Whiskey, War, Suicide, and Guns

[liquid!]

 

[Cratos]

You are a real American.

 

[Donut62]

2/10/10 - Wednesday - Smolov Base Cycle Week 3 Assistance Day

Shovel Snow (enough to get out driveway):
1 hours

Deadlift:
154x5
264x5
352x3
440x1
496x1x10 (60 sec rest)

Chins:
BWx5
BW+10x5
BW+20x5
BW+30x5 (+5 PR)
BWx10

Hammer Strength Row:
295x10x5

DB Reverse Fly:
15'sx15x3

DB Curl:
40'sx15x3

Shovel Snow (completely clear driveway):
1.5 hours


Working from home today because of the weather, so I took a Fatty-esque lunch break and decided to get some back work in. Still just pulling light to keep the groove until Smolov is done.

 

[Cratos]

Still just pulling light to keep the groove...

Fuck you.

Nice chins, though.

 

[Zerocrew1984]

Nice work lately.

 

[XTrainer]

Yay chinz!

 

[Donut62]

2/11/10 - Thursday - Smolov Base Cycle Week 3 Day 3

Back Squat:
135x10
225x5
315x3
365x1
405x1
425x5x7 (+belt)
425x5 (+wraps)

Press:
barx10
135x5
185x3
205x3x6

Great day. 425 was my 5rm, and I did it for 8 sets pretty easily. Put on wraps for an extra set just for kicks. Press felt strong too. Elbow felt good, moved my grip around a little and took a thumbless grip. One more day. I bought two bottles of Brooklyn Black Ops today, one will be my final Smolov workout PWO drink.

 

[chia]

Damn nice training. Are you doing the intense cycle too?

 

[Donut62]

Damn nice training. Are you doing the intense cycle too?

 

[chia]

LOL, that's what I thought. From most of the feedback I've read the base cycle seems to produce most of the gains anyway.

 

[Donut62]

Everyone I have talked or read about has either gotten hurt in the intense cycle, or added very little to their post-base cycle PR. I just wanted to take a month to really drill the squat since it's my weakest lift before getting back to my regular training.

 

[Zerocrew1984]

Keep up the good work.

 

[55]

Nice squatting comrade!

 

[Donut62]

2/12/10 - Friday - Smolov Base Cycle Week 3 Day 4

Back Squat:
135x10
225x5
315x3
365x1
405x1
455x3x10 (+belt) +15 PR 3RM


Free at last.

 

[Deleted member 130905]

I'm out of the loop, so are you maxing now that you're done with the base cycle? What is the plan?

 

[Donut62]

According to the program I am supposed to work up to a max next Friday.

 

[Deleted member 130905]

What are you expecting/hoping for?

 

[Donut62]

955 pounds.

 

[Merrill]

Good job Donut. I can't believe you made it through that shit. My CNS would have been mincemeat.

 

[thethirddiaz]

Nice work.