Deadlifts and milkshakes

[Babyeater]

well, have fun with it, good stuff.

 

[WitchCraft]

2/1/2013

Paused Bench
bar x 10
65 x 5
85 x 5
95 x 3
100 x 3
105 x 2

Incline bench
bar x 10 (close) bar x 10 (comp) bar x 10 (wide)
bar x 10 (close) bar x 10 (comp) bar x 10 (wide)

Notes: was pressed for time, benched in half an hour and got out. Hopefully getting back to my regular training schedule this Monday.

 

[WitchCraft]

2/2/2013

Press
bar x 5
50 x 7
50 x 7
50 x 7

Paused Bench (last rep of each set was a looooong paused)
bar x 10
65 x 5
75 x 5
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6

Lat pulldowns
40 x 15
50 x 10
50 x 10
50 x 10

One arm tricep pushdown
20 x 15
20 x 15
20 x 15

Some static stretching and foam rolling while waiting for Goon to finish his epic 3 hour workout.

My back is not getting any better. Going to make an appt with my chiro/ART guy and hopefully get adjusted. I don't feel *hurt* but tweaked. The middle of my back feels very vulnerable so I'm trying to be very careful with it. Barely used an arch while benching.

 

[WitchCraft]

2/4/2013

Warm: leg swings, BW squats, asian squat hold

Squat
bar x 10
65 x 5
85 x 5
105 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

BB Good mornings
bar x 10
65x 5
85 x 5
85 x 5
85 x 5

Hamstring curl machine
50 x 10
50 x 10
50 x 10

Donkey kick machine
30 x 10
30 x 10
30 x 10

BW Planks
each side x 0:30, full plank x 0:30
full plank x 0:30

Notes: Back to my regular training schedule. I'm using the modified Surovetsky program again for my squats because it's worked so well for me. I'm going to milk it until it stops working.

Got some seriously glute swole going on from this workout. The squats were actually kind of hard because I'm abandoning the belt for these 5 x 5 days (or at least until I feel like I need it).

 

[WitchCraft]

2/5/2013

Paused bench
bar x 10
65 x 5
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6

some band pull aparts in between some of those sets.

Also, did some of Goon's agility stuff just to laugh at myself. I'm slow and uncoordinated.

Face pulls with mini band
x 10ish
x 10ish
x 10ish

Chins
x 5

Notes: Officially started Smolov today and I'll hopefully run it straight through leading into my bench only meet on February 23rd. Feels weird having such light weight in my hands but I know I'll be wishing for these weights by next week.

 

[WitchCraft]

2/6/2013

Paused bench
bar x 10
65 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Notes: Had to bench another quick session. I had a surprise interview this morning that was 1.5 hours away. I was gone all day but still snuck in a bench session at 9pm. Sometimes I really amaze myself.

Also, I got the job! =) It's a full time teaching job with benefits. It kind of just fell into my lap, funny how things work out.

 

[WitchCraft]

2/7/2013

Warm up: kettlebell swings, BW squats, leg swings

Squat
bar x 10
65 x 5
85 x 5
105 x 3
115 x 3
140 x 3
150 x 2
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1

BB Goodmornings
bar x 10
65 x 5
90 x 5
90 x 5
90 x 5

Leg extensions
30 x 10
30 x 10
30 x 10

Planks
BW x 0:30
BW + 10 x 0:30
BW + 10 x 0:30

BW hyperextensions
BW x 10
BW x 10
BW x 10

Static stretching

Notes: Holy glutes. Did all of those squats without a belt. Fuck the belt.

 

[Fighting Sprite]

Grats on the job. Better not let those kids get in the way of what is really important in life: picking things up and putting them down.

 

[WitchCraft]

Grats on the job. Better not let those kids get in the way of what is really important in life: picking things up and putting them down.

nevvaa!!

Actually, its weird. I think my new schedule, although having less time to myself, will allow me to get in a better training routine. What I've been doing for the past few months is working a lot of odd, part-time gigs and that gets in the way of training and diet more than anything. I could never plan ahead and I often had to miss training just because of unexpected jobs. Now I'll know that I'll be working everyday until 4pm and have a lot less stress. So exciting!

 

[livingdeadmoose]

nevvaa!!

Actually, its weird. I think my new schedule, although having less time to myself, will allow me to get in a better training routine. What I've been doing for the past few months is working a lot of odd, part-time gigs and that gets in the way of training and diet more than anything. I could never plan ahead and I often had to miss training just because of unexpected jobs. Now I'll know that I'll be working everyday until 4pm and have a lot less stress. So exciting!

Agree 100%. Part time jobs mess up your schedule so bad. Not just with training but with everything in life.

 

[WitchCraft]

Agree 100%. Part time jobs mess up your schedule so bad. Not just with training but with everything in life.

Yeah man, its a pain in the ass. All of my jobs were 'on-call' so I was always getting bad sleep in the morning knowing that I could very well have to be up and have food planned for the entire day. Then sometimes I would go for two weeks without working.

 

[livingdeadmoose]

Yeah man, its a pain in the ass. All of my jobs were 'on-call' so I was always getting bad sleep in the morning knowing that I could very well have to be up and have food planned for the entire day. Then sometimes I would go for two weeks without working.

I miss my old overnight job sometimes. At the time I didn't have school or any other responsibilities so I just worked a consistent schedule, didn't deal with customers, just used a fork lift all night, then after that did whatever I wanted.

 

[WitchCraft]

2/8/2013

Paused bench
bar x 10
65 x 5
90 x 4
90 x 4
90 x 4
90 x 4
90 x 4
90 x 4
90 x 4
90 x 4

Lat pulldowns
30 x 15
50 x 10
50 x 10
50 x 10

DB Delt raises (to the side)
5 x 15
7.5 x 15
7.5 x 15
7.5 x 15

Face pulls
20 x 15
20 x 15
20 x 15

Decline abs
BW x 15
BW x 15
BW x 15

 

[mdewey]

That Smolov flow

 

[WitchCraft]

2/9/2013

Warm up: Band pull aparts, shoulder dislocations

Paused bench
bar x 10
65 x 5
83 x 5
90 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

Pendlay rows
60 x 8
60 x 5
60 x 5
60 x 5
60 x 5

Pull ups and chin ups,
5 sets of 3-5, can't remember exactly what I did each set

Banded face pulls
x 15, x 15, x 15

Toes to bar
x 5, x 5, x 5
^^First time doing these, I'm pretty surprised I could do them first try.

BW Dips

Notes: Worked really hard today. I'm hoping to see a big bench PR soon.

 

[NurseKnuckles]

Holy bench!

 

[WitchCraft]

Holy bench!

lol, last day of the first week of Smolov!

 

[miaou]

2/9/2013

Warm up: Band pull aparts, shoulder dislocations

Paused bench
bar x 10
65 x 5
83 x 5
90 x 3
95 x 3 x 10

Pendlay rows
60 x 8
60 x 5 x 4

Ftfy.

Toes to bar
x 5, x 5, x 5
^^First time doing these, I'm pretty surprised I could do them first try.

You are now a ballerina.

 

[NurseKnuckles]

lol, last day of the first week of Smolov!

Smolov looks unfriendly!

 

[WitchCraft]

Ftfy.




You are now a ballerina.

Haha, I like typing out all of my sets. Deal with it.

Smolov looks unfriendly!

I don't mind it for the bench actually. I used it for squatting not too long ago and it was awful. I dreaded every training session, but it's not so bad for benching.