Post: #151

Routine: Smolov Jr
Week: 3
Day: 3
Exercise: Squat
1RM: 235
Date: 02/01/2018

7x5 190 (80%)

Post: #152

1/31/18
Bench
135 lbs 1 x 10, warmup
185 lbs 5 x 5

Biceps curls
25 lbs 11/10/11/12/11/10

Bb rows
135 lbs 5 x 15 Did these for reps and my back is still sore today! Neglected these a lot previously, so I'm thinking I'll work in rows as a main exercise. Hopefully that will help my deads too, along with doing deads.

Narrow Grip Chins dead hang
7/6/5/6/3 Numbers down-I point the finger at doing full dead hangs and doing it right after Bb rows. Number that I'd like to see go up...more dead hangs to come in the future.

2/1/18
Squats
225 lbs 3 x 12

Lat Raises
10 lbs 13/12/12

OHP
115 3 x 5 This was only 3 x 5 but this weight went up pretty easy! Maybe I should tiptoe into 120/125 range...

Went for fartlek runs this night, alternating between jogging 100m to sprinting 100m...that eventually devolved into powerwalking 100m and sprinting 100m for 20 minutes. Glad I got this off the road though, and I expect to do more. I'll test my mile time and Vo2max after a few more sessions of these runs.

Post: #153

What's the point of the light shrugs, and how do you measure VO2 max?

Post: #154

Routine: Smolov Jr
Week: 3
Day: 4
Exercise: Squat
1RM: 235
Date: 02/05/2018

10x3 205 (85%)

Post: #155

Finished the first week of the mesocycle strong. Feeling good. Next week is the same as this week but adding weight. The program calls for the addition of 20lbs to last week's percentages. Since this program is designed to be performed when your 1RM is over 315, 20lbs seems too much for me when my 1RM is 235lbs; however I will give the 20lbs addition a try.
Next 4 sessions I will be doing the following:
Session 1: 4x9 185lbs
Session 2: 5x7 195lbs
Session 3: 7x5 210lbs
Session 4: 10x3 220lbs

If it becomes something I can't do, I will do with adding 10lbs only. We shall see.

Post: #156

Routine: Smolov Jr
Week: 4
Day: 1
Exercise: Squat
1RM: 235
Date: 02/06/2018

4x9 185 (70%+20lbs)

Probably the hardest of the day since the beginning of the cycle. The third set was my best, felt strong and finished it strong as well. The last set was strong overall but harder and harder from the 6th rep on. Will rest Wednesday and Thursday do day 2 of this week.

Post: #157

Routine: Smolov Jr
Week: 4
Day: 2
Exercise: Squat
1RM: 235
Date: 02/08/2018

5x7 195 (75%+20lbs)

Post: #158

(02-02-2018 06:54 PM)polar Wrote:  What's the point of the light shrugs, and how do you measure VO2 max?

Light shrugs: because I have 25 lbs plates lying around that are easy to grip, so I do those for reps. Got to start with shrugs somewhere!

Measuring Vo2max: There are multiple formulas for calculating Vo2max. Here's another equation I've put into a Vo2max spreadsheet I keep: https://www.livestrong.com/article/34302...m-running/

The variables you enter in can be a combination of age, mile time, and BMI.

------------
Clearing out a backlog of workouts I haven't posted:

Addendum to 2/1/18:
Some extra energy before bed that night
I hit 100 Pushups, first set got 1 x 49, which is a max for me.
100 Body squats

2/4/2018
Bb rows
135 lbs 4 x 15

Weighted Pushups
45 lbs 4 x 12

2/5/2018
Squats
225 lbs 5 x 12

Lat Raises
10 lbs 5 x 12

OHP
120 lbs 3 x 5

Standing DB Triceps Press
35 lbs 2 x 15

2/8/2018
OHP
120 lbs 3 x 5

Weighted Pushups
45 lbs 2 x 12

2/9/2018
Bb rows
135 lbs 5 x 15

Narrow Grip Dead Hang Chins (superset to Bb rows)
12/8/6/8/7

Shrugs
25 lbs 2 x 50

Bench
185 lbs 4 x 5

Neck Curls front and back
35 lbs 4 x 20

Went for 20 minutes of fartlek runs tonight.

Post: #159

From.what I've seen, basic shrugs don't do a helluva lot for trap development. A better movement would be power shrugs, which are basically heavy overloaded shrugs with some body english. Do em with with straps so hold the weight isn't a limiting factor. Alpha Destiny has a YouTube video about em.

Traps respond very well to heavy static hold, as a lot of their job is to hold the weight of the arms/shoulders. For this reason, anything you hold/carry is good for them. Farmers carries, rack pulls, power shrugs. As long as the weight is heavy.

Post: #160

Routine: Smolov Jr
Week: 4
Day: 3
Exercise: Squat
1RM: 235
Date: 02/11/2018

7x5 210 195 (80%+20lbs)

Post: #161

Routine: Smolov Jr
Week: 4
Day: 4
Exercise: Squat
1RM: 235
Date: 02/12/2018

10x3 220 (85%+20lbs)

Post: #162

Routine: Smolov Jr
Week: 5
Day: 1
Exercise: Squat
1RM: 235
Date: 02/15/2018

4x9 195 (70%+30lbs)

Post: #163

Routine: Smolov Jr
Week: 5
Day: 2
Exercise: Squat
1RM: 235
Date: 02/18/2018

5x7 205 (75%+30lbs)

Post: #164

Routine: Smolov Jr
Week: 5
Day: 3
Exercise: Squat
1RM: 235
Date: 02/20/2018

5x7 220 (80%+30lbs)

Post: #165

Golden, you're slacking on your own thread! Plus is taking over..

