So today was week 3 day 2 of smolov and normally I wouldn't have mentioned anything about this workout (385x7 for 5 sets on squats and 240x5 for 7 sets on bench), but I was feeling pretty strong and decided to try some singles at the end of my bench sets (done after squats). 275 and 295 both went up fast so I figured I'd try for 300. It was slow, but I got it! Can't wait to see what I can do when Smolov is over and I'm fresh.
Anyway, I have officially reached all three of my goals for the year and it feels great. Also, I got an email letting me know I am fully funded for graduate school! I'll be back with more content when I test my maxes for my final blog post. It's almost over, damn.
So there is a meet at the end of March and I thought I'd run a cycle of smolov squats and smolov jr. for bench to peak for it. Unfortunately, my right lat is pretty hurt so I dunno if I'll make it through and be ready in time. We'll see... Be back with some updates/vids soon.
Seeing as I deloaded and hit 385x10 for squats in week 1 of this cycle, I knew that 405 should yield 8 reps (again, for every +10lbs on the bar it usually means -1 rep). That's exactly what happened. I've hit 405x8 and 410x8 (questionable depth) in previous cycles, but that was coming off of the Smolov squat cycle which is a peaking program (meaning the strength doesn't last but for that final week of the program, essentially). So I suppose I should be pretty content with the 8 reps. I may have been able to do 9 reps on the final set if I hadn't forgot that today was 3 day and not 5 day during my warm ups and final working sets. Oh well!
After the working sets I did some paused squats -- these are much improved over last time since I'm getting a bit braver and holding 405 at the bottom for longer. I tried 425, did a slight pause, and came up pretty slowly so I dropped it down to 405 again for the final sets. I ended with a front squat pyramid: 225x3, 275x3, 295x1, 225x5x3. The end.
Meeting Wendler at the Arnold's. He's so dreamy. And, Jesus, I'm bald.
This past weekend was the Arnold's in Ohio. I went to visit friends from the internets and to see Matt (shortkid) compete in the RAW USAPL meet which took place the morning of the expo. While wandering a round I saw Jim Wendler standing there looking a bit lost. He was super friendly and I wish I had spoken to him more, but I'm socially retarded.
Anyway, today was OHP day and despite only having been doing the OHP for 2 cycles, I decided to deload so that I can work on making each rep paused at the bottom and removing all leg drive. Today's final weight called for 160lbs which I did for 7 reps (bounced) last time. Today I was hoping to try and get 7 again, which I figured would be really hard without the bounce. Shaking Wendler's hand pretty much impregnated me and now my testosterone must be through the roof. I surprised myself today.
For assistace work I did the 160lbs OHP for 5 sets of 5 reps and supersetted them with weighted chins at +90lbs. I ended with some curls and shrugs as well. -----------------------------------------------
Cycle 3: 160x10 (paused at bottom) -----------------------------------------------
Goals for today:
120x5
140x5
160x5+
Lifted:
120x5
140x5 160x10
I also did deadlifts while out of town, but because the gym had octagon plates only, I just hit prescribed reps and some submax singles with deficit work thrown in.
