NBD Day

just shoulders and bis and tris. still fun though.

I started with some post storm 40 yard sprints. Six. To be exact. and walked 40. Then moved over to the hill, as muddy as it was, got 3 in. Jogged back.

Circuit:
1a) Strict overhead bb press
35 x 3 x 10
45 x 8
55 x 5

1b) Upright BB Row
35 x 4 x 12

1c) BB Curls
35 x 4 x 12

2) Laying Tri Extensions DB
5's x 12
10's x 2 x 8

3) DB Hammer curls
20's x 3 x 10

copied incline DB Curls from Blaney. He says they hit the bottom portion of the bicep brachi and give more of a stretch. I liked them.

4) Incline DB curls
15's x 4
10's x 3 x 8

5) Cable rope bicep curls (copied Blaney again) (he doesn't mind me stalkin)
40 x 12
50 x 3 x 10

6) Cable bicep pulleys (Blaney)
20 x 4 x 15

7) Dips
bw x 4 x 5

Practiced posing with Delaney. Front, side, back, relaxed, complete with the pivot turn. Its good to be aware of your muscles that you work on everyday. Plus its fun...

"Cause I need freedom now

and I need to know how

to live my life as it's meant to be."

c.

Now That Was FuN!!

well, I did it. Completed the 3 week cycle of Smolov :)

Warm up: Walk 20 minutes

1) Bench
bar x 8
60 x 8
70 x 8
80 x 5
85% +10lbs
90 x 10 sets of 3! Gottem all! hard, but do-able.

2) Squats
bar x 8 ouch
95 x 4 ouch
135 x 2 yikes
150 x 1 oh boy
asked john for a spot for my first set....just incase. I knew the first set would be hardest and the last. If I couldn't get the first I was going to stop and do them tomorrow. Figured thats not really cheatin.
85% + 10lbs
160 x 10 sets of 3 and I gottem all :)

I think my best was 160 for one double. on a good day. and today I trippled it 10 times outside the racks, without a spotter.

3) Speed pulls
135 x 2 x 5
175 x 1
and it felt so easy and I was still feeling very strong so I said why not, I'm Russian now. Plus its Pentacost Sunday and I had red on. well hot pink. so I went to 225.
225 x 10 singles :)

and that's how its done.

I will take a light week with just accessories and test my bench and squat next week. Can't wait.

Happy Pentacost!

c.

Soooo close...

almost done with this program with sunday being the final day. I really have loved Smolov. Its a bit extreme doing the same lift 4 times a week but boy has it made me stronger without even testing anything yet. Today I was so tired. My bench was hard just setting up. I had no leg drive because I was just too lazy. Not even a great arch. It was all arms and chest and dang, I still got it like nothing.

Walk 20 minutes

1) Bench
bar x 8
65 x 8
80% + 10lbs
85 x 8 sets of 4


on to the squats. oh boy.

2) Squats
bar x 8
95 x 5
120 x 3 heavy
135 x 2
80% + 10lbs
150 x 8 sets of 4
They weren't pretty. Felt off today. and barely got them all. But I did so thats what counts. Plus I had a good, strong, supportive group with me in the back.

3) Leg Press
1 plate x 3 x 10 different stances.

so that is it.  It was a good workout. sucky day though. Just wondering why people are down right mean, rude and impolite.

c.

I Love this Smolov Dude!

Week 3 and Day 2 and still goin strong :)

1) Bench
bar x 8
65 x 8
75% + 10lbs
80 x 7 sets of 5
rocked right through them.

2) Squats
bar x 8
95 x 5
120 x 5
75% + 10lbs
140 x 7 sets of 5
rocked right through them.

: )

thank you to Dave, Mike, and JP. I wasn't worried about missing. Knew I would muster up no matter what. But it was nice having my back watched just the same.

supersetted

3a) Ham glute Raise
bw x 4 x 12

3b) Pullups
3 x 2, 1

Awesome day. again.

c.

Final Week Begins!

Walked 20minutes for warm up.

Week 3 Day 1

1) Bench
bar x 8
65 x 8
70% +10
75 x 6 x 6

2) Squats
bar x 6
95 x 5
115 x 3
70% +10
130 x 6 x 6

ham curls and extensions 3 sets of 12

nice :)

c.

3 Shots and Your Dead.

Warm up: Hill sprints out back. 20 minutes. Sunday morning in the park and all was well......

1) Bench
bar x 10
65 x 8
75 x 5
85% + 5
85  x 10 sets of 3
easy smeezy

2) Squats
bar x 8
95 x 5
135 x 5
85% +5
150 x 10 sets of 3
!!!!!!! got a spot for the first set and then I was on my way! Each set got easier as I worked on form. And then I heard it. 3 gun shots. Looked out back where I had just done my sprints and saw the man down. Within 5 minutes there were about 10 cop cars. The ambulance came too late. Very sad.

Rest in Peace 

3) Speed pulls

175 x 10 singles

4) BB Shrugs double overhand

135 x 3 x 12

5) One arm DB Rows

45 x 3 x 12

c.

