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DMS80
09-18-2012, 05:07 AM
Not really sure how to start, so I'll start with a little background.
Since March 2009, I had one goal in mind, and that was to get my life back to happy. I didn't even know what happy was, but I was about 500 lbs with practically zero muscle on me and at that point I just wanted to die. Instead I started fighting back. I started off slow, just eating better and simple workouts, by September I had almost quit, I was tired and just being lazy. That December my friend was going to the gym to work out, he said print a guess pass and go, so I did. Rocky was the movie on that day, and i busted out 25 minutes on the elliptical. And from that day on I have yet to quit. I spent 2 years on the elliptical, just trying drop fat, it did its job, i went from 500 to 340. but I also burnt out. About 1 year ago, I started lifting again..I worked hard and just wanted to get my weights up. After being approached to Power Lift I didn't blow it off completely I just denied it at the time. But I kept it in the back of my head. I'd say in about July I approached the idea, and talked to Tone. He came up with a plan for me and some workouts to do and I'm falling in love with it all. I didn't push myself at first..I have a fear of failing..as I have failed before, but with the right group I know they can push me. After this past weekend or training with Jersey Iron Powerlifting I found out 2 of my numbers and hope to find out one more this week. I'm honored to train with them, They helped push me and kept me focused and though they didn't know me, the helped me become better, even in one day. I will be back at Iron Sport to train with them again. I'm glad to know that they have my back, when I do my first meet on December 1, 2012.

ME:
32 years old
6'2"
387 lbs


As of now this is where I stand (pre meet):
Squats: 255
Deadlift: 365
Bench: ?

First Meet:
Squat: 315
Bench: 230
Deadlift: 400
This is where i stand as of now, and will train to up them all for the next meet. I just started the Smolov Squat program. and also trying to lose fat.. I have a lot going on, so i expect bigger result from my next meet

I will weigh myself today or tomorrow morning.

My Schedule is a little mixed up right now, but will be more solid once I figure it all out.

Just as an outline
Bench and Back
Squats and Deadlifts
Cardio Day
Secondary Legs
Secondary Upper Body
Cardio Day
Sunday will likely always be my off day.

9/17/2012:
Cardio
Normally I'd do he elliptical for 1/2 hour - 45 minutes or longer depending on how I feel.
today I did this (as this is what I was told to do, and I don't back away from a challenge):
From back of the Gym to the front (distance unknown, i can figure that out) Carry one plate and leave at the front go back and get another. do this 6 times, then bring them from the front, back to the back. Goal: Under 12 Minutes. Rest 5 minutes and then do again, except this time carry 2 plates. Same idea, from back of the gym to the front, drop them off and go get 2 more. Do this 6 times, and then bring them back. Goal: under 8 minutes.

All said and done, the first round with 1 plate was done in 9minutes and 38seconds. Round 2 with 2 plates was done in 8minutes and 45seconds.

Took just over 18 minutes..I will beat these times. I planned on doing the elliptical or push ups after. Both my arms and legs weren't having it. That wont be the deal next time, Next time I push harder.

Today will be Secondary Upper body.

Barbaccio
09-18-2012, 05:45 AM
Welcome to the board Big Dave. Only problem, you started the Journal in the wrong spot. I'll get ahold of a Mod to move it. You want to be under the Journals section.

Brian Hopper
09-18-2012, 10:44 AM
Welcome to WBB!

DMS80
09-19-2012, 04:20 AM
Welcome to the board Big Dave. Only problem, you started the Journal in the wrong spot. I'll get ahold of a Mod to move it. You want to be under the Journals section.

yea i'm a little slow. Thanks for the help.

DMS80
09-19-2012, 04:21 AM
Thanks Brian

DMS80
09-19-2012, 04:31 AM
Yesterday was Secondary Upper Body.

Normally this day would be:
Sebastians, 3 way Shoulder Pulls, Bicep Curls (ezcurl bar), Tricep Rope and push ups to fail.

For whatever reason I changed it a little..but here it is:

Seabastions:
55x12
55x12
65x10
65x10
75x5

3 Way Shoulder Pulls:
30x12
30x12
35x8
35x10
42.5x8

Tricep Rope:
60x10
60x10
65x7
65x7
70x5

Bicep Curl:
EZBar:
50x10
50x12
60x7
60x6
Straight Bar:
50x10
50x9
60x6

I would do the EZBar first then go to the straight, by the end my wrists had tightend up and i pretty much couldn't close my hands.

Skull crushers, I did this when i first started lifting, I'd lay down take a 25lb plate and just go do them. the goal is 4 sets, 25 reps a set (which I was able to do, not so much now)

Set 1 - 25
Set 2 - 25
Set 3 - 15
Then i stopped. my wrists again tightend up and closing my hands wasn't working. I dont know if it is from dehydration or something else. It doesn't happen all the time either.

Today is Bench. hopefully i can find my Max.

Barbaccio
09-19-2012, 07:13 AM
No need for that much bicep work. Pick a bar, hit your sets, get out. As a matter of fact, don't even use a bar. Use dumbbells.

DMS80
09-19-2012, 09:39 AM
No need for that much bicep work. Pick a bar, hit your sets, get out. As a matter of fact, don't even use a bar. Use dumbbells.

will do

Brian Hopper
09-19-2012, 11:45 AM
I prefer barbell curls and hammer curls and that's it.

DMS80
09-27-2012, 09:48 AM
It has been about a week since my last update, I really have to try to stay on top of this more than I Have been.

