Right now I'm doing smolov bench, chins twice a week and 5/3/1 squats and deadlifts. Im training to build a base to start competing with next summer. Last three workouts were as follows at a bw of 200 pounds:
Thursday September 16th
Used a california style grip but that caused shoulder pain so I quickly re-racked and took a conventional grip and finished the set. Did a second set because I was worried it wasnt enough work.
Friday September 17th
7, 4, 4
First set was a death struggle, probably why performance had taken such a hit the next two sets.
Saturday September 18th
Last edited by Regin Smidur; 09-28-2010 at 10:51 AM.
Sunday September 19th
Monday September 20th
226x8 (BELT) PR!
Pushed it pretty hard, GM looking on last rep, but feels good man. Previous best was 235x5 so I'm calling this a PR.
Ez. Hard valsalva on each set of 10 left me a little dizzy afterwards.
Last edited by Regin Smidur; 09-20-2010 at 12:42 PM.
Excellent. A PR by any other name is still a PR!
Tuesday September 21
7 pound increase, a little conservative. Felt pretty easy.
Weighted Ring Chin
God I'm so fat! Busted a fucking nut getting that last rep, may have even been a half inch away from full completion.
Just got one from JumpUSA, humbled with only 15 pounds.
Last edited by Regin Smidur; 09-21-2010 at 02:53 PM.
Thursday September 23rd
293x9 (BELT) PR!
Was positively determined to get a PR today, and almost killed myself to do it, but damnit I did it. Lost some extension on the 8th rep, fatigue causing a lazy set up I believe because the ninth was better. I'm not going to push myself that hard next week. The wrist roller caused some risidual fatigue during this work out that caused my hands to begin to open on 260 DOH.
Experimenting with getting leg drive.
Wrists hurt, got to remember to keep that rack position high on the ascent.
Last edited by Regin Smidur; 09-23-2010 at 06:47 PM.
Friday September 24th
7 3/4, 5, 4 PR!
Felt light and performed quick reps on the first set, was pretty sure I was going to get eight but alas, I did not. Got close though.
Saturday September 25th
Sunday September 26th
Felt heavy and was slow off the chest most sets. 8 pound increase next week.
Monday September 27th
Left a rep in the tank, hopefully.
Heavier this time.
Last edited by Regin Smidur; 09-27-2010 at 11:10 AM.