Ronin's Unbeaten Path

[ronin0352]

Failure​

Well, I guess I'll have to post my old 463# PR video for the PR for Graedy. My time in the gym was pretty useless today. 3 1/2 hours of sleep, interrupted sleep at that, and trying to pull a PR don't mix well. That or I suck, I'm hoping it's the former instead of the latter.

Warm Up

Elliptical Machine - 5 minutes on lvl 12 @110spm.

Dead Lift

Warm-up sets
1 - 70kg x 15 (Felt pretty good)
2 - 120kg x 10 (Still felt good)

Work Sets
1 - 170kg x 3 (No problem)
2 - 200kg x 1 (Went up easy, I'm getting excited about setting a new PR)
3 - 220kg x 0
4 - 220kg x 0
5 - 220kg x 0 (Got about 6 or 8 inches off the ground every time and just died)
6 - 210kg x 0 (OK, This was my 1RM already. Must have just worn myself out on the failed attempts)
7 - 200kg x 0 (Fuck! I got this easy a little while ago. Time to go kill myself I guess.)

SLDL on step

1 - 275# x 5
2 - 275# x 5
3 - 275# x 5

Good Mornings

1 - 225# x 5
2 - 225# x 5

Out of time. What a shitty workout. I think I should have stayed in bed today.

Moral of the story: Get more fuckin sleep if you're planning to attempt big numbers.

 

[ronin0352]

Smolov Introductory Cycle Week 1/Day 1​

Light quick warm up of PC:
RDL - 135 x 12

Squats

1 - 265 x 8
2 - 265 x 8
3 - 265 x 8
4 - 285 x 5
5 - 305 x 2
6 - 305 x 2
7 - 325 x 1

**Felt really easy actually. I'm putting this in here so in 5 weeks or so when I'm ready to die I can look back at how foolish & optimistic I am now. **

Bench

Warm-up Sets
1 - 135 x 18
2 - 185 x 8

Work Sets
1 - 205 x 3
2 - 205 x 3
3 - 205 x 3
4 - 215 x 2
5 - 215 x 2
6 - 225 x 2

Assisted Dips

1 - 70# assist x 7
2 - 70# assist x 5
3 - 85# assist x 8

**Still pretty uncomfortable with these. Kind of a weird pain in the surgery shoulder. Think I'll increase the assistance weight & go for higher reps next time. Any tips??**

 

[ronin0352]

Smolov Intro Week 1/Day 2​

Warm Up

Elliptical - 5 minutes @ lvl 5 Started about 100 spm, ended about 130 spm. Just intended to loosen up the legs a little and get the blood flowin a little.

Squat

1 - 265 x 8
2 - 265 x 8
3 - 265 x 8
4 - 285 x 5
5 - 305 x 2
6 - 305 x 2
7 - 325 x 1

**Felt pretty good, a little soreness from yesterday. My legs are pretty stiff now though, so I'm guessing tomorrow is gonna be a little rougher workout**

Hang

1 minute from pull-up bar. Recommended on one of the sites I read on Smolov, so I tried it. Felt good, but hard to completely relax my shoulder. I think I'll keep doing it but keep the duration short instead of the 5 minutes or so recommended.

DB Rows

1 - 100 x 6
2 - 110 x 4
3 - 120 x 3
4 - 120 x 3
5 - 120 x 3
6 - 120 x 3
7 - 130 x 3
8 - 130 x 3

Hang

1 1/2 Minutes

Cool Down

Walked about a half mile or so to the mall to meet my g/f & our daughter, then walked around the mall too.

 

[ronin0352]

Smolov Intro - Week 1/Day 3​

Warm Up

Elliptical 5 min @ lvl 5 - 100 spm - 120 spm

BW Squats x 18

SLDL - 135# x 12

Squat

1 - 285 x 5
2 - 285 x 5
3 - 285 x 5
4 - 285 x 5
5 - 305 x 3
6 - 325 x 2
7 - 325 x 2
8 - 365 x 1

Seated OHP

Warm-up Sets
1 - Bar (45#) x 25
2 - 95 x 12

Work Sets
1 - 135 x 5
2 - 155 x 3
3 - 155 x 3
4 - 155 x 3
5 - 155 x 3
6 - 165 x 2
7 - 165 x 2
8 - 175 x 1

Cubans Super-set w/ Bent-over Lateral Raises
(Rehab/Prehab work)

1 - 20# x 20/20
2 - 20# x 20/18

Cool Down

Elliptical - 10 minutes @ lvl 5 - 110 spm - 130 spm.

