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Terminator | ... | 23-09-2018 @ 19:59 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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. | ||
Terminator | yesterday | 25-09-2018 @ 21:04 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 25-09-2018 @ 21:04 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 26-09-2018 @ 22:33 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 27-09-2018 @ 22:06 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 29-09-2018 @ 13:07 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 01-10-2018 @ 21:09 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | last night | 04-10-2018 @ 09:55 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 Wk3I 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 | ||
Terminator | ... | 05-10-2018 @ 22:46 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 08-10-2018 @ 22:11 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 09-10-2018 @ 22:41 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | yesterday | 12-10-2018 @ 08:49 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 12-10-2018 @ 21:39 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs 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 | ||
Terminator | ... | 22-10-2018 @ 21:03 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Week holiday Squat: 60 kg x 5 100 kg x 5 120 kg x 3 140 kg x 3 belt 160 kg x 1 180 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: 110 kg x 3 110 kg x 3 110 kg x 3 DOMs tomorrow for sure. I didn't sit down between sets as I knew I would cramp up | ||
Terminator | ... | 23-10-2018 @ 22:00 | |
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Bench: 60 kg x 5 80 kg x 5 100 kg x 5 112.5 kg x 5 120 kg x 5 120 kg x 5 120 kg x 5 a bit lacklustre... maybe the smolov gains won't stay, or maybe the week holiday set me back DB Press: 32.5 kg x 10 32.5 kg x 10 32.5 kg x 10 32.5 kg x 9 32.5 kg x 8 Pullup: + 5 kg x 10 sets of 5 | ||
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