9/19
I learned the proper Bench Form on this day. something i will have to continue to work on.
i know this is not the best way to start it this update
Rows
135x10
135x10
135x10

Lat pulldown
85x10
85x10
85x10

9/20
Leg Press
270x10
270x12
270x12
270x9

Straight leg deadlifts on a 3 1/2" platform
225x5
225x5
225x5
Next day was squats

9/21 Squats DeLoad
215x2
215x2
235x2
235x2
245x3

9/22

Plate workout Cardio (i'll type out how it works when i have more time:
Set 1: one plate goal under 12 minutes. Done in 7 mins 36 seconds

Set 2: 2 plates. Goal under 8 minutes. Done in 8 mins 12 seconds

Set 3: 1 plate. Goal just get it done. Done in 7minutes 59 seconds.

9/23 REST

9/24 (should have been bench, but i f'd up):
Lat Pull Down
85x10
95x10
95x10

Rows
135x10
135x10
135x10

Single arm row goal 100 w/ 20lbs
66 each arm

Cable Rows
100x10
120x10
140x10

9/25
Straight Leg Deadlift 3 1/2" Platform
245x5
245x5
245x5

Leg Press
270x10
270x10
270x10

Belt and Band Walk
Forwards Up and Back
Backwards up and back

Side band shuffle, not sure what else to call it
up and back

9/26
was meant to be a cardio day, i was burnt out
did push ups and 1 mile on the elliptical.

DMS80
09-28-2012, 04:47 AM
9/27

Skull crushers
40x15
60x15
60x13
60x12

Upright Row
50x12
60x10
60x10

DB Pec Fly
35x12
35x10
35x8

Lat Pull Downs
90x10
90x10
100x9

DMS80
10-01-2012, 04:39 AM
Saturday was Squats and Deadlift day. Squats may have been the best I've had yet since I started training. I'm starting to figure out my stance better then I have before. I was trying to concentrate on getting depth and did hit it a few times.

215x2
214x2
235x2
235x2
245x2
245x2
250x2 (tried for 3, went to far back and should have been able to recover, but I gave up on it to quickly, after a talk I knew I should not have given up and tried to recover)
260x3

Deadlifts with double minis
220 for 10 sets of 1.

did 8 sets and the last set i did 3. 11 total

Reverse Hyper:
25x16
25x17
25x18

Sunday I did Cardio:
Recumbent Bike 10 Minutes
Elliptical 10 Minutes
Treadmill 8 minutes

Rock1984
10-01-2012, 05:37 AM
Well, you dropped by a pretty cool place with Jersey Iron...I think I'd never skip a beat if I had someone like Tone to kick my ass!

Good work in here, keep it up!

Barbaccio
10-01-2012, 05:40 AM
You're getting better each week! Your work ethic is phenomenal Dave. Very happy to have you as a part of the crew. You work hard, train hard, help where you can, and are always striving to be better. There, that's the nicest stuff you'll hear me say.

DMS80
10-01-2012, 05:57 AM
You're getting better each week! Your work ethic is phenomenal Dave. Very happy to have you as a part of the crew. You work hard, train hard, help where you can, and are always striving to be better. There, that's the nicest stuff you'll hear me say.

Thanks Tone, I do appreciate all the help and encouragement, the pushing and new exercises you have shown me to do. Even if they kick my ass. Thank you for not backing down and convincing me to try it out. I'll remember the nice stuff when you are "picking" on me on the drive to Iron Sport.

DMS80
10-01-2012, 06:21 AM
Well, you dropped by a pretty cool place with Jersey Iron...I think I'd never skip a beat if I had someone like Tone to kick my ass!

Good work in here, keep it up!
Thanks! Iron Sport is a great place to Train, and training with Jersey Iron, is the best way to train. Everyone has something to offer to help me just become better, and I do enjoy it.

Barbaccio
10-01-2012, 06:53 AM
Don't make me tell these good people about your jerking off into a sock with a hole in it story and how it came out the hole and impregnated your grandmother. I'm telling you, that story will not go over well here. They don't take kindly to impregnating grandma through a sockhole around these parts.

DMS80
10-01-2012, 08:02 AM
Don't make me tell these good people about your jerking off into a sock with a hole in it story and how it came out the hole and impregnated your grandmother. I'm telling you, that story will not go over well here. They don't take kindly to impregnating grandma through a sockhole around these parts.

all my grandparents are dead..

DMS80
10-02-2012, 03:45 PM
Good Mornings:
Bar x10
55x10
65x12
65x10

Leg curls
80x12
85x11
95x8

Leg ext
110x10
110x10
120x9
135x8

Hip abduction
4 sets of 25 @ 100lbs

Hip adduction
4 sets of 25 @ 100lbs

DMS80
10-05-2012, 05:25 AM
10/3/12
This was a cardio day, I had to take my car to the shop so i decided to walk home. Was 3+ Miles. Totally wore me out.

10/4/12

Upper Accessory Week 2:

Skull Crushers:
60x15
60x15
70x12
70x8

Upright Row:
50x13
60x12
70x10
70x11

DB Pec Fly:
35x12
35x10
35x8

Lat Pull Downs:
90x10
100x10
100x10

When I was finishing up Tone came in. Tim wasn't there today so I stayed for if anything to Push him. Which turned into some more training. Never a bad thing.

Close Grip Pull Down:
100x10
125x10
140x8

2-Way Shoulders w/ Strap:
50x10
57.5x10
57.5x8

Wide Grip Row:
140x10
160x10
180x8

Overall just a great day. Always good to train with Tone, I always learn something new.

Today I rest and tomorrow is Squats and Deadlifts.

DMS80
10-08-2012, 05:19 AM
10/6/12
Squats
Barx5
145x5
235x2
245x3
255x2
285x2
285x2
285x2

8 weeks out from my first meet.

