____________________________________________________________________________________________________________________
Thursday 3/25/2010
Intro My right upper quad is phuckered up. If I squat with bodyweight or just 100lbs it's not too terrible bad. I can feel it, all at the bottom when it's all stretched out, but tollerable. I start getting any significant amount of weight on it though and it screams BAD!!! No squats today, and probably none until this things feels a whole lot better. So I benched a little.
AM Workout
Warm up Started with squats, but no go
Goblet Squats - 18lbs x 15, 26lbs x 15, 35lbs x 15, 44lbs x15 (all hurt)
Over head squats - 45lbs x 10, 65lbs x 10, 95lbs x 10 (slightly better)
Barbell Squats - 95lbs x 10, 135lbs x 10, 185lbs x 4 (That one HURT!!!)
----------------Discontinued Squats--------------------------
Barbell Bench Press - bar x 20, 95lbs x 15, 135lbs x 10 ( 2 sets) 195lbs x 5
Workout sets
225lbs x 5 (2 sets)
269lbs x 2 (2 sets)
275lbs x 1 (2 sets) ME
290lbs x 1 ME
300lbs x 1 ME (Was not going to get to much more than that)
225lbs x 5
So yea, no squatting for a while. I'm all freaked out because the meet is in about 4 weeks and as of right now I can't squat. So I'm going to rest this thing and try again next week and see what happens.
AM Workout
Warm up Started with squats, but no go
Goblet Squats - 18lbs x 15, 26lbs x 15, 35lbs x 15, 44lbs x15 (all hurt)
Over head squats - 45lbs x 10, 65lbs x 10, 95lbs x 10 (slightly better)
Barbell Squats - 95lbs x 10, 135lbs x 10, 185lbs x 4 (That one HURT!!!)
----------------Discontinued Squats--------------------------
Barbell Bench Press - bar x 20, 95lbs x 15, 135lbs x 10 ( 2 sets) 195lbs x 5
Workout sets
225lbs x 5 (2 sets)
269lbs x 2 (2 sets)
275lbs x 1 (2 sets) ME
290lbs x 1 ME
300lbs x 1 ME (Was not going to get to much more than that)
225lbs x 5
So yea, no squatting for a while. I'm all freaked out because the meet is in about 4 weeks and as of right now I can't squat. So I'm going to rest this thing and try again next week and see what happens.
______________________________________________________________________________________________________________________
Wednesday 3/24/2010
Intro So the word of the day is REST!!! Had that feeling like I had the flu all day. Body was achy, tired, fatgued, and I started getting this little itch in my throat that was making me cough. I don't have time to slow down to much though. My step aerobics classes have been really well attended as of late and I don't want to miss out on my chance to make a little money. So that was the only workout I had today.
PM Workout Step aerobics with weight training betweek layers
Layers with 35lb dumbbells
5 second curls x 10, double arm curls x 10
Sumo Squats - x 25
See Saw Presses x 10, double arm presses x 10
Front Squats x 20
Rows - 40
Tricep Kickbacks - 30
Nutrition
See food diet
PM Workout Step aerobics with weight training betweek layers
Layers with 35lb dumbbells
5 second curls x 10, double arm curls x 10
Sumo Squats - x 25
See Saw Presses x 10, double arm presses x 10
Front Squats x 20
Rows - 40
Tricep Kickbacks - 30
Nutrition
See food diet
____________________________________________________________________________________________________________________
Tuesday 3/23/2010
Intro I knew todays workout was going to be tough. My quad was still sore from Sundays torture. I held off and worked out at noon today and I was feeling pretty good. Lots of foam rolling, one of my clients gave me a good massage and I was hopefull that todays workout would not be as painfull as I was anticipating. I was wrong.
Workout Smolov Base Mesocycle for squats.
