PR Power Physique
- Thread starter Bloodhy
- Start date
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Smolov JR. Week 1 Day 4
Deadlift
10 x 135#
7 x 185#
5 x 225#
3 x 275#
3 x 315#
3 x 375#
10 x 3 x 415#
Bench
2 x 20 x bar
7 x 95#
6 x 135#
3 x 185#
11 x 3 x 235#
BW:
186.4# after the gym
It's was quite a test of will. I failed the second rep (conv) on my 4th deadlift set, I switched to Sumo and completed the set. I finished the whole thing Sumo as I was mostly Conv yesterday. It took everything I had to finish it, 7-8 min breaks towards the end. My legs are still killing me. I loved it, but it's definitely training mental capacity more than the body.
I hate to say this but I don't think I'll finish the program as is. Wtf was I thinking going from 1-2 work sets a week to 133 work sets a week. I probably have 500# in me right now with the volume I did this week. The bench is totally sustainable, I take 1 minute breaks and I could still go for more.
Deadlift
10 x 135#
7 x 185#
5 x 225#
3 x 275#
3 x 315#
3 x 375#
10 x 3 x 415#
Bench
2 x 20 x bar
7 x 95#
6 x 135#
3 x 185#
11 x 3 x 235#
BW:
186.4# after the gym
It's was quite a test of will. I failed the second rep (conv) on my 4th deadlift set, I switched to Sumo and completed the set. I finished the whole thing Sumo as I was mostly Conv yesterday. It took everything I had to finish it, 7-8 min breaks towards the end. My legs are still killing me. I loved it, but it's definitely training mental capacity more than the body.
I hate to say this but I don't think I'll finish the program as is. Wtf was I thinking going from 1-2 work sets a week to 133 work sets a week. I probably have 500# in me right now with the volume I did this week. The bench is totally sustainable, I take 1 minute breaks and I could still go for more.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Deadlift
5 x 135# This set Conv, the rest is Sumo
8 x 175#
5 x 225#
5 x 275#
2 x 315#
1 x 365#
1 x 405#
1 x 435#
1 x 465#
Bench
20 x bar
10 x 95#
6 x 135#
3 x 175#
6 x 6 x 205#
Bench feels amazing, been working on exploding up as much as I can. Weight feels light and speed is great. Deadlift was probably my 1RM for the day. I'll just stop until Sunday and go for my 500lbs on the 21st. I might go once or twice benching only until then.
5 x 135# This set Conv, the rest is Sumo
8 x 175#
5 x 225#
5 x 275#
2 x 315#
1 x 365#
1 x 405#
1 x 435#
1 x 465#
Bench
20 x bar
10 x 95#
6 x 135#
3 x 175#
6 x 6 x 205#
Bench feels amazing, been working on exploding up as much as I can. Weight feels light and speed is great. Deadlift was probably my 1RM for the day. I'll just stop until Sunday and go for my 500lbs on the 21st. I might go once or twice benching only until then.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Whoa! Congrats. Really strong stuff. Looked easy.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Thanks! I'm really happy with it
Dec 24:
Went to the gym early, first thing in the morning. Try to warm up to do some front squats which I haven't done forever. Pulled a muscle doing a rep at 200lbs. I figured it's the "Erector Spinae Muscle" on the left side, by testing with massages and online pictures. Anything I would do would hurt, even breathing, rotating my neck, getting up, etc. I was pretty scared that it was still bothering me after 3 days but it got better. It was still bothering me this morning (Dec 27) but I did a good stretch and now it's good.
Dec 27:
Deadlift
10 x 135#
8 x 185#
6 x 225#
4 x 275#
3 x 315#
2 x 365#
1 x 405#
2 x 425# 20# PR Beltless
I barely trained in the past two weeks, the speed felt amazing. Warmed up with a lot of Chin-ups/Overhead press to make sure my back was fine. I made sure my back was tight the whole time I was deadlifting. I can't even feel it anymore, everything seems perfect I might hope on the Cube starting tomorrow.
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
Seems to be my first visiting to this log, and I find Smolov Jr deadlifts. I hope future visits yield equally insane acts of lifting heavy things.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Stay tuned, plenty of deadly deadlifts coming in 2015. 545 is next to go up.