**Hmmmmm, apparently the thing holding my SOHP back must have been lack of core strength/stability and not my shoulder. Something to focus on after Smolov finishes kicking my ass.

 

[ronin0352]

Smolov Intro - Week 1/Day 4​

Warm Up

Elliptical - 5 minutes @ lvl 5 about 120 - 130 spm

Lunges
(reps per leg)

Warm-up Set
1 - 95 x 8

Work
1 - 135 x 8
2 - 155 x 8
3 - 155 x 8

Pull Ups (Assistance Machine)

1 - 55# x 5
2 - 55# x 5
3 - 55# x 5
4 - 55# x 5
5 - 55# x 5

Inverted Rows

1 - BW x 5
2 - BW x 5
3 - BW x 6

Jump Rope

1 minute @ 140 jumps/minute followed by 30 seconds rest X 4

 

[Standard]

Good work man, those pics are cool. I met Gray before he's a good guy, very humble and talented at the same time, he shoud be a force in the UFC.

 

[ronin0352]

Good work man, those pics are cool. I met Gray before he's a good guy, very humble and talented at the same time, he shoud be a force in the UFC.

Thanks, I was wondering if anybody ever looked at this, lol.

 

[ronin0352]

Smolov Intro - Week 1/Day 5​

Warm Up

Elliptical - 5 minutes @ lvl 10 - 100-110 spm

Bulgarian Lunges

Warm-up Sets
1 - Bar x 10
2 - 95 x 10

Work Sets
1 - 155 x 8 (OK, these suck even worse than regular lunges)
2 - 155 x 8
3 - 155 x 8 (I officially hate these...which means I'll be adding them to my routine once I finish Smolov)

Bench

Warm-up Sets
1 - 135 x 18
2 - 185 x 8

Work Sets
1 - 205 x 3
2 - 205 x 3
3 - 215 x 3
4 - 215 x 3
5 - 225 x 3
6 - 225 x 3
7 - 235 x 2
8 - 245 x 1 (Post-surgery PR)

**Felt like I could have possibly put up 255, but I really don't want to push it too hard still.

 

[ronin0352]

Here's the DL video I promised before. The quality sucks, my g/f was using her phone cause we didn't take the camera that day.
<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/iG20J_tCg-Q"> </param> <embed src="http://www.youtube.com/v/iG20J_tCg-Q" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>

 

[ronin0352]

Smolov Intro - Week 1/Day 6​

Warm Up

Elliptical - 5 minutes @ lvl 12 90 - 100 spm

Lunges

Warm-up
1 - Bar x 10 followed immediately by 10 jump squats with the bar.
(Really just attempting to loosen up my legs...got some serious DOMS going on today. Didn't work)

1 - 175 x 8
2 - 175 x 8
3 - 175 x 8

Cool Down

Elliptical - 5 minutes @ lvl 5 100 - 110 spm

Stretching for about 15 minutes. Hurt like hell, but after my contrast shower I'm feeling a little better, and I'm hoping for about an extra 2-3 hours of sleep tomorrow since it's a rest day.

 

[ronin0352]

Smolov Intro Cycle - Week 2/Day 1​

Warm Up

Elliptical - 6 minutes @ lvl 8 ~130spm

Squats

Warm-up Sets
1 - 135 x 12
2 - 225 x 8

Work Sets
1 - 345 x 2
2 - 345 x 2

DB Rows

1 - 120 x 3
2 - 120 x 3
3 - 120 x 3
4 - 130 x 3
5 - 130 x 3
6 - 130 x 3
7 - 140 x 2
8 - 120 x 5

SLDL on raised step
(Idea for this came from Ascendent's log. in bottom position, bounced 3 times maximizing stretch of PC then accelerating up quickly. Done mainly as a cool-down/stretching exercise.)

1 - 225 x 8
2 - 225 x 8

 

[Standard]

Thanks, I was wondering if anybody ever looked at this, lol.

If it makes you feel better mine is filled with 3/4's random junk. This is a much cleaner alternative. There are alot of goos logs though, i really wish i had time to follow alot of them but i tend to just pop my head in now and again

 

[ronin0352]

I do appreciate it. Any tips you feel inclined to give are welcome too.

