Junior Smolov Bench

drdeadlift

I say back training as im taking notes of number & % of lifts.
Since last posting i have been mucking about in the gym its alot better than nothing at all but just lacks focus.

Been busy setting up a business so training took second to that.

During the time i was mucking about with the weights i twinged my lower back as i went too heavy too fast deadlifting.

Returning back to training this time i decided to slash the amount of weight im deadlifting and squatting with the aim to improve form and allow all areas of my body time to develop.
Deadlift weight was cut to 65kg
Squat weight was also cut to 65kg
Dedadlift on Thursday 5x5 increase weight each week by 5kg
Squat on Saturday 5x5 again same as above.

Right now im @80kg in both lifts it feels very easy but im not rushed to hurry in increasing the weights.

Returned to smolov junior on the bench.Again i worked on the assumption of a 1rm of 100kg.Yesterday was the end of the second week which had me lifting 90kgx10x3 which felt fine.

Will try to keep this up to date.


T

drdeadlift

Felt tired today so tomorrow i will rest and finish the weeks training Saturday.

Bench 6x6 80kg
Squat 5x5 80kg

Hammered my back with all sorts yesterday so didnt feel amazing today.

T

drdeadlift

Found a band in the gym today so did some upper back should stuff with that.

Completed 5x7x85 kg wasnt hard but i wasnt in the mood for the gym today.After that i did some dbell hammer curls on the preacher bench.

drdeadlift

Was out on the piss last night so training today was an effort.

Bench today was 8x4@90kg felt grand.
Did 4 sets on the latpulldown aswell as plenty of band work for my upper back.

COH

Must coordinate a session sometime man... I could use a change of scenery

drdeadlift

defo! Maybe this thur/friday.Im over in power gym which isnt too far

drdeadlift

last day of that smolov program and i can im sick of it.Change is needed.

today was 10x3@95kg
4x10 bw dips

im not going to test 1rm.Will rearrange my training from here.

drdeadlift

So beginning a new training cycle

Today i warmed up with 3 sets on the ghr
Deadlift
1x10@60kg
1x5@100 for five total sets

4x8 lat pulldown underhand grip,didnt kift heavy here but kept the time between sets to a minimum.

drdeadlift

yeaterdays gym session took 20 odd mins to complete.Was tired from shopping in town it drains me

4x10 dip
4x 10 incline dbells
2x sets pullovers

Then a nice brisk walk home

Alf Veedersane

drdeadlift wrote: »

yeaterdays gym session took 20 odd mins to complete.Was tired from shopping in town it drains me

4x10 dip
4x 10 incline dbells
2x sets pullovers

Then a nice brisk walk home

You should probably include the loaded carries from the shops...

drdeadlift

Alf Veedersane wrote: »

You should probably include the loaded carries from the shops...

Just being in town with the hussle and bussle tires me out.The older i get the more i am able to consider living in the shticks.
I really am starting to sound like an old man

Alf Veedersane

drdeadlift wrote: »

Just being in town with the hussle and bussle tires me out.The older i get the more i am able to consider living in the shticks.
I really am starting to sound like an old man

I avoid it like the plague.

If I have to go, I go armed with Panadol.

drdeadlift

quick session today in a fancy warm shiney hotel gym.
squat
5x60
5x70
5x80
5x90
5x100
50kg hang clean x 2x5
60kg hang clean x 2x3

I felt i was going to be impressed by my surroundings but i much prefer my own gym

drdeadlift

Flat bench
100kg x5x4
incline dbell 30kg x4x8
standing barbell press 40kg x3x10
dbell curl standing 20kg x 2x8
30kg preacher curl 2x10
1x10 overhand grip barbell curl.

drdeadlift

Today i trained legs

squats
5x5@70kg Wasnt hard but im trying to keep form really good and avoid messing up my lower back,,
stiff leg dl 4x10 60 kg
ghr 4x12 body weight
standing calf raise 4x10

Hoped on the scales last week to see im only 88.5kg thats a drop in two months from 92kg.Im putting that decrease down to less pints being consumed and no longer eating a horse load of eggs in the morning.I eat very few eggs now.

Up to xmas im going to focus on just training hard and keeping away from the pints and eating crap.

A pic attached of how i look now.

drdeadlift

Training back today.

Instead of performing 5x5 i dedlifted 8x3

60x3x3
100x3x3
110x3x2
120x3x1
130x3x1
100x3x1

Performed a good warm up before as i have had problems with my lower back,warming up is somthing i need to take a bit more serious as im not getting any younger.

Single arm dbell row
40kg dbell 8 reps
45x8
45x8

latpulldown
70x7
60x7
50x7

bbcurl very wide grip..biceps were still ruined from monday

4x10 20-30kg not sure of the weight.

Attached a vid of my set at 120kg

If my progress is as good as i hope i should be lifting close to 190-200kg by january.

drdeadlift

Training back today.

Instead of performing 5x5 i dedlifted 8x3

60x3x3
100x3x3
110x3x2
120x3x1
130x3x1
100x3x1

Performed a good warm up before as i have had problems with my lower back,warming up is somthing i need to take a bit more serious as im not getting any younger.