Have no Fear

oh but I did. squatting 145 for 8 sets of 4 scared the crap outa me. and I was tired. so I walked on the treadmill for a good 20 minutes. and then started with the bench. like I always do.

1) Bench
bar x 8
65 x 8
80% +5
80 x 8 sets of 4
They were easy. But I was tired and getting scared to squat

2) Squat
bar x 8
95 x 4
125 x 3
80% +5..........
145 x 8 x 4 :)
They were, easy? Yep. and they were deep. I was on fire.

accessories
Ham Glute Raise
bw x 4 x 10

Leg Extensions
40 x 4 x 8

Leg Curls
40 x 4 x 8

Life is good :) when your a little bit Russian.

c.

hi.

spent the morning scooping up sheet rock muck and washing floors and walls. My room is put back together. for now. then spent some time in the dumpster going through my bags of sheet rock muck, looking for loss keys. found em. Not in the dumpster though.

Alotta people think I am crazy for doing this Smolov program but one guy told me today, if you pick up the same calf everyday, eventually you will be able to lift a cow :) Thats good right? I liked it!

35 reps of 135 makes me meloncolly.

Week 2 Day 2

1) Bench
bar x 8
65 x 8
75% +5
75 x 7 sets of 5

2) Squat
bar x 5
95 x 5
115 x 3
75% +5
135 x 7 sets of 5
These went better than expected.

Half way there.

c.

When it Rains it Pours

shoulders mopping bis and tris

Warm up: Mopped a leak in my massage room for 3 hours. It was a little devestating. Maybe it is bad karma, like some have said. Or maybe its a sign given to me, to always be vigilant, always be listening, and always remain hopeful, as I'm led in the direction that was meant for me.

supersetted
1a) BB overhead presses
35 x 4 x 10

I am a being of Heaven and Earth,
of thunder and lightning, of rain and wind.

1b) BB upright rows
35 x 4 x 10

1c) BB Curls
35 x 4 x 10

2) One arm DB Presses
25 x 4 x 10

superset
3a) Cable bicep pully things
20 x 3 x 20

3b) DB tri extensions
5's x 15
10's x 3 x 8

3c) Tri press downs rope
30 x 3 x 8

c.

Week 2

1) Bench
bar x 8
65 x 8
70% + 5
75 x 6 x 6

2) Squats
bar x 5
95 x 3
115 x 2
70% + 5
125 x 6 x 6

too tired for accessories.

c.

Russian Mom

me :)
Finished my first week of Smolov on Mother's Day.

1)  Bench
bar x 8
65 x  8
85%
80 x 10 sets of 3
NBD

Scarred from the Bar. 

2) Squats (holy crap)
bar x 8
95 x 5
125 x 4
85%
145 x 10 sets of 3
Big Deal. They were hard and almost missed a few. Which was scary cause I squatted in the competition rack. I had to call on St. Sabastian for a few. I just pictured him with a sword through his gut and still fighting.

3) Speed Deadlifts
145 x 8 doubles

4) one arm DB Rows
45 x 3 x 12

5) Cable pulls v bar
65 x 3 x 12

c.

Day 3 And I Still LIke It :)

80% Day

1) Bench
bar x 8
65 x 8
75 x 8 sets of 4
kinda easy once I got started.

2) Squats

I felt like him.
Strong. 

bar x 8
95 x 8
115 x 4
140 x 9 sets of 4 (added up my tallies wrong so got an extra set in there) (math....)
Some of the sets, I thought I was gonna die. Some I felt like a Russian on juice. I think all the sets, makes me concentrate on everything I have to do right.

Accessory

DB RDL's
45's x 2 x 20

Then some cable abs done a weird way. Ryan the lawyer showed me them. Painful.
100 x many.

c.

Hard Work Will Pay Off.

Week 1 Day 2 plus chest

1) Bench
bar x 10
60 x 8
working sets 75%
70 x 7 x 5
paused each one.

I changed my 1RM for my squats to 175 from 185.

2) Squats
bar x 8
95 x 8
120 x 3
working sets 75%
130 x 7 x 5
thats alotta reps.....

Chest Accessory

3) DB flies
25's x 8,8,6

c.

Circuit Day

supersets

1a) BB overhead press
35 x 3 x 15

1b) BB Upright Rows
35 x 3 x 15

1c) BB curls
35 x 3 x 15

Superset

2a) DB Front raise
5lb x 3 x 15

2b) Tri press downs
50 x 3 x 15

3) DB tri extensions
15's x 3 x 12

Thought about changing my squat numbers but I think I will just muster through them as they are.

We just scheduled two meets. One fun push/pull with pizza and another sanctioned USAPL. The push pull will be on Friday, August 10th at 6pm. And The USAPL will be Saturday October 27th.  I think I will do the push pull and work at the other since we have a hard time finding enough people to help out.  I will find another full meet someplace else.

c.

And so it begins...

