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endymion88
10-21-2009, 10:43 AM
well i haven't posted much on here but since i should probly put up an online log i figured this was the place to do it. my name is travis haessly i was born in 1988 in stevens point wisconsin, since a young age i've loved training i was very active...and very hyper active, i mean what kind of kid likes pushups during recess???? the future powerlifter type. at first i just wanted to be as strong as my father but soon after grasping that iron bar in my hand i knew there were no limits.. especially when the gains started. when i first started training august 3 years ago i was a slightly above average 150lbl guy, and now through proper training, rest, eating, and lifestyle restrictions (no drugs or drinking for me) i'm a 210 lbl guy at about 10% bodyfat and around 5'9 for height. i have done one competition which was for my buddy gary who was running a fundraiser for an area junior highschool. it was a pushpull but i decided to just pull since i'm not fond of pushing :D. in the meet i had a smokeshow 650 pull and missed 705 twice first time lost balance at the top it was an inch from lockout. second i couldn't even budge it. these were done at 192 lbls, did i mention i'm also 100% drug free? i figure i should post some of my old log from my notebook so i'll start a few months back.

endymion88
10-21-2009, 10:51 AM
military press
5x110
5x125
9x140
cooldown sets of military press
95x10 75x10 65x10 75x10
bent row strict and low 135x8 175x8 180x8x8x8x8

deadlift day conventional raw
5x350
5x400
15x455 tng
down sets 225x10x10 275x10
side bends 5 sets

bench
5x170
5x195
12x220 paused
down sets
165x10x10x10x8 155x6
bent row 175x8x8x8x8
trap bar shrugs 275x10x10 315x10x10x8

squats (i squat wide and raw i do it wide to preserve my sumo deadlifting technique and hip strength)
5x270
5x310
10x350 easy.
hanging leg raises 10 10 10 10

endymion88
10-21-2009, 10:56 AM
military press
3x115
3x135
8x150
down sets
65x10 70x10 75x10 80x10 85x10
bent row 180x8x8x8x8 185x8 195x6strict
pushdown 2 sets of 30 reps

deadlift
3x375
3x430
9x480 reset reps
down sets 275x10x10x10
ab machine crunch 5x10

bench
3x185
3x210
10x235 tng
down sets 135x10 140x10 145x10 all were paused 155x10 175x10 those were tng
bent row 185x8x8x8x7x6
trap bar shrug 235x8 325x8 375x8 425x8 325x10

squat
3x290
3x330
10x375 (i scribbled a note saying where the weight bitch) lol..
down sets with 2 sec pause in bottom on each
225x10x10x10x10x10
leg raises 5x10
pulldown abs 5x10

endymion88
10-21-2009, 11:00 AM
military press
5x125
3x140
7x160
down sets
65x10 70x10x10 75x10 85x10
bent rows 185x8x8x8x8x7

deadlift
5x400
3x475
6x510 reset reps
sumo down sets 225x10x10x10 275x10
decline abs 5x??
this was a rough day everything felt heavy

benchpress
5x195
3x220
8x250 tng
down sets 135x10 155x10x10x10x10

squat
5x310
3x350
10x395
down sets
225x10x10x10
had arguement with gf was pissed and left gym

endymion88
10-21-2009, 11:02 AM
deload weeek yayyyyyyyyyy did hardly crap just went alll light felt great and by the end of it i was craving heavy.

endymion88
10-21-2009, 11:07 AM
military press
5x110
5x130
10x145
cgbp 135x10 145x10 165x10 205x6 245x3
bent row 135x8 165x8x8x8x8x15

deadlift
5x355
5x410
10x465
down sets
225x10 275x10x10
side bends 85x10x10 120x6x6x6

bench
5x175
5x200
12x225 paused
down sets
135x10x10 155x10x10 135x10 close gripsss
pulldown lats 5x10

squat
5x280
5x320
12x365 easyyy
back hypers with arch held for a good pause 5 sets
pulldown abs 6 sets

endymion88
10-21-2009, 11:11 AM
military press
3x120
3x135
8x155
dips bw 10 10 10 10 10
pulldown lats 10x10x8x6x6x3
barbell shrugs 225x20 275x20

deadlift
3x380
3x435
7x490 had to go to the bathroom....the reps were also reset
straight leg v situps 25lbl plate behind head 6 sets

bench
3x185
3x210
8x240 pause
2 second pause cgbp 185x6 205x3 225x3 245x3 255x3
bent row 135x8 155x8 185x8 205x3 225x3 245x3
lol hammer curls......few sets..