Single arm dbell row
40kg dbell 8 reps
45x8
45x8

latpulldown
70x7
60x7
50x7

bbcurl very wide grip..biceps were still ruined from monday

4x10 20-30kg not sure of the weight.

Attached a vid of my set at 120kg

If my progress is as good as i hope i should be lifting close to 190-200kg by january.

drdeadlift

Training back today.

Instead of performing 5x5 i dedlifted 8x3

60x3x3
100x3x3
110x3x2
120x3x1
130x3x1
100x3x1

Performed a good warm up before as i have had problems with my lower back,warming up is somthing i need to take a bit more serious as im not getting any younger.

Single arm dbell row
40kg dbell 8 reps
45x8
45x8

latpulldown
70x7
60x7
50x7

bbcurl very wide grip..biceps were still ruined from monday

4x10 20-30kg not sure of the weight.

Attached a vid of my set at 120kg

If my progress is as good as i hope i should be lifting close to 190-200kg by january.

drdeadlift

https://youtu.be/KffTM0QjXEA

drdeadlift

Todays training

Dips
4x10-no added weight as the gym had no weight belt

20kg dbell fly flat
4x10

pull over straigh bar 15kg
3x8

tricep

single 25kg dbell,cant think of the name of the movement

press behing head 4x10

drdeadlift

Performed a ton of stretching awell as foam rolling-on one of my own rollers of course-
Squat
2X12 @60KG
2x12 calf raise on legpress
Hammer preacher curl single arm dbell 20kg 2 sets of 5 followed by 2 sets with 18kg dbells

drdeadlift

Flat bench
5x4 @100kg
Incline dbell
30kg dbell x 10
34kg dbell x 6
38kg dbell x 6x2

Would normally do some shoulder press after this but i was too tired.Thursdays training was ment to supplement todays but it seems like i overdid it.

drdeadlift

SQUATS 4X5 @60KG
CLEAN AND PRESS 50KG 3X5
SEATED MILITARY PRESS 2X5 @50KG
SINGLE LEG CALF RAISE (20KG IN HAND)

Had a busy day today so training wasnt a priority.

drdeadlift

Training back today

Foam rolled+stretched for a little over 10 mins

empty bar x20
60kg x 8
60kg x 8
80kg x 8
100kg x 4
100kg x 4
110kg x 4
120kg x 4
130kg x 4
140kg x 4
bent row with a wide overhand grip

60kg x 4x4
single arm dbell row
25kg dbell 8reps
40kg dbell 8 reps

finished tbar row machine

left this light as i wanted full contraction with neat form

4 sets of ten 20kg.

drdeadlift

Bench&shoulder press

warm up...

Flat bench bb
bar x 20
bar x 20
60kg x 5
60kg x 5
80kg x 5
100kg x 4
100kg x2
102.5kg x 2
105kg x 2
107.7kg x 1
110kg x 1
100kg x 2
seated military press (behing neck)
5x5 50kg

shrugs 50kg dbell 3x8

some tricep work

drdeadlift

Legs

Stretching and rolling

3X8 50 sldl

squat
50x4
60x4
70x4
80x4
90x4
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2

one set on the leg press with 40kg 30 reps,then on my bike and home.

drdeadlift

Chest today

flat dbell press

1x10kg x 10
1x18kg x 10
1x30kg x 8
1x40kg x 6
1x40kg x 6
1x40kg x 6
1x40kg x 6
Noticed a lack of strength during the dbell pressing along with the yee olde tendon pain running from both shoulders under each bicep down to the elbow.
Barbell floor press
bar x 20
bar x 20
60x10
70x5
80x5
90x5
60x15

Biceps
ten x ten 30kg standing barbell curl the pump was nice.

I will put the tendon pain down to previous heavy bicep curls with a sudden rise in deadlift weight to what im use to.

drdeadlift

Back training

deadlift
bar x 20
bar x 10
60x6
70x5
80x5
90x5
100x4
110x4
120x4
130x4
140x4
150x1
160x1
170x1
100x10

40kg dbell row two sets of eight
40kg lat pulldown one set of twelve
machine tbar row 2x12 20kg

drdeadlift

Front squat

barx10
barx10
The front squat feels a whole lot better than regular bb squats,i feel it in my quads a whole lot more and my form is much improved.
50kg x4
50kg x4
60kg x4
60kg x4
70kg x3
70kg x3
Stiff leg deadlift
70kg x15
70kg x15

Military press
50kg five x five

Seated dbell tricep extension
25kg x 8
30kg x 8
30kg x 8
30kg x 8

cable press down

20kg x 12

drdeadlift

Today was chest followed by a little bit of arm training

Flat bb bench

60kg x 8
70kg x 6
80kg x 5
90kg x 5
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4
Incline bb
60kg x 10
70kg x 10
dips
8
12
12
12

seated dbell curls
12kg x 10
20kg x 8
20kg x 8
12kg x 10
12kg x 10 hammer curl
2 sets on the bicep machine not idea what weight i was lifting.

Some days you really see when your efforts in the gym are paying off today was one of those days