Convo deadlift - worked up to 600x5 (new 5RM prev best was 585x4)
Sumo deadlift off ~4" blocks - 545x5, 595x5 (new 5RM)
Deficit deadlift standing on ~4" block (no belt on these) - 510x3 (new 3RM)
Incline bench - 135x6, 185x6, 225x6, 235x6, 245x6, 225x6, 225x6
Yoke bar squats w/ close stance (no belt) - 172x5, 192x5, 212x5, 232x5, 252x5
great deads and squats....tons of pr's!!!
your work capacity is tremendous!!!
Thanks Bruce. Here's a link to the video ... hope this works!
^^ Forgot to log that on Friday I also did 5 sets of 10 on seated cable rows. My lats were surprisingly sore after this workout. I think the deadlifts hit the lats pretty hard.
BW - 226
Speed work against doubled mini bands - bands + 185x3x8 sets ... good speed
Paused bench - 275x5, 295x5x3 sets, 315x5
For the first 4 sets, I used a grip about 1" inside ring, lowered weight as quickly as possible, paused 1" off chest for 1-2 seconds, then pressed as quickly as possible. I also paused the last rep of each set for about 5 seconds. It's hard to stay tight doing these!
For the last set, I used a ring finger on ring grip, took the weight all the way down and paused just for a split second. This was easier than pausing an inch off the chest because I could use less energy on the way down and let it "crash" into my chest slightly.
Superset paused bench with chest supported row - 5 sets of 8-15
Seated overhead DB press - 50x15, 15, 10
Superset with face pulls - 3 sets of 15
Standing DB lateral raises - 20x15, 15x15, 10x15
Mini band pushdowns - 5 sets of 20-30 reps
Superset with reverse EZ bar curls with 3 second hold at 90 degrees - 60x10, 60x8, 40x10, 40x8
Incline DB curls - 20x15, 15, 10, 10
I also did a couple sets of bodyweight single-leg calf raises. During the Smolov program I strained one of the muscles on the side of my lower leg (fibularis brevis, I think) and I've been avoiding any calf work since then. It's about 90% better now and I think I can start training my calves again.
Yoke bar squats with a little more than shoulder width stance, going to full depth - 82x5, 172x5, 222x3, 262x3, 312x3, (add belt) 352x3, 382x3, 402x3, 402x3, 402x3
Pause squats (med stance, pausing at bottom for about 2 seconds, no belt) - 340x6 ... Wanted to do 4 sets but I tweaked something in either my lat or postural muscles that are under it. Doesn't feel too bad but I didn't want to make it any worse!
Leg extensions - 4 sets of 10
Seated calves - 3 sets of 15-20
Bench + assistance work
Planned on doing front squats and overhead press like last Wednesday, but the muscle in my back is bothering me a little still. It's a lot better than it was Monday night and I expect to be able to squat/deadlift by next week.
Since I had good success with Smolov Jr for bench, I've been looking at some other Russian programs. Today I tried out what looks like the hardest bench workout from the Sheiko "Master of Sport #2" training program. It looked fairly easy on paper, so I based all the percentages off a 440 max. It was harder than I expected and after I reached the top of the pyramid, I decided to base everything off 425 for the rest of the sets so I could maintain decent technique and not take too long between sets.
375x1 <--- ugly ... this is where I adjusted the percentages
... So, 21 sets, about 21,000 lbs of volume. Took a little under an hour. Fun times.
Standing calves - 4 sets of 15-20
Tri rope pushdowns - 4 sets of 15-25
Superset with hammer curls - 45x10x4 sets
Finished with a few sets of preacher curls and cable curls
Back still isn't 100% but I figured I could come in and just do some lighter work.
Box squat with yoke bar - warm up then 262x2, 312x2x2 sets, 262x2x7 sets ... 312 felt a little slow. Haven't box squatted or squatted in my wrestling shoes in a while, so it felt weird today.
Sumo deadlifts - 135x5, 225x5, 315x5, 405x3x2 sets, 455x2x3 sets
Seated calves - 4 sets of 15-25 reps
Bench + arms, trained up in Seattle with my cousins.
Bench (bench was slippery and low to ground, couldn't use much leg drive at all) - 45x10, 95x8, 135x5, 185x5, 225x3, 275x3, 315x3, 350x3, 365x3x2 sets, 335x4, 315x5, 295x6x2 sets, 275x7, 255x8, 235x9
Tri rope pushdowns - 5 sets of 15-25 reps
Superset with reverse EZ bar curls with 3 sec hold at 90 degrees - 4 sets of 8-10
Cross body hammer curls - 3 sets of 8-10
Superset with incline tate presses - 3 sets of 10-15
Preacher curl machine - 2 sets of 10
Goal for today was to do max reps (with good form) at 85% of 1RM, then do some volume work. My back/intercostal muscle is still bothering me slightly, but the workout didn't seem to aggravate it and it actually didn't hurt at all while I was training.
