Last Official Deadlift Day and Some Sweet Benchin

Last day of Smolov for my bench. yikes.

got right to it. no warm up but the bar set.

1) Bench
bar x 2 x 8
65 x 5
75 x 5
85 x 5
working sets 85% + 10lbs.....
95 x 4 sets of 3 Rep PR 4x
 and one set of 2. Missed the 3rd rep. So I stopped on the 5th set. Didn't make it to 10. Thanks Sean Wood for  the spot :)

2) Bentover BB rows
bar x 2 x 25

and on to my deadlifts. First time off the floor after a few weeks in the racks. I was to go up to 260. John said it would feel like crap. Its supposed to.

3) Deadlifts
135 x 2 x 5
185 x 3
225 x 1
235 x 1 (opener)
260 x 1
Yep. it was ugly. But I am on track. Next week just a triple with 155 and I'm done till my meet. "When you go into the meet, you have to reset your brain, not really knowing how much you can pull but just going for it." jp (or something like that)

4) one arm DB rows
45's x 3 x 10

5) Romainan deadlifts DB
40's x 3 x 15

6) Lat Pull down
75 x 3 x 8

7) Face pulls
70 x 3 x 12

8) Upright cable rows
50 x 3 x 12

9) Weighted Decline abs
+25 x 2 x 8

c.

Week in Review

well highlights anyway.

Monday was Week 3 day 1 of Smolov for my bench

working sets were 80 x 6 x 6

Then some leg accessories. I think.

Tuesday just Chest and arms

Wednesday was Day 2 of Smolov.

85 x 7 sets of 5. they were hard. can't lie.

Thursday Squats. Was so tired, could not bring myself to add anymore than 95lbs to that bar. so 95 for a few sets of I forgot. Went home and slept and ate 3 hamburgers. all I needed.

Friday Day 3 of Smolov. Got a late start. Bench 90 for 7 sets of 4 and my 8th set missed the last rep. Adam Delaney to the rescue. A little assistance and I got it up. But it dont count.

Then some speed work cause Don said. so 55 x 8 sets of 3.

Now we are caught up.

BTW, I will never eat tofu again.

c.

Bench and Deads

First, Bench. Week 2 day 4 of Smolov

bar x 10
65 x 8
75 x 5
80 x 5
working sets
90 x 10 sets of 3
got a hand off and spot for the first and last set. The first, to make sure I could get the reps. The last, because they got progressively harder. at least the 3rd rep. But I gottem all :) I want to open with 90 this meet.

2) Lat pull downs
65 x 3 x 20

3) Cable horizontal rows
75 x 3 x 12

4) Bentover BB rows
65 x 10
75 x 3 x 8

5) Rack Pulls 2nd pin 105% effort
185 x 3
225 x 2
250 x 1
280 x 1 oh boy. that was hard
300 x 1 :) 105% effort. thanks to Ryan D.

6) Speed Pulls
155 x 10 singles

c.

Baby PR.

Another hot day at the ol gym. I suppose if I can train in 100 degrees, I will be ready for anything.

Week 2 Day 3 of Smolov Plus shoulders

1) Bench
bar x 10
65 x 8
75 x 5
working sets 80% +5lbs
85 x 8 sets of 4 paused first rep

2) Standing Military Presses (strict, no cheatin)
45 x 3 x 5
50 x 5
55 x 5
60 x 2
65 x 1
70 x 1 PR
75 x 0

3) Rear Delt pulls on cable
40lbs x 3 x 20

4) Plate front raise
10lb x 3 x 20

5) Side plate raise
5lbs x 2 x 24

6) Weighted abs decline
+25 x 8,6,6

c.

Stalkers Come In All Shapes & Sizes

and boy were they annoying today. At the old place it never bothered me. They were all hard core powerlifters. Our new gym, not so much. I just wanted to squat.

Here's a list of interuptions I had:

• What's your name again? (as I"m grabbing my bar to start a set)
• Do you want to go out for coffee after? (as I"m sweating my butt off)
• I'm going to do some hang cleans are there straps here? (NO)
• So what are you working on today? (as I unrack the bar from my last squat set) (DUH)
• Do you need help putting the wieghts away? (as I"m taking the last plate off)
• I have a cramp in my tricep, can you fix it? 

anyway.