DMS80
10-09-2012, 04:08 AM
10/8/12
Good Mornings:
Barx10
55x10
65x12
65x12

Leg Curls:
85x12
95x12
110x8

Leg Ext:
110x10
120x13
145x10
145x9

Hip Abduction
110x 4 sets of 25
Hip Adduction
110x 4 sets of 25

Went on the elliptical after for some cardio, wanted 30 minutes, at 10 my entire stomach cramped up, made it to 15 minutes

DMS80
10-10-2012, 05:32 AM
10/9/12
Bench
I didn't write down my warm up sets like i should have.
my sets i know:
175x3
185x3
195x2
195x2
195x2
195x2
195x2
195x3 (may have been 4, but the form and everything on the last rep was so bad, i refuse to count it)

Close Grip Pull Down:
120x13
140x9
140x5

Row (isolated)
70x12
90x10
115x7

DMS80
10-12-2012, 04:40 AM
10/11/12
51 days till the meet

Skull Crushers (week 3)
70x13
70x13
70x12
70x9

Upright row (week 3)
60x12
60x15
60x12

DB Pec Fly (week 3)
35x10
35x10
35x10

WG Lat Pull Down (week 3)
100x12
120x10
120x10

WG Seated Row (week 2)
140x11
160x10
160x9

Barbaccio
10-12-2012, 04:45 AM
Wow! Nice one Dave. Got alot in with that one.

DMS80
10-12-2012, 05:38 AM
Wow! Nice one Dave. Got alot in with that one.

Thanks Tone. Was good, not many people there, and just went at it. Felt great. I still feel great..

DMS80
10-18-2012, 12:08 PM
Saturday 10/13/12-Wednesday 10/17/12

10/13:
Squat:
Barx6
145x5
225x3
235x3
255x2
282x2
285x2
235x2 (with box, to work on depth...its a trust issue with myself..i have to stop thinking and just do it)
235x2 (with box, to work on depth...its a trust issue with myself..i have to stop thinking and just do it)

Deadlift:
135x3
225x3
335x2
335x2
335x2

Reverse Hyper:
25x16
25x17
25x12

10/15/12
Plate Cardio w/ 2 45lbs plates:
Round 1 8mins and 8 seconds
Round 2 8mins and 36 seconds

10/16/12 Legs Week 3
Good Mornings:
Barx10
65x10
75x10
80x10
85x8

Leg Curl:
85x15
95x12
100x12
115x10

Leg Ext:
120x10
130x10
145x11
155x10

Hip Abduction:
120x25
120x25
120x25
120x25

Hip Adduction
120x25
120x25
120x25
120x25

10/17/12:
DB Shoulder Press (week 1):
40x12
40x12
went to 50, didn't do full reps so went back to 40
40x8

Tricep Press (week 1):
60x12
70x10
85x8
85x6

Close Grip Pull Down (week 2):
120x12
140x8
140x6

WG Rows (week 3):
160x10
160x9
160x9

Ab Curls:
72.5x10
72.5x12
72.5x8

Next week i'll add shrugs

today i'll do bench. tomorrow i'll be off.

DMS80
10-19-2012, 05:32 AM
10/18/12 Bench
All I did was bench. I did upper body the day before, not the best idea...so after this I decided to rest.

Barx10
95x10
135x10
170x2
190x2
205x2
205x2
205x2
205x2
205x2
205x2

Today is rest and tomorrow is Squat and Deadlifts. In 7 weeks it will be December 1st and I will be at my first meet. I'm excited and nervous. It has been a few months since I started training and when it was proposed I didn't know what to think. But I got pushed, and by pushed I mean encouraged. I have my moments of weakness where I think most people do, and the moments where I don't trust myself. I know the people around me (Jersey Iron) won't let me get hurt, but it is my mental game that I have to work with. My Goal by this weekend is to get depth at 300, for 1 rep, if I get 2, awesome, I just want 1. I just want to get it. Don't Think Just Do It.

Barbaccio
10-19-2012, 05:49 AM
Boy aren't we syrupy today. LOL

DMS80
10-20-2012, 01:19 PM
Squat
Barx5
145x5
225x4
235x3
255x2
255x2
305x1 (was off balanced coming up so had to do it one more time)
305x1 PR

Deadlifts with doubled minis
135x3
185x2
260x1
260x1
260x1
260x1
260x1

DMS80
10-23-2012, 06:39 AM
10/22/12
Leg Press:
270x12
320x12
320x12
320x10

It had been a while, since I had doen these and learned the correct way to do them..270 felt easy. 320 felt pretty good, I believe I can do more.

TBar Row
45x12
70x12
90x12
100x10

SL Deadlifts off a 3inch platform:
135x6
205x5
225x4
225x5
255x5

after this I couldn't really walk, I felt I should have done something else, but then I rested to long and I was out of the mode.

DMS80
10-24-2012, 05:11 AM
10/23/12
CG Pull Down
140x10
140x9
160x3
140x5

Tricep Press
60x15
70x12
85x7
85x5

DB Shoulder Press
40x12
40x10
40x10

Shurgs
95x12
135x12
155x10

Pushups
39 total.

larsen540
10-24-2012, 07:45 AM
Keep it up bro you are doing work here.

Brian C
10-24-2012, 12:11 PM
Just figured out this was you Dave lol. You are really improving on a daily basis buddy. You have a great outlook and open to critique and criticism without question. Its the recipe for success. Nothing will keep you from your goals. And im proud to be able to help you any way I can. Great F'n work pal!

DMS80
10-24-2012, 06:57 PM
Keep it up bro you are doing work here.

Thank You. I appreciate you checking out my journal.

DMS80
10-24-2012, 07:11 PM
Just figured out this was you Dave lol. You are really improving on a daily basis buddy. You have a great outlook and open to critique and criticism without question. Its the recipe for success. Nothing will keep you from your goals. And im proud to be able to help you any way I can. Great F'n work pal!

