-
Xenforo is upgrading us to version 2.3.7 on Tuesday Aug 19, 2025 at 01:00 AM BST (date has been pushed). This upgrade includes several security fixes among other improvements. Expect a temporary downtime during this process. More info here
Deadlifts and milkshakes
- Thread starter WitchCraft
- Start date
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
2/10/2013
Warm up: jog around gym, leg swings, BW glute bridges
Rack pulls (pins just above knee)
bar x 10
95 x 5
115 x 5
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3 PR
Shrugs
135 x 7 (too heavy)
95 x 15
95 x 15
Notes: I'm still trying to be cautious about my back. Probably won't pull from the floor for a few weeks. I noticed a big weakness of mine: my upper back strength (or lack there of). So I did some shrugs.
Warm up: jog around gym, leg swings, BW glute bridges
Rack pulls (pins just above knee)
bar x 10
95 x 5
115 x 5
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3 PR
Shrugs
135 x 7 (too heavy)
95 x 15
95 x 15
Notes: I'm still trying to be cautious about my back. Probably won't pull from the floor for a few weeks. I noticed a big weakness of mine: my upper back strength (or lack there of). So I did some shrugs.
- Joined
- Jun 1, 2008
- Messages
- 10,466
- Reaction score
- 251
Not for me!
Linear progression continues for me.....
By the way, WC! Good on you for doing Smolov!
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
2/11/2013
Paused Bench
bar x 10
65 x 5
75 x 5
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
Squat
bar x 5
65 x 5
85 x 5
105 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
BB Good Mornings
bar x 10
65 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Notes: I have been getting bad sleep this past weekend and by bad sleep, I mean, no sleep. I've been stressed out about the new job offer. They weren't contacting me to make the official offer and I was really worrying about it. As a result, my central nervous system was SHOT today. I was shaking, felt really over-heated and everything looked really fuzzy (literally, couldn't see clearly). Somehow I managed to get through all of this work beltless. Gonna stuff my belly now and take a long nap.
Paused Bench
bar x 10
65 x 5
75 x 5
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
Squat
bar x 5
65 x 5
85 x 5
105 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
BB Good Mornings
bar x 10
65 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Notes: I have been getting bad sleep this past weekend and by bad sleep, I mean, no sleep. I've been stressed out about the new job offer. They weren't contacting me to make the official offer and I was really worrying about it. As a result, my central nervous system was SHOT today. I was shaking, felt really over-heated and everything looked really fuzzy (literally, couldn't see clearly). Somehow I managed to get through all of this work beltless. Gonna stuff my belly now and take a long nap.
- Joined
- Jun 1, 2008
- Messages
- 10,466
- Reaction score
- 251
Without having to go through the reading process; when will you know if Smolov worked? Do you test at the end, or are you hitting PRs during the process?
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
That's a good question. I think most of these sets from this week on will be volume PRs. Right now I'm judging my progress on the speed of my reps. 90 for 6 x 6 felt like a bag of groceries, so I know my bench strength has improved.
A week before the meet, I'll probably work up to a 1RM or close to it to see where I'm at. I don't expect to see anything magical, but a 5 pound PR would be nice!
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
2/12/2013
Paused bench
bar x 10
65 x 5
85 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Banded face pulls
x 15, x 15, x 15
Banded pull aparts
x 15, x 15, x 15
One armed DB push press
20 x 5 ea
25 x 5 ea
25 x 5 ea
Notes: I am FRIED. I squatted much wider yesterday than I normally do and I can feel it in my glutes. It was hard for me to set up for the bench today because of it! GHETTO BOOTAY
Paused bench
bar x 10
65 x 5
85 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Banded face pulls
x 15, x 15, x 15
Banded pull aparts
x 15, x 15, x 15
One armed DB push press
20 x 5 ea
25 x 5 ea
25 x 5 ea
Notes: I am FRIED. I squatted much wider yesterday than I normally do and I can feel it in my glutes. It was hard for me to set up for the bench today because of it! GHETTO BOOTAY
Last edited:
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
I just started my new job and it's nearly impossible to get training in on days that I have work followed by class. The gym is not even open by the time I am done! I'll hopefully figure out some kind of schedule. Can't have the best of both worlds I guess.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
2/16/2013
Handstand Seminar: Gardiner Athletics
I went to a handstand seminar yesterday with an Oly coach. About 15 people attended and it was 3 hours long.
I went into the seminar having NO experience with handstands, not being able to kick up against the wall or even do a headstand. The coach was amazing and was very patient with me.
The three hours was grueling for me because the exercises were really uncomfortable (scary) and I wasn't able to do them most of the time. I almost gave up about halfway through and just sat down saying there was no point to continuing because I wouldn't be able to do the rest of the progressions. There were some really great people and the coach didn't put up with my shit so he made me keep going. I ended up leaving being able to kick up against the wall on my own, and do a handstand on my own for a few seconds.
I wanted to write this down so that I could remember that I need to stop creating mental barriers for myself. I always have this "I can't" attitude and it holds me back.
Here is some upside down goodness for those of you who don't like to read.
Also, here is a list of the progressions that we did.
Handstand progressions
Shoulder dislocations with PVC pipe
Three legged dog runs (run around the gym with two hands on the ground, one leg up like you're about to go in a handstand and using the other leg to pull you around)
Headstand
Practiced the start of a handstand landing with hands on the wall first
Kick against wall, shift weight from hand to hand
Cartwheel
Bailing from a handstand against the wall
Bailing from a handstand away from the wall (I had a spot)
Walking handstands (Obviously I did not participate in this)
My goal is to be able to graduate from the wall and be able to a handstand completely on my own. I don't think I'm that far off from being able to do it.