squat
3x300
3x340
11x385
goodmorning 135x10x5 deeeeep ****...

endymion88
10-21-2009, 11:17 AM
military press
5x130
3x145
7x160
down sets
95x10x10x10x10x10
underhand pullups 8 8 8
trap bar shrugs 135x20 225x15 315x20 315x10

deadlift
5x410
3x465
8x515 reset reps
rack lockouts emphasizing by putting self in a bad position 315x7 405x6 495x4 back was pumped by end of this owwww
machine crunches 5x10
side bends 60x15 90x10 120 x8 150x5

bench
5x200
3x225
8x250 slight pause
5 sets of downsets after those
bent row 135x10 185x6 205x6 185x8 185x10

super sets
db shrug 85x15x15x20
hammer curl 40x8x8x8

squat
5x320
3x365
9x405 ***right onnnnn***
goodmorning 135x10x10x10 185x10 135x10 all of them verrrrry deep i dont care bout the weight i just want to feel these
machine ab crunches as heavy as i could go for sets of 10 5 sets

endymion88
10-21-2009, 11:18 AM
then we go back to the deload and i kinda cheated on the last day of it which was squats and after i warmed up my hips i tried doing some sumo pulls raw and feet to the plates

i started at 315x 1 405x1 495x1 585x1 635x1 these weren't close to a max and wow they were easy...i've gotten stronger...

endymion88
10-21-2009, 11:20 AM
now we caught up to where i am this was monday
military press
5x115
5x130
9x150 my shoulder is tender from splitting two truckloads of wood
down sets 95x10 100x10x10 95x10 75x10
bent row 135x8 155x8 185x8 225x6 245x6 275x3*alot of body english*
double overhand barbell shrugs no straps 225x20 275x20 325x15


now it's wednesday and deadlifts are later await updates.!

endymion88
10-21-2009, 07:56 PM
so the deadlifts today were a bit of a pain in the ass but i realized i can move my grip in even further on the bar and cut another bunch off my stroke before i thought i couldn't but i guess i was wrong. practiced with a closer grip on the down sets. by the end of my last main set although my back and everything felt fine my legs were fatigued early don't know why exactly it was actually like quad fatigue which has never happened. oh well still got a good enough number since i don't like going over 10 reps.

deadlift conventional and reset reps
5x360
5x415
belt on
10x470
belt off
down sets
225x10x10x10 275x10 315x10 these all were very easy i also did them with double overhand grip in hopes to further strengthen my hold. considering killing my thumbs nerves and trying to build myself up to using a hook grip, those grips just really hurt lol...probly hurt less than a muscle tear though.

after the downsets i moved to the wheel of death!!!
wheel of death on knees 10x10x10x10 these killed since i did them two days ago for an extra workout. i freaking love this movement it annihilates the core.

did 20 minutes on the treadmill i usually use an ellipticle but nothing was open so i tried the treadmill...wearing chuck taylors...poor shinss hurt. my body does not like the impact landing on a treadmill weighing 210lbls i can't imagine how 300 lbl bodybuilders do it...probly shakes their whole gym.

all in all a decent lift. i could have cranked more out on the deadlifts by just forgetting form and doing a more stiff legged version but honestly it's not worth it in the long run. i'd rather have my form perfect.