Warmups
OHS - bar x 10
Long pull (deadlift then overhead press, then OHS) 65lbs x 8, 95lbs x 8
OHS 135 x 5 followed by Barbell Squat 135 x 5
Barbell Squat - 205lbs x 5, 235lbs x 5, 275lbs x 3
Barbell Squats 70% + 15kg x 9 (4 sets)
292lbs x 9 (3 sets)
292lbs x 6
So I am not proud to admit it, but I totally pussed out on the last set today. Every rep was total pain and I could barely squat correctly. It took twice as much out of me and by the end of 3 sets, I was tapped. I was totally dreading the last set. I did everything I could do to put it off. Locked up the gym, put the supplement cart away, shut off all the cardio equipment, took my bags out to my car, you name it. I almost stopped right then, but I managed to man up and get under the bar. The first rep was pittyfull, I don't even think I went down half way. The pain in my right quad was tremendous. "Hurry up and get it done," I thought, so I took a big breath, tensed my lats and headed down for the next rep. It was better, but still very painfull. "Go again, don't think just go," I thought. Big breath, tension, hips go back and I go again. The pain in my quads is unbeleiveable. I good morning the squat a little to get the weight shifted off my quads to alleviate the pain. I felt that one in my back though. I stand there for a minute and breathe now because I am pooped. About 4 big breaths and I start again. The little bit of rest I got made my quad sore again and now both quads are killing me. I feel it in my back again so I know it was not a good squat. I think I do one more rep and I cry in pain at the bottom of the reps still trying to hold my air in. I stand there for a couple more seconds when I say outloud to myself, "PHUCK THIS" I rack the bar. I turn around, flip my belt, take it off and throw it across the gym. "YOU PHUKIN PUSSY" I yell out loud. I lean against one of my machines for a few seconds and then I think to myself, "get under that bar and do 3 more." I walk accross the gym, bend over to get my belt, stand up and BAM, the stretch causes both my glutes and hammies to cramp. I stand up, drop my belt and cry again in agony. Needless to say I did not get under the bar again.
Nutrition
See food diet. Including pancakes with real maple syrup.
Misc My whole body aches, I am weak and my head hurts. Like that flu feeling I had yesterday.
Workout Smolov Base Mesocycle for squats.
Warmups
OHS - bar x 10
Long pull (deadlift then overhead press, then OHS) 65lbs x 8, 95lbs x 8
OHS 135 x 5 followed by Barbell Squat 135 x 5
Barbell Squat - 205lbs x 5, 235lbs x 5, 275lbs x 3
Barbell Squats 70% + 15kg x 9 (4 sets)
292lbs x 9 (3 sets)
292lbs x 6
So I am not proud to admit it, but I totally pussed out on the last set today. Every rep was total pain and I could barely squat correctly. It took twice as much out of me and by the end of 3 sets, I was tapped. I was totally dreading the last set. I did everything I could do to put it off. Locked up the gym, put the supplement cart away, shut off all the cardio equipment, took my bags out to my car, you name it. I almost stopped right then, but I managed to man up and get under the bar. The first rep was pittyfull, I don't even think I went down half way. The pain in my right quad was tremendous. "Hurry up and get it done," I thought, so I took a big breath, tensed my lats and headed down for the next rep. It was better, but still very painfull. "Go again, don't think just go," I thought. Big breath, tension, hips go back and I go again. The pain in my quads is unbeleiveable. I good morning the squat a little to get the weight shifted off my quads to alleviate the pain. I felt that one in my back though. I stand there for a minute and breathe now because I am pooped. About 4 big breaths and I start again. The little bit of rest I got made my quad sore again and now both quads are killing me. I feel it in my back again so I know it was not a good squat. I think I do one more rep and I cry in pain at the bottom of the reps still trying to hold my air in. I stand there for a couple more seconds when I say outloud to myself, "PHUCK THIS" I rack the bar. I turn around, flip my belt, take it off and throw it across the gym. "YOU PHUKIN PUSSY" I yell out loud. I lean against one of my machines for a few seconds and then I think to myself, "get under that bar and do 3 more." I walk accross the gym, bend over to get my belt, stand up and BAM, the stretch causes both my glutes and hammies to cramp. I stand up, drop my belt and cry again in agony. Needless to say I did not get under the bar again.
Nutrition
See food diet. Including pancakes with real maple syrup.
Misc My whole body aches, I am weak and my head hurts. Like that flu feeling I had yesterday.
______________________________________________________________________________________________________________________
Monday 3/22/2010
Intro I don't know if I am coming down with something, or I am just super SORE from yesterdays workout. I was cold all morning and once I got home, I was greeted with fluid coming out the bottom of our GMC Yukon. No rest for the wicked, sore, achy and cold, I had to diagnose the problem, busted heater valve, go and get a replacment, and install it. I sounded like I was doing a full on deadlift every time I got out from under my car. I groaned with pain. I did get to lay down for a few before step aerobics. I broke down, took 800mg of Ibuprofen, wrapped myself up in a blanket and took a nap. By 5:00pm, I felt pretty good and was up to doing step aerobics.
