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Jamie's Log..

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TerminatorIcon...01-07-2021 @ 11:47 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Safety Bar Squat:

60 kg x 4
100 kg x 4
115 kg x 4
122.5 kg x 4

140 kg x 4
140 kg x 4
140 kg x 4
140 kg x 4
140 kg x 4

Pretty comfortable
TerminatorIcon...04-07-2021 @ 16:52 
Avatar
jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Safety Bar Squat:

60 kg x 4
80 kg x 4
105 kg x 4
122.5 kg x 4
140 kg x 4

157.5 kg x 3
157.5 kg x 4
157.5 kg x 4 - better than the previous set, need to fight knee cave more, but tight upper back meant no excessive forward lean
TerminatorIcon...06-07-2021 @ 11:57 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Safety Bar Squat:

60 kg x 3
100 kg x 3 - quad soreness starting
115 kg x 3
132.5 kg x 3

150 kg x 3
157.5 kg x 3
157.5 kg x 3
157.5 kg x 3
167.5 kg x 3 - grind on the last rep, big effort

Eurgh that was tough. Squatting on sore legs, with the heaviest set left till last. Need to eat everything in my house to survive Smolov.

Captains of Crush:

#2 - closed it twice with my good hand. A lot harder than my HG200 but a little easier than my HG250
TerminatorIcon...08-07-2021 @ 13:20 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Safety bar squat:

60 x 3
100 x 3
115 x 3
132.5 x 3

150 x 4
150 x 4
150 x 4
157.5 x 5 - best set
157.5 x 5
157.5 x 5 - struggling now
157.5 x 5 - hard!

That was brutal. The 150s made my legs into jelly and from there I had to do 4 difficult sets. There were 2 high reps in there

Moved my left foot to zero degrees and right foot to 20. This seems to be optimal for me avoiding knee pain
TerminatorIcon...09-07-2021 @ 15:15 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Signed off by the physio & surgeon today, although there is still a couple more months to go until I have complete ROM. Today's session:

DB Seated Press:

12 kg x 3 sets of 12 (neutral grip press, elbows tucked)

DB Bench Press:

20 kg x 3 sets of 12 (cutting the reps a few inches short)

Assisted Pullup:

100 lbs of assistance for 3 sets of 12

All weights to go up next session!
TerminatorIcon...11-07-2021 @ 17:18 
Avatar
jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Safety Bar Squat:

60 kg x 5
90 kg x 3
105 kg x 3
122.5 kg x 3
140 kg x 3

157.5 kg x 5 - ok
157.5 kg x 5 - last rep tough
157.5 kg x 5 - last rep had a fight
157.5 kg x 5 - last rep even bigger fight
157.5 kg x 4 - didn't attempt a 5th rep
157.5 kg x 1

Damn. That was the hardest squat session I've done in a long time. First set was alright, but had to fight for the others. Mentally prepping myself for the set, simmering down between sets, mentally prepping again.... basically ran out of adrenalin by the time the last set came, and the 4th rep was a big enough fight not to try a 5th. Indeed even the single at the end felt tough.

First time I've missed a rep on Smolov thus far. This session has wrecked my legs and for the first time my lower back is stiff too, from grinding a few reps no doubt
TerminatorIcon...12-07-2021 @ 09:35 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
DB Press:

14 kg x 12/12/12

DB Bench Press:

22 kg x 12/12/12 Pain free ROM is improving

Assisted Pullup:

80 lbs x 12/12/12
TerminatorIcon...13-07-2021 @ 16:33 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Holiday tomorrow, so bringing the session forward:

DB Press:

16 kg x 10/10/10

Feel some pressure on the shoulder, will keep this weight next session.

DB Bench Press:

24 kg x 12/12/12

No pain, easy, go up next time

Assisted Pull up:

60 lbs x 12/12/10

That's the last one assisted. When the assistance is this light it doesn't do much for me, as the sled moves slower than I would move myself.

DB Bicep Curl:

Right arm 12.5 kg x 12/12/12. Left arm 10 kg x 12/12/12

Tricep Push Downs:

heavy x 12/12/12
TerminatorIcon...14-07-2021 @ 11:38 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
I was supposed to squat yesterday but my legs and back were ruined still from 2 days prior. Took an extra rest day.

Safety Bar Squat beltless:

60 kg x 3
90 kg x 3
105 kg x 3
122.5 kg x 3
140 kg x 3 - all good thus far

167.5 kg x 3 - tough last rep!
167.5 kg x 1 - meant to do 3 but I was toast

Urgh, Smolov has wrecked me. Both legs are sore in different places, upper back fried, lower back fried. Not in a good way!

