No Rest for the Weary

[dinpappa]

175 x 10 x 3

10 sets of 3x175? Thats awesome! 200 is in the bank!

 

[calvus]

Nice job CRZA!!! Congrats on the bench PR & the squatting is looking good!!

 

[toonie]

1 more week!!

 

[CRZA]

175 x 10 x 3

10 sets of 3x175? Thats awesome! 200 is in the bank!

Yes, 10 sets of 3. 3 sets of 10 would suck
Thanks man, I hope so

Nice job CRZA!!! Congrats on the bench PR & the squatting is looking good!!

Thanks buddey, appriciate it

1 more week!!

Yeah Buddeey!

Smolov w3d1
Squats
goblets x 10,10
50 x 5
70 x 5
90 x 5
110 x 3
130 x 3
belt on
152.5 x 4 x 9
Not bad at all, allthough my lower back was screaming for mercy.
Horrible

Bench Press, paused
bar x 10
50 x 5
70 x 3
90 x 3
110 x 2,2,2,3,3,3,3,3
sucked.

Chins
bw x 5
+10 x 5,5,5

Shrugs
70 x 5
95 x 8,8,10

Spread eagle situp
+10 x 15
+15 x 15
+20 x 15


Plate extensions
+ 20 x 5
+ 40 x 6,6
+ 25 x 15

 

[JauntyAngle]

It really looks like you are going to *crush* 200kg.

I hope you are preparing some suitable celebration pictures.

 

[CRZA]

Thanks Jaunty, I hope so
Ill make sure to get some pictures worthy of the occasion.

Smolov w3d2
Squats
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
130 x 2
150 x 2
belt on
162.5 x 5 x 7
Last one was the best. Good speed

Push Press
bar x 8 strict
40 x 8 strict
60 x 3 strict
67.5 x 3 strict
82.5 x 16 singles in 15 minutes
3 with slow negative. fairly hard. technique needs improvement.


Rows
60 x 5
70 x 5
80 x 5
80 x 5

Shrugs
80 x 5
95 x 8,10,10

Ab roller
bw x 5
+ 10 x 5
+ 15 x 5
+ 20 x 10
bw x 10

Upton:

 

[CRZA]

Smolov Squats
w3d3
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
130 x 3
150 x 2
belt on
170 x 7 x 5
this was easy, no kidding.

paused Bench Press
bar x 8
50 x 5
70 x 5
90 x 3
110 x 2,2,3,3,3,3,3,3
Meh, 4th set was sexy. Wish all my bench sets looked like that.
3 close grips, 3 medium and 2 wide sets

Chins
bw x 5
+15 x 3 x 3

Shrugs
70 x 5
95 x 8,8,8


Spread eagle sit ups
+ 10 x 10
+ 20 x 15,15,15

Kate looks great in b&w too

 

[dinpappa]

I need a temporary writeup on who smolov is going, and what you hope will be your end target weight. Much because ive kinda in my own way dismissed smolov as something for a russian bear with a pharmacy in his gymbag to be able to do, but not applicable to tiny me with only my waterbottle and snickers

 

[CRZA]

lol. You can def. do smolov, especially the base cycle without being some kind of a beast.
I always do it when I have summer vacation, then I get more sleep and food than the rest of the year so recovery is very good.
I also squat every other day, as I hate doing back to back days with any exercise.

I know i can get 200, pretty sure I can do 205, and I would be very pleased with 210

Smolov w3d4
Squats
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
140 x 3
160 x 2
belt on
180 x 10 x 3
Cant complain

Push Press
bar x 10 strict
40 x 5 strict
60 x 5 strict
70 x 3 strict
80 x 1
85 x 16 singles in 15 minutes
3 were done with slow negative. These are starting to suck lol.
Triceps were fried

Rows
60 x 5
70 x 5
75 x 5
80 x 8

Shrugs
60 x 8
97.5 x 8,8,10

Ab roller
bw x5
+15 x 10,10
bw x 10

Maybe a little blasphemy, but im looking forward to NOT squatting for at least 4-5 days

 

[hatchoo]

Nice. I can't wait to see the results of your smolov jr training. How many times have you done it?

 

[CRZA]

Nice. I can't wait to see the results of your smolov jr training. How many times have you done it?

Thanks man. Ive done smolov jr for bench twice, and smolov for squat twice (one time only squatted twice per week)

paused Bench Press
bar x 10
50 x 5
70 x 5
90 x 5
110 x 2,3,3,3,3,3,3,3
ok

Push Press
50 x 3
60 x 2
70 x 1
80 x 15 singles in 15 minutes
had to lower weight, was hard after bench

EDT 10minutes
Chins bw x 5,5,5,5,5,5,5
Incline dumbbell presses 15kg x 15,15,12,10

 

[dinpappa]

Strong lifts and hot babes, what can i say? You always deliver!

 

[CRZA]

Squats
goblets x 15,15
50 x 5
70 x 5
90 x 5
belt
110 x 3
130 x 2
150 x 2
170 x 2
190 x 1
200 x 1 +5
205 x 1 + 10
210 x 0
205 depth was questionable, so i tried to go deep with 210, and it got way to deep, lost all tightness and had to put it on the pins. oh well.

Deadlifts
110 x 3
150 x 3
170 x 3
190 x 2
dissapointing deadlifts..

Curls on incline bench
15kg x 8,8,8
man, these burn

 

[CRZA]

ops, forgot the video

 

[JauntyAngle]

Congratulations on the squat PR! And also the new KU pics.

 

[toonie]

Congrats on the squat PRs!

Lightning is bad and you're wearing dark pants so can't be sure. I personally thought it was a wee bit high but not terrible. I have no doubt you can get below parallel since it looked so easy regardless.

 

[CRZA]

Thanks guys. I agree. Looks highish.
Going to wear some white / grey pants next time i go for a PR. Best would be no pants, just boxers. haha.

 

[belph]

Good pics, sir ! And congrats on PR.

 

[dinpappa]

Congrats!

 

[CRZA]

Good pics, sir ! And congrats on PR.

Congrats!

Thanks guys!

Bench Press, paused
bar x 10
50 x 5
70 x 5
90 x 5
110 x 3,3,3,3,3,3,3,3
70 x 6. wow, little power left
moving up next week. only 2.5kgs.
Paused is damn hard for reps

Push Press
bar x 10
50 x 3
60 x 2
65 x 2 strict, suck
75 x 1
82.5 x 1 hard
70 x 8 x 2 in 10 minutes

10 min EDT
Chins x 5,5,5,5,5,5,5
Incline bench 15kg x 15,15,15,10,10

Vulcan gripper
1/1 x 5
2/2 x 5
3/3 x 5
4/4 x 5
5/5 x 5
6/6 x 7R PR
6/6 x 3L
3/3 x 20,20,20
Thoughts on gripper training:
Seems like I progress more when I leave the gripper alone for a while (little frequency).. weird. So im probably going with one volume day (like today) and one with more intensity.