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Jamie's Log..

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TerminatorIcon...23-09-2018 @ 19:59 
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jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Bench:

40 kg x 5
60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 3
110 kg x 1

117.5 kg x 5
117.5 kg x 5
117.5 kg x 5
117.5 kg x 5
117.5 kg x 5
117.5 kg x 5
117.5 kg x 5

Facepulls:

5 x 20

Smolov really is giving me the opportunity to nail my form on bench. It also increases my confidence/ makes me reckless as I did all my working sets without a spotter.
TerminatorIconyesterday25-09-2018 @ 21:04 
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jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Squat:

belt back on today

60 kg x 5
100 kg x 5
120 kg x 5 belt
140 kg x 3
160 kg x 2

180 kg x 3 - a bit too heavy for todays plan

170 kg x 3
170 kg x 3
170 kg x 3
170 kg x 3
170 kg x 3

(2 min rest no sit down between sets)

Front Squats:

100 kg x 3
100 kg x 3
100 kg x 3
TerminatorIcon...25-09-2018 @ 21:04 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Bench:

40 kg x 5
60 kg x 5
80 kg x 5
100 kg x 3
112.5 kg x 1

125 kg x 4
125 kg x 4
125 kg x 4
125 kg x 4
125 kg x 4
125 kg x 4
125 kg x 4
125 kg x 4

Facepulls:

5 x 20
TerminatorIcon...26-09-2018 @ 22:33 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Bench:

40 kg x 5
60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 3
110 kg x 1
120 kg x 1

130 kg x 3
130 kg x 3
130 kg x 3
130 kg x 3
130 kg x 3
130 kg x 3
130 kg x 3
130 kg x 3
130 kg x 3
130 kg x 3

Pullup:

BW x 5,5,5,5,5

Facepulls:

5 x 20

Last day of smolov bench done
TerminatorIcon...27-09-2018 @ 22:06 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Deadlift:

100 kg x 5
140 kg x 4
180 kg x 3 straps, belt
200 kg x 1
220 kg x 1
240 kg x 1

250 kg x 2 good, form kept well
225 kg x 3
200 kg x 5
TerminatorIcon...29-09-2018 @ 13:07 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
DB Row:

60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8
60 kg x 8

Straps. Did them with 30 sec rest per movement (i.e. 60 seconds + one set of rest for each arm)

Back Machine:

87 kg x 12,12,12

Lat pull down:

63 kg x 8,8,8

Cable Curl:

3 x 12
TerminatorIcon...01-10-2018 @ 21:09 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Squat:

60 kg x 5
100 kg x 5
120 kg x 3
140 kg x 3 belt
160 kg x 1

175 kg x 3
175 kg x 3
175 kg x 3
175 kg x 3
175 kg x 3

2 min rest between 2 of the sets, and the other 2 were a little bit longer but nothing huge

Front Squat:

105 kg x 3
105 kg x 3
105 kg x 3
TerminatorIconlast night04-10-2018 @ 09:55 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Post Edited: 05.10.2018 @ 15:39 PM by Terminator
A month ago I started the 3 week Smolov Bench Jr program. I used a max of 142.5 kg (5kg conservative) and ramped the weights +5kg in Wk2 and +5kg in Wk3

I quickly learnt not to do any other accessory movements for the upper body. (I pulled my tricep trying to bench the day after benching and doing multiple weighted pullups)

Not a single lift was a grind, it was volume rather than intensity. Shoulders and chest became sore, but no soreness on the triceps. Facepulls and a small amount of stretching were employed to keep me going.

(Touch and Go) Bench:

60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5
120 kg x 1
130 kg x 1
140 kg x 1 - flew

150 kg x 1 PB
152.5 kg x 1 PB

110 kg x 12 PB

150 looked like a double and 152.5 wasn't really a max effort either. Very pleased with that gain

Strict Log:

75 kg x 5,5,5





Bodyweight: 107 kg evening weight
TerminatorIcon...05-10-2018 @ 22:46 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Deadlift:

100 kg x 5
140 kg x 3
180 kg x 2 straps, belt
200 kg x 1
220 kg x 1

230 kg x 5 - last rep tough
230 kg x 5- much easier set, had a 6th in me
230 kg x 5- a little harder than the previous set

DB Row (straps):

62.5 kg x 8
62.5 kg x 8
62.5 kg x 8
62.5 kg x 8
62.5 kg x 8

Back Machine:

90 kg x 12
90 kg x 12
90 kg x 12

Cable Curls:

4 x 12
TerminatorIcon...08-10-2018 @ 22:11 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Squat:

60 kg x 5
100 kg x 5
120 kg x 3
140 kg x 3
160 kg x 1 belt

180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3

(2 min rest between sets)

Front Squat:

60 kg x 3
90 kg x 2

110 kg x 3
110 kg x 3
110 kg x 3

Dropped a notch on the belt today
TerminatorIcon...09-10-2018 @ 22:41 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Bench:

60 kg x 5
80 kg x 5
100 kg x 5
110 kg x 5

120 kg x 5
120 kg x 5
120 kg x 5

easying back in after smolov

DB Press:

30 kg x 10
30 kg x 10
30 kg x 10
30 kg x 10
30 kg x 10

Pullup:

7 sets of 5

Facepulls:

4 x 20
TerminatorIconyesterday12-10-2018 @ 08:49 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Deadlift:

100 kg x 5
140 kg x 3
180 kg x 2 belt, straps
200 kg x 1
220 kg x 1

235 kg x 5 - had one more in the tank
235 kg x 5 - ditto
235 kg x 5 - hardest set! none left

Form wise these weren't as good as my 220s/ 225s a few weeks back. But they felt easier than expected too. My best set of 5 is 240 (on an especially bendy deadlift bar, for a single set). If I can get 240 x 5 on this bar (a fairly stiff bar) then that is progress!

Back Machine:

97 kg x 12/12/12

Nandos after Happy
TerminatorIcon...12-10-2018 @ 21:39 
Avatar
jerking is obviously great,
Member 2521, 3749 posts
SQ 235, BP 152.5, DL 280
667.5 kgs @ 110kgs UnEq
Bench:

60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5
112.5 kg x 1

122.5 kg x 5
122.5 kg x 5
122.5 kg x 5

DB Press:

32.5 kg x 10
32.5 kg x 10
32.5 kg x 10
32.5 kg x 10
32.5 kg x 10

Pullups:

BW x 10 sets of 5

Cable curls:

4 x 12

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