 

[Vedic]

Post your diet man, so we can follow it with the squat cycle.

 

[ronin0352]

I'll get back to ya on that. For now let's just say that I eat lean meat (steak, pork, chicken, salmon, cod, thresher shark, & orange roughy - usually cooked on the Foreman Grill), lots of mixed greens (a bowl that holds 7 cups of water, overflowing with mixed greens & extra spinach with a little EVOO/balsamic vinegar is my salad with most meals), eggs w/ a couple cups of spinach cooked in red palm oil (unless I'm cooking for others too, then I use EVOO, since my daughter doesn't seem to care for the flavor of palm oil, silly girl) If I have a night off, I'll cook a London Broil with EVOO and seasonings & steam up some broccoli and/or make a salad big enough for all of us, and bring the leftovers out here to work the next night.

And of course there's the multi-vit, fish oil, greens supp, carnitine, creatine, BA, GABA, ZMA, and protein shake (whey for PWO, & a blend for other times - no more than twice a night, sometimes not at all if I'm not busy) Wow, that's a lot of supps and I cut it down from all the crap I used to take before I found D&S.

 

[ronin0352]

Rest

According to the Smolov program, today is a rest day so I decided on some active recovery. Dug out the old mountain bike, aired up the tires, etc and went for about a 30 minute ride on the path down the road by the lake. I'm gonna have to start doing that more often. I felt really good, little bit of burning in the thighs from the constant pedaling, but nothing major. Worked up a sweat, but wasn't drenched. Raised the HR, but wasn't racing. Breathing hard, but not sucking wind. Perfect.

I'm not doing it next rest day though (Thursday). I'm actually planning to try to get an extra couple hours sleep. I don't know if it will work, since I seem to be waking up a minute or two before my alarm goes off these days, but I'm gonna try. I'm afraid this ~5 hrs/day is gonna catch up to me on Smolov when I get to the meso-cycles.

 

[ronin0352]

Smolov Intro - Week 2/Day 2​

Warm Up

Elliptical - 5 minutes @ lvl 8 ~110-120 spm

Squats

Warm up sets
1 - 135 x 20
2 - 225 x 10

Work set
1 - 345 x 3

**Seems weird to only do one work set, but that's what it calls for, so there it is...**

Seated OHP

Warm-up sets
1 - Bar x 25
2 - 95 x 12

Work sets
1 - 165 x 2 (should have known better than to start that heavy, work your way up dumbass)
2 - 155 x 3
3 - 155 x 3
4 - 155 x 3
5 - 165 x 3
6 - 165 x 3
7 - 165 x 3
8 - 175 x 2

Rehab/prehab - Cubans supersetted with bent-over lateral raise

1 - 15 x 30/25
2 - 20 x 20/20

Skipped Cool Down due to time crunch. Needed to go look at a piece of property I was interested in buying. No good, should have cooled down, lol.

 

[ronin0352]

Smolov Intro - Week 2/Day 3​

Warm Up

Elliptical - 5 minutes @ lvl 8 ~ 110-120 spm

Squat

1 - 135 x 12
2 - 225 x 8
3 - 345 x 5

Pull Ups (assisted still:icon_sad

1 - 70 x 8
2 - 70 x 8
3 - 55 x 5
4 - 55 x 5
5 - 40 x 3
6 - 40 x 3
7 - 25 x 0 (got a half-rep twice...couldn't get the complete pull up though)
8 - 40 x 3

Inverted Rows

1 - BW x 10
2 - BW x 10
3 - BW x 10
4 - BW x 10

Spinal Decompression

Hang from pull-up bar for about 90 seconds. Felt good, but still hard to relax the bad shoulder.

Cool down

Little bit of stretching, no time for any light cardio today. I need to get up and get my ass in gear quicker cause this seems to be happening more and more often.

 

[Centaur]

I look every once in a while, but I'm so busy a barely have time to find porn, much less comment on stuff.

You DL vid:

Good work, but it looks like you hitched it a bit.

You doing anything else for you shoulder? Acupuncture or something?

 

[ronin0352]

:redface:Yeah, I did a bit.

As for the shoulder, not really. I'm working on bench, rows, pull ups, OHP's and Cubans/bent-over lateral raises in the gym. I also have a cheap band tied to my door handle in my truck so I can do rotational work during my hour drive to and from work. I also have another one here at work tied to the door knob so I can do the same stuff on the other side.