5/3/1 attempt no.2
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Squat
60kg x 5
100kg x 5
120kg x 3
140kg x 2
150kg x 1
162.5kg x 1
175kg x 1
180kg x f
Was going to attempt again so did another rep at 160, but it was hard so left it.
Deadlift
Deadlifting after about 5 weeks
100kg x 3
140kg x 3
180kg x 1
200kg x 1
220kg x 1 - easy
230kg x f
210kg x 1
This was just for the lulz
Continental Clean
90kg x 1
100kg x 1 (failed press, but would have if fresh)
60kg x 5
100kg x 5
120kg x 3
140kg x 2
150kg x 1
162.5kg x 1
175kg x 1
180kg x f
Was going to attempt again so did another rep at 160, but it was hard so left it.
Deadlift
Deadlifting after about 5 weeks
100kg x 3
140kg x 3
180kg x 1
200kg x 1
220kg x 1 - easy
230kg x f
210kg x 1
This was just for the lulz
Continental Clean
90kg x 1
100kg x 1 (failed press, but would have if fresh)
Squats
bar x 5
60kg x 5
100kg x 5
112.5kg x 3
130kg x 4
147.5kg x 4
147.5kg x 4
147.5kg x 4
147.5kg x 5
Bench
70kg x 5
90kg x 5
100kg x 5
112.5kg x 5
90kg x 8
Lots of back hypertrophy work, chins, rows, lat pulldown etc.
Ive finally got a sort of strcuture to my routine now, on bench and push press Im basically doing 5's and triples to get back to where I was, and doing Smolov for squats, with lots of upper hypertrophy stuff chucked in.
Bodyweight is around 82-85kg these days, and I am leaner than ever (still fat though).
bar x 5
60kg x 5
100kg x 5
112.5kg x 3
130kg x 4
147.5kg x 4
147.5kg x 4
147.5kg x 4
147.5kg x 5
Bench
70kg x 5
90kg x 5
100kg x 5
112.5kg x 5
90kg x 8
Lots of back hypertrophy work, chins, rows, lat pulldown etc.
Ive finally got a sort of strcuture to my routine now, on bench and push press Im basically doing 5's and triples to get back to where I was, and doing Smolov for squats, with lots of upper hypertrophy stuff chucked in.
Bodyweight is around 82-85kg these days, and I am leaner than ever (still fat though).
Yesterday push press 85kg x 5 - easy
Today
Squats
60kg x 5
105kg x 3
120kg x 3
140kg x 4
155kg x 3
155kg x 3
155kg x 3
147.5kg x 5
147.5kg x 5
Bench
60kg x 5
80kg x 5
100kg x 5
115kg x 5 - Was only going for 3, but it was really easy so just got 2 more. Going to see how 117.5kg feels next time and go from there.
DB bench
Curls
The squats had me crying. I dont think Ill be able to finish Smolov.
Today
Squats
60kg x 5
105kg x 3
120kg x 3
140kg x 4
155kg x 3
155kg x 3
155kg x 3
147.5kg x 5
147.5kg x 5
Bench
60kg x 5
80kg x 5
100kg x 5
115kg x 5 - Was only going for 3, but it was really easy so just got 2 more. Going to see how 117.5kg feels next time and go from there.
DB bench
Curls
The squats had me crying. I dont think Ill be able to finish Smolov.
Sort of routine are you on?
Original post by cowsforsale
Sort of routine are you on?
5/3/1...
trollface.jpeg
LOL^^
Smolov for squat (really don't think I'll be able to complete it), and just working in triples and 5's for bench and push press. No deadlifts until I'm finished with Smolov. Lots of hypertrophy work too.
Original post by cowsforsale
Sort of routine are you on?
Smolov for squat (really don't think I'll be able to complete it), and just working in triples and 5's for bench and push press. No deadlifts until I'm finished with Smolov. Lots of hypertrophy work too.
you can finish it bro. Just believe in the heart of the cards.
You're doing smolov on a cut?!?!
Original post by u4m1r
LOL^^
Smolov for squat (really don't think I'll be able to complete it), and just working in triples and 5's for bench and push press. No deadlifts until I'm finished with Smolov. Lots of hypertrophy work too.
Smolov for squat (really don't think I'll be able to complete it), and just working in triples and 5's for bench and push press. No deadlifts until I'm finished with Smolov. Lots of hypertrophy work too.
Original post by alex_tait
you can finish it bro. Just believe in the heart of the cards.
Thanks for the motivation.
Original post by cowsforsale
You're doing smolov on a cut?!?!
Not really cutting anymore. Still getting leaner though, probably from the increased volume.
Events for the strongman competition that I'm competing in in March,
U90kg Comp
Event 1 - Deadlift
180kg 15" Deadlift for Reps Straps allowed
Event 2 - Overhead Medley
70kg Beer Barrell - 80kg Log - Lift alternate for reps.
Event 3 - Yoke/ Farmers
220kg Yoke/ 100kg Farmers - 15metres Each.