endymion88
10-23-2009, 04:15 PM
well looky here it's bench day. my nutrition has been off lately i dont know why maybe i just dont have access to quick and easy food but i haven't been eating all that much. my body composition is getting leaner and my bodyweight is down to about 208-209 as of today.
benchpress
5x175
5x205
12x230 tng (when i say touch and go i dont mean bounce i mean i just dont pause, honestly i dont know how to bounce.)
down sets
135x10 155x10 165x10x10x10 narrower grip
kroc rows 45x10 75x10 90xleft hand 20 right hand 20 this was not a max set i figured i wouldn't have enough in me to do these but i did i figured my left hand would die at 14ish. next time i do these they are going to failure.

i wanted to do some shrugs and some hammer curls for the elbows but felt pretty sick...stupid yohimbine...all in all a good lift. set a pr i believe with the bench or maybe just tied one..who knows all i know is i'm lighter and still strong.

Coke
10-24-2009, 09:15 AM
Good luck reaching your goals dude...quite ill in that profile pic, lol.

endymion88
10-24-2009, 04:01 PM
Good luck reaching your goals dude...quite ill in that profile pic, lol.

what you mean about the profile picture lol??? thank you about the good luck wishes.

endymion88
10-26-2009, 05:14 PM
well today was squats and it was decent but kinda crappy at the same time.

5x285
5x325
12x370

what disapointed me with squats was i tried using wraps to try and get used to them and i would have been happy if i got 370 for 12 without them but with the wraps i expected more. i did not go to failure i probly could have eaked quite a few more reps but my legs felt slightly tremory. this was one of the first times i've used wraps during training so i felt very solid taking the weight out of the rack but did not get much carryover. maybe i just have to work at it. honestly i think i could have done 370 for 12 without them, the one thing i noticed was although i took a wide stance i dive bombed the squats deeeep into the hole basically as far as my body would allow which was probly 2 inches below knee cap to hip crease i'm sure some were only one inch but the point is i took them deep. i only have 2 meter wraps maybe 2.5's would work better hmmm.

goodmornings 135x10x10x10x10x10 nice and easy i was fairly tired and sick by this time

wheel of death. this is what everybody is gonna like . on knees with bodyweight no resistance. x10x10x10x10 STANDING 3 reps...standing is extremely hard the the stretch my hip flexors felt was outrageous. one of my new short term goals is 20 standing reps.

endymion88
10-28-2009, 05:56 PM
let's see today the girlfriend is sick so she wasn't allowed to come to the gym and even though i was sad to have no training partner it wasn't a bad session at all!

military press
3x125
3x140
6x160 (almost had 7 had it halfway and ran outta steam)
military press downsets
95 lbls x10x10x10x10x10
those were supersetted with underhand chins
bw x6x6x6(all really easy) add 25 lbl plate x6x5

machine shrugs superset with neck harness
machine shrugs 10x10x10x10x10 worked up to a fairly heavy set of 10
neck harness w/25lbl 10, 20, 15, 8, 10

first time ever using a neck harness. very strange to have a pump in the neck....


30 mins on the ellipticle (iiii hatteee cardiioooooo)

then 3 sets of h-rolls
10lbls x20x20x20

anyhow i'm leaning out pretty well i dont know my weight currently because the gym only has crappy scales but i'm getting much leaner. my squats are maintaining strength, deadlifts slightly increasing, bench is maintaining and so is military press. not really gaining any strength but am getting lighter and staying strong which is good.

Brian999
10-28-2009, 06:03 PM
6x510 is beast man! So is 10x470! Where those done with or without a belt? I'll make sure to keep checking back on your journal!

Coke
10-29-2009, 07:45 AM
Doing great, on a roll man.

endymion88
10-29-2009, 10:54 AM
6x510 is beast man! So is 10x470! Where those done with or without a belt? I'll make sure to keep checking back on your journal!

where did you get those numbers lol?? i think you are talking about my deadlifts since those are the only things i use that much. best one was 8x515 and the 10x470 was decent but it just wasn't my day. they were with a belt. glad to know someone is going to watch my journal :) it was getting lonely in here.