Cube [Cycle 1 Week 1]
Deadlift
5 x 2 x 385#
Block Pulls
1 x 405#
3 x 405# (Belt)
Back Raises
3 x 25
Chest Supported Rows
4 x 10 x 70#
DB Shrugs
4 x 20 x 55#
Abs Wheel Rollout
3 x 10
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Cube [Week 1 Cycle 1]
(Winter Lifters 2015)
Klokov Press
17 x bar
10 x 75#
4 x 105#
2 x 125#
1 x 135#
1 x 145#
1 x 155# PR
Rep Bench
3 x (10,10,7) x 195#
Close Grip Bench
2 x 3 x 195#
Bench w/ pause at 1"
2 x 6 x 185#
Lat Pulldown
4 x 10 x 50#
Cable Tris (Rope Grip)
3 x 20 x 30#
Ghetto Jack Knives
1 x 50
(Winter Lifters 2015)
Klokov Press
17 x bar
10 x 75#
4 x 105#
2 x 125#
1 x 135#
1 x 145#
1 x 155# PR
Rep Bench
3 x (10,10,7) x 195#
Close Grip Bench
2 x 3 x 195#
Bench w/ pause at 1"
2 x 6 x 185#
Lat Pulldown
4 x 10 x 50#
Cable Tris (Rope Grip)
3 x 20 x 30#
Ghetto Jack Knives
1 x 50
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
January 1st Progress Pic and Measurements, so I can track progress on the Cube
PRs
Deadlift: 500lbs
Squat: 365lbs
Bench: 275lbs
Bodyweight
184.5lbs
Measurements
Forearms: 11.5"
Neck: 16.5"
Hips: 39.5"
Arms: 13.5" (15.5"flex'd)
Thighs: 22.25"
Calves: 16"
Chest: 40.5"
Shoulders: 47.5"
Zero posing skills:
PRs
Deadlift: 500lbs
Squat: 365lbs
Bench: 275lbs
Bodyweight
184.5lbs
Measurements
Forearms: 11.5"
Neck: 16.5"
Hips: 39.5"
Arms: 13.5" (15.5"flex'd)
Thighs: 22.25"
Calves: 16"
Chest: 40.5"
Shoulders: 47.5"
Zero posing skills:
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Cube [Week 1 Cycle 1]
Speed Squat
10 x bar
10 x 95#
8 x 135#
5 x 195#
8 x 3 x 235#
Front Squats
5 x 135#
5 x 185#
3 x 3 x 225#
Pause Squats
2 x 6 x 215#
Lunges
3 x 10 x 135#
Seated Leg Curls
3 x 20 x 130#
Leg Extensions
3 x 12 x 125#
Crunches
3 x 40
Amazing workout, way to start the year. Everything felt good and strong.
Speed Squat
10 x bar
10 x 95#
8 x 135#
5 x 195#
8 x 3 x 235#
Front Squats
5 x 135#
5 x 185#
3 x 3 x 225#
Pause Squats
2 x 6 x 215#
Lunges
3 x 10 x 135#
Seated Leg Curls
3 x 20 x 130#
Leg Extensions
3 x 12 x 125#
Crunches
3 x 40
Amazing workout, way to start the year. Everything felt good and strong.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Cube [Week 1 Cycle 1]
Winter Lifters 2015
Klokov Press
10 x bar
5 x 65#
5 x 75#
3 x 85#
5 x 95#
5 x 105#
6 x 125#
3 x 135# [Joker]
5 x 105#
8 x 95#
5 x 10 x bar
Seated Calf Raises
2 x 30 x 45#
2 x 25 x 45#
Conc. Curls
4 x 10 x 30#
Lat Pulldown
4 x 10 x 50#
Triceps Pushdown Close Grip
6 x (30,25,20,15,10,5) x 50#
Side Abs
3 x (25,20,15)
[YT]JFHPAw_xXUQ[/YT]
Winter Lifters 2015
Klokov Press
10 x bar
5 x 65#
5 x 75#
3 x 85#
5 x 95#
5 x 105#
6 x 125#
3 x 135# [Joker]
5 x 105#
8 x 95#
5 x 10 x bar
Seated Calf Raises
2 x 30 x 45#
2 x 25 x 45#
Conc. Curls
4 x 10 x 30#
Lat Pulldown
4 x 10 x 50#
Triceps Pushdown Close Grip
6 x (30,25,20,15,10,5) x 50#
Side Abs
3 x (25,20,15)
[YT]JFHPAw_xXUQ[/YT]
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Cube [Week 2 Cycle 1]
Speed Deadlift
8 x 135#
9 x 185#