PM Workout 40 minutes step aerobics.
All done with 35lb dumbbell{s} in between step layers.
sumo squats x 25
5 second curls x 10, regular speed curls x 10 for a total of 20
Front Squat x 20
Standing See Saw Presses x 10, Standing overhead presses x 10 + 2=20 reps
One arm dumbbell rows x 31 reps
One arm dumbbell kickbacks x 22reps
I have never used 35lb dumbbells for step, I usually use 20's, but a lot of the gals are using 20 and 25's so I wanted to save the ones I have for them.
Nutrition
See food diet
Misc Quads are still sorer than HE!!
PM Workout 40 minutes step aerobics.
All done with 35lb dumbbell{s} in between step layers.
sumo squats x 25
5 second curls x 10, regular speed curls x 10 for a total of 20
Front Squat x 20
Standing See Saw Presses x 10, Standing overhead presses x 10 + 2=20 reps
One arm dumbbell rows x 31 reps
One arm dumbbell kickbacks x 22reps
I have never used 35lb dumbbells for step, I usually use 20's, but a lot of the gals are using 20 and 25's so I wanted to save the ones I have for them.
Nutrition
See food diet
Misc Quads are still sorer than HE!!
_______________________________________________________________________________________________
Sunday 3/21/2010
Intro With the meet taking all day on Saturday I waited until I was rested and fresh on Sunday to get in my 10 triples with 85% of max + 10kg. It was a good thing I did because this workout has made me feel like crap ever since.
Workout Smolov Base Mesocycle for Squats
Warm up
Foam rolling
Kettlebell swings 20kg x 15 reps ( 3 sets )
Over head squats - bar x 10 (2 sets)
Barbell Squats - 135lbs x 8, 225lbs x 5, 245lbs x 5, 295lbs x 3, 335lbs x 1
Workout Barbell squats 85% of max plus 10kg
335lbs x 3
335lbs x 3
335lbs x 3
335lbs x 3
335lbs x 3
335lbs x 3
335lbs x 3<-----things started to unravel right here
335lbs x 3
335lbs x 3
335lbs x 3 <----This set flat sucked. I just wanted to get it done!!!
So the wheels started coming off about set 7 when that spot in my upper/outer right quad started screaming at me. The ninth set did me in! By the 10th set, I was no where near regulation, my quads were burning so bad, I just wanted to get it done. I got back to the hotel room and jumped in the hot tub. As I was massaging my quad, that sore spot, my muscles felt like braided hair. They were just all twisted and knotted up. I walked around like an old man the rest of the day.
Nutriton
See food diet
Workout Smolov Base Mesocycle for Squats
Warm up
Foam rolling
Kettlebell swings 20kg x 15 reps ( 3 sets )
Over head squats - bar x 10 (2 sets)
Barbell Squats - 135lbs x 8, 225lbs x 5, 245lbs x 5, 295lbs x 3, 335lbs x 1
Workout Barbell squats 85% of max plus 10kg
335lbs x 3
335lbs x 3
335lbs x 3
335lbs x 3
335lbs x 3
335lbs x 3
335lbs x 3<-----things started to unravel right here
335lbs x 3
335lbs x 3
335lbs x 3 <----This set flat sucked. I just wanted to get it done!!!
So the wheels started coming off about set 7 when that spot in my upper/outer right quad started screaming at me. The ninth set did me in! By the 10th set, I was no where near regulation, my quads were burning so bad, I just wanted to get it done. I got back to the hotel room and jumped in the hot tub. As I was massaging my quad, that sore spot, my muscles felt like braided hair. They were just all twisted and knotted up. I walked around like an old man the rest of the day.
Nutriton
See food diet
___________________________________________________________________________________________________
Friday 3/19/2010
Intro Todays workout was NO FUN. I wanted to quit before I even got started. My Quads were so sore I could not even squat right. 5 sets of 7 was the protocol today with 75% weight which for me was 300lbs. They were $h!tty squats, but I got em done.