endymion88
10-29-2009, 05:51 PM
err having trouble deciding whether i want to pull sumo or conventional at this online competition. i feel my sumo even raw will always be stronger than my conventional but i'd like to prove myself wrong >< can't decide! i should get over 650 with either one though i think.

endymion88
10-30-2009, 05:03 PM
raw conventional deadlifts.
3x385
3x445
9x500
down sets 225x10 275x10 315x10 315x10 (erectors were killing me after this . this makes me feel the need to pull sumo for online comp)
wheel of death 5x10 on knees
side bends 75x10x10x10 (obliques were fried from w.o.d)


video of 500x9
http://www.youtube.com/watch?v=ZfTmznZjuDA

Cmanuel
10-30-2009, 05:48 PM
Yep, so much for that competition ha. Strong as an ox,subbing to your journal. Stop by mine sometime and say hello! Its quite lonely

Tim K
10-30-2009, 07:03 PM
Nice pulls. Looks like you have the Strongest of the Weak competition wrapped up!

endymion88
10-30-2009, 11:21 PM
Nice pulls. Looks like you have the Strongest of the Weak competition wrapped up!

i don't know about that i think i have a good chance to bring home some sort of reward but there is a few damn strong competitors. bench i know imma be smashed on.

Brian999
10-30-2009, 11:25 PM
9x500:omg:

Tim K
10-31-2009, 05:20 AM
i don't know about that i think i have a good chance to bring home some sort of reward but there is a few damn strong competitors. bench i know imma be smashed on.

Your bench is decent. You'll be able to bring some really good numbers to the table with your deadlifts and squats. That will help with the overall total. Just don't expect to win the best bench award. :clap: You are a very strong contender to bring home some awards. Keep pulling! I want to see 650 lbs conventional!

endymion88
11-01-2009, 09:38 AM
yea i was debating whether to go sumo or conventional and although my sumo is stronger 650 conventional would just be more impressive. it all honestly depends on how my erectors feel the day of the video recording :)

endymion88
11-02-2009, 08:00 PM
both my parents have the swine flu and i've been feeling slightly weaker lately...this stuff is trying to knock me outta the competition! but i wont let it.
benchpress
3x190
3x215 misloaded big time once repeated with correct weight
8x245 i slipped my setup on the bench because my shirt i was wearingw ouldn't stick and my handout wasn't great. probly woulda had 9 if i woulda been able to have my good back position.

down sets with close grip bench
135x6 155x6 185x6 225x6 235x6
kroc rows 110x15 left hand 110x20 right hand, set 2 95x15 left hand 110x15 right hand

i was happy with the close grips and kroc rows unhappy with the main benching though

Coke
11-03-2009, 10:52 AM
That's the way to be doing it bro, props for hanging so tough while that flu virus is all around you.

endymion88
11-03-2009, 01:09 PM
thanks cocoa i just can't let this virus come between me and alootttt of nitrean proteins :D

endymion88
11-03-2009, 07:15 PM
well my pslin finally came in the mail today dropped one then had a shake with a cup of oats some honey and one scoop whey then off to do some cardio.

ellipticle 31 mins 400 calories burned

i usually hate cardio but it couldn't handle me today that pslin is insane it doesn't give stimulant type energy or endurance it gives energy that feels more like a good nights sleep and then turns you into the energizer bunny. i only went to do cardio but then i did 3 sets of pulldown abs 10 rep 20 20 and something like 5 sets of hrolls (probly shouldn't have done those the day before squats since holding the bar might be a pain. two sets hamstring curls then i went to dunham sports and bought some compression shorts. nicee. rating on pslin so far 10/10. god i love usp labs

Brian999
11-04-2009, 09:28 PM
Nice benching and rows dude 8x245 is very decent.

endymion88
11-05-2009, 12:39 PM
squat day
3x315
3x350
1x390 girlfriend changed height of pins so she could record angle better but on the descent i hit them....i was royally po'd i was all fired up i finalllly figured out how to wrap my knees and they were perfectly wraped and was hurting like a bitch so i tried again but honestly by the 8th rep i was like **** it. i was in pain from all the super tight convict wrapping and lost my drive.
8x390

wheel of death. on knees 10x10x10 standing x4 +1rep pr, on knees x10

called it quits. hated this session...

