28/01/11 - Whatever.....Back's Back...think about it

Smolov is dead, as of today (the routine, not the person).

Got to the top set, and could only do 1 rep... therefore decided to drop this and do some bench and dead work.


Positive = the high reps and volume of the last two workouts have pretty much healed my back. But my knees were begining to go.

So, I can take from this is I can rehab injurys with a decient amount of weight, as long as the warmup is suffient and the reps are high.

Well anyway here is the workout...

Friday: 28/01/11:
Warmup: Dog walk 30mins, BB complexes 60 reps total. Some light stretches

1) Squat
Weight    Reps    Sets
60kg         5          1
60kg         3          1
100kg       2          1
140kg       1          1 - ha, no belt, could bearly sq 100kg a week ago
160kg       1          1 - belt, felt heavy
175kg       1          1 - nothing left

2) Bench (med grip) long pause
Weight    Reps    Sets
60kg         3          1
80kg         1          1
100kg       1          1
120kg       1          1 - felt heavy, so stopped here.
100kg       9          1

3) Deadlift
Weight    Reps    Sets
60kg         3          1
100kg       1          1
140kg       1          1
180kg       1          1 - added belt
220kg       1          1 - Felt heavy so stopped here, also back felt a little off

To conclude, my back has rapidly recovered in less than 5 days, via high reps and volume.

Prob will do Texas method up to the meet, but treat the meet as just an intensity day, with no deload after leading up to my skiing holiday.

26/01/11 - Hell on earth 2011...Smolov Base Meso Week 1

F**kin' Hell...thats about sums up this squat session, 1 set hard, 2nd set easy, 3rd -4th last 3-4 reps felt like a 1rep max, 5th set EVERY f**kin' rep felt like a 1 rep max.

But whatever...I'm cool about it...love not being able to walk without pain.

Smolov Base Meso Week 1: Day 2
Time to complete: Just over 1 hr

Warmup -
30 mins dog walk
BB Complex as written before.
Some hip flexor and spine stretches.

1) Squat: 5x7
Weight    Reps    Sets
60kg         5          1
100kg       3          1
140kg       1          1
165kg       7          5   - With Belt and Shoes

Some light walking and stretches at end.

Dont think the bench training yesterday affected my squating too much, but prob will rest completely tommorow, that or do a light day.

Later y'all

25/01/11 - Bench

Well regardless of what I said yesterday, it's more shit and no giggle. Decided to stick with the Bill Seno Bench method.

Btw since adding milk and potatoes, bw is now 113kg (no fat gain from what I can see), on Sunday it was 110kg.

And FYI, my legs and hips a f**kin' sore.
Well whatever 165kg for 5sets of 7 tomorrow.

Tuesday:
Warmup - Dog walk 30mins
Bench Reps with bar

1) Bench Medium grip (paused)
Weight    Reps   Sets
40kg         5         1
60kg         3         1
80kg         1         1
100kg       1         1
120kg       1         1
130kg       1         1
135kg       1         1  - finally, been chasing this for the last two weeks, felt easy?
137.5kg    F         1 - nah, nothing left...or didnt rest long enough
125kg       2         1
115kg       4         1
100kg       7         1 - every rep with long pause
Close grip Flush set
65kg        15        1

2) Pullups
6 sets of 2 reps

Band Stretches


Later bitches...

24/01/11 - Monday, Smolov Cocktail....

As unable to lift near maximum yet, I decided to go with doing two weeks of Smolov Base Mesocycle, as it is high in volume and frequency. Thus allowing for greater blood flow, and possible increased recovery speed.

As a bonus it will aid my pre-ski training (just over 6 weeks).

Also for shits and giggles, I thought I would alternate squat days with Bench, using the Smolov Jr cycle.

Tonight I tried resting a few hours after squating and then doing some singles in the deadlift, although the squats have helped alot with back, I wasnt able to pull 180kg without pain, so will drop deads, and just do pullups to aid this area.

Nutrition side, GOMAD plus large stew to eat through day, with large meal at night.


24/01/11 - Monday Training

Warmup - 30 min walk with dog
barbell complex, powersnatch (straight leg), wide grip PBN, and squats - just the bar 3-5reps for 3-5 sets

Squat
Weight    Reps   Sets
60kg         5         1
100kg       3         1
120kg       2         1  - added belt, as it felt a bit odd
155kg       9         4  - 3rd set was the easiest

Stretches.