Workout Smolov Base Mesocycle
Deadlifts Mostly for warm up. Used some speed
135lbs x 15
195lbs x 10
225lbs x 5 (2 sets)
275lbs x 5 (2 sets)
Various swings, snatches and such with a kettlebell in between to try and get loosened up. Lots of foam rolling too.
Barbell Squats
135lbs x 8 (2 sets)
201lbs x 6 (2 sets)
225lbs x 3
269lbs x 2
275lbs x 1
295lbs x 1
300lbs x 7 (5 sets)
Nutrition
See Food diet
Misc - Leave for Chico for the WABDL California Championships. I have a client that is competeing.
Workout Smolov Base Mesocycle
Deadlifts Mostly for warm up. Used some speed
135lbs x 15
195lbs x 10
225lbs x 5 (2 sets)
275lbs x 5 (2 sets)
Various swings, snatches and such with a kettlebell in between to try and get loosened up. Lots of foam rolling too.
Barbell Squats
135lbs x 8 (2 sets)
201lbs x 6 (2 sets)
225lbs x 3
269lbs x 2
275lbs x 1
295lbs x 1
300lbs x 7 (5 sets)
Nutrition
See Food diet
Misc - Leave for Chico for the WABDL California Championships. I have a client that is competeing.
___________________________________________________________________________________________________
Thursday 3/18/2010
Intro - Today is a rare upper body day as I am still running a Smolov Base Mesocycle to increase my squats. I kind of went through the workout by the seat of my pants. What I felt like doing I did.
Warmup
Standing Barbell presses - 65lbs x 10, 95lbs x 10, 115lbs x 6
Kettlbell Long Cycles - 53lbs x 5 each arm (4 sets with rest between)
Bench Presses - 135lbs x 10, 185lbs x 8, 185lbs x 5, 225lbs x 4
Flat Barbell Bench Press All done ME style.
255lbs x 4
269lbs x 4
275lbs x 3
295lbs x 1
Flat Barbell Bench Press um.....non ME style
225lbs x 8
200lbs x 20
Finished the worout with Tons of foam rolling. Quads are really sore and left Hamstring is super sore as well.
Nutrition Not near enouh
P-212g
C-339g
F-45g
Misc-Tomorrow we leave for Chico after work. I have a clinet who is making her debut as a power lifter and I am going on a CFOOD diet.
Warmup
Standing Barbell presses - 65lbs x 10, 95lbs x 10, 115lbs x 6
Kettlbell Long Cycles - 53lbs x 5 each arm (4 sets with rest between)
Bench Presses - 135lbs x 10, 185lbs x 8, 185lbs x 5, 225lbs x 4
Flat Barbell Bench Press All done ME style.
255lbs x 4
269lbs x 4
275lbs x 3
295lbs x 1
Flat Barbell Bench Press um.....non ME style
225lbs x 8
200lbs x 20
Finished the worout with Tons of foam rolling. Quads are really sore and left Hamstring is super sore as well.
Nutrition Not near enouh
P-212g
C-339g
F-45g
Misc-Tomorrow we leave for Chico after work. I have a clinet who is making her debut as a power lifter and I am going on a CFOOD diet.
__________________________________________________________________________________________________
Wednesday 3/17/2010
Intro I woke up with a killer migraine this morning. With todays workout being 80% of max for 7 sets of 5 I knew it was not going to work. So I put it off until 11am this morning and it ended up being a good move because I had a KILLER workout.
AM Workout Smolov's Base Mesocycle for Squats
Warm ups
Goblet squats - 8kg and 12kg x 12 reps
Long Pull (dead lift, overhead press, squat without rest) - 85lbs x 8
Kettlebell Snatch - 35lbs x 10 each
Long Pull - 115lbs x 8
Barbell Squats 80% of max
135lbs x 5
225lbs x 5
275lbs x 2
300lbs x 1
320lbs x 5 (7 sets)
I don't toot my own horn very often but I have to say I FUGGIN KILLED IT!!! Probably one of the best workouts I have ever had. I am pretty sure I have done 320lbs for more reps, but not for 7 sets. I can honestly say I would never have done these workouts if it were not right there in front of me, almost daring me to try it. This is just what I needed right now as without a workout partner, I need a reason to push hard. Having this workout in print is all the reason I need. After the fourth set the outside of my right quad was getting that feeling like someone just kicked the hell out of if it. Then after the fifth set I bent down to pick up my weight belt and my left hamstring cramped up like a BIATCH. Once it loosened up it was just sore, but none the less I went into both the 6th and 7th sets with a little fear in my gut. Both sets I said a little prayer asking God to keep me safe and talked to Billy to make sure to spot me if I needed it. The 6th and 7th sets were the fuggin AWESOME.
