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nailsIcon...12-12-2013 @ 21:03 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Your squatting is looking good mate will be good to see what you hit in the new year, how are you getting on with the smolov jr routine do you still deadlift with that aswell ?


Cheers mate. I'm only squatting right now, not risking anything, just want my hand healed. So far so good with Smolov jr. funny thing is it seems hard right before I do a session but easy after.
nailsIcon...12-12-2013 @ 21:17 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
taz said:Nice squatting mate, you'll be feeling that session for a bit.............if not try harder Tongue Seriously tho that some good reppage mate.
250 would be great milestone to reach.

Also glad to hear hand is on the mend!


I think you're onto something there. Everything I read told me to be conservative with the training max that the workouts are based off. So with that in mind I went for a 200 max. The short story is I don't feel a thing and I need to jack up the weight when I increment next week.

Hand is healing up nicely, just need to not be a dick, looks like I'm screwed.
nailsIcon...13-12-2013 @ 08:45 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Post Edited: 13.12.2013 @ 08:46 AM by nails
Friday 13th December 2013

--WARM UP--

DB Swings
10kg x 40 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 3 reps +
BOR x 3 reps +
Power Clean x 3 reps +
Military Press x 3 reps +
Squats x 3 reps +
BTN Push Press x 1 rep

--MAIN WORK--

Took the bar outside again today. It was raining a little but quite refreshing.

Squats
70kg x 5 reps
90kg x 5 reps
110kg x 5 reps
130kg x 5 reps
140kg x 3 reps
170kg x 3 reps --This could be a beltless PB but I'm not sure, maybe not, seems too low?
--Belt On
170kg x 3 reps
170kg x 3 reps
170kg x 3 reps
170kg x 3 reps
170kg x 3 reps
170kg x 3 reps
170kg x 3 reps
170kg x 3 reps
170kg x 3 reps

Adding a few more increments to my warm up sets was much better. Also I played with form tweaks a little on each set. I found that if I break at the hip I can't get as deep without loosing form. However if I break at the knee I can keep more upright and get much deeper while maintaining better form. Feels like breaking at the hip will be best for big weights and at the knee will be best for more ROM and leg power/size. I've also found my foot position is best in the 10:10 position. This allows my hips to open up and it's easier to force my knees to track over my feet.

Ok today was borderline hard work. The top sets required effort and I was certainly aware of the bar on my back. Bar speed was still fast and only on the last one or two sets did it start to slow. On the whole I'm very happy with how this week has gone and if I can do the same next week with a less conservative increment I'll be over the moon.

--EXTRA'S--

Not a sausage.
nailsIcon...13-12-2013 @ 15:08 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
After playing with the numbers a bit I've decided to just go nuts next week. That means a 15kg increment and gives

Week 2

Mon
6x6
155kg
Total 5,580kg

Tues
7x5
165kg
Total 5,775kg

Thurs
8x4
175kg
Total 5,600kg

Fri
10x3
185kg
Total 5,550kg

Total for the week 22,505kg

I'm not entirely sure which day I'm dreading most. Week 3 should prove just as fun but I'm only dealing with 1 week segments right now.
OxmanIcon...13-12-2013 @ 15:11 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Sweet work today mate, that's what I like about these programs, the focus they give really lets you experiment and get things feeling just right. Next week looks brutal lol! I like it! I'm almost tempted to try this for deads Grin
nailsIcon...13-12-2013 @ 15:27 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Oxman said:Sweet work today mate, that's what I like about these programs, the focus they give really lets you experiment and get things feeling just right. Next week looks brutal lol! I like it! I'm almost tempted to try this for deads Grin


Thanks mate, it seemed to be the prefect time to tweak my form and kept things interesting as well. When you hit something that works it's crazy how different it feels.

I'm hoping next weeks brutality will give me some soreness or at least slow me down. It's daunting as all hell so the chances are very high. Week 3 seems so horrifying I can't actually bring myself to look at it. That's right I'm scared of numbers in a spreadsheet.

Doing deads in this style would just kill me but I'm sure you'd get on fine. In fact it's a little low on volume fore you. So do this Russian masters, 531 and DC all at the same time.
stephen9069Icon...14-12-2013 @ 16:48 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Awesome squatting mate your going to be hitting some big numbers next year at this rate.
nailsIcon...15-12-2013 @ 10:57 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Awesome squatting mate your going to be hitting some big numbers next year at this rate.


Thanks mate. Should sort out my chicken legs as well.
nailsIcon...16-12-2013 @ 10:09 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 16th December 2013

--WARM UP--

DB Swings
10kg x 40 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 3 reps +
BOR x 3 reps +
Power Clean x 3 reps +
Military Press x 3 reps +
Squats x 3 reps +
BTN Push Press x 1 rep

--MAIN WORK--

Squats
70kg x 5 reps
90kg x 5 reps
110kg x 3 reps
130kg x 1 reps
140kg x 3 reps
155kg x 6 reps
155kg x 6 reps
--Belt On
155kg x 6 reps
155kg x 6 reps
155kg x 6 reps
155kg x 6 reps

Well that's 15kg heavier than last week and it was clearly heavier but still very much in the doable range. Still had more in me at the end and no noticeable decrease in bar speed. I opted for a hybrid style squat today, tend to mix oly and hybrid styles, feel this gives me the best of both worlds.

I'll check everyone else logs later. My sister had a baby yesterday and I'm on uncle duty with her other kids today.

--EXTRA'S--
OxmanIcon...16-12-2013 @ 13:55 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Congrats to your sister mate!

Awesome squats too, I'm so looking forward to seeing you max!!! Cool Grin
DrDIcon...16-12-2013 @ 20:16 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Good work on the squats mate, and so it begins Cool
tazIcon...16-12-2013 @ 20:50 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Wow, good work on the squats mate. So the madness continues. Happy

Congrats to your sister mate.
Dee1704Icon...17-12-2013 @ 06:24 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Post Edited: 17.12.2013 @ 06:27 AM by Dee1704
Some really serious work mate!
I like how at the same time it's a semi-deload for you, cos you've cut out all assistance/volume Happy how's the arm?
nailsIcon...17-12-2013 @ 09:57 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 17th December 2013

--WARM UP--

DB Swings
10kg x 40 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 3 reps +
BOR x 3 reps +
Power Clean x 3 reps +
Military Press x 3 reps +
Squats x 3 reps +
BTN Push Press x 1 rep

--MAIN WORK--

Squats
70kg x 5 reps
90kg x 5 reps
120kg x 3 reps
140kg x 5 reps
165kg x 5 reps
--Belt On
165kg x 5 reps
165kg x 5 reps
165kg x 5 reps
165kg x 5 reps
165kg x 5 reps
165kg x 5 reps

That's more like it, felt much heavier. Could feel my glutes and hams working over time which is new, don't think I've noticed that before or at least not in the same way. I would say this is the hardest day.

--EXTRA'S--
nailsIcon...17-12-2013 @ 10:07 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Thanks guys. The big increment was the right way to go, actually starting to feel hard now. Well today was the half way point and so far I'm glad I started down this path. My hand is healing up and functional again but I still get discomfort. When this cycle is finished I'll start adding back other lifts but will steer clear of anything that hurts. Strangely I think rowing and gripping may well be fine, it could be pressing that's out.

Also I had a docs appointment about my breathing when I run. He did a peak flow test on me (at rest while I wasn't suffering any ill effects) and I registered a score of just over 400. The expected result was 680 so I'm well under where I should be. Turns out I do have unmanaged asthma and it could well be affected a whole bunch of stuff. Quite happy with my running now considering. Wonder if I'll see any form of performance increase once I start treatment?

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