6 x 225#
4 x 275#
8 x 3 x 315#
Block Pulls 2"
2 x (6,7) x 335#
Deficit DL
2 x (7,8) x 285#
Back Extensions
4 x 26
Lat Pulldown
5 x 15 x 85#
BB Rows
3 x 10 x 95#
T-Bar Rows
3 x 10 x 45#
Crunches
3 x 45
Speed Deadlift
8 x 135#
9 x 185#
6 x 225#
4 x 275#
8 x 3 x 315#
Block Pulls 2"
2 x (6,7) x 335#
Deficit DL
2 x (7,8) x 285#
Back Extensions
4 x 26
Lat Pulldown
5 x 15 x 85#
BB Rows
3 x 10 x 95#
T-Bar Rows
3 x 10 x 45#
Crunches
3 x 45
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Cube [Week 2 Cycle 1]
Heavy Bench
25 x bar
20 x 95#
15 x 135#
5 x 185#
5 x 3 x 225#
Close Grip Bench
2 x 3 x 235#
Bench w/ pause at 1"
2 x 6 x 215#
DB Shrugs
3 x 40 x 50#
Tris Pushdown Close Grip
4 x 25 x 50#
Abs Wheel Rollout
1 x 15
Great workout. Will be rushed on Wednesdays for the next couple months but I'll try to go heavy. Want to do Power Shrugs but all the bars were taken. The gym is insanely packed right now.
Heavy Bench
25 x bar
20 x 95#
15 x 135#
5 x 185#
5 x 3 x 225#
Close Grip Bench
2 x 3 x 235#
Bench w/ pause at 1"
2 x 6 x 215#
DB Shrugs
3 x 40 x 50#
Tris Pushdown Close Grip
4 x 25 x 50#
Abs Wheel Rollout
1 x 15
Great workout. Will be rushed on Wednesdays for the next couple months but I'll try to go heavy. Want to do Power Shrugs but all the bars were taken. The gym is insanely packed right now.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Cube [Week 2 Cycle 1]
Rep Squat
15 x bar
5 x 95#
10 x 135#
8 x 185#
8 x 225#
3 x (8,5,8) x 255#
Front Squats
5 x 135#
5 x 185#
2 x (4,5) x 225#
Leg Curls
6 x 25 x 115#
Leg Extensions
5 x 10 x 85#
5 x 15 x 70#
5 x 20 x 55#
Abs
Mixed x 150 total
Officially felt like shit. Didn't do my pause squats or my lunges so I compensated with more machine work.
Rep Squat
15 x bar
5 x 95#
10 x 135#
8 x 185#
8 x 225#
3 x (8,5,8) x 255#
Front Squats
5 x 135#
5 x 185#
2 x (4,5) x 225#
Leg Curls
6 x 25 x 115#
Leg Extensions
5 x 10 x 85#
5 x 15 x 70#
5 x 20 x 55#
Abs
Mixed x 150 total
Officially felt like shit. Didn't do my pause squats or my lunges so I compensated with more machine work.
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 962
Cube [Week 2 Cycle 1]
Klokov Press
15 x bar
5 x 65#
5 x 75#
3 x 85#
3 x 100#
3 x 115#
5 x 130#
2 x 140# Joker
3 x 115#
10 x 100#
5 x 10 x bar
Seated Calfs Raises
6 x 25 x 45#
DB Hammer Curls
6 x 20 x 25#
Ghetto Jackknifes
6 x 25
Lat pulldown
6 x 10 x 42.5#
Tris Pushdown Close Grip
8 x 25 x 42.5#
Great workout. I watched a lot of George Leeman lately and I'm adding a lot of volume to my assistance.
Klokov Press
15 x bar
5 x 65#
5 x 75#
3 x 85#
3 x 100#
3 x 115#
5 x 130#
2 x 140# Joker
3 x 115#
10 x 100#
5 x 10 x bar
Seated Calfs Raises
6 x 25 x 45#
DB Hammer Curls
6 x 20 x 25#
Ghetto Jackknifes
6 x 25
Lat pulldown
6 x 10 x 42.5#
Tris Pushdown Close Grip
8 x 25 x 42.5#
Great workout. I watched a lot of George Leeman lately and I'm adding a lot of volume to my assistance.
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