LOL no problem, I should have called myself Horowitz like Tone calls me, it would have been easier. Thanks for the encouragement Brian. It is a lot of learning, and I figure I'm learning from a great group so I might as well listen. I changed some stuff on squat..which definitely helped..my first shot at 300 and barely made it work, but Andrew made a suggestion and I went with it and it worked. This week instead of in i'm pushing the arms out. I'm not in the mood to slam my hand in there again. lol. I appreciate all the help I get from everyone. I never thought i'd be excited to get up on a Saturday morning to go train..the first 2 weeks I was ehhh now I look forward to it..about 5 weeks from my first, i'm looking forward to the next 2 weeks to seeing everyone else compete. See Ya Satruday. Thanks Again!

DMS80
10-24-2012, 07:30 PM
10/24/12
Bench:
Barx10
95x7
135x6
185x3
205x2
205x2
225x2 (225 was my Max, so i guess on December 1st we will find out what I can really do)

Iso Back Row
135x10
135x10
135x10

DB Bicep Curls (hammer for 8reps and across body for 8reps)
25x8
25x8
25x8

Back & Delts with Yellow rope (really have no clue what it is called)
Back 50x10 Delts 30x10
Back 50x10 Delts 30x10
Back 50x10 Delts 30x10

Good day...Should do Bench on tuesday instead of Upper body, but it just matters who is there to help spot, and encourage. Would love to do it on mondays with the team, but with work right now, that is not always an option. December is coming fast...I'm getting very excited for this meet.

Barbaccio
10-24-2012, 08:54 PM
My log is going to say: I did what Dave did, but I made it look sooo much easier. Lol. Good job today! Your bench is coming along finally!

DMS80
10-25-2012, 04:43 AM
My log is going to say: I did what Dave did, but I made it look sooo much easier. Lol. Good job today! Your bench is coming along finally!

LOL Thanks Tone. It felt good today. And yes you make it look so much easier.

DMS80
10-27-2012, 03:09 PM
10/27
Squat
Barx6
135x6
165x5
165x5
165x5
165x5


Deadlift
135x5
205x5
245x3
345x1
345x1
345x1

DMS80
11-02-2012, 03:51 AM
10/30/12
DB Bicep Curls Hammer
25x8
25x8
25x8

Tricep Press
60x15
70x15
85x9

ISO Back Row
135x10
135x10
135x6

Shrugs
135x12
175x12
225x20

10/31/12
Leg Press
270x12
320x12
320x12
370x10

TBar Row
90x12
115x8
140x5

SL Deadlift off a 3inch platform
225x5
245x4
275x3

11/1/12
Bench
Barx7
95x7
135x5
135x5
135x5
135x5

Close Grip PD
140x10
140x10
160x5

Skull crushers with 25lb plate
25x25
25x25
25x25
25x25

DMS80
11-07-2012, 05:43 AM
11/1/12:
Bench:
Barx7
95x7
135x5
135x5
135x5
135x5

Close Grip PD:
140x10
140x10
160x5

Skull Crushers:
25lbs 4 sets of 25

11/2
Squat and only squat
135x5
205x4
225x3
235x3
255x2

11/5/12
Bench
135x7
185x3
195x3
225x2
225x2
225x2

Rope Row/Rear Delt
70x10
80x10
90x10

Tricep Rope
60x10
80x8
80x5

11/6/12
SL Deadlift 3 inch platform
225x5
245x3
275x3

Leg Press
270x10
270x15
270x10

Leg Ext
130x10
130x10
130x9

DMS80
11-12-2012, 04:32 AM
11/7/12
Iso Back row:
145x10
145x8
145x6

Shrugs
185x12
225x9
275x9

Tricep Press
60x12
70x10
85x10

DB Bicep Curl
Hammer/across body
25x8/25x8
25x8/25x8
25x8/25x8

I'll pick back up today..friday i attempted to do dead lift and really wasn't into i'm not even going to log it.
Only a few more weeks till the meet on December 1st.

DMS80
11-13-2012, 05:37 AM
11/12/12
Bench
135x5
135x5
190x3
210x3
225x2
225x2
225x2
225x2

Tricep Press
80x12
90x10
100x6

Band Row
3 sets of 20

DMS80
12-02-2012, 05:20 PM
It has been a few weeks since my last post. No good excuse for it. Either way yesterday I competed in my first meet, 2012 Christmas Carnage in Allentown, PA. Though I was extremely nervous, My Team members from Jersey Iron kept me focused and on point, and the time game.

Squat:
1st 275 Good
2nd 315 Good
3rd 350 no good, went down fast got stuck at the bottom, could not get up. It was a long shot, but i wanted to give it a shot.

Bench
1st 205 good
2nd 215 good
3rd 230 good

Deadlift
1st 350 no good. I was over excited or something, i lost concentration during the lift, Pulled up almost fell over and it shook me up. 2 team members came in the back and just calmed me down. which i needed..i would have been done.
2nd 350 good
3rd 400 good

Total 945.

Overall I was proud and very excited. Every thing that was said to me during training, I tried to keep in my mind for every lift. after getting over the nervous I was totally fired up. My goal before the meet was 1000, not exactly sure what i was going to do to get there, but I will take 945. I was amazed, I didn't really know what I could do, and may have been able to do more. There will be more meets to come, so I expect my numbers to go up, esp with the training I have a head of me. As i've said 1000 times and I will say a million times more, Thank you to my team for the support that you gave me.

jdjayne
12-02-2012, 06:19 PM
You did a great job Dave and you should definitely be proud. I wish I was there to see it and am sorry that I have missed it. It only gets better from here. All of Jersey Iron is proud of what you did!!!!