Took 1hr to train.  Back felt very good after squats.

Later tried to do light singles in the dead at 180kg 15x1, but couldnt lockout 180. So dropping this.

Pullups 1x4

21/01/11 - Deadlift day..

I should point out my lower back is still injured.

1) Light powerclean warmup
60kg 1x10

2) Light squats 3x5 (paused)
Weight     Reps     Sets
60kg           5          1
100kg         5          2

3) Deadlift
Weight     Reps     Sets
60kg           3          1
100kg         3          1 - sore, will add belt for next set see if that makes any difference
140kg         2          1 - back went, even with a belt, 

decided to ditch the rest of the workout and stick to back work that places no strain on the lower part.

4) Pulldowns
8 sets reps between 4-10 worked down to bottom of stack

5) Band good mornings inbetween sets of pulldowns 3 sets x 100 or more reps (lost count)

6) Blast Straps bw Rows - 3sets 10/8/10

7) Band assist Glute-Ham-Raises 3x8

8) Straight leg situps
Weight     Reps     Sets
5kg           20           1
5kg            7            1 - ran out energy...and patients.

Will have to rethink my training, and if cant lift on monday, I will have to drop out the meet in three weeks time.

19/01/11 - Bench Day

Back is still hurting, so no overhead pressing.
Might Start alternating grip each day for the warmups.

4 Weeks Out: BW = 110kg (adding starchy carbs, to slow my weight loss, otherwise I'll be back a 100kg)

1) Bench Medium Grip
Weight     Reps     Sets
60kg          5           1
80kg          3           1
100kg        1           1
120kg        1           1
135kg        F           2 - Still pretty wiped from last bench and squat day, this day might be stuck as my "Light" day.
----------------------- 
102.5kg    8            1
82.5kg     12           1
------------------------
Close-Grip (index on shiny part) flush/pump set
62.5kg     15           1

2) Bench Shrugs 2x8-10 (got the idea from Paul Kelso)
Weight     Reps     Sets
100kg       10          2
a very awkward exercise, but I can see the value in it.

3) Plate Side Raises (no db's) 2-3x8-10
Weight     Reps     Sets
5kgX2       11         1
10kgX2     10         1  

The X2 indicates a plate in either hand. 

Band stretches.

17/01/11 - Squat Day

Lower back in pain all the way through this...

Weight    Reps    Sets
60kg         10        1
100kg        5         1  - Added belt here, due to concern for back
140kg        1         1
180kg        1         1   - a real struggle, namely because of my back and the belt needed to be tighter
200kg        F         1  - hit sticking point and back flaired up abit, lost momentum,
200kg        1         1  - a very slow grinder, fucking back.
177.5kg     F         1  - was going for 5reps

did some hanging knee raises and some hip band work.

Well if next weeks max is as pathetic as this, I will have to forgo the plan to compete in the unequipped british and start training with knee wraps.

 

15/01/11 - Bench Day - Saturday

Dead program has left me really wiped today, but still made an improvement on the bench from last Wednesday.
Decided to try a wider grip on my bench today, felt okay until I went for 120kg and the damn thing felt like a lead weight, then failed with 135kg, dropped down to 132.5kg and with a medium grip (pinkies on power-rings) and it flew up...ish...well I made the lift with a few kilos left.

1) Bench (Wide Grip, ie index on power rings), All paused at chest
Weight      Reps     Sets
40kg           5           1
60kg           3           1
100kg         1           1
120kg         1           1
135kg         F           1
Medium Grip
132.5kg      1           1 - felt like I could have got 135 with this 
125kg         1           1  - planned to get 3 reps but on second, chest just gave out
120kg         3           1  - without the last set could have got 4reps I guess
110kg         5           1  - stalled half way up on 6th rep, chest couldn't transfer the bar to the triceps....ie a sticking point
Close Grip (index right next to shiny part of bar ~16")
80kg          11          1

2) Press Behind Neck/Head (nb I had zero strength reserves here)
Weight      Reps     Sets
40kg           8           1
60kg           5           1

3) Light BB Shrugs (to get blood flowing to traps & shoulders, also active recovery for yesterdays training)
Weight      Reps     Sets
60kg          20          1

As I am typing this I just realised I have forgotten to stretch....therefore I will go do some mini bands stretches...bye.