There's still 2 weeks of sessions harder than this one to go. I think I'll stop here, rest a week and then test the max.
TerminatorIconYesterday23-07-2021 @ 08:39 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
DB Press Neutral Grip:

16 kg x 12/12/12 - good

DB Bench Press:

26 kg x 12/12/12 - good

Smith Machine Bench Press:

+50 kg x 12/12/12 - actually hard for the weakened arm. The doc said to save the heavier stuff for machines for the next few months, but at the same time acknowledged it's important to use free weights to build stabilisation strength.

Tricep Machine:

12/12/12

Shoulder band work etc
TerminatorIcon...23-07-2021 @ 15:10 
Avatar
jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Safety Bar Squat:

70 kg x 3
100 kg x 3
120 kg x 3
140 kg x 2

160 kg x 1
180 kg x 1 - tough sticking point but got through, no sense adding more weight

That was disappointing. A week off to recover and I hit the same as my previous max. I regret not going 170, 180 now. Or perhaps, 175, 185 for a "PB". 190 was the number I had in mind, but the 180 was on the limit. Granted I was using competition plates which likely weigh more than the 180 I did a month back

High bar squat:

100 kg x 5 - some shoulder stiffness, but it was no stiffer on 100 than it was on the bar. Encouraging

Fat Handle DB Rows:

33 kg x 8,8,8 - recovering arm handled it ok

Neutral Grip pullups:

BW x 8,8,8,8,8 - great, first ones since surgery 14 weeks ago Happy

Regular Grip pullups:

BW x 5 - pain in the forearm/ elbow joint. This will take a bit longer I was warned

DB Hammer Curls:

15 kg x 3 sets of 12 for one arm, 10 for the other

Rolling Thunder:

Managed 84 kg for the gym record Grin I think I can add another 5-10 kg or so when I'm back to full speed
Wayne_CowdreyIcon...23-07-2021 @ 15:25 
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Has little understanding of the sport
Member 400, 20965 posts
Post Edited: 23.07.2021 @ 15:30 PM by Wayne_Cowdrey
Well done on the gym record Grin

I've only ever tried RT once, over a decade ago.

I did 80kg, but failed 90kg.
TerminatorIcon...24-07-2021 @ 10:19 
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jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
Post Edited: 24.07.2021 @ 12:52 PM by Terminator
Wayne_Cowdrey said:Well done on the gym record Grin

I've only ever tried RT once, over a decade ago.

I did 80kg, but failed 90kg.


Ha, thanks! And sounds like we are closely matched on that one!

DB Press Neutral Grip:

18 kg x 12/12/12 - good

DB Bench Press:

28 kg x 12/12/12 - easy, depth is improving now

Machine Shoulder Press:

Up to 60 kg x 12

Shoulder mobility stuff to finish

Morning weight: 103.1kg - 2 kilo weight gain in 6 weeks from stuffing my face on Smolov
TerminatorIcon...25-07-2021 @ 10:17 
Avatar
jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
High bar Squat:

60 kg x 5
60 kg x 5
100 kg x 5
100 kg x 5
120 kg x 5

Shoulder is uncomfortable in this position rather than painful. I'll stick to the safety bar and revist high bar squats in 3 weeks time.

Really felt it in the glutes though, different muscle groups to SSB.

DB Row:

38 kg x 12/12/12

Tried to add a fat gripz but only got a few reps

Neutral Grip Pullups:

BW x 9/9/9/9/9

Can feel the left side struggling towards the end of the sets

Single Arm Lat Pull down:

Up to 110 lb x 12

Awesome machine for me right now. Prudent to get some single arm work in, to build the under developed lat
TerminatorIcon...27-07-2021 @ 09:43 
Avatar
jerking is obviously great,
Member 2521, 4184 posts
SQ 235, BP 152.5, DL 282.5
670.0 kgs @ 110kgs UnEq
DB Shoulder Press:

20 kg x 12
20 kg x 12
20 kg x 12

Will go up to 22 next time, but then I expect I'll need 2 sessions on each weight before going up. Rotation is improving, these were halfway between neutral and flared

DB Chest Press.

30 kg x 12
30 kg x 12
30 kg x 12

Fine, 32 next time

Smith Machine Bench Press:

+55 kg x 10
+60 kg x 10 - bit of joint pain last 2 reps
+60 kg x 10 - bit of joint pain most reps

Not sure if I'm going too deep or too heavy. Will keep the weight but cut the ROM a bit next time.

Tricep Extension Machine:

Up to 75 lbs x 12 reps

Shoulder mobility stuff

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