it's too close to the competition i can't be having all these small mistakes ruining my training. maybe it's the swine flu though who knows. but i need to win something cause i'm unemployed right now and need me some protein!

endymion88
11-05-2009, 12:48 PM
Nice benching and rows dude 8x245 is very decent.

the rows were decent the benching i disagree though wasn't. i'm just working on finding a weight to row that gives me my 20 reps and makes it closseee to failure not finding it yet. maybe 120 will be it.

endymion88
11-06-2009, 05:04 PM
military press
5x135
3x150
1x165 (didn't wanna do more because i'm doing vids next week. also i think my shoulders were beat up from squats because surprisingly this was fairly difficult...)
chins bwx6x6x6x6x6 pullups 6x6x6
neck harness 25x 20x20x20x20
barbell shrugs 315x10x10x10 explosive as hell

most the things were easy the pullups were more of a volume approach rather than intensity and same with everything else really i was trying to take it easy but did a little more than i shoulda that's ok though i got a 2 day weekend to recover.

Tim K
11-06-2009, 06:47 PM
404 Error: Tiny shoulders not found

Good work - The volume doesn't look too bad. Sleep late this weekend, get a nap or two in and you'll be good to go.

Coke
11-06-2009, 07:35 PM
Keep hanging tough with the unemployment plight, I'm laid off and haven't been working for months now.

Props for staying on track no matter what.

Brian999
11-06-2009, 09:54 PM
Unemployed here too. Im making the best of it, and am trying and making sure to keep my diet, training, and recovery set during this time.

By the time you hit an 800lb deadlift, hopefully I'll hit 600lbs :)

endymion88
11-07-2009, 11:08 AM
well i figure by the time i get about 700 on conventional that i'll be able to pull 800 in my sumo with gear

endymion88
11-07-2009, 11:10 AM
404 Error: Tiny shoulders not found

Good work - The volume doesn't look too bad. Sleep late this weekend, get a nap or two in and you'll be good to go.

refresh the browser maybe youll see them lol.

yeah i think i'll be ok i mean i felt my back hurting a bit yesterday but now it feels good. thank god bodyweight exercises don't take too much outta you.

endymion88
11-13-2009, 04:08 PM
flu sucks...

well i think i'm gonna be pretty s.o.l this competition. this was the week i wanted to do my lifting and i tried two and realized theres just no way that i would get anything substantial. i got 625 on my deadlift and failed a 650. a 300lbl bench which i though was gonna be a warmup, which i failed to record because i thought it'd be a heavy warmup was indeed maximum lift. i have no clue if i'll be able to lift big again by the end of the comp....

Tim K
11-13-2009, 04:13 PM
No worries... I'll be happy if I can lift at all. I'm sporting a couple broken ribs which has hindered my training big time. This past week, zip, nada, zilch. I might not even be able to break 1,000 lbs at the end of the month. But I'll post something... :D It might be an empty bar, but I'm gonna get a total damnit!

powerm64
11-13-2009, 05:26 PM
flu sucks...

well i think i'm gonna be pretty s.o.l this competition. this was the week i wanted to do my lifting and i tried two and realized theres just no way that i would get anything substantial. i got 625 on my deadlift and failed a 650. a 300lbl bench which i though was gonna be a warmup, which i failed to record because i thought it'd be a heavy warmup was indeed maximum lift. i have no clue if i'll be able to lift big again by the end of the comp....


I hope you get to feeling better by the end of the month. A 625 deadlift while you are sick, is sick in my book. Good Luck.

Coke
11-13-2009, 06:47 PM
I hope you get to feeling better by the end of the month. A 625 deadlift while you are sick, is sick in my book. Good Luck.

