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.
Friday, July 13, 2012
Thursday, July 12, 2012
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:
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.
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?
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.
Monday, July 9, 2012
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.
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.
Sunday, July 8, 2012
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.
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.
Friday, July 6, 2012
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.
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.
Monday, July 2, 2012
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.
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.
Sunday, July 1, 2012
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.
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.
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.
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