Commanding My Body

[Commander]

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.

[superbilt]

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?

[Commander]

Originally Posted by superbilt

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.

[Commander]

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

[Commander]

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.

[misterjaydubyoo]

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.

[Commander]

Originally Posted by misterjaydubyoo

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.

[misterjaydubyoo]

Good deal. I'll keep watch for that new max.

[Commander]

Originally Posted by misterjaydubyoo

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.

[rootb33r]

Originally Posted by Commander

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.