Handstand Seminar: Gardiner Athletics
I went to a handstand seminar yesterday with an Oly coach. About 15 people attended and it was 3 hours long.
I went into the seminar having NO experience with handstands, not being able to kick up against the wall or even do a headstand. The coach was amazing and was very patient with me.
The three hours was grueling for me because the exercises were really uncomfortable (scary) and I wasn't able to do them most of the time. I almost gave up about halfway through and just sat down saying there was no point to continuing because I wouldn't be able to do the rest of the progressions. There were some really great people and the coach didn't put up with my shit so he made me keep going. I ended up leaving being able to kick up against the wall on my own, and do a handstand on my own for a few seconds.
I wanted to write this down so that I could remember that I need to stop creating mental barriers for myself. I always have this "I can't" attitude and it holds me back.
Here is some upside down goodness for those of you who don't like to read.
Also, here is a list of the progressions that we did.
Handstand progressions
Shoulder dislocations with PVC pipe
Three legged dog runs (run around the gym with two hands on the ground, one leg up like you're about to go in a handstand and using the other leg to pull you around)
Headstand
Practiced the start of a handstand landing with hands on the wall first
Kick against wall, shift weight from hand to hand
Cartwheel
Bailing from a handstand against the wall
Bailing from a handstand away from the wall (I had a spot)
Walking handstands (Obviously I did not participate in this)
My goal is to be able to graduate from the wall and be able to a handstand completely on my own. I don't think I'm that far off from being able to do it.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
2/18/2013
Paused bench
bar x 10
65 x 5
85 x 5
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
Machine rows
90 x 5
70 x 10
70 x 10
AB machine
70 x 15
70 x 15
70 x 15
Quad extension (single leg)
30 x 15
30 x 15
30 x 15
Notes: While trying to impress Steve with my new handstand skills, I tried to do a handstand upon arrival at the gym yesterday. I was going in there to bench but wanted to try a HS before I started lifting. I was having a little trouble getting up to the wall. I kicked real hard on my last try, got into a handstand and my arms gave out. I smashed my head and neck onto the concrete. I don't think I've ever felt so terrified in my life. My head and neck instantly were pounding with pain. I laid down flat for a few minutes and started to feel really nauseous. I decided it wasn't a good idea to bench and went home. I slept all day and night. I feel fine today but I have a pretty bad headache and my neck is very stiff. I'm so grateful that I'm not seriously injured but I'm still a little worried about any damage that this caused.
durpydurp gym idiot
Paused bench
bar x 10
65 x 5
85 x 5
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
Machine rows
90 x 5
70 x 10
70 x 10
AB machine
70 x 15
70 x 15
70 x 15
Quad extension (single leg)
30 x 15
30 x 15
30 x 15
Notes: While trying to impress Steve with my new handstand skills, I tried to do a handstand upon arrival at the gym yesterday. I was going in there to bench but wanted to try a HS before I started lifting. I was having a little trouble getting up to the wall. I kicked real hard on my last try, got into a handstand and my arms gave out. I smashed my head and neck onto the concrete. I don't think I've ever felt so terrified in my life. My head and neck instantly were pounding with pain. I laid down flat for a few minutes and started to feel really nauseous. I decided it wasn't a good idea to bench and went home. I slept all day and night. I feel fine today but I have a pretty bad headache and my neck is very stiff. I'm so grateful that I'm not seriously injured but I'm still a little worried about any damage that this caused.
durpydurp gym idiot
- Joined
- May 9, 2005
- Messages
- 6,528
- Reaction score
- 3
Lulz!
I'm glad you're ok. I've hurt my neck before and I know how much that sucks. I once landed on my neck doing a backflip attempt (on a mat, not on the concrete), and there was that split second where I didn't know if everything was alright.
Handstands were the bane of my existence a couple of years ago. (I still suck at them, just not in the royal fashion that I used to).
Good stuff! (not the banging head on concrete part)
I'm glad you're ok. I've hurt my neck before and I know how much that sucks. I once landed on my neck doing a backflip attempt (on a mat, not on the concrete), and there was that split second where I didn't know if everything was alright.
Handstands were the bane of my existence a couple of years ago. (I still suck at them, just not in the royal fashion that I used to).
Good stuff! (not the banging head on concrete part)
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Oh no! That sounds really painful.
I was so scared that I had a concussion because of the nausea and sleepiness. I'm also still concerned that I just don't feel the neck pain yet. When I tore my MCL, I didn't feel it until 4 days later. Eek!
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
For the lulz:
- Joined
- Jan 29, 2010
- Messages
- 1,078
- Reaction score
- 0
So, do you do anything but bench press and handstands?
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
I did a burn out set on the leg extensions? Can't you read?
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
2/21/2013
Last day of smolov
Paused bench
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
(volume PR)
110 x 1
115 x 1 (matched paused PR)
120 x BIG FAT FAIL, GOD DAMNIT BALLS
Notes: I'm competing in a bench only meet this Saturday. It's not very important to me and I haven't really been training hard for it. My motivation is flat lined right now. I'm so unmotivated that I don't even want someone to try and motivate me, so don't even try. It'll just happen on its own I guess.
Last day of smolov
Paused bench
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
(volume PR)
110 x 1
115 x 1 (matched paused PR)
120 x BIG FAT FAIL, GOD DAMNIT BALLS
Notes: I'm competing in a bench only meet this Saturday. It's not very important to me and I haven't really been training hard for it. My motivation is flat lined right now. I'm so unmotivated that I don't even want someone to try and motivate me, so don't even try. It'll just happen on its own I guess.
This, don't feel bad about not getting a PR after doing all your normal worksets.