PM Workout 35 minutes step aerobics. Took it easy on the legs though
Nutrition
P-231g
C-422g
F-56g
Misc Even with all this food I'm eating my weight is only up to 188.8lbs
AM Workout Smolov's Base Mesocycle for Squats
Warm ups
Goblet squats - 8kg and 12kg x 12 reps
Long Pull (dead lift, overhead press, squat without rest) - 85lbs x 8
Kettlebell Snatch - 35lbs x 10 each
Long Pull - 115lbs x 8
Barbell Squats 80% of max
135lbs x 5
225lbs x 5
275lbs x 2
300lbs x 1
320lbs x 5 (7 sets)
I don't toot my own horn very often but I have to say I FUGGIN KILLED IT!!! Probably one of the best workouts I have ever had. I am pretty sure I have done 320lbs for more reps, but not for 7 sets. I can honestly say I would never have done these workouts if it were not right there in front of me, almost daring me to try it. This is just what I needed right now as without a workout partner, I need a reason to push hard. Having this workout in print is all the reason I need. After the fourth set the outside of my right quad was getting that feeling like someone just kicked the hell out of if it. Then after the fifth set I bent down to pick up my weight belt and my left hamstring cramped up like a BIATCH. Once it loosened up it was just sore, but none the less I went into both the 6th and 7th sets with a little fear in my gut. Both sets I said a little prayer asking God to keep me safe and talked to Billy to make sure to spot me if I needed it. The 6th and 7th sets were the fuggin AWESOME.
PM Workout 35 minutes step aerobics. Took it easy on the legs though
Nutrition
P-231g
C-422g
F-56g
Misc Even with all this food I'm eating my weight is only up to 188.8lbs
____________________________________________________________________________________________________________
3/15/2010
Intro Got my foam roller today, as I mentioned, I plan on hitting that thing once a day for a while. Not that I really need it, but I want to stay proactive and keep things from popping up. My upper glutes are what seems to be the most tender, which according to Eric is the source of my hip flexor tightness. So I will stay on that roller along with the stretching recommended by Pavel for "squatters."
QM Workout Smolov Base Mesocycle - Week 2
Warmups
Depth Squat - 70lb Kettlebell x 15 reps (3 sets)
Haning Cleans - 65lbs x 15
Long Pull/Barbell Complexes
bar x 8
65lbs x 8
95lbs x 8
135lbs x 5
Barbell Squats 70% of max by 9/4
135lbs x 5
185lbs x 5
225lbs x 3 (2 sets)
275lbs x 1
280lbs x 1
280lbs x 9 (4 sets)
DONE!!! I hate anything above 5 reps
PM Workout LISS
40 minutes step aerobics with light weight trainng in between layers
Nutrition
P-230g
C-404g
F-69g
QM Workout Smolov Base Mesocycle - Week 2
Warmups
Depth Squat - 70lb Kettlebell x 15 reps (3 sets)
Haning Cleans - 65lbs x 15
Long Pull/Barbell Complexes
bar x 8
65lbs x 8
95lbs x 8
135lbs x 5
Barbell Squats 70% of max by 9/4
135lbs x 5
185lbs x 5
225lbs x 3 (2 sets)
275lbs x 1
280lbs x 1
280lbs x 9 (4 sets)
DONE!!! I hate anything above 5 reps
PM Workout LISS
40 minutes step aerobics with light weight trainng in between layers
Nutrition
P-230g
C-404g
F-69g
________________________________________________________________________________________________________________________
Saturday 3/13/2010
Intro-MAN I can not get over this soreness in my quads. After todays workout we headed to Reno for a family fun day. Monster Truck races, motorsports show, dinner, shopping, the whole nine. Fun day for sure, but every time I went up or down the bleachers, my quads ached like I had been kicked a dozen times and were bruised. It is a soreness like I have never had, like deep muscle bruise type soreness. Thank goodness for the day of rest on Sunday before I start this shtuff all again Monday.
