The purple notebook. Heavy Lifting + Food = Happiness!

[McJim]

I'm starting this log at the beginning of the insensity phase of the Smolov squat cycle.
I am a member of Team Pump for the summer squat contest and hope to do them all proud with my progress.
The first phase was fun (horrible) adding 15kg to my squat now by the end of this ordeal I hope to add at least another 15 kilo's so my squat goes over 300lbs.

My lifts at the moment are as follows:

Bench press 115kg (253lbs)
Squat 122.5kg (270lbs)
Deadlift 160kg (352lbs)

My current split is wednesday, Friday, Sunday and Monday.

My short term goals are a 137.5kg (300lbs) squat.
A double BW deadlift 170kg (375lbs).
A 125kg Bench press (275lbs).

 

[McJim]

Wednesday 2/7/08

CMF Ladders to 16. A total of 136 chins.​

This was a bit of an impromptue comp between myself and Jack (Smashius) which had to end in a draw as there was squatting to be done.

Squat

60kgx3 reps​

80kgx3 reps​

92.5kgx4 reps
105kgx4 reps x3
105kgx5 reps PR​

14 extra chins to round up to an even 150 total.

 

[McJim]

Friday 4/7/08

Squat

50kgx3 reps
75kgx3 reps
85kgx3 reps
100kgx4 reps
110kgx3 reps PR​

Did some light tricep work

 

[McJim]

Sunday 6/7/08 session 3 missed.
Monday 7/7/08 Session 4

Squat

50kgx3 reps
70kgx3 reps
80kgx4 reps
87.5kgx4 reps
100kgx4 reps x 5 sets​

Dbell overhead press

15eax10 reps
25eax10 reps x 2 sets
25eax8 reps​

Face pulls

15kgx15 reps x 3sets​

 

[McJim]

Wednesday 9/7/08

Squat

50kgx3 reps
75kgx4 reps
85kgx4 reps
100kgx4 reps
110kgx3 reps
110kgx4 reps x 2​

Pull ups

bwx5 reps x 5​

Light lat pulls and external rotations to round off.

 

[McJim]

Friday 11/7/08 session 6

Squat

50kgx3 reps
70kgx3 reps
80kgx3 reps
92.5kgx3 reps
105kgx3 reps
110kgx3 reps x 3
115kgx3 reps NEW PR​

 

[SmashiusClay]

This thread reeks of AIDS.

That is all.

 

[McJim]

Thank you for the constructive comment smash.
It has been noted.
Sunday 13/7/08 session 7 missed

Monday 14/7/08 session 8

Squat

50kgx3 reps
70kgx3 reps
80kgx3 reps
92.5kgx3 reps
105kgx3 reps
110kgx5 reps NEW PR
110kgX4 reps (failed 5th rep)
70kgx3 reps​

A bit bummed out about the failure but will make up for on wednesday.
I did get a new PR so I cant really complain.

 

[McJim]

Smolov Intensity week 3 Session 1
Wednesday 16/7/08

Squat

50kgx3 reps
75kgx3 reps
85kgx3 reps
100kgx3 reps
110kgx5 reps x 4 sets
100kgx5 reps​

Felt much better today not quite 100% but its all coming along relatively well thus far.
Here's to a better day on Friday.

 

[McJim]

Friday 18/7/08 session 10

Squat

50kgx3 reps
75kgx3 reps
85kgx3 reps
100kgx3 reps
115kgx3 reps x 2 sets​

Then did a bit of bicep work.

 

[McJim]

Sunday 20/7/08 session 11

Push Press

40kgx8 reps x 2 sets
50kgx5 reps
60kgx4 reps
70kgx3 reps
77.75kgx1 reps x 2 sets​

A massive underperformance due to brachialis injury so light pressing only for the next few weeks.

Overhead Press

50kgx10 reps x 2 sets​

Chins

BWx5 repsx 5 sets​

Light Reverse curls then wrist roller 40kg 3 x each way.

 

[McJim]

Monday 21/7/08 session 12

Squat

60x3 reps
80x3 reps
92.5x reps
105kgx3 reps
115kgx3 reps x 4 sets​

Followed by weaver walks with squat rack bars.

 

[McJim]

Smolov Intensity phase week 4

Wednesday 23/7/08 session 13

Squat

50kgx3 reps
90kgx3 reps
100kgx4 reps
110kgx5 reps x 3 sets
110kgx4 reps (did not attempt 5th)
70kgx3 reps x 2 sets​

Found it tough, cns is taking a battering hence the non completion but I will persevere.