Same here, wish you well man.

endymion88
11-14-2009, 11:16 AM
No worries... I'll be happy if I can lift at all. I'm sporting a couple broken ribs which has hindered my training big time. This past week, zip, nada, zilch. I might not even be able to break 1,000 lbs at the end of the month. But I'll post something... :D It might be an empty bar, but I'm gonna get a total damnit!

that's some nasty stuff how did you break your ribs? i wish you a quick recovery!

endymion88
11-14-2009, 11:25 AM
thanks cocoa and powerm64. this flu is really screwing me up and it's really lingering but what can you do. nobody can decide when they get sick i just really hate this timing. yeah when i pulled the 625 and stalled at the knees with 650 i figured i was almost 100% better but then seeing what happened to my bench showed me i'm really not. well imma just train conservatively hard next week and give her hell the following week.

endymion88
11-16-2009, 04:36 PM
today was the first day i felt better and it was also a squat day
5x325
3x370
5x415 (was being slightly conservative)

then i decided to do a few singles
465x1 weird...started stalling at midpoint
485x1 same problem i'm forgetting how to explode

tried doing some downsets for speed
225x10
on box 225x8 225x8

then tried some zercher decline situps and it didn't work because my moronic gym had a big pillar in the way...shoulda knocked it down!

the squats felt mildly light but the main problem was i can't explode anymore meaning i probly wont get the numbers i want just because of the way this training is. next few cycles i'll find a way to fix this.

Guido
11-17-2009, 09:36 AM
on your deadlift rep outs are you reseting or touch and go? reply in my log because i doubt i'll get to check back in here.Touch and go.

endymion88
11-17-2009, 05:52 PM
this was the pull i did with the flu

TbsNOd2_Sck

Brian999
11-17-2009, 05:57 PM
Those are some sick squats there bro! Thats a nice pull there too. I got my money on you in the strongest vs weak ones contest lol.

endymion88
11-18-2009, 08:18 PM
military press day
115x5
135x5
155x8
down sets
65x10 95x10x10 75x10x10

pullups with bw 5 5 5 5 5 5 5 5 10

powerm64
11-21-2009, 01:20 PM
Very strong pull for being sick.

endymion88
11-21-2009, 02:02 PM
deadlift day
5x365
5x420
10x480 this is actually a ten lbl pr on my 5 weeks but usually when i do my fives i run into a problem. one day i had to use the restroom so had to stop other day my leg drive was shot from pulling a heavy sumo pull on the deload squat day before it. so this is a sorta pr. my best projected max with this stuff has been 650 and this one projects at 640 so my strength is almost back to full bore or atleast close to where it was. p.s. the last rep was ugly...not from being totally exhausted but more of a mental thing. it also seems that on the last rep of every set i'll stop the weight on the ground for about two seconds, then i reset, and then the rep looks ugly? really think i need to do some speed sets to dial in my form.

downsets practicing hook grip
225x10 225x10 275x10 275x10 hook grip is kinda fun but at the same time kinda a pain :) i'd like to switch to this grip within 5 months.

land mines (just counting plates on bar) 45x10 70x10 45x10


well my thoughts on this lift..hmmm..it was decent i have a little injury in my mid upper back that's been bugging me but no major deal. the uglyness of the last rep bugged me but oh well. i'm really hoping for a 650 conventional raw when i pull next.

endymion88
12-02-2009, 05:05 PM
well i havne't posted my training lately because it's been so massively screwed up. today was first time doing a real session in a while. i will be starting smolov i believe next week and will probly use a DE/ME approach for bench

benchpress
190 x5
225x5
245x9(one rep pr)

incline bench 135x10 155x10x10x10 185x10 as you may be able to see i dont do this often

dunno how to explain this next movement but i'll try
on the floor rolling dumbell extensions 35x10x10x10x10x10

straight bar curls 95x10 115x8 95x10 x10

Coke
12-02-2009, 08:37 PM
Session looks very nice, stay strong bro.

endymion88
12-04-2009, 05:26 PM
today was some squats still debating whether to start smolov next week...we'll see..