Squat (WL shoes, knee sleeves), warmups: 45x5, 135x5, 225x4, 315x3, 405x1
Work sets (added belt):
455x7 (new 7RM previous best was 460x6)
... The purpose of the volume work was just to continue to work on my technique with a reasonably heavy weight, and while fairly fatigued. I was very tired after the last set and had to rest for about 10 minutes.
Seated calves - 4 sets of 20
Seated cable rows (close, parallel grip) - 210x12, 235x11, 240x8, 255x7, 270x6
Pullover machine - +180x15, 12, 12
Superset with stretchers - 120x10, 10, 10
Bench - 45x8, 95x5, 135x5, 225x3, 315x3, 365x3x2 sets, 365x1 (not enough rest), 345x4, 345x4, 345x3, 315x4x2 sets, 315x3x2 sets ... Not about exact sets/reps ... basically I just did a lot of 3s and 4s trying to have good form and lowered the weight when the technique started to break down.
Lying rear delt raises - 20 lb dumbbells x 20, 20, 15, 12
Superset with v-bar pushdowns - 4 sets of 15-25
Standing DB side raises - 25x15, 25x15, 20x12, 15x12
Hammer curls - 40x12, 12, 10
EZ bar preacher curls - 65x10, 10, 8
Guillotine curls - 3 sets of 8-12, then a drop set
Hamstrings and low back were still sore from Monday, but my warm-ups felt solid so I decided to go pretty heavy today. The spot in my mid-back that was bothering me is 95% better and didn't feel any worse after the pulls today.
Conventional deadlifts - warm ups: 135x5, 225x5, 315x3, 405x1, (add belt) 495x1, 585x1
work set: 635x3 ... new 3RM, this is 9 lbs less than my all time 1 rep max. Video:
Looking at the video, I think I really need to focus on starting with my hips lower and flattening out my back. I feel that I can pull more with a little curve in my upper back, but this is too much. In a couple weeks I'll be starting one of the Sheiko programs which involves deadlifting twice a week, with most of the volume at lower percentages. I like the idea of getting a lot of practice with lighter weights and am hoping it will allow me to become more technically proficient.
Ultra wide sumo block pulls off 4" boxes - 565x5, 605x4 ... new 4RM I think. These are always hardest on the first rep and after I figure out the groove I need to be in feel easier.
Deficit deadlift (4" box, no belt) - 475x8 (new 8RM)
Standing calves - 150 lbs for 6 sets of 10-20
Close grip lat pulldowns - 210x12, 225x10, 240x6
Superset with chest supp row - 140x8,6,6
I wasn't planning on lifting today but I just felt like I needed to. My low back is sore from yesterday, but it's actually not as bad as I expected. I had to train at "Main Gym" today because RIMAC is closed for the Sun God music festival. Main Gym only has one bench and one squat rack, but thankfully everyone was at the festival, so I basically had the whole place to myself!
Weighed 236 on the scale there ... either the scale is off or the pint of ice cream I ate last night made a big difference lol.
High bar, close stance squats (no belt, going to full depth) - 45x5, 135x5, 225x5, 315x3, 365x2x3 sets, 315x3x3 sets, 315x6 ... I haven't tried high bar squatting in a long time but I figured I'd give it a try today since it doesn't involve as much low back. It felt a little awkward at first with the bar placement, but I started to get the hang of it on my last few sets. A quick descent plus opening up the hips at the bottom seems to make a big difference.
Close grip bench (all sets were thumbs out from smooth or closer) - 45x5, 135x5, 225x5, 275x5x7 sets ... I actually put my feet up on the bench for these and paused almost every rep. I wanted to focus on the upper body.
Seated cable row (close grip) - 180x15, 200x12, 220x8, 240x6
Face pulls - 100x15, 12, 12, 12
Pull-over machine - 3 sets of 10-20
Stretchers - 100x10x4 sets
Tri rope pushdowns - 5 sets of 15-25
Bench - 45x10, 135x5, 225x5, 265x4, 315x3x2 sets, 355x3x5 sets ... hard but I was able to pause every rep.
Incline bench - 185x5, 205x5, 225x5, 245x5, 255x5, 260x4, 250x4, 225x6 (close grip), 225x6 (back to wide grip), 225x4 (close grip)
Arnold press - 35x15, 12, 10, 10
Face pulls - 4 sets of 12-20
Superset with Tate press - 4 sets of 8-10
DB side raises (seated) - 3 sets of 10-15
Superset with overhead rope extensions - 3 sets of 10-12
Reverse EZ bar curl with 3 sec hold at contraction - 60x12, 60x10, 60x8, 50x10
Superset with rope pushdowns - 3 sets of 20-25
Guillotine curls - 3 sets of 8-12
Superset with incline DB curls - 3 sets of 6-8
Squat - 45x5, 135x5, 225x4, 315x3, 405x1, (add belt) 455x1, 495x2 (missed the third rep), 475x1, 405x5, 365x5 (no belt)
Close grip bench (thumbs out from smooth, paused every rep) - 45x5, 135x5, 225x3, 275x3, 315x3, 345x2, 360x2, 370x2, 370x1 (missed second), 360x3, 360x2, 315x5 ... benches felt good today even though I did a lot of volume yesterday. I feel like close grip can be trained more often.