DMS80
12-04-2012, 06:07 PM
You did a great job Dave and you should definitely be proud. I wish I was there to see it and am sorry that I have missed it. It only gets better from here. All of Jersey Iron is proud of what you did!!!!

Thanks Jesse. It was awesome, absolutely loved it. Its ok that you missed it, there will be more. My next one i'm sure will be just as thrilling for me. Now that I have my Numbers I know what i have to work on. Can't wait to get them to grow.

DMS80
12-09-2012, 03:35 PM
First day back was legs and i didn't log it so i can't put it here..

12/6/12:
Bench:
Bar x10
85x10
135x8
185x5
185x5
185x5
185x5
185x5
135x18

Pull Down:
140x10
140x8
140x7

WG Row
160x10
160x8
160x10

Tricep Press
70x10
85x10
85x5

12/8/12
First Day of Smolov Squat Program:
Bar x8
95x5
145x5
180x8
180x8
180x8 (i think it was around here i found a better stance under the bar, made it easier and hit depth everytime, thanks Tone)
195x5
210x2
210x2
220x1

Deadlift:
2 warm up sets that i can remember the weight i want to say 180, i could be wrong, first set was 6, second set was 3
225x3
300x6
300x6

12/9/12
Fat burning day..not really cardio, must keep heart rate between 112-130 for 40 minutes. The 40 minutes isn't bad, its trying not to go over the 130..avg around 125..went above 130 a few times and below 120 a few...This will be done 4 times a week, first thing in the morning 30 minutes after waking up..

DMS80
12-11-2012, 07:04 PM
Day 2 of Smolov, and also the first day of Morning Cardio and Night training. Started the morning off with fat burning cardio. 40 minutes of trying to keep my Heart rate in the 112-130 range. Was not the easiest thing to do. The 40 minutes is not bad at all, its just doing it. and getting up at 430 in the morning to be at the gym by 5 and then go to work. I'm not making excuses as i'm doing it, im just laying it all out there.

now for the smolov:
Bar x7
95x7
135x7
180x8
180x8
180x8
195x5
210x2
210x2
220x1

The first squat on my warm up set I was ready to throw in the towel, thank god its just a warm up..when i finally got loose It just got better.. really didn't feel great until the 210...after was tired, but felt great.

nikitaleighh
12-12-2012, 02:26 PM
woooo!! dave!! smolov partnaa! holllllaaaa lol

DMS80
12-12-2012, 06:20 PM
woooo!! dave!! smolov partnaa! holllllaaaa lol

LOL we are going to kick ass at this...but remember Respect Smolov or he will haunt you on the warm up set lol.

DMS80
12-12-2012, 06:31 PM
As yesterday, Had the Morning Fat Burn Cardio. 40 Minutes. Nuff said..not much more to tell. Except i'll be doing it again tomorrow.

PM Training:
Flat Bench:
5x5 @ 180 1 minute break between sets

Lat Pull Down WG, this is the moment i realized i'm an idiot and after being calmed down.
140x12 (barely)
3x12 @85 45 second break between sets

Seated Row CG
4x12 @120 45 second break between sets

DB Military Press
2x15 @25
1x15 @20 45 second break between sets

Rope Tricep Pushdowns
1x15 @42.5
2x15 @30 45 second break between sets

Hammer Curls
2x20 @ 20 i think or 25, i didn't write it down and now i don't remember 30 second break between sets.

Absolutely killer. But Totally worth it.

Tomorrow is the morning Cardio Fat Burn, followed by Day 3 of Smolov. Looking very much forward to fridays off day.

DMS80
12-13-2012, 06:12 PM
I dreaded today from the moment I woke up, Third day of Fat Burning Cardio in the AM, and the 3rd day of heavy lifting in a row. I felt beat this morning, not defeated just beat. But I did what anyone else that is dedicated did I got up and got done what I had to..and not just to do it, but to put it all i could into it. Cardio is Cardio..as always 40 minutes.

After work, it was smolov Week 1 Day 3. After One which felt easy, 2 which almost killed me Day 3 should have been hell, But it was great. The numbers and sets look scary on paper, but after not wanting to do this all day it was better then expected:

195 4x5
210x3
225 2x2
255x2

Tomorrow is Rest, and Saturday Week 2 begins.

DMS80
12-16-2012, 03:54 PM
12/15/12

Week 2 Day 1 of Smolov:
warm up Bar x 6
warm up 145x5
1 Set 225x5

Did 2 sets of Deadlifts

225x6
225x10

12/16/12
40 minute Fat Burn Cardio. Used the treadmill instead of the elliptical today.

Off day tomorrow.

DMS80
12-18-2012, 07:23 PM
12/18/12
Morning Cardio on the treadmill...40 minutes..thats it

Smolov Week 2 Day 2
After respecting the program and knowing to show it respect no matter what it puts in front of me, I walked in cocky today and almost killed myself on the first rep.

230x5 1 set

That is all. For everything I have learned and known and everything else I did it all wrong on my first set and almost fell forward, had to recover, the second rep sucked and the last 3 I did. It was far from my best set, and not my worst. I have to keep my head straight and never underestimate the weight. Then I stuck around to watch the machine train. Way to kick ass Tone..

Barbaccio
12-18-2012, 08:23 PM
Even on the easy days you gotta focus when you get under that bar. Always. I'm so bored with your training this week. Can't wait till Sunday and 4x9. It'll be fuuuuuun. haha

DMS80
12-19-2012, 05:13 AM
Even on the easy days you gotta focus when you get under that bar. Always. I'm so bored with your training this week. Can't wait till Sunday and 4x9. It'll be fuuuuuun. haha

I agree..freaked me out a little, but i just have to focus. I'm sorry my training is boring this week, you will miss my upper body, i'll likely pass out after Program, today. Sunday, you can see me suffer then LOl.

