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  #191  
Old 02-15-2009, 01:34 AM
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Bodyweight: 194

SATURDAY, February 14, 2009
Smolov Base Mesocycle, Week 3, Workout 3

warmup
Pull-up BW plus 15 x2 alternated with
Flat Bench 225x3
I switched back and forth with pull-up and flat bench for 6 sets each. Resting 1 minute between sets.

Squat
120x4
170x3
220x2
270x1
270x5 (90% of 1 rep max) - resting 3 minutes between sets
270x5 (personal record for 5 reps)
270x5
270x5
270x5
270x5
270x5 7th set

18th squat session in 34 days

Between sets of squats, I did bodyweight dips for 10 reps. Total of 5 sets.

Deadlift
120x4
206x3
256x2
306x1
356x1
401x1 93% of 1 rep max, no belt

stretching, ab planks

I didn't use a belt for either the deadlift or the squat. I originally had planned to use a belt when I was working over 90%. But I have felt strong without it, I'm really learning to keep my abs and back tight.
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  #192  
Old 02-15-2009, 08:25 PM
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Looks like you are making some serious progress with the smolov. I think squatting 3-4 times a week would destroy me. And squatting 90% for 5 reps for me would be impossible I think on a good day I could get 2 with 90% nevermind doing it for 7 sets!! I can't wait to see how much yur 1 rep max goes up. How many weeks do you have left before your test day?
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  #193  
Old 02-16-2009, 01:09 AM
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Quote:
Originally Posted by superbilt View Post
Looks like you are making some serious progress with the smolov. I think squatting 3-4 times a week would destroy me. And squatting 90% for 5 reps for me would be impossible I think on a good day I could get 2 with 90% nevermind doing it for 7 sets!! I can't wait to see how much yur 1 rep max goes up. How many weeks do you have left before your test day?
Well, as your max goes up, I think hitting reps at certain percentages does get harder. Trust me, I would rather have a 485 squat and only be able to to 2 reps at 90% than a 303 max and be able to do 5 at 90%!

I test the first time in about 1 week. You test halfway than go into 2 more mesocycles before testing at the end, which for me will be about mid-April.

Working a midnight tonight, good night y'all.
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  #194  
Old 02-17-2009, 03:37 PM
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Average bodyweight for the week: 192.6 (1.1 pound gain)
Last weeks average: 191.5

Today's weight upon waking: 194

Very happy this week with my 1.1 lb gain. That is right where I want to me. I am a patient bulker. Diet will remain that same since I am experiencing a consistent upward trend.

Baseline: ~2850 calories (February 1, 2009)

Macros: p – 223, c – 430, f – 117
Calories: 3633
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  #195  
Old 02-17-2009, 04:15 PM
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MONDAY, February 16, 2009
Smolov Base Mesocycle, Week 3, Workout 4

warmup
Pull-up BW plus 15 x3 (80%) alternated with
Flat Bench 225x2 (roughly 80%)
I switched back and forth with pull-up and flat bench for 6 sets each. Resting 1 minute between sets.

Squat
120x4
170x3
220x2
270x1
285x3 (95% of 1 rep max) - resting 3 minutes between sets
285x3 (personal record for 3 reps)
285x3
285x3
285x3
285x3
285x3
285x3
290x3 new pr
295x3 new pr! I was stoked, needless to say

19th squat session in 36 days

Between the first five sets of squats, I did plate-loaded lat pulldowns focusing on constant tension for 10 reps. Total of 5 sets.

stretching, ab planks

I knew I could have broken my single rep PR today, but I figured I would conserve energy as I am scheduled to test my max in one week. I finally get a break....no squatting for the next 3 weeks....basically. I test my max in one week, then the following 2 weeks are power cleans, 2 squat negatives (1 rep each week), and plyometrics.

After that, I start the Intense Mesocycle (as if this mesocycle wasn't intense for me!) based on whatever my new squat max is.
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  #196  
Old 02-17-2009, 05:24 PM
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Great progress....you get out what you put in, and it looks like you are putting in some serious work.

I look forward to new seeing your PR's and that new max whenever the time comes.
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  #197  
Old 02-17-2009, 09:07 PM
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Quote:
Originally Posted by misterjaydubyoo View Post
Great progress....you get out what you put in, and it looks like you are putting in some serious work.

I look forward to new seeing your PR's and that new max whenever the time comes.
Thanks jaydubyoo! I definitely am putting in some work. I have never done anything quite so intense before. But it rocks. New max should be in about one week. And the next mesocyle....all new PR's in the 3,4,5 rep range.
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  #198  
Old 02-17-2009, 09:27 PM
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Good deal. I'll keep watch for that new max.
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  #199  
Old 02-18-2009, 02:00 PM
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Quote:
Originally Posted by misterjaydubyoo View Post
Good deal. I'll keep watch for that new max.
Cool, thanks for checking in.

warmup
Pull-up BW plus 15 x2 (80%) alternated with
Flat Bench 225x4 (roughly 80%)

I switched back and forth with pull-up and flat bench for 6 sets each. Resting 1 minute between sets.

Dips BW+5 x10 alternated with
Ab Bench Crunches 35 lb x10 (negative accentuated) for 3 sets

This workout felt weird.....because I didn't squat. I didn't know what to do with myself, ha, ha! I was extremely bloated from my PWO drink because I expended way less energy than I am used to since there were no squats.

I was doing pull-ups from my smith machine, but I am going to use my pull-up station because I think I was pulling from a weird angle and hurting my elbow. We'll see. I have begun to do some light upper body stretching. I figured if stretching helped my knee so much, might as well protect my elbow as well.

Bodyweight: 195 - really high, I was hoping to be around 193 throughout this week. May have to reassess calories, I don't want to gain too fast.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #200  
Old 02-18-2009, 03:19 PM
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Quote:
Originally Posted by Commander View Post
Bodyweight: 195 - really high, I was hoping to be around 193 throughout this week. May have to reassess calories, I don't want to gain too fast.
Don't worry about 2 pounds, man... It could be a number of things. If that weight remains and you keep adding to it next week, maybe I'd lower calories or throw another low-carb day or a HIIT session in there.
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