1) Squats
bar x 12
95 x 2 x 5 felt really heavy so I decided not to mess around
135 x 2 x 3
150 x 2
160 x 2
175 x 5 singles. Last single almost crushed me but I was coming up. Step away people.
and just for something fun to do....
145 x 12!!! PR of some sorts :) about killed me but it was dang fun.

2a) Ham Glute Raise
bw x 3 x 12

2b) Plate Step ups
+35 x 3 x 12

3) Leg extensions
40 x 3 x 12

4) Ham curls
40 x 10,10,8

5a) Walking DB Lunges
20's x 3 trips

5b) Pushups
3 x 10

Finished it off carrying boxes of protein up to the 2nd floor with don and john.

whew.

good workout.

c.

Powerlifting Pride :)

Well that's the shirt I wore today from my good friend Kim :) and it was indeed a good day. Nothing spectacular but 100% effort in everything I did.

warm up: treadmill 20 minutes while texting my old friend :)

Day 1 week 2 of Smolov 70% +5lbs

1) Bench
bar x 10
65 x 8
working sets
75 x 6 x 6

Extra Leg Day

2) Leg Press
1 plate x 4 x 15
2 sets in my deadlift stance and 2 with my squat

3) Squat machine squats
+50 x 3 x 15

4) DB SLDL's
40's x 3 x 15

c.

Lazy Sunday Deads and Bench

warm up: walked up hill fast for 20 minutes

Day 4 of 1st Smolov week
1) Bench
bar x 10
65 x 8
75 x 5
working sets 85%
85 x 10 sets of 3
with smelly guys

2) chest supported rows
+25 x 10, 10, 8

3) Pull ups
2 x 3

4) Lat pull downs
65 x 3 x 12

5) Rack pulls 4th pin, week 2. Had to beat last weeks 315...
185 x 3
225 x 2
275 x 1 hard. contemplated....
295 x 1 harder. contemplated then consulted with jp. He said go for 320 and get it.
320 x 1 :) and the crowd roared. Well not really. Did it on my own with no one around. But I imagined all my friends and enemies yelling and cheering for me to JUST PULL! and so I did. I'm very fuckin independent lately. I really don't need anyone for support anymore.

6) Speed pulls 30 seconds rest
155 x 10 singles. all fast. Set up like they were each a competition lift and bam.

7) BB Shrugs
135 x 12, 12, 8

8) One arm DB rows
40's x 3 x 12

9) Fun circuit
a-chin ups 3x3
b-pushups 3x10
c-weighted decline abs +25 x 3 x 8

c.

Awesome Gym Day!

Ran/walked 20 minutes

Had to fit in my squats today since I missed half my workout yesterday.

1) Squats
bar x 10
95 x 8
120 x 3
140 x 2 x 2
155 x 1
165 x 1
170 x 1 and it was my fastest so Newkirk said do a double with that.
170 x 2 fast :)
backed off to
135 for 3 x 3 pausing for 2 mississippi in the hole. These were hard.

2) Bench week 1 Day 3 of Smolov
bar x 8
65 x 8
working sets 80%
80 x 8 sets of 4

Can't wait for tomorrow! Going to my friend's Fitness show in White Plains NY. She's gonna Rock.


(good luck Jenn)


c.

Smolov? Again?

Why not :) I'm just doing it for my bench. I will keep my same schedule on everything else. Like today is supposed to be an extra leg day. And it was. after I benched. Which is also the first week back to a BB.

warm up 30 minutes walk hilly and fast

1) Bench 70%
bar x 10
60 x 10
working sets
70 x 6 x 6'
Felt purty good actually.

Legs

1) Leg press
1 plate x 4 x 10 different stances.

2) Smith Machine squats leaning way back into the bar
+50 x 4 x 10

3) Walking dB Lunges
20's x 4 gym trips

c.

85% Deadlifts

Last day of the deadlift program. Will need to come up with a plan to get me to my meet in one month.

1) Deadlifts
135 x 10
185 x 5
205 x 3
225 x 2
85% of Max
245 x 6 singles
Felt better than last weeks but still slow as molassis. I skipped the deficits before hand and just went right to them.

Sets 1,3,5,6

2) Rack pulls 4th pin (under knee)
265 x 1
285 x 1
305 x 1
315 x 1

3) One arm DB Rows
45 x 3 x 12

4) Lat pull downs behind head
65 x 15, 12, 8

5) Some hammerstrength pull thingy
+45's x 3 x 8

c.