More squats (no belt) - 220x5, 320x5, 354x5, 374x5, 396x3, 330x5
Squats were a little funky today. I kept falling forward after coming out of the hole. My back doesn't feel sore but I suppose it wasn't completely recovered from all the pulls and lat work I did Thursday and Friday. I've been pretty good about staying upright recently, so I don't think it's a technique problem. I'll go easier on the deadlifts this Friday (maybe pull sumo instead?), and I'm guessing this won't be a problem next Monday.
Bench - deadlift - bench
Next Wednesday I'll be starting a 6-week Sheiko program (CMS-MS Prep 2, link: https://dl.dropboxusercontent.com/u/104384041/Sheiko%20Spreadsheet%20-%20JS.xls)
I plan to start with my percentages based off a 530 squat, 425 bench and either a 675 conventional deadlift or 600 sumo deadlift. If I'm hitting all my reps with good form, I will increase my maxes 5-10 lbs per week and recalculate the percentages based off those new numbers.
Today I tried a workout from the middle of the program, week 4 day 3. Just for the hell of it, I based off the percentages off a 455 bench max. I just wanted to see how hard it would be. It was hard...
Bench (paused all reps, pinkie on ring for most sets) - warm up then work sets:
365x3x6 sets ... completed all 6 sets in 30 minutes. These were very hard. The pauses got pretty short towards the end, and the last rep of sets 3-6 were all grinders.
Sumo deadlift (no belt)-
455x2x4 sets ... These felt good. The program would have had me go up to 85% for 3 sets of 2, but I wanted to keep it lighter and focus on technique. I'm considering pulling sumo for this program because I feel that my low back recovers better from it, and I'm going to be deadlifting twice per week.
350x4 (these were touch in go and I barely made the 4th rep, I could tell immediately I wouldn't be able to complete the set with pauses)
340x3 (missed 4th 3/4 way up)
330x3 (missed 4th half way up)
320x3 (didn't even attempt 4th lol)
The last 4 sets were supposed to be 4x4 with 340, but I screwed up on the first set and loaded 350. I maybe, MAYBE could have completed the 4x4 with 340 if I didn't gas myself on the first set and took longer breaks between sets. Either way, this workout was brutal and probably too heavy for me right now.
Chest supp rows - 5 sets of 10-20
Tri rope pushdowns - 4 sets of 15-20
One last thing, although today was very hard I do not feel "burned out" from all the volume. I think I'm just used to it now after doing the Smolov Jr program and then continuing with high frequency/high volume benching. I benched 4x in the last week (about 60,000 lbs of volume total if I include my incline presses). My joints all feel good and I feel that I'm improving.
Seated cable rows (close, parallel grip) - 150x15, 155x12, 185x12, 205x12, 225x10, 245x6
Lat pulldown (wide grip) - 150x15, 165x12, 180x10, 205x6
Pullover machine - 3 sets of 10-15
Superset with stretchers - 3 sets of 10
Face pulls - 4 sets of 12-20
Superset with dual hand micro mini band pushdowns - 100, 100, 70, 60
Reverse cable curls with EZ bar attachment - 3 sets of 8-12
Preacher curl machine - 3 sets of 8-12
Standing double biceps curls - 3 sets of 8-15
Finished with many sets of calves on the toe press machine
... Haven't been doing much triceps isolation work except for rope and band pushdowns, and these are mostly for elbow health. I feel like I'm doing enough pressing where they are getting plenty of work.
I am very impressed you can recover from these workouts:)
you are making great gains and I like what your body weight is doing ....I think you should stay a bit heavier when trying out these high volume training plans.
Thanks Bruce! I am definitely trying to keep my bodyweight up.
Friday - Bench/Deadlift
Close grip bench (alternated a few grips between thumbs out from smooth and index on smooth) - 45x8,135x5, 225x5, 295x6x6 ... paused all reps. Like last Friday, I put my feet up on the bench to take away leg drive.
Sumo deadlift - 70kg kg x 5, 110 kg x 5, 150 kg x 3, (add belt) 190 kg x 3, 220 kg x 3, 240 kg x 3, 240 kg x 1, 220 kg x 3
Seated calves - 5 sets of 20
Bench pyramid (Sheiko calls this a "marathon") - I tried this pyramid on 5/8/13 and used 440 as my training max, but that turned out to be too heavy and I ended up lowering my max to 425 when I reached the top of the pyramid. Today I used 440 for the whole thing and it went MUCH better. I was able to pause all my reps and finished a little quicker than last time.