Event 4 - Carry For Distance
110kg Implement to be carried as far as possible arround the 15m course.
Event 5 - Loading
A mixture of Sacks,Barrels and Irregular objects to be loaded to the boxes form a distance of 3 metres.
U90kg Comp
Event 1 - Deadlift
180kg 15" Deadlift for Reps Straps allowed
Event 2 - Overhead Medley
70kg Beer Barrell - 80kg Log - Lift alternate for reps.
Event 3 - Yoke/ Farmers
220kg Yoke/ 100kg Farmers - 15metres Each.
Event 4 - Carry For Distance
110kg Implement to be carried as far as possible arround the 15m course.
Event 5 - Loading
A mixture of Sacks,Barrels and Irregular objects to be loaded to the boxes form a distance of 3 metres.
Original post by u4m1r
Events for the strongman competition that I'm competing in in March,
U90kg Comp
Event 1 - Deadlift
180kg 15" Deadlift for Reps Straps allowed
Event 2 - Overhead Medley
70kg Beer Barrell - 80kg Log - Lift alternate for reps.
Event 3 - Yoke/ Farmers
220kg Yoke/ 100kg Farmers - 15metres Each.
Event 4 - Carry For Distance
110kg Implement to be carried as far as possible arround the 15m course.
Event 5 - Loading
A mixture of Sacks,Barrels and Irregular objects to be loaded to the boxes form a distance of 3 metres.
U90kg Comp
Event 1 - Deadlift
180kg 15" Deadlift for Reps Straps allowed
Event 2 - Overhead Medley
70kg Beer Barrell - 80kg Log - Lift alternate for reps.
Event 3 - Yoke/ Farmers
220kg Yoke/ 100kg Farmers - 15metres Each.
Event 4 - Carry For Distance
110kg Implement to be carried as far as possible arround the 15m course.
Event 5 - Loading
A mixture of Sacks,Barrels and Irregular objects to be loaded to the boxes form a distance of 3 metres.
Looks like fun. Events not incredibly difficult either, you should do well
Original post by u4m1r
Events for the strongman competition that I'm competing in in March,
U90kg Comp
Event 1 - Deadlift
180kg 15" Deadlift for Reps Straps allowed
Event 2 - Overhead Medley
70kg Beer Barrell - 80kg Log - Lift alternate for reps.
Event 3 - Yoke/ Farmers
220kg Yoke/ 100kg Farmers - 15metres Each.
Event 4 - Carry For Distance
110kg Implement to be carried as far as possible arround the 15m course.
Event 5 - Loading
A mixture of Sacks,Barrels and Irregular objects to be loaded to the boxes form a distance of 3 metres.
U90kg Comp
Event 1 - Deadlift
180kg 15" Deadlift for Reps Straps allowed
Event 2 - Overhead Medley
70kg Beer Barrell - 80kg Log - Lift alternate for reps.
Event 3 - Yoke/ Farmers
220kg Yoke/ 100kg Farmers - 15metres Each.
Event 4 - Carry For Distance
110kg Implement to be carried as far as possible arround the 15m course.
Event 5 - Loading
A mixture of Sacks,Barrels and Irregular objects to be loaded to the boxes form a distance of 3 metres.
Is there still any room for me ? I am jelloy bro... I wanted to join that so badly.. i even registered but I don't remember the password!
if there's room left sort me out ;p31/10/2011
Squats
60jkg x 5
100kg x 5
120kg x 4
140kg x 4
155kg x 3
155kg x 4
155kg x 4
Bench
60kg x 5
80kg x 5
100kg x 5
117.5kg x 3 - felt pretty hard so left it at 3, not bad for 3 hours sleep and after squats. 5 next time
Rows
100kg x 8
100kg x 8
100kg x 8
Various other back hypertrophy stuff
01/11/2011
Push press(strict warmup sets)
40kg x 5
60kg x 5
75kg x 1
90kg x 5 - Easy
After this I absolutely hammered shoulder and arms. Tons of volume, about 10 sets of shrugs with top set 210kg x 8, 160kg x 20 and lighter more strcit sets. Lots of raises, curls, dips, presses etc.
Squats
60jkg x 5
100kg x 5
120kg x 4
140kg x 4
155kg x 3
155kg x 4
155kg x 4
Bench
60kg x 5
80kg x 5
100kg x 5
117.5kg x 3 - felt pretty hard so left it at 3, not bad for 3 hours sleep and after squats. 5 next time
Rows
100kg x 8
100kg x 8
100kg x 8
Various other back hypertrophy stuff
01/11/2011
Push press(strict warmup sets)
40kg x 5
60kg x 5
75kg x 1
90kg x 5 - Easy
After this I absolutely hammered shoulder and arms. Tons of volume, about 10 sets of shrugs with top set 210kg x 8, 160kg x 20 and lighter more strcit sets. Lots of raises, curls, dips, presses etc.
Son... stop jumping from program to program so quickly.
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