DMS80
12-19-2012, 04:23 PM
Morning 40 minute fat burn on treadmill

Night upper body
It would help if I read it right and am still learning that I need to go a little lighter in weights as there is not a lot of rest. Either way completed today:
Incline DB:
Supposed to be 3x8 I did:
3x15 @ 40 (I read 8 and my head was set on 15) 1 min break

Lat pull down close grip 45 second break
140x15
120x15 (barely made it)
85x15

Seated row wide grip
3x15@100 45 second break

Shoulder like boulders
3x8@10 1 minute break (these are killer)

Wide grip tricep push downs
2x20@42.5 30 second break

Cable curls 30 second break
42.5x20
35x20

Just finished my drinking my AtLarge protein while sitting in my car cause I am to tired to drive home.

nikitaleighh
12-20-2012, 05:58 AM
Even on the easy days you gotta focus when you get under that bar. Always. I'm so bored with your training this week. Can't wait till Sunday and 4x9. It'll be fuuuuuun. haha

i'm actually really excited for sunday. bring on the challenge!!!

DMS80
12-20-2012, 05:44 PM
12/20/12
Morning Fat Burn Cardio 40 minutes..

Night Smolov Week 2 Day 3.

1x5 @ 235

Sunday is the Start of week 3, from all I've heard, the upcoming weeks should be very challenging. I'm sure I will be tired and sore and everything else, but i'm looking forward to pushing myself.

DMS80
12-20-2012, 05:45 PM
i'm actually really excited for sunday. bring on the challenge!!!

I'm with ya.

DMS80
12-23-2012, 11:20 AM
Smolov Week 3 Day 1

I almost psyched byself out to much to do it. Last week was so bad that I was nervous going into it. Nikita came up which always pushes me. and Tone helped as always, and I totally appreciate that.

4x9 @ 195

In the end it went well..the next few weeks should be killer. but i'm looking forward to it.

DMS80
12-24-2012, 12:45 PM
40 minutes of cardio

DMS80
12-25-2012, 01:03 PM
Smolov week 3 day 2
Bar x5
Bar x5
135x5
5x7 @210

Went well. It sucked but helps having someone there. Thanks Nikita

Then some core. Not much. More do this.
Bicycles 3 sets. Not sure how long
Plank 3 sets again unsure of time.

Def not my favorite but I will continue to add more in while training. It can't hurt

nikitaleighh
12-27-2012, 03:33 PM
way to keep at it dave--trust me even doing core like 2-3 times a week will definitely help you out. it doesn't take much!! goodluck on saturday! ill let you know how it goes since i'll be doing it at 5am haha woooo.!

macdaknife
12-28-2012, 03:07 PM
Ahhh... cardio!!! I hate it!

do some for me while you're there please Dave!

good work fella!

DMS80
12-29-2012, 09:03 PM
Ahhh... cardio!!! I hate it!

do some for me while you're there please Dave!

good work fella!

Cardio is Def not fun, its pretty much just boring, lol. But it is needed..it is low intensity, 40 minutes..just to burn fat. As long as it works I'm good with it. Doing Core work is even less fun

macdaknife
12-30-2012, 01:05 PM
Cardio is Def not fun, its pretty much just boring, lol.

I hear ya on that buddy!

DMS80
12-30-2012, 07:08 PM
Been a few days since i updated

My upper body day i don't have the info in front of me right now., i will add that when i have a chance. likely tomorrow

Thursday
12/27
Smolov 5x7@220

Was a tiring day. but good, did a little core after, pretty much core at this point is bicycles until i can't move.

12/28
Stretched. It was much needed and I learned a lot from Tone. I felt amazing after doing it. I had been very tight, and easily sore, this just helped.

12/29
Smolov 12/29
10x3@235

Barx5
Barx5
145x3
then just went for it.
235x3 for 8 sets
235x6 for 1 set

It felt good, my warm ups sucked, My warm ups always suck

12/30
4x9 @215

This day was a challenge

Stretched before and then did warm ups

Barx5x2
135x5
185x3
4x9@215

Again first warm up with the bar, totally painful and just awful, the 2nd was better.

First set was not great, I had lost count some how, but recovered, the next 3 sets where definitely better.

Did some bicycles after, didn't last very long..my legs where just done.

Tomorrow-Wednesday are up in the air for what i'm actually doing but that will be decided in the morning.

macdaknife
12-31-2012, 06:53 AM
consistently getting in there... great effort Dave!

DMS80
01-01-2013, 10:01 AM
12/31
Upper body

I'm struggling with bench. I was told to do more warm up sets so I will do that. I had 5x5 @ 205
Set 1 was 3, set 2 was 5, set 3 was 5, set 4 was 5, set 5 was 3, set 6 was 2 or 3
Lat pull downs wide grip
4x12@85
Seated row close grip
4x12@120
DB military press
2x15@30
1x15@25
Rope tri pushdowns
2x15@42.5
1x15@35
Hammer curls
2x20@20

MAR72
01-01-2013, 10:25 AM
Props for getting in there after a NYE celebration and working!
I find that getting under the squat bar is a good stretch for bench because what you do with your upper body to squat. Reaching back for the bar, sqeezing the shoulder blades together, and arching the back is a good stretch before laying down on the flat bench to do some of the same things. I'm guessing that the meet order of movements is no accident.

DMS80
01-01-2013, 11:12 AM
That was yesterday's. just got done today's lol. Today was rough lol. Thanks though. Posting today now. Thanks for the info.