375x1 (ring finger on ring grip)
375x1 (pinkie 1 inch inside rings grip)
375x1 (thumbs out from smooth grip) ... this one felt the strongest. It actually felt so good I decided to try for a double, but I failed half way up. Too greedy.
225x8 ...went index on grip grip for these. It felt a little awkward but strong. I've been training almost exclusively pinkie on ring or closer recently.
Total volume was 21880 in 21 sets, took about 55 minutes.
High bar squats - 45x5, 135x5, 185x5, 225x5, 275x3, 315x3, 345x3, 365x3, 385x2x2 sets
Close grip (thumbs out from smooth bench) with pause - 45x5, 135x5, 225x3, 275x2, 315x2, 355x2, 380x1 (missed second half way up, this is still a PR for a close grip, paused bench for me though), moved my grip out to pinkie on ring and got 380x2 (PR for paused bench) ... felt pretty beat up today but I'm happy with how these went.
Incline close grip (thumbs out from smooth) bench with pause - 185x5, 205x5, 225x5, 245x5, 265x3, (switched to pinkie on ring grip) 225x6
Superset with close, parallel grip lat pulldowns - 150x15, 180x15, 210x12, 240x10, 255x8, 270x6
Chest supp row - 120x15, 12, 10, 10
Standing calves - pyramided up to a heavy 210x10+20 stretched partials
Reverse EZ bar curls - 4 sets of 8-12
Finished with 4 rounds of guillotine curls superset with incline dumbbell curls
We decided to try Sheiko #40 instead of CMS Prep 2. It's 3 times per week (bench/squat, bench/deadlift, bench/squat) instead of 4. Since the trial Sheiko workouts have been taking about 2 hours without any assistance work, we figured a 3 times per week program would be better and on the 4th day we'll do any assistance that was lacking during the week. In some ways #40 actually looks harder than the CMS programs because the volume is still high, but several of the days are fairly high intensity as well. We start on Wednesday.
Sheiko #40 - Week 1 Day 1
I'm using 530/440/675 as my maxes to calculate my work sets.
Bench (pinkie on ring, paused all reps)
... All the sets at 355 and 375 were hard but form stayed solid and I was able to pause everything.
425x3x5 sets ... Used a belt on these and they felt harder than they did during Smolov with no belt :-/ I had trouble staying upright when coming out of the hole. This was never an issue during Smolov. I'm not sure if this is a technique issue or my core has gotten weak. I think I'll add in some core work to the following workouts. Maybe the Dimel deadlifts I was doing during Smolov helped with this?
330x4x5 sets ... again, hard but form stayed solid, paused every rep.
The barbell work above took over 2.5 hours to complete. Sheiko then calls for some assistance work. We went very easy on this, just wanted to get the hell out of the gym at this point.
Flye machine - 130x10, 145x10, 160x10, 175x10, 190x10 ... did these instead of dumbbell flyes (they never feel right on my shoulders). I think the point of these is just to stretch out the pecs.
Power squat machine - +180x6, 225x6, 270x6, 315x6, 360x6, 405x6 ... Did these instead of leg press (someone else was using and didn't want to wait)
Good morning with yoke bar - 82x6, 102x5, 122x5x3 sets ... went light on these, just trying to get a good stretch in the hammies
The whole workout took over 3 hours. I would prefer to be in the gym 2 at maximum. Hopefully they don't all take this long. I am definitely bringing a protein+carb shake to drink during the workout next time. I gassed out pretty hard during squats and was running on fumes during the second round of benching.
Sheiko #40 Week 1 Day 3 (workout 2)
575x2 ... tore both hands pretty bad on this set. I was supposed to do 3 more doubles at this weight and do block pulls later in the program. I tried pulling with straps after this but even with that it was making the tears worse. Oh well. I did a bunch of assistance work after benching instead.
Bench "marathon" (used pinkie on ring grip for most sets, paused every rep), warm up then:
... Everything went well, including the top sets. No grinders. This was the biggest pyramid I've done so far, about 25,000 lbs over 20 sets. Took about an hour.
The rest of the group did ultra wide sumo block pulls, I did:
Bodyweight GHR with 3 second hold - 3 sets of 8
Bodyweight reverse hypers - 25, 20, 15
Bodyweight 45 degree hyper extensions - 20, 16, 12
Seated calves - 4 sets 15-30
Then we went on to the programmed assistance work:
Standing abs - 4 sets 10
Cable flye - 5 sets of 10
We were supposed to do lunges (6 sets of 5 ... so weighted I guess??) but decided to call it a day. This was another 3.5 hour workout :(