grip a bit on the next set, no difference, and stopped at 2. Its not too bad now, I iced it and I can move it ok. I also felt extremely tired today, don't think I would have got the 5x5 anyway. All this heavy squatting is taking its toll.
- My options now are (i) try and do todays session tomorrow (prob. not a good idea) (ii) continue on from wednesday (iii) finish up with smolov and rest. Not sure which I will do, it depends on how my wrist heals and how I feel in general.
- Its not all bad news - got my exam timetable today, and nothing on Jan.23, so I'm good to go for the single lifts

Squat
20kg x 8
60kg x 5
90kg x 5
115kg x 3
135kg x 3
155kg x 3
172.5kg x 4
172.5kg x 2

cardio,shoot me

i thought the single lifts where january 16/17th??

edit: just checked, im wrong :P

Hanley

Thumbs off, or wider grip should help with your wrists. It's such a bitch carrying the bar so low.

Parsley

Hanley wrote: »

Thumbs off, or wider grip should help with your wrists. It's such a bitch carrying the bar so low.

i've noticed give me grief when i try to put the bar lower on my back too..

podge57

Hanley wrote: »

Thumbs off, or wider grip should help with your wrists. It's such a bitch carrying the bar so low.

Yeah, my low bar is pretty extreme, puts a lot of strain on my wrists

decided Im going to carry on with smolov on Wednesday, there is less than 2 weeks left after all, so I might go thumbless for the remainder

podge57

- Managed to redeem myself pretty well today. Squats felt good, wrist pain wasn't an issue - just went in and got it done. I put my belt highe rtoday, it let me get more air into my stomach and helped alot. I think all the reps were solid, much better than last week. Only 4 smolov sessions to go

Squat
20kg x 5
60kg x 5
80kg x 5
115kg x 3
135kg x 3
155kg x 3
182.5kg x 3
182.5kg x 3

BB Row
60kg x 15
80kg x 12
100kg x 8

https://www.youtube.com/watch?v=PG7SyVisIBQ

Hanley

podge57 wrote: »

- Managed to redeem myself pretty well today. Squats felt good, wrist pain wasn't an issue - just went in and got it done. I put my belt highe rtoday, it let me get more air into my stomach and helped alot. I think all the reps were solid, much better than last week. Only 4 smolov sessions to go

Squat
20kg x 5
60kg x 5
80kg x 5
115kg x 3
135kg x 3
155kg x 3
182.5kg x 3
182.5kg x 3

BB Row
60kg x 15
80kg x 12
100kg x 8

https://www.youtube.com/watch?v=PG7SyVisIBQ

Man I hate you for surviving this. You're one of the few!!!

I might follow your lead and give it a shot again after xmas!!

podge57

Hanley wrote: »

Man I hate you for surviving this. You're one of the few!!!

I might follow your lead and give it a shot again after xmas!!

ha thanks, I think it would have been impossible if I used my true max. (took 7.5kg off for both) Its still very draining, but not going to give up on it now

Really looking forward to finishing it

bigstar

really impressive squatting.

whats your previous PR and what are you hoping your max is after this.

podge57

bigstar wrote: »

really impressive squatting.

whats your previous PR and what are you hoping your max is after this.

Cheers, my latest PR was 200kg, that was after the Smolov Base Cycle

Before I started Smolov (mid-October) it was 182.5kg

Hoping for 210+, will be finding out on Dec. 24

Parsley

podge57 wrote: »

Cheers, my latest PR was 200kg, that was after the Smolov Base Cycle

Before I started Smolov (mid-October) it was 182.5kg

Hoping for 210+, will be finding out on Dec. 24

That'll be a nice christmas present, you better train in a santa hat

podge57

Parsley wrote: »

That'll be a nice christmas present, you better train in a santa hat

haha, good idea

maybe some tinsel for the rack and a bit of christmas music too

podge57

- Hurt my shoulder sleeping last night, so no full ROM benching today. The only pressing movement I could think of that would keep pressure off my shoulder was floor pressing, so I did lots of it. Fairly happy with 117.5, although floor pressing takes a lot off my ROM. I actually made 2 attempts at 117, but I took it about a 1/3 the way down, realised I would be completely fcked if I missed, pressed it from there, went in and got my brother who gave me a spot

Floor Press
20kg x 12
60kg x 8
80kg x 5
100kg x 3
110kg x 1
117.5kg x 1 PR
100kg x 5
80kg x 12
60kg x 20

Pullups
8
8
8

Seated Curls
30kg x 12
30kg x 12
30kg x 12

podge57

- Today was fairly good. All the warm up sets were awful, they just didn't feel right, and I had to dump the last rep @162 because I lost my balance completely. But once I moved on to 182, they were pretty good.
- Onto the last week of smolov now - Monday will be tricky, but the end is now in sight:)