14/01/11: Progressive Pulls

Deadlift Day:
BW - 110kg

NB: Lower back still injured from previous squat'n'dead day, so have decided to divide the two lifts up to different days.

For deadlifts I have planned to use a modified progressive pulls program as writen by Marty Gallagher, found here:
http://www.dragondoor.com/articler/mode3/256/

But with the variation of singling up on the deadlift, for 3 weeks.

Well anyway.

14/01/11: Friday

1) Powercleans
Weight     Reps     Sets
60kg          6           1
70kg          6           1
80kg          6           1

2) High Pulls
Weight     Reps     Sets
100kg        6           1
120kg        6           1

3) Deadlifts
Weight     Reps     Sets
140kg        1           1
180kg        1           1 - added a belt
220kg        1           1 - felt far too heavy
240kg        1           1 - grinder but not full out, back felt great after this

4) Stiff-leg deads
Weight     Reps     Sets
180kg        3           1 - no belt, back felt very odd
160kg        6           1 - added a belt

5) BB Rows (to lower pecs)
Weight     Reps     Sets
80kg          6          1
70kg          7          1

6) Pullups with a 10sec dead hang inbetween (and before start) each rep (used straps)
BW x 3

12/01/11 - 5 Weeks Out

Tried training the squat yesterday, but was experimenting with a closer stance, and something went in the lower back with just 140kg on the 3rd rep.

But regardless, did bench training today.

Decided to base my bench and squat training on the teachings of Bill Seno from his book, "Pushing For Power", which can be found here: http://ditillo2.blogspot.com/2008/10/pushing-for-power-part-one-bill-seno.html

Needed to do this as havent bench heavy for over a month.

12/01/11 - Bench Day:
Bodyweight: 111kg

1) Medium Bench (with Pause)
Singled up to top set
Weight      Reps     Sets
130kg          1          1 - top set, jumped 20kg starting at bar weight.
100kg          8          1
80kg           12         1
Close-grip index on the shiny part:
60kg           15         1

2) Press Behind Neck
Weight      Reps     Sets
60kg           6           1
50kg           8           1

3) Light Shrugs
Weight      Reps     Sets
60kg           15         1
60kg           10         1

4) Pullups @ bodyweight = 6 reps
5) Upperbody stretches with mini-bands

6) Barbell Curls
Weight      Reps     Sets
20kg           5           1
30kg           5           1
40kg           5           1
50kg           5           1

Notes: Bench didnt feel strong today, hopefully the increased intensity will allow for greater confidence on the platform.

08/01/11 - Volume Week 1 : Bench Day

1) Paused Bench - 2-3 @8-9  : Est 1RM - 137.5-140kg (increase from Wednesday)
Weight    Reps     Sets    RPE
80kg         3           1        7
100kg       3           1        7
120kg       2           1        8-8.5
115kg       3           1        8.5
115kg       2           1        9

2) Push-Press 2-3 @8-9
80kg         3           1        7
100kg       1           1        10 - PR
95kg         2           1        8.5
95kg         1           1        9.5-10

3) Dips
BW 10/6
3rd set used mini band , reps - 7

alternating with
4) Pullups
4/5/3

Band pull-aparts 2 sets of 10 for pre-hab.

07/01/11 - Friday - Volume Week 1

Volume Block: Med-Hi Intensity/Med Volume
Fatigue percent of 5%

Squat Day: 07/01/11 - Friday

1) Competition Squat (belt only) : 2-3 @8-9
Weight     Reps     Sets      RPE
160kg        3           1          7
180kg        2           1          8
170kg        2           1          8
Estimated 1RM: 210kg (only 20kg less than my last comp squat with knee wraps, even though I have been ill for 2 weeks, and lost over 3-4kg, Plus didn't really push it)

2) Comp Deadlift (no belt) : 3 @8
Weight     Reps     Sets      RPE
180kg        3           1          7
200kg        3           1          8
200kg        3           1          8.5
Estimated 1RM: 250kg (beltless)

Need to take my grip out abit, noticed on video after that my knees were forcing my arms to bend a bit at the start.