Post: #166

I help keeping the thread alive, and, hopefully, an extra incentive for Golden to keep posting workouts.

Routine: Smolov Jr
Week: 5
Day: 4
Exercise: Squat
1RM: 235
Date: 02/22/2018

10x3 230 (85%+30lbs)

This was the 18th and final work out of the structured section of the short 5 weeks program. It felt good and I felt strong, and I wanted to finish the workout quickly, so I combined the last 4 sets into 2 sets of 6 reps. Took 17 minutes for the 8 sets. Next two session is trying for a new 1 max.

Post: #167

I’m a big fan of 10x3 for bringing up a lift, it’s nice to see it in a routine.

Post: #168

Sup! I'm back.
I've still been hitting the gym at least 3x a week...studying has been taking a bigger part of my time recently...

Two recent workouts I've written down
OHP
125 lbs 5 x 5

Lat Raises
10 lbs 5 x 12

-----

Bench
185 lbs 5 x 5

Overhead DB press
35 lbs 5 x 20

-----
Last hockey game went 0-2 in opportunities on net. Was tough to keep up endurance...this may be due to the fact I like to play physical when fighting for pucks. That's a way to drain your energy for sure.

Hockey is great. Come spring and summer, think that is MMA season for me. Planning on going back to MMA in March

Post: #169

Great to see you Golden; try to post at least a couple of times a week to maintain the habit.

(02-23-2018 10:23 AM)AcftW Wrote:  I’m a big fan of 10x3 for bringing up a lift, it’s nice to see it in a routine.

.... and what a great routine. I have always wanted to try it but it was never the right time. This is final week and it calls for trying for a new 1RM twice this week. The result are in:

Routine: Smolov Jr
Week: 6
Day: 1
Exercise: Squat
1RM: 235
Date: 02/25/2018

1x8 135
1x5 185
1x2 205
1x1 225
1x1 245
1x1 255
1x1 275
1x1 295
1x1 305
1x1 315
1x1 320

All time 1RM was 315 three years ago; so not only demolished my current 1RM by 85 lbs, but also hit a new lifetime 1RM. A couple of pages ago I posted my goal for the end of the year was 315; it came much quicker than I anticipated. I have one more 1RM session, and then I will start with the 5/3/1 again.

Post: #170

Routine: Smolov Jr
Week: 6
Day: 2
Exercise: Squat
1RM: 235
Date: 02/28/2018

135 x 8
185 x 5
245 x 2
275 x 1
295 x 1
315 x 1
325 x 1

Post: #171

Congrats on blasting through your Squat 1RM Plus Oultre!

2/25/2018
Bb Shrugs
135 lbs 2 x 10

Db Curls
30 lbs 4 x 10

Rows
185 lbs 2 x 5
-----------------------------
2/28/2018
Squats
275 lbs 5 x 5

Lat Raises
10 lbs 5 x 15

OHP
130 lbs 2 x 1
--------------------------
3/3/2018
Bench
185 lbs 3 x 5

Barbell Curls
50 lbs 1 x 8
70 lbs 2 x 8

Post: #172

(02-23-2018 11:42 PM)The Man w/ the Golden Gun Wrote:  Sup! I'm back.
I've still been hitting the gym at least 3x a week...studying has been taking a bigger part of my time recently...

I thought you were lifting at home.


After the smolov jr cycle and a three weeks December break, I start back the 5/3/1 program

Routine: 5/3/1
Cycle: 1
Week: 1 of 3
Day: Squat
1RM: 325 lbs
Date: 03/04/2018

Squat
245 x 5 (75%)
260 x 5 (80%)
275 x 5 (85%)


Accessory Squat
185 x 11
185 x 10
185 x 10

Post: #173

Routine: 5/3/1
Cycle: 1
Week: 1 of 3
Day: Overhead Press
1RM: 110 lbs
Date: 03/05/2018

Overhead Press
85 x 5 (75%)
90 x 5 (80%)
95 x 5 (85%)


Accessory: Overhead Press
65 x 9
65 x 9
65 x 9

Great difficulty; my last overhead session was 12/14, and I felt the lack of exercise of the muscles involved in this movement. I think a reachable goal for this year will be 145, 7 or 8 months down the road. I would be very happy with that.

Post: #174

Yeah, lifting at home. Time has not been put into fitness like I should. I want to make excuses like studying for a recent test, training for a recent promotion, but excuses are excuses.

3/5/2018
Squat
275 3 x 5

One arm DB rows (bilateral)
60 lbs 3 x 25

I'll put in my schedule and my workout today later. Cheers!

Post: #175

Man, that is alright. Lifting is very important for a balanced life, but you will find periods in your life where you just can't dedicate it all the time you want. In those moment, doing at least some maintenance works; and then you get back with more dedication when you can.

That was me during the past couple of years, where all I could do was once every couple of weeks, and some weeks a couple of times a week .. but didn't really have time to progress nor do an structured program. It's not the end of the world. Pursue other goals that will help improve your life with the same passion and dedication that you use during your best times working out and lifting.