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  #291  
Old 04-08-2009, 02:03 PM
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Quote:
Originally Posted by Albertog View Post
Almost done with Smolov??? Just 2 more workouts? When would that bie?
Yes, it's been almost 13 weeks. Just 2 more. Probably 1 tonight, another on Friday and then a few days of rest before I test my max. I can't wait.
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  #292  
Old 04-08-2009, 02:07 PM
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good luck on increasing the max bro
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  #293  
Old 04-08-2009, 11:42 PM
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Yes, it's been almost 13 weeks. Just 2 more. Probably 1 tonight, another on Friday and then a few days of rest before I test my max. I can't wait.
Can't wait to see what it is, what are you projecting?
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  #294  
Old 04-09-2009, 02:10 PM
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Originally Posted by klosey View Post
good luck on increasing the max bro
Thanks klosey!

Quote:
Originally Posted by HardCory View Post
Can't wait to see what it is, what are you projecting?
370 is the goal, my father-in-law tells me I am going to hit 400, but I think he is intentionally messing with me as his goal is to hit 400 in his upcoming powerlifting meet, lol!

Bodyweight: 200! cool

April 8, 2009
Smolov Intense Mesocycle

120x5
170x3
220x1
235x3
270x3
300x5
88% of current 1RM, No belt, tied PR
300x5 Belt
320x4 94% of current 1RM, Tied PR
320x4
320x5
New PR!

db swings, stretches

I wasn't sure if I was going to get this workout in. I had to take my son to a Fire Department for Cub Scouts. The presentation was neat, but it went long and I didn't get home until 8:30 pm. I usually workout at 6:30, so starting that late and knowing I would be working out until way after 9:00 p.m. was a little odd for me, but I didn't want to skip it.
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  #295  
Old 04-09-2009, 06:11 PM
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Smolov Jr.

Nuetral Grip DB Bench/Chest Supported Cambered Bar Rows

DB Bench 72 x6
Row 133x4
DB Bench 72 x6
Row 133x4
DB Bench 72 x6
Row 133x4
DB Bench 72 x6
Row 133x4
DB Bench 72 x6
Row 133x4
DB Bench 72 x6
Row 133x4
Row 133x4
Row 133x4

I ditched the dips. I don't know what is wrong with me, but I consistently felt it more in my right arm as compared to me left arm. I tried so hard to maintain perfect form, so as to equally hit both sides of my body with the dips, but it just wasn't happening. Not saying I won't ever do dips, but it's back to DB work for awhile.

I am also trying an experiment, I am slightly loading the left side more. On rows, I put a few extra pounds on the left side, and for DB bench I put more on the left dumbbell. I might be asking for injury, but I really don't think so. I keep my core tight and the extra weight isn't drastic. I am sick of feeling lopsided.

Something really neat happened this moring. A co-worker stated that he noticed I was bulking up. He could see that I looked thicker. I told him that I was indeed trying to bulk up and it was pretty neat that he noticed.
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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

Last edited by Commander; 04-09-2009 at 06:14 PM.
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  #296  
Old 04-10-2009, 06:45 PM
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April 10, 2009

Smolov Intense Mesocyle Final Workout

120x5
170x3
220x1
250x4
285x4
285x4
285x4
285x4

After the set of 250, I alternated the squats with Smolov Jr for Rows/Neutral Grip DB Bench...

Smolov Jr.
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3
DB Bench 87x3
Rows 143x3

Ab planks, stretches, crunches
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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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  #297  
Old 04-13-2009, 01:41 PM
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Last week's bodyweight average: 198.3
This week's average: 198.7

Macro's will remain the same for now.

Easter was spent with family.
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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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  #298  
Old 04-14-2009, 01:14 PM
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April 13, 2009
Smolov Squat Test

120x5
170x3
220x1
270x1
320x1
350x1 (10 lb PR)
375x1 (35 lb PR, this went up super well)
390x1 (50 lb PR!, this went up slowly but I kept pretty good form)

I gained 87 pounds on my Squat in total from Smolov in 13 weeks.

Leg Size at start: 23.33 inch
Leg Size at finish: 24.75 inch

Bodyweight at start: 191
Bodyweight at finish: 198-199
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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

Last edited by Commander; 04-14-2009 at 03:08 PM.
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  #299  
Old 04-14-2009, 03:33 PM
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Quote:
Originally Posted by Commander View Post
[b]390x1 (50 lb PR!, this went up slowly but I kept pretty good form)

I gained 87 pounds on my Squat in total from Smolov in 13 weeks.

Leg Size at start: 23.33 inch
Leg Size at finish: 24.75 inch
That's what I'm talking about! Stats don't lie my friend. Very nice progress.
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  #300  
Old 04-14-2009, 06:01 PM
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That's what I'm talking about! Stats don't lie my friend. Very nice progress.
No they don't, thanks for your encouragement. Now I am only 10 pounds away from my goal of 400. It will be done.

Last Night's workout

Back Heavy/Bicep Hypertrophy

Chest Supported Pendlay Row
163x5
163x5

Pull-ups
BW+35 x5
BW+35 x5

Barbell Curl
60x8
70x6
75x3
50x8
50x6 (6 second Negative)

Incline Curl
15x8
15x8

Concentration Curl
15x8 7 sets - no rest, just kept switching arms until each did 7 sets.

Got a great pump in my biceps, really feeling the DOMS today. I haven't felt that in a long time. As you can see, I use some pretty light weights with arms, they are definitely a weak spot in my physique. I will be giving them some attention now, something I haven't done lately.

Decline Reverse Crunch
2 sets of 8

Ab Wheel Rollouts
3 sets of 10
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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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