Start week 2
Squat - 4x9 @335 - not bad. Took about 7 min inbetween sets. Nice and low with belt only.
Moved on to bench , biceps and triceps for a bit of extra work.
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Start week 2
Squat - 4x9 @335 - not bad. Took about 7 min inbetween sets. Nice and low with belt only.
Moved on to bench , biceps and triceps for a bit of extra work.
Introduced carbs back into my diet. Talking with Prae we figure 17 weeks is a long enough diet. Next time I will do the whole thing with him and not try to do half myself. It's nice to have someone checking in on you i lost about 6 pounds on my own and 17lbs with him :) My goal is to get stronger while holding a decent 230 and if I do get bigger it wont be in the gut :)
Squat today
5x7 @ 360 - Really didn't feel like doing this today - the weekend killed me ( and I'm paying for it now ) , but I slammed through it . Hip is still bugging me a bit so I put on my briefs.
Squat 5x5 @ 380 . This should have been 7 x 5 but time was the factor here.
Each set was about 2 mins apart , I was soaked after this.
Squat day -
10x3 @ 405 -
Fine with this - hip is buggy still http://www.silverbackpl.com/members/...ult/smiley.gif briefs worn. It will be nice to have a break after next week to give my body a break. Surprisingly this is kicking the shit out of me, but I do feel stronger every workout
Thought I would bench today and test out the shoulder.
45x10
45x10
135x8
185x5
225x5
275x3
315x3
315x3
315x3
This is a lot heavier than it was a few months ago. But that's the story of my life ( with training ) get strong, get injured, try to get strong again....
Did some Chin ups - Been lacking in these so I want to put them back in.
Behind the head ticep extensions
Curls
Sit ups
Cheat meal tonight was a burger and chips with some ice cream. Weight is holding at 230 , but prob around 235 tonight :)
Took a week off everything . Went to Saskatoon and had some fun without thinking about diet or training.
Thought I would test my 1RM - 100% RAW
Squat -
445x1
500x1
515x1
530x1
Will be doing lots of foam rolling the rest of the week ( hip is still bothering me). Maybe one more squat session and a bench session , then on Monday I will restart the Smolov using my new max ( 90% of my new max )
I will also use single briefs in my training from now on except come max attempts to help save my hip.
video coming :)
:a+:a+
Nice one !!! Wouldnt know your hips bothering you at all by that !
Bench
Worked up to 300lbs - I really didn't want to push my shoulder so I jumped back down to 225 and did 10's .
Flyes
Chin ups
Tricep extensions
Curls
Nothing crazy - I really need to fix my shoulder http://www.silverbackpl.com/members/...ult/cheesy.gif
Smolov round 2
500 max*
Week 1 - day 1
4x9@350
Calves
Traps
Hips feel great now. Took atleast two weeks off from squatting. 350 went up fine, lots of reps though and that beat the shit out me again !!
Did some lock outs - 2 pins lower than bar.
495x5
545x5
605x1
635x3
Felt great to have that on my back !!!