Workout - Smolov Base Mesocycle.
Squats Day 4 - 85% of max for 10 sets of 3.
Warm up
OHS - 45 x 12, 65 x 8 (3 sets)
Barbell Cleans - 65lbs x 10 ( 2 sets)
Long Pull (Barbell Complexes)
65lbs x 8 reps each
Barbell Squats
Warm ups
135lbs x 6 (2 sets)
185lbs x 6 (2 sets)
225lbs x 3 (2 sets)
275lbs x 2
295lbs x 2
Workout
315lbs x 3 (5 good sets)
315lbs x 3 Quads ached bad and used to much "Good Morning"
315lbs x 3 Took a litte less rest and the quads ached less. Squats were better.
315lbs x 3 This was the best set. Used a little massage on the thighs
315lbs x 3 First rep not to good, last 2 were good.
315lbs x 3 At this point, I just wanted to get it done.
Calf Press
6 plates x 8 (4 sets)
So I discovered that when working out with already sore muscles, more rest is not better. I noticed that if I took too much rest, my quads ached so bad during the set that I was trying to good morning the squat to get it off my quads. A little less rest and a little massage between sets really helped.
Nutrition
P-96g
C-144g
F-16g
PLUS
2 plain cheeseburges and nachos at Monster Jam, a lean pocket at the motorspots show, and chicken fried steak, red skin mashed potato, bisquit with honey, and gravy at Claim Jumper.
Workout - Smolov Base Mesocycle.
Squats Day 4 - 85% of max for 10 sets of 3.
Warm up
OHS - 45 x 12, 65 x 8 (3 sets)
Barbell Cleans - 65lbs x 10 ( 2 sets)
Long Pull (Barbell Complexes)
65lbs x 8 reps each
Barbell Squats
Warm ups
135lbs x 6 (2 sets)
185lbs x 6 (2 sets)
225lbs x 3 (2 sets)
275lbs x 2
295lbs x 2
Workout
315lbs x 3 (5 good sets)
315lbs x 3 Quads ached bad and used to much "Good Morning"
315lbs x 3 Took a litte less rest and the quads ached less. Squats were better.
315lbs x 3 This was the best set. Used a little massage on the thighs
315lbs x 3 First rep not to good, last 2 were good.
315lbs x 3 At this point, I just wanted to get it done.
Calf Press
6 plates x 8 (4 sets)
So I discovered that when working out with already sore muscles, more rest is not better. I noticed that if I took too much rest, my quads ached so bad during the set that I was trying to good morning the squat to get it off my quads. A little less rest and a little massage between sets really helped.
Nutrition
P-96g
C-144g
F-16g
PLUS
2 plain cheeseburges and nachos at Monster Jam, a lean pocket at the motorspots show, and chicken fried steak, red skin mashed potato, bisquit with honey, and gravy at Claim Jumper.
____________________________________________________________________________________________
Friday 3/12/2010
Intro I took yesterday off from training and just did a step aerobics class to let the legs rest. I'm not sure it helped or not. My quads are ACHING they are so sore. Those Russians are crazy.
Workout Smolov squat training
Warm ups
OHS
45lbs x 15 (2 sets)
65lbs x 8
Barbell Squats
135lbs x 10
185lbs x 3
225lbs x 5
225lbs x 3
275lbs x 2
295lbs x 5 (7 sets)
I wanted to quit so bad after the 4th set. I have a feeling tomorrow will be the rough day though. My quads were aching bad during this workout and tomorrow I am scheduled to do 10 sets of 3 with 315lbs. Lord help me.
Nutrition Need to try and get one more meal in.
P-275g
C-428g
F-68g
eEsh!
Workout Smolov squat training
Warm ups
OHS
45lbs x 15 (2 sets)
65lbs x 8
Barbell Squats
135lbs x 10
185lbs x 3
225lbs x 5
225lbs x 3
275lbs x 2
295lbs x 5 (7 sets)
I wanted to quit so bad after the 4th set. I have a feeling tomorrow will be the rough day though. My quads were aching bad during this workout and tomorrow I am scheduled to do 10 sets of 3 with 315lbs. Lord help me.
Nutrition Need to try and get one more meal in.
P-275g
C-428g
F-68g
eEsh!