DMS80
01-01-2013, 11:22 AM
Smolov week 4 day 2 5x7@230
Barx5
Barx5
135x5
185x5
205x3
Then I screwed up
230x5
So I had to do
230x8
230x8
And back to
230x7
230x7

Did some stretching before and after. I'm beat but now I don't have to do a back to back Wednesday and Thursday

DMS80
01-03-2013, 05:49 PM
Yesterday cardio am. Today cardio am

Smolov today week 4 day 3 7x5@240
BarX5
135x5
185x3
225x3
7x5@240

Today was great. I was fired up

May do cardio tomorrow morning.

macdaknife
01-04-2013, 08:36 AM
I'm just about to do the same session Dave... though I haven't yet done any cardio! keep it up buddy!

DMS80
01-04-2013, 06:47 PM
I'm just about to do the same session Dave... though I haven't yet done any cardio! keep it up buddy!

Just saw, Great job.. 10x3 next..one more full week then 2 rest days..it is the 1 RPM week, but i could use 2 rest days from squats lol. The cardio is easy, it still sucks but easy

DMS80
01-05-2013, 10:36 AM
Smolov week 4 day 4
BarX3
135x3
185x3
225x3
10x3@255

Felt great today. Was well rested stretched before hand
Tried deadlifts after. Did one set of 225x6

Knee was giving me some issues so I just stopped. May do some bench just to work on technique.

Brian C
01-05-2013, 11:49 AM
Great work today Dave. Your squat is really starting to move.

DMS80
01-05-2013, 12:33 PM
Great work today Dave. Your squat is really starting to move.

Thanks Brian. Felt great today. 10 more rounds next week.

DMS80
01-05-2013, 12:34 PM
Decided to do some bench. Not much. Just a little work on technique. Put my feet back further with heels on the ground and it felt better. Low weight. 5x10@135

macdaknife
01-05-2013, 01:25 PM
great job on the squatting Dave! I wouldn't bother with the deadlifting though until you're rested from all the hard work you're putting in with the Smolov! keep it up mate!

DMS80
01-06-2013, 08:17 AM
Smolov week 5 day 1. Today was bad. Got done but just was not one of those days where you go that was awesome.

BarX5
135x5
185x3
4x9@225

I was loose. But my left knee wanted nothing to do with today. Wish it was better but glad it is over.

macdaknife
01-06-2013, 11:19 AM
there's always gonna be bad days mate... don't worry about it.

DMS80
01-08-2013, 07:09 PM
BarX5
BarX5
135x5
185x4
225x4
240x7
240x7
240x7
240x7
240x7

Felt better then I thought it would. Went really well. Now I'm beat.

macdaknife
01-09-2013, 02:56 PM
well done Dave!

DMS80
01-09-2013, 03:21 PM
Cardio this morning.

Tonight upper body. Time listed is rest between sets.
Incline DBs 1 min
2x8@40
1x8@45
This needs to go up next time

Lat PD CG 45 sec
3x15@85

Last time I started to high. Messed me up. Can go higher on this. Though the last set was rough.

Seated row WG 45 sec
3x15@100

Shoulders are boulders 1 min
3x8@12

WG tri pushdowns 30sec
1x20@50
1x20@57.5

Cable curls 30sec
2x20@35

I despise these.

Good day in general.

DMS80
01-10-2013, 05:42 AM
Decided to do Smolov at 530am this morning, it was that day when i looked at it, i knew by the time 430 rolled around I would have no desire to do it, there is not enough Bullnox in the bottle to make me be that fired up, and with the noobs at the gym...they make me lose my mind (yea i know, everyone starts somewhere blah blah blah). Anyways, I decided to do this early. Warm ups where killer, yea just the bar...destroyed me, I was going to do more to loosen up, and figured just start putting the weight on and hope it just pushes me down..and somehow that worked. I was also afraid that I wasn't hitting depth, so for the last 2 sets i set up my iPhone to tape my sets..turns out when i was taping at least i was hitting depth most of the time, and when i wasn't it was damn close, so that is something i'm going to have to do more when i do this alone, last set was 5 perfect. anyways, the sets:

BarX5
BarX5
135x5
185x4
250x5
250x5
250x5
250x5
250x5
250x5
250x5

Done for the day.

MAR72
01-10-2013, 10:42 AM
post a video?

macdaknife
01-10-2013, 01:27 PM
post a video?

nice work Dave... and this^

DMS80
01-10-2013, 02:46 PM
Thank you. Videos are gone. They are nothing special. Trust me. I'm only looking at my lower body to make sure I hit depth

DMS80
01-12-2013, 05:48 PM
Smolov week 5. Done

Today was pretty awesome
Did warm ups. Forgot to write them down

10x3@265

First set was awful. Not depth, too fast and just sucked. Got better and then just went from there. Good to have 2 days off from this.

Barbaccio
01-13-2013, 02:53 PM
And then he did this.

http://home.comcast.net/~barbaccio/Dave.jpg

Barbaccio
01-15-2013, 06:17 AM
You looked big and strong last night D. Your coming along! I'm not quite sure what you wound up doing on bench but I did see you working hard all night. The changes are coming fast man! You're gonna be down to a 3X soon! Remember, this Saturday you start Deadlifting again. We don't want Smolov to make you forget about pulling!

DMS80
01-16-2013, 07:39 AM
You looked big and strong last night D. Your coming along! I'm not quite sure what you wound up doing on bench but I did see you working hard all night. The changes are coming fast man! You're gonna be down to a 3X soon! Remember, this Saturday you start Deadlifting again. We don't want Smolov to make you forget about pulling!

Thanks Tone,

Felt beat on Monday, but good, stronger on some spots. Weak on others..could have just been the day. I will pick up on Deadlifting again this weekend. Definitely feeling stronger..and bigger in my shoulders. Smaller in my stomach, obviously a good thing. 3X...havn't been a 3x in over 10 years. thats to much to handle right now. LOL.