3) High bar Squats (beltless) 3x8 @8 (Squat assistance)
Weight     Reps     Sets      RPE
60kg          8           1          4
80kg          8           1          5-6
100kg        8           1          8

4) Conditioning Rope skipping: 5 mins - hard.



To understand abit about the use of RPE for managing volume and intensity, you might find this helpful:
http://www.reactivetrainingsystems.com/articles/training-articles/49-chapter-2

05/01/11 - A different direction

Decided to go a different route after reading how Tom Martin (ie 350kg Deadlifter) trains, namely high frequency, and insanely high intensity.

But following this train of thought I will plan the next 5-6 weeks using the reactive training system....blah blah blah...and so on....see ya at the meet.

Weeks will consist of two to three volume weeks, 1 or none transitional block week with 1-2 weeks of realisation block (namely high intensity, mock meets, comp lifts only)


Volume Block Week 1: 
Notes - Still very tired from last training session.

1) Comp Bench (no pause) : 3 @9 RPE
Weight    Reps    Sets    RPE
110kg       3          1        8.5
115kg       3          1        9.5
115kg       2          1        9
~ 5% fatigue stop, think I went too heavy on this but whatever.

 2) Miltary Press : 3 @9 RPE
Weight    Reps    Sets    RPE
70kg         3          1        8.5
75kg         3          1        9.5
70kg         3          1         9  - 5% Fatigue stop  

3) Dips  3-4x8-10
BW only  8/8/6

4) Monster Mini Band assisted pullups 1-2xMax
reps 6/4

Condtitioning - Concept Rower 1000mtrs : steady pace ~ 6-7mins (didn't really pay attention)

Pre/Rehab - Band stretches & Pulls.

03/01/11 - Monday ME Lower body

Decided to use the standard template to organise my training, even though I was still very sore from Saturday's ME workout.  Was in two minds whether to just do the assistance exercises, but then I thought f**k it I'll rack pull.

ME Lower - 03/01/11

1) Rack Pulls (just below knees)
Weight    Reps    Sets
Bar          10+       1
60kg         5          1
100kg       3          1
140kg       3          1
180kg       1          1 - added wrist straps, as thumbs are still sore from Sats deads
220kg       1          1 - added belt
240kg       1          1
260kg       1          1 - Max - checked calc. and realised needed to do one more rep in the 90%+ range
240kg       1          1

2) Bulgarian Split Squat 2-3x10 (each leg)
Weight    Reps    Sets
Bar          10         2

3) GM 3x10
Weight    Reps    Sets
Bar          10         1
60kg        10         1
80kg        10         1

4) CoC Grippers
Alt each set with situps
Weight    Reps    Sets
#1             11        2(ie each hand)
#1               8        2
#1               8        2
#1              12       1 (right hand)
#1              14       1 (left hand)
  
5) Weighted Decline Situps supersetted with grippers
Weight    Reps    Sets
Bw           10        1
2.5kg       10         1
5kg          10         1
10kg        10         1

Conditioning - Walk dog for 20mins

02/01/11 - Sunday - DE Bench

1st upper body session for over two weeks.

1) DE Bench 85kg 8x3 alternating grip each set.

2) 5 Board press comp grip (ring finger on power rings) 3x3
85kg x 3
100kg x 3
120kg x 3 (not max effort but strained a little)

3) Overhead Press BB 3x8-12
Bar x 12
40kg x 10
60kg x 6
didnt really push these.
Each set was alternated with Pullups (overgrip)
4) Pullups
BWx3/3/4

01/01/11 - First session of the new year.

Saturday: 01/01/11 -
Did both ME without any psych up at all.

1) Wide Stance Squat (about a foot wider than comp)
Started with bar and added 20kg each set:     Top Set:  180kg x 1

2) Conventional Deadlift
240kg for single (done with no psych up- so prob good for a 260kg or more in comp)

3) Good Morning
Weight    Reps    Sets
Bar           10        1
40kg         10        1
60kg         10        1

5) Side bends 20kg plate held in fingers, 3x10 each side

6) declined Situps
Weight    Reps    Sets
BW          10       1
5kg           10       1
10kg         8         1

despite coughing my guts up between every set, and the loss in strength I feel like this was a very good session.
Will add conditioning once can breath without coughing up a lung.