3x315
3x365
9x405 wraps. not all were perfect depth because at first i didn't pay attention but this set was definently pretty easy and i coulda pushed out a few more if i wasn't going to do smolov and squat 4 days a week next week. i haven't had good training for 3weeks about so my conditioning/endurance was off...i was having difficulty breathing for 15 minutes atleast after this set lol. but it was easy. didn't even feel like i had weight on my back since i had 515 on me last week.

2 downsets of 225x10. basically just focused on sinking them and the second set i paused on the bottom of each rep.

quit after that because i still couldn't breath

endymion88
12-07-2009, 04:37 PM
this was day one of smolov squats! my actual max is more th an 515 but since i will not be using wraps and i want to be conservative enough to finish this program i shaved my starting numbers to a 480 max. i'm also trying this with a wide stance which i hope doesn't absolutely murder my hips.

smolov DAY 1!
warmup worked on getting my low bar..lower? at light weights it was great a little harder to hit depth but much easier on my back but as it got heavier i found it infinitely harder to unrack and walk out.
weight/sets/reps
squats
336x4x9

after the third set i was sick and took 10+ minutes to do my fourth set
proceeding the fourth set i threw up..alot.

Tim K
12-07-2009, 06:38 PM
If you are changing your stance, than your max number really doesn't apply. You might be better off starting at 90% of your current max - i.e., 465 lbs and working off of that number. If it starts to kill your hips, you might want to look into some Inzer Groove briefs. They really don't add much to your poundages (less than wraps), but do help the hips.

When doing the bar low on my back, I set the rack to where it comes about to the middle of my chest or even a hair lower. Experiment with the height at which you take the bar out of the rack.

Good luck with your smolov! It looks killer.

endymion88
12-07-2009, 09:24 PM
no i'm using my normal stance it's just people usually don't run it as wide as i am (that i know of) my left hip is aching right now ehh. we'll see what happens.

endymion88
12-08-2009, 05:13 PM
de bench day...not very DE damn i got slow..

3 grips
155x3x3x3 160x3x3x3 145x3x3 225x3 left bicep is giving me alot of pain...made speed hard..

kroc rows: left hand = 110x20(5rep pr) right hand= 120x23 (a 10 lbl and 3 rep pr)


hips feel a bit better. good enough to get to the gym tomorrow and squat..now to drive through a big snow storm to get to the gym..hmm..

on the floor rolling dumbell extensions 30lbx12x12x12x12
super set with
halbert rear delts thing 10x20 15x12 20 x12

endymion88
12-09-2009, 06:16 PM
smolov squat session number 2!

well i got a nice bruise on my rear delts from all the squatting i've been doing which was pretty nice actually because i knew exactly where to get the bar...right where it hurts :).
beside that i have something wrong with my left bicep which is making every workout i do a pain, quite literally...it's not even the squats that are giving me trouble finishing the workout it's the bicep pain they are causing me. when it's at it's worst lifting a 5 lbl plate hurts and i need to psyche up to even grip the bar with my left hand. well that's enough of my complaining let's get to the nightmare on smolov street.

sets/reps/weight in lbs
5x7x360

these weren't hard really just the bicep pain sucked. no puking today either! score one! skipped ab work again...probly not a good habit but it takes everything in me just to finish the lift because of my arm pain. i think imma just go to do standing abs with an average band, or maybe some kneeling ab roller i would do them standing but i don't have the balls in me to destroy my abs two days from my next squat session.

also i've been sinking my squats to as low as my body goes i'm not sure if my butt is tucking slightly but it's hurting my low back and giving it one of those painful pumps..any advice with this would be appreciated.

-RL-
12-09-2009, 08:05 PM
Nice Lifts Man!