Week 1 Day 1 of Smolov Jr. for bench and squats.


1) Bench
bar x 10
working sets 70% of a 95 1RM (conservative)
65 x 6 x 6


2) Squats
bar x 10
95 x 8
120 x 3
working sets 70% of 185 (shoulda been more conservative)
130 x 6 x 6
holy crap (tchyo za ga`lima) they were mad hard


3) Ham Glute Raise
bw x 3 x 12


4a) Ham curls
40 x 3 x 12


4b) quad extensions
40 x 3 x 12


walk 20 minutes.


c.

Last recovery day.

Tomorrow starts my new Smolov program. I will learn some Russian swear words to make it more legit.

today:

1) one arm db rows
35 x 3 x 15

2) Lat pull downs
65 x 3 x 15

3)  chest supported rows
+25 x 4 x 10

4) Speed deadlifts
145 x 10 doubles

5) DB lunges
25's x 4 x 10

6a) Leg press
1 plate x 4 x 10

6b) Pushups
4 x 12

7a) Kettlebell swings
45 x 3 x 50

7b) Decline abs
3 x 12

Today I am grateful for God's unconditional love for me. Here's hoping I never get severed from that Vine.

c.

Nothing Much part III Plus a theory...

ran the park hill 6x plus 2 miles. Came back to the gym like a Lucky Strike smokin junkie. wow.

Decided to give those RDL's one more chance. Used straps and added 10lbs. Nope. nothing. So I asked the one who recommended them, and learned I hadn't been going down low enough so I was really just working my upper back.

1) Barbell RDL
95 x 20 nothing
115 x 20 nothing
saught advice and came down lower. Yup.
95 x 2 x 20 the right way. and they hurt.

2a) DB bench press
20's x 4 x 15

2b) cable bicep pulley thingys
20 x 4 x 15

3a)  Pec flies
20 x 4 x 15

3b) tri press downs
60 x 4 x 15

then my kid came in to visit :) His birthday is tomorrow, Cinco de Mayo.



Now my theory. which has nothing to do with weightlifting. There is a straight line from when we are born to when we die. It is our journey that leads to our destination. But being human and given choices, we deviate, making that line zig zaggy. Our journey soon turns into an adventure, leading us to the same destination, but making it more interesting. Perhaps I should not drink wine this late.

c.

Nothing Much Part II

Leg day I guess. Just doing minimal to keep my muscles ready for next week.

walk 20 minutes

1) Front squats
bar x 10
65 x 10
75 x 10
85 x 3 x 5

2) BB RDL's for my hamstrings
95 x 2 x 20

I can honestly say I did not feel them in my hamstrings. Lower back, hands (used a hook grip), forarms, but no hams. we'll see if they are sore tomorrow.

thats it. short and sweet and a tiny bit fun. Me and Myself.

c.

Today I am thankful for my patience.

The After Math

Not sure if that is one word or not...aftermath. Nope, pretty sure it is 2.

this week is just about recovery.

"Never make a decision for one week after a meet" -JP

But most of my decisions were made before my meet. But I will say, after this meet I did get a new excitement for powerlifting. Maybe because I realized I can do anything that I believe I can do. If I trust myself and dont rely on any one person, I really can succeed. I know the world is now all about bodybuilding and fitness. They are the cool ones, the tough ones, the up and coming rock stars, and so part of me wants to try it, just to fit in I guess. To be part of the cool crowd.  But there is something about powerlifting that ignites something deep within me. A test of strength, overcoming great fears, putting yourself on the line knowing there's a good chance you will fail, but you dig deep within and block all else out, and just do it. Get under that bar and lift. Knowing the chance of getting crushed is too real. But the victory of getting that lift, makes you taller and better than the rest of the world. anyway, there are many options in my future.

Monday I ran hills for 20 minutes. Brutally fun.

Tuesday (today) I did a shoulder circuit. Light weights.

all supersets

1a) One arm db presses
15's x 5 x 15

1b) DB Hammer curls
15's x 5 x 15

1c) Kettlebell swings
30lbs x 5 x 50

2a) Cable upright rows
50lbs x 4 x 15

2a) Rope Tri press downs
50 x 4 x 15

2c) Ez bar skull crushers
bar x 4 x 15

I'm going to try this insane program for my bench and squat, starting this Sunday. My friend Dani :) who is an amazing bencher and built like me, increased her bench alot. My friend Phil who I trust completely, said it is too insane. But so am I. And it can't hurt to try. If I bail, I bail.

The program is Smolov. It is a 3 week cycle. Basically it is a 4 day/week program where you do the lift each day at different percentages and going up each time. So since I will be following it for squats and bench, I will squat and bench tuesday, wednesday, friday and sunday. I will not deadlift except for speed pulls with super light weight. I will add back accessories to one day, and legs and arm and chest accessories to the other days. I will spread it out so I only do one or two accessories each day.

oh, and I have to strengthen my hamstrings. They are my weak link to my deadlifts.

The most exciting thing to hear.

c.