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  #361  
Old 09-21-2010, 04:35 PM
bigbear6708 bigbear6708 is offline
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haha, thanks for the reminder commander!

upon arriving today, i found out that this was a "diagnostic" designed to ensure I can pass an actual PT test while at school...with that being said, they make you stop as soon as you get a passing score in each event. so my challenege was to see how fast I could do it

Pushups: 50 reps in 1 minute
Situps: 55 Reps in 1:15
2MR: 12:15 (could actually push myself here) finished way sooner than everyone else, so I did the course twice...4 miles in 28 minutes.

I am glad this was a diagnostic, because while doing situps, I could definately feel the situation I have going on in my rips/oblique area...it started to really hurt, felt like I had to puke...

I felt a great carry over from SMOLOV...i think, givven the full test I could have gotten 75 pushups in 2 minutes, 80 situups in 2 minutes..and my run time would be about the same.

I can tell my legs are sore from squatting, it took me about 1/2 mile to get fully warmed up, and after that still felt sluggish and heavy...overall good results from not really doing any running, until the last 2 weeks when I started to resume my 400s and light jog days to kinda get in shape for the upcoming real PT test I will have to take.

weighed in at 209 today - 3 lb gain since beginning SMOLOV
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  #362  
Old 09-23-2010, 03:38 AM
bigbear6708 bigbear6708 is offline
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Smolov intense Week #4, Day #2

395x4x3

great workout, all reps felt strong.

no assistance work today, obliques/ribs are getting better, so I am taking it easy to get "over the hump"...squatting felt great today
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  #363  
Old 09-23-2010, 03:10 PM
WorkoutMchne WorkoutMchne is offline
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Nice work on both Smolov and the diagnostic test. Killing it dude.
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  #364  
Old 09-23-2010, 10:20 PM
bigbear6708 bigbear6708 is offline
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Thanks mike! I may be killing it, but its killing me back! We almost have this beast slain!
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  #365  
Old 09-25-2010, 04:08 PM
bigbear6708 bigbear6708 is offline
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SMOLOV Week#4, Day #3

395x3x4

Military:
155x6
165x4
175x2

Dips:
BW+75x5, 2 sets

-great workout, my ribs are still sore, but I am pushing through it..the more I focus on very tight form and my wider stance, the easier squatting gets

-my body is ready for some rest...starting next week while I finish off SMOLOV, my upper body will be getting a deload, planning on just doing DE work for bench and some light military and back on other days...nothing crazy its all about resting until I throw the world off its axis on MAX day.
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  #366  
Old 09-27-2010, 05:17 PM
bigbear6708 bigbear6708 is offline
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SMOLOV Deload 355x4x4-great strong reps, excellent form

DE Bench: (weights do not include chains used)
130x2, 2 sets
145x2, 3 sets
160x2, 3 sets
175x2, 2 sets

DB Fly:30x10, 3 sets

-good workout, my chest really needed this "break"
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  #367  
Old 09-30-2010, 01:39 PM
bigbear6708 bigbear6708 is offline
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SMOLOV Taper Day #2

315x3x4

I was very tired this morning, but it felt good to go through the motions, great strong reps as always!
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  #368  
Old 10-03-2010, 06:36 PM
bigbear6708 bigbear6708 is offline
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SMOLOV Max day

Beginning Max: 385
Old max: 415 http://www.youtube.com/watch?v=oWvO9Oc75Fo

415 http://www.youtube.com/watch?v=j67jOdfsp00
430 http://www.youtube.com/watch?v=W2c0EMB2wRU

Net gain: 45lbs

-not as big of a gain as I would have liked from the intense cycle, but I did make strides in my form at the heavy weights..that is why I posted both lifts at 415, to show my better form. Even with stalling at the bottom on 430, I still like to think I maintained pretty decent form for a max attempt..which I previously did not do before the intesnse cycle.

Bench:
185x10
205x8
225x5
245x2

Deadlift:
315x5, 2 sets

-easy lifts after maxxing..looks like weds will be a max deadlift attempt to see the carryover from smolov, did the sets today to get back into the swing of things.
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  #369  
Old 10-04-2010, 02:24 PM
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Great job on the new max, comparing the 415's it definitely looked easier for you on the more recent attempt.
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  #370  
Old 10-04-2010, 03:51 PM
bigbear6708 bigbear6708 is offline
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Quote:
Originally Posted by Commander View Post
Great job on the new max, comparing the 415's it definitely looked easier for you on the more recent attempt.
Thanks Commander, as long as I gained, I will take it!!! my main focus on the intense cycle was form...and it payed off..I did get a little stronger, but mainly my form showed vast improvement.
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