Those are some huge deads

endymion88
12-10-2009, 05:59 PM
ME bench

floor press225x5, 275x2 285x1 295x0 275x1x1x1

incline dumbell press 60x12x12x11

pulldown machine thing (plate loaded) few sets of 10 then about 5 easy sets of 6
^
super set with

facepulls 3 sets of 20


legs feel great. so ready to squat tomorrow. right now smolov is feeling like a pleasant dream :)

endymion88
12-11-2009, 04:46 PM
smolov squat session number 3!

warmup then to the work sets.

sets/reps/weight
7x5x385 these were all fairly easy! easiest day so far.

bicep hurt less today after following some tips on wannabebig forums. thank you guys! the pinky under trick + a slightly wider grip helped alot.

actually had the energy to do...
5-6 sets of 10 on the ab crunch machine, worked up to a heavy 10

felt good. my left hip is kinda bummed but that's normal for me after squatting.

endymion88
12-12-2009, 03:00 PM
smolov squat session number 4! last one of the week woo!

was ready to get in the gym and tear up some iron.

i warmed up and the low bar felt a little better than usual. i might be getting used to it. one problem with today though was my arm really flared up and was very bad until towards the end of squats.

sets/reps/weight
10x3x410

my last 3 sets were the strongest because i actually kicked myself in the ass and used some power on the reps.

yet again left hip is bummed but not a warning sign type of bummed more of a yer an ******* for making me squat so much kinda bummed.

one day off and back to squatting. can't wait.

endymion88
12-14-2009, 04:48 PM
AHHH HAHAHAHAAH <MUWAHAHAHA BWUAHAHAA (my maniacle dr. evil laugh!)

this was the easiest day so far! oh and better yet my left arm didn't flare up at alllllll. also i got my rehband knee sleeves from jackals and they are amazing they keep the knees so toasty warm and provide just enough support to the knee joint.

sets/reps/weight
4x9x355

all of these were very easy my hips are a little achy but lacking no power. my squat has already gone up, i can feel it greatly by how easy these were.

4sets of 10 on the ab crunch machine (fairly heavy and explosive)

this was just an awesome day! now people leave me some comments!

endymion88
12-15-2009, 06:00 PM
DE bench
135x3x3x3 145x3x3x3 155x3x3 235x3 245x3

kroc rows warmed up to-left arm:110x22(2 rep pr) right arm:120x20(-3 from pr felt gased)

on the floor rolling dumbell extensions 30lb x12x12x12x12x12 (one set volume increase)

halbert rear delt swing thing 3sets

endymion88
12-16-2009, 05:22 PM
morree squats
smolov squat session 6!

hip was a little bummed from benching with a large arch yesterday but still managed to do what i came to the gym for...even though it was slightly more difficult.

sets/reps/weight
5x7x380

the bruise on the rear of my shoulders is nice n dark and tells me exactly when i get the bar where i need it lol.
after the third set my ipod died...was nottt good especially since the gym plays stupid ass girly music.

did 5 sets of pulldown abs

wanted to try something on my deadlifts but decided to call it a day.

all in all a decent day..the 5x7 is my least favorite. friday will be better.

endymion88
12-17-2009, 04:54 PM
first good bench day i've had in a lonngggg time!
ME bench
close grip bench press: 225x3 255x3 275x1 295x1 305x0 (stalled halfway) 295x1 295x1 (hit hooks...touched too high, didn't tuck well) 275x1 wanted to focus on getting enough volume on the core lift.

incline bench close grip 195x6 215x4 225x2 three was there but my spotter grabbed it...oh welllll.

by this point my triceps were rock hard.

----------dips bwx10x10x10x8
superset<
----------chins bwx6x6x6x6

great day..triceps are burnt up!

endymion88
12-19-2009, 04:19 PM
Smolov squat day number 8…this reminds me of why I titled it the Smolov nightmare.

I had a feeling this was going to happen... my arms flared up again... My rear delts are so bruised that just getting the bar to settle was a pain mentally... Then holding the bar where it needed to be was even worse because my arms lost their strength with the pain... Also was lucky enough to catch my finger on the hooks when racking a weight so we know what happened there. Besides all these things mental and otherwise I was still able to complete this workout.

Sets/reps/weight
10x3x430 ninth set was the strongest and had a good bar position on my back... Some sets were low bar... Some were high bar... Finding a happy medium was hard. I Skipped abs for now. I might do some pulldown abs before I go out for the night.