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Bench
8x4 - 200lbs
Chin Ups
2x6
3x5
Squats
1x20 - 100lbs
As has been the case, felt weak in the beginning and got stronger towards the end. Lost count so added another set just to be sure.
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Final day of Smolov
Bench
10x3 - 210lbs
BBR
1x8 - 140lbs (strict)
3x5 - 190lbs
1x8 - 140lbs (strict)
I was beaked to the gills with caffeine this morning. Started off strong on bench and got even stronger towards the end. Last set flew up. Starting a new temporary position this week so i'll probably test my 1rm this weekend. I think I might aim for 265.
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You'll get it, Scott! Don't think about it until it's time to go. Wind down...wind, wind, wind, wind...SMASH! Bend the bar on the way down, pull it apart on the way up.Originally Posted by Tall Texan
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Bench
1x0 - 260
1x0 - 250
1x1 - 240
Well I sure shit the bed today. Kind of had a perfect storm of variables to derail my 1rm attempt: worked 6 days this week, drank a bit too much the night before, slept like crap, and had no adrenaline. My first 2 attempts weren't even close. 240 was a struggle and my ass came off the bench a bit also. So overall just 5lbs added to the estimated 235 1RM I plugged in. I'll definitely try smolov again down the road seeing as this attempt might have been a bit of a fluke.
Also had a rep PR for chin ups today hitting 8. Squatted a bit too and felt like 275 was going to crush me. So here's the plan going forward:
Monday:
Volume CGBP 5x5
Squat 3x5 (starting with 135lbs)
Wed:
OHP 3x5
Deadlifts 3x5 (starting with 135lbs)
Friday
Intensity Bench 1x5
Squat 3x5 (+5lbs)
I had a lot of success with this bench setup before I hurt my back. Back to LP for squats and deads and will alternate each workout until the weight gets a bit more respectable. Not listed but lots of chins/pullups/rows as well
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CGBP Bench
5x5 - 185
Squats 5x3 - 135
Pull Ups
7,6,5,4,4,1 = 27
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Hey Scott, so you only do your regular grip bench on intensity day then? I've seen people do volume on both (with occasional more intense workouts, but not split like this across VD and ID.
How close and wide are your grips.
Good luck with the new cycle. Hope your back is feeling better.
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I've been doing all close grip on VD and normal on ID. Close is right up to smooth of bar. Normal is ring finger or middle finger on the rings.
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Correct Rob. Normal grip for me is pinky on the ring and close grip has my index fingers about an inch away from the smooth of the bar. It's not a drastic difference maybe an inch or 2 max.
8/15
Squats
3x5 - 140
OHP
3x5 - 105
Deadlift
1x5 - 135
BBR
3x5 - 135
Very embarrassed by the weight so I go to the crappy rack in the corner :-/
8/18
Squats
3x5 - 145
Bench
1x5 - 205
Chin Ups
8,6,6,5,4
Sled Sprints
My lower left back was acting up a bit for squats. Going anywhere past parallel seems to piss it off. Bench felt somewhat light. Chin ups felt extremely good. The goal on those is to add 2 reps a session. Sprinted a few laps with 90lbs on the sled.
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Squats
3x5 - 150
CGBP
5x5 - 187.5
Pull Ups
6,6,5,5,4,3 = 29 total reps
90lb Sled Sprints
This is the 3rd time in a row where they've been doing freaking photo shoots in the gym. It's a pretty small gym too so 5 people just standing around and their equipment all over the place is pretty annoying. At least 2 of the 3 times it's been a female model though. Lower left back was hurting again after Saturdays squats. I made sure not to go too deep today and everything felt good. Busted the micro plates back out and will go up 2.5lbs each volume day for bench. Pull ups left my arms shaking afterwards.
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Squats
3x5 - 155
OHP
3x5 - 110
Deadlifts
1x5 - 185
BBR
3x5 - 140
90lb sled sprints
No back problems at all today. 140lb deadlifts were way too light so I threw on 25's and it was still very easy. Sprints had my lungs on fire and the last set turned into a jog. Once I move next month i'll go buy a prowler and give conditioning it's own day.
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