January 19, 2015

January 9, 2015 Upper / Lower


  • Incline Bench Press: 230*3,3,3,3,3,2,3,3,2,3
  • Hexbar Deadlifts: 405*1 455*1 495*1 520*1 535*1 TIES PR 545*1 NEW PR!! 555*1 NEW PR!!

On the incline benching my left pec actually started to cramp on those two sets where I only got 2.  Then I decided to do some hexbar deadlifting just for fun.  Probably not the best idea as I was getting fatigued after 10 sets of benching.  But I figured what the hey.  I was surprised at how easily I got 520, so tried 535 which was pretty easy too.  So I got a video of an attempt at 545 (I'll post it later), and then figured I'd go for 555, see the video below.  Before any of you bosu ball single-leg pink dumbbell curling motherfuckers start commenting on my form: 

1) This was an absolute max attempt, my back isn't rounded on any other reps I do over the course of a year, aside from when I go all out. This was also my 17th set of the day. But yes, you should NOT mimic the form I use here for everyday lifting. 

2) With a rounded back you run into trouble if you sheer your spine back and forth to sort of 'shimmy' the weight up. If you're rounded at the start and rounded at the end of the lift there's not nearly as much sheering. Watch most of the guys deadlifting 800+ on here, and all of them are rounding somewhat. Having said that, again, this was ONLY for this attempt, if your back is constantly rounded like that on every pull you do, you almost certainly will run into trouble.

Having said all that, I was exhausted, I didn't even attempt to get into neutral spine alignment before the pull, I didn't really on the 545 either. NOT going to let that happen again, mainly because I can't imagine going for a PR on a compound lift as a 16th and 17th set of a workout ever again.  



January 18, 2015

January 8, 2015 Upper Body


  • Incline Bench Press: 220*4,4,4,4,4,4,3,4 (leg cramp on set I got 3)
  • Sternum Pullups: 5, 4, 5
  • T-Bar Rows: 160*4 170*2 185*1
  • Suitcase Carries: 25*50 25*50
Carrying on here.  I feel like my anterior delts are starting to get fatigued after all these sessions, we'll see what happens. Good session overall!

January 17, 2015

January 7, 2015 Dodgeball!


  • Dodgeball: 90 minutes

Good times, one of the founders came back from NYC and grad school.  Always fun to see old friends. 

January 6, 2015 Upper / Lower


  • Incline Bench Press: 205*5,5,5,5,5,5,5
  • Squats: 315*1 350*1 370*1
  • Front Squats: 275*1 295*1 315*1 NEW PR? NEW PR!!
  • Dead Bugs: 10, 10

Well then....I thought my PR was 320, but as I'm writing this up  (on the 17th of January) I just saw my record was 310. I would have recorded if I had noticed this. Of course the week after this I got 320 and didn't record either since I wasn't aware.  Good session all around, again.  Feeling happy with the workouts lately!

January 5, 2015 Conditioning


  • Rowing 200m: 1,1 0:34, 0:33, 1
  • Hex Farmers: 300*50 300*50
Miserable conditions outside, went for some indoor work instead.  Full 2 seconds off record pace on the 200m rows, not surprising though, I don't really do it often.  

January 4, 2015 Upper / Conditioning

  • Incline Bench: 195*6,6,6,6,6,6
  • Broad Jumps: 8' 3", 8' 7.5", 9' 0.5", 8' 8", 9' 1.5", 9' 0", 9' 0", 9' 2" Tied PR?, 9' 1.5", 9' 1", 9' 2.5" NEW PR?? YUP! NEW PR!!
Alright, week 2 of smolov begins, we'll see how it goes.  More importantly though, I for some reason got away from doing broad jumps, I think because I was so gassed after sprinting when I was setting my records in sep/oct that I never had the energy, and then they just faded from my repertoire. Kind of like landmine laterals (note to self: do these again).  So today after inclining I decided to try some more. First few didn't feel that good, and I gave myself some shin splints from landing too heavy.  I actually had no idea what my PR was, but as I entered them here I just realized I tied, and then broke it.  Not too bad for a couple months off from them, and being about 203 lbs.  I guess all the squatting has been paying off. 

January 2, 2015 Upper


  • Incline Bench Press: 220*3,3,3,3,3,3,3,3,3,3
  • Deadlifts: 430*5
  • Hanging Power Snatches: 95*5 115*5 135*2
  • Hex Farmers Walks: 225*50 275*50 300*40 300*20
Good session, really good actually.  If I ever go to full body routines in the future I could see a day like this occurring, just with deadlifts leading off, and higher weight/fewer sets on incline benching. This actually may have been one of my favorite sessions in recent memory.

January 16, 2015

January 1, 2015 Upper Body


  • Incline Bench Press: 210*4,4,4,4,4,4,4,4
  • Cable Rows: 210*3 230*1 240*1
  • Sternum Pullups: 6, 5, 4
  • Suitcase Carries: 25*50 25*50
  • Farmers Walks: 105*57 115*35 115*14
Happy New Year! My goal is the same as every year; get into disgustingly good shape, the best of my life, continue to be athletic, only more so than ever. More smolov jr.  So far so good.  Heeeavy cable rows.  On suitcase carries again focusing on making sure my form is perfect.  Farmers walks went well. I think next time I'm using the hex bar. I love weighted carries

December 30, 2014 (PM Session) Lower Body


  • Squats: 315*1 365*1 365*1 385*1
  • Front Squats: 265*1 285*1 310*1
  • Good Mornings: 225*1 240*1 250*1
  • Farmers Walks: 100*60 110*60
  • Dead Bugs: 10, 10
  • Standing Calves: 180*12
IT bands were ridiculously tight here, they just did not want to let go.  Good Mornings are going well too, really keeping form tight and seeing rewards now with weights approaching what I was doing before with sloppier form.  Also loving farmers walks.