________________________________________________________________________________________
Wednesday 3/10/2010
Intro-Day 3 of this Smolov Base Mesocycle. Straight out of the book. I wrote in the weights I need to use based on my current 1 rep max
So here we go!
Workout Legs
Warm ups
OHS
45lbs x 15
55lbs x 15
65lbs x 8 (2 sets)
Deadlifts Trying to use some speed
225lbs x 3 (2 sets)
275lbs x 3 (4 sets)
Barbell Squats
185lbs x 10
225lbs x 3
245lbs x 1
275lbs x 7 (5 sets)
My lats ached when I tried the speed deadlifts. Not sure about that. It seemed to ache less when I really focused on driving into the floor with my legs and just keeping my back tight. None the less I still don't feel like I am doing them quite "right" So my right quad feels like it has been bruised it is so sore. Of course I guess that happens when you squat 2 times in 3 days. So as you can see from the cycle above, 2 days down, 2 more days to go. I have to be nuts.
Nutrition Need to try and get one more meal in.
P-225g
C-378g
F-68g
So here we go!
Workout Legs
Warm ups
OHS
45lbs x 15
55lbs x 15
65lbs x 8 (2 sets)
Deadlifts Trying to use some speed
225lbs x 3 (2 sets)
275lbs x 3 (4 sets)
Barbell Squats
185lbs x 10
225lbs x 3
245lbs x 1
275lbs x 7 (5 sets)
My lats ached when I tried the speed deadlifts. Not sure about that. It seemed to ache less when I really focused on driving into the floor with my legs and just keeping my back tight. None the less I still don't feel like I am doing them quite "right" So my right quad feels like it has been bruised it is so sore. Of course I guess that happens when you squat 2 times in 3 days. So as you can see from the cycle above, 2 days down, 2 more days to go. I have to be nuts.
Nutrition Need to try and get one more meal in.
P-225g
C-378g
F-68g
________________________________________________________________________________
Tuesday 3/9/2010
Intro
So keeping with the Smolov loading scheme, I did 65% of my 1RM bench press last Friday. So even though I don't have a schedule, this seems like something he would have us do.
AM Workout
Smolov Base Cycle
Flat Barbell Bench Press 91% of Max
Bar x 15
135lbs x 8
185lbs x 8
225lbs x 4
269lbs x 1
275lbs x 2 (10 sets)
185lbs x 8
225lbs x 4
269lbs x 1
275lbs x 2 (10 sets)
That's it, and let me tell you, my shoulder joints were TIRED. 5 sets into it I was all good, about set 7 I was hoping it would end soon. By 10 I was not going to do any more they ached so bad.
Nutrition
P-220g
C-386g
C-386g
F-81g
______________________________________________________________________________________________________________________________________
Monday 3/8/2010
Intro So I am about half way through my "Power to the People PROFESSIONAL" book and it is LOADED with information. I love the way Pavel writes, always adding a little anecdotal humor like, "Better stick to collecting stamps." In any case I have found a very interesting 4 week strength cycle that has sparked my interest. I will scan the cycle and post it up this week but in a nutshell, this crazy commie by the name of Sergey Smolov has you squatting 4 times a week. So here we go.
AM Workout Smolov Base Mesocycle
Barbell Squat 70% of Max
255lbs x 9 (4 sets)
Depth Squats Done with a kettlebell standing on 2 benches
70lbs x 10 (3 sets)
So yea that's it. It's not much, but I am squatting 3 more time this week so I will take it and run.
PM workout
35 minutes step aerobics - BIG crowd tonight. We have been running 4 and 5 people, tonight we had 12.
Nutrition I am going to allow myself more food on these double days and am upping my macros during this crazy cycle.
P-225g
C-401g
F-88
AM Workout Smolov Base Mesocycle
Barbell Squat 70% of Max
255lbs x 9 (4 sets)
Depth Squats Done with a kettlebell standing on 2 benches
70lbs x 10 (3 sets)
So yea that's it. It's not much, but I am squatting 3 more time this week so I will take it and run.
PM workout
35 minutes step aerobics - BIG crowd tonight. We have been running 4 and 5 people, tonight we had 12.
Nutrition I am going to allow myself more food on these double days and am upping my macros during this crazy cycle.
P-225g
C-401g
F-88