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Old 03-10-2009, 01:22 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,547
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Bodyweight: 196

Russian Volume

Flat Bench 225x2
Pull-ups BW+41 x4
Flat Bench 225x2
Pull-ups BW+41 x4
Flat Bench 225x2
Flat Bench 225x2
Pull-ups BW+41 x4
Flat Bench 225x2
Flat Bench 225x2
Pull-ups BW+41 x4 PR for 4 reps

Pull-ups felt great, I am loving the Russian Volume program.

March 9, 2009
Smolov Intense Mesocyle

120x4
170x3
200x3
235x3
270x4
300x3 PR for 3 reps
285x5 PR tie for 5 reps
285x5

OK, I made a big mistake today. Smolov calls for a day off between workouts. I was an idiot and when I had some unexpected free time I decided to do Smolov last night instead of doing a conditioning workout or just taking the day off as I has originally planned. As a result, this was the first time I had trouble hitting my reps. A couple were not to depth and a couple more I leaned foward as my back lost tightness.

I will not let this happen again. I will take a least a day off between heavy leg workouts.

After Smolov, I took my sled out for a test run. I have an alley by my house which is 200ft long and slightly gravelling thus creating more friction. I don't know how much the tire weighs, but I put a 25lb plate in with my 14 lb medicine ball and plywood which is probably 1 lb, thus 40 lbs for the test. It was a good weight for light conditioning work.

Quick walk
200ft up - forward (hams)
200ft back - forward
Medicine Ball throws
200ft up - backward (quads)
200ft back - backward
Medicine Ball throws
200ft up - forward
200ft back - forward

Nice, I am going to enjoy the sled!

Musical motivation: GBH (old British Punk)
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