Squat
30kg x 5
60kg x 5
100kg x 3
125kg x 3
142.5kg x 3
162.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3

https://www.youtube.com/watch?v=aNn6DjmyphU

cardio,shoot me

podge57 wrote: »

-
Onto the last week of smolov now - Monday will be tricky, but the end is now in sight:)

and on another positive note i think we've seen the full cycle of your warddrobe in your videos :pac::pac::pac:

podge57

cardio,shoot me wrote: »

and on another positive note i think we've seen the full cycle of your warddrobe in your videos :pac::pac::pac:

lol, not by a long shot. I've probably got 100+ tshirts

podge57

- Today was hell - hardest workout I can remember ever doing.It was the kind of volume you would expect in the base cycle, but with intense cycle weights. I couldnt get the 5 reps straight on th 4th and 5th set, was just too exhaauted, so had to rack for about 10 secs and finish it. So glad its over, definately the hardest day behind me. Got up early to squat before college, I've been struggling lately on Mondays b/c Im tired and its cold and dark after college. I couldn't bear the thought of coming home to do this
- I don't have to squat heavy again until saturday!! Wednesday is 172x4x3, which should be fine. Off now to sleep on the bus

Squat
20kg x 5
60kg x 5
90kg x 3
110kg x 3
135kg x 3
155kg x 4
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 3,2
172.5kg x 3,2

podge57

- Didn't do much today. Tendonitis in my elbows is getting pretty bad, but I wanted to do a little bit of benching. Went to a gym, even though it was warm there, I still much prefer my setup
- The 1 arm presses were good, didnt bother my elbow, the last time I did them I could only get 24 kg for a bout 4, so my shoulder strength is up a bit
- After I finish smolov on saturday, I will pretty much take a week off, with the exception of testing my squat on Thursday. Need to give my elbows and everything else some rest

Bench
20kg x 10
40kg x 5
60kg x 5
80kg x 3
100kg x 3

One Arm DB Press
18kg x 15
22kg x 12
26kg x 7

Lat Pulldowns
12
12
10

Face Pulls
3 sets

Treadmill
2km in 12:30 - need to start doing some cardio as football is starting again soon, and I havent done anything since the end of the season. Will be trying to do a good bit of running over Christmas

podge57

- Today was easy enough. Some of the reps were slow, I badly need a rest. Can't wait to get saturday over with

Squat
20kg x 5
60kg x 5
100kg x 3
135kg x 3
155kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3

jaggiebunnet

podge57 wrote: »

- Today was easy enough. Some of the reps were slow, I badly need a rest. Can't wait to get saturday over with

Squat
20kg x 5
60kg x 5
100kg x 3
135kg x 3
155kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3

feck that is some impressive squatting!

brianthebard

Did you send a question to Dave Tate podge??

podge57

brianthebard wrote: »

Did you send a question to Dave Tate podge??

not me, but pretty much the exact same problem

I have been icing and using ibugel for the last couple of weeks, I think its just all the volume taking its toll, so hopefully next week off will have me back to normal

podge57

Did some cardio today

Stationary Bike 10km in 18:10

I know the distance calculators aren't accurate, just using this as something to compare against

podge57

- Finally, done with smolov . Ended on a high, very happy with today. First time I have felt rested for a workout in a long time. Some of the reps werent the prettiest, but overall they were pretty good. Depth looks a bit hit and miss on the vid, but its not a great angle, and they felt low enough, so I'll give myself the benefit of the doubt.
- Decided when I go for a new 1rm next week, I will just go up to 210kg and stop there. It will still be a tough lift, but I'm confident of that and a few kg's more. Since the single lifts will only be a month away, there is no point killing myself next week, I'd rather save the big Prs for competition.

Squat
20kg x 8
60kg x 5
100kg x 3
145kg x 3
172.5kg x 4
182.5kg x 4
182.5kg x 4
182.5kg x 4

https://www.youtube.com/watch?v=JQ94YdnU-Mg

cardio,shoot me

dear god, i remember when you had a max of 182.5kg, now your repping it for 4 sets of 4, christ!

jayoo

You gonna wear santa hat like you promised???

cardio,shoot me

he better...

podge57

edit: vid is now up

cardio,shoot me wrote: »

dear god, i remember when you had a max of 182.5kg, now your repping it for 4 sets of 4, christ!

Yup, I think it was july when I got 182.5 for a 10kg PR. Needless to say, Im fairly happy with the increase

jayoo wrote: »

You gonna wear santa hat like you promised???

cardio,shoot me wrote: »

he better...

God, I regret saying it now

I'm not saying yes, and I'm not saying no