DMS80
01-16-2013, 07:51 AM
1/14/12 Upper Body

Flat Bench Press
Didn't do what the program had..I just wanted to bench
Warmed up with Bar, and then 85lbs
3x5@135
2x5@185
5x3@225
Felt good, havn't just done reps like this on bench in a while, got a better stance then what i was working with before, feet are further back, still flat but i prefer that. Arching felt better.

DB Rows
1x20@35
2x20@45

Crazy Tones
15 Reps @ 65
15 Reps @ 45

Close Grip BP (last time i did this, i got stuck with the bar on top of me, i was hesitant to go higher with weight, not exactly sure what i used last time will have to check previous post)
3x12@85

Bicep Curls
2x15@20

I was dead after this..physically beat. and just couldn't move.. I didn't do the last set..20lbs felt like 450. Ended up drinking a 1.5L bottle of water and a gatoraide then i felt normal again.

Probably should have drank more while training, but it made me feel sick.

Despite all that it was still a great day.

1/16/12
Cardio this morning.

Nothing more till tomorrow, Will likely do morning cardio...and then tomorrow night i'll pick up with Smolov again. 1RPM on the walkout and Saturday is the 1RPM on the Mono. Then the program continues.

DMS80
01-17-2013, 03:43 PM
Max rep day 1 half way through smolov. Today was off the rack. Most I ever did at the gym was 300 on the mono. Max at a meet is 315.

Did warm ups. Don't remember reps
Bar
Bar
95
135
185
225
275
305x1
315x1
350x1 Fucking PR!
Put belt on
365x1 wasn't the best but got it.

I feel amazing right now. Totally amazing.
Can't wait for Saturday

Tone thanks for pushing me today!

Brian Hopper
01-17-2013, 04:08 PM
Nice progress, good job!!!

Barbaccio
01-17-2013, 05:53 PM
Amazing job today dude! Oh and by the way you don't write this:

350x1 was unable to get this at the meet <-----

You write this:

350x1 FUCKING PR!

DMS80
01-17-2013, 05:59 PM
Nice progress, good job!!!

Thanks! Was a big day for me.

DMS80
01-17-2013, 05:59 PM
Amazing job today dude! Oh and by the way you don't write this:

350x1 was unable to get this at the meet <-----

You write this:

350x1 FUCKING PR!

Thanks Tone. And understood. It's been changed.

DMS80
01-19-2013, 01:55 PM
Smolov Max Rep day 2
355x1 No Belt

It was good, went for 375, and didn't get depth, and then on 385 I got down fast and stayed down. Thought I wanted to continue I was done for the day.

DeadLifts:
135x5
135x3
225x3
315x1
410x1 PR
Tried going higher twice, and did not get it..I'm satisfied with today. I haven't pulled much since starting smolov, it felt good to get some in today.

Phase 2 starts tomorrow...7 more weeks.

macdaknife
01-19-2013, 02:00 PM
350x1 Fucking PR!
Put belt on
365x1 wasn't the best but got it.

I feel amazing right now. Totally amazing.
Can't wait for Saturday

AWESOME JOB DAVE! VERY WELL DONE MATE!

DMS80
01-19-2013, 02:33 PM
AWESOME JOB DAVE! VERY WELL DONE MATE!

Thanks Mac. It has proven a lot to me. I love getting stronger. Lol. Got a lot more left. But I'm ready to push.

DMS80
01-20-2013, 10:29 AM
Smolov:
5x5@165

Hip abduction and hip adduction:
4x25@150

macdaknife
01-20-2013, 04:47 PM
Hip abduction and hip adduction:
4x25@150

not sure what these are Dave, but my hips sure are sore after 3 weeks of Smolov!!

DMS80
01-21-2013, 03:45 AM
not sure what these are Dave, but my hips sure are sore after 3 weeks of Smolov!!

I wish i had a valid reason on why i did them lol...my hips where already killing me, but for whatever reason i decided to do them.

Here is one of them: http://www.youtube.com/watch?v=2b97cvyH9sE

the other you bring the weight in, instead of out.

i tried Leg Ext and my knee wasn't having it..i had zero desire to wait for the leg press and i didn't even consider curls till now. Just wanted to get some extra work in..

DMS80
01-23-2013, 06:26 AM
Monday:
i didn't write anything down, so at this point remembering most weights and reps are impossible. It was bench/upper body day.
Bench besides warm ups, i did 5x3 @225. Looking to go up next week..for whatever reason i'm afraid of failure yet i want to get stronger, so I just have to push myself.

Lat Pull Downs
Tricep press
Hammer Curls
DB Military Press
Shrugs

Tuesday
Smolov Speed week Day 2.
Bar x5
Bar x5
135x4
180x4
180x4
180x4
180x4
180x4
180x4

I miss the heavy weights, didnt think i'd say that. Part that killed me the most (tone knew it also), some tool next to me on the smith machine with the stupid neck pad on it was doing quarter squats with 225, I wanted to throw the weight on the bar and show him how to do squats...yet it was speed week...

feeling good, totally sore, and I love the pain.

macdaknife
01-24-2013, 03:42 AM
love the pain Dave! love the attitude! :thumbup:

DMS80
01-26-2013, 01:12 PM
Smolov:
6x3@215

Went well. Lost concentration on set 5 and almost f'd that up. 1st and 2nd rep sucked 3rd was legit and finished strong.

Deadlifts:
225x5
225x5
315x3
405x1
425 pulled and didn't get a good lockout
455 f'd up and almost left it. Got called out and needed to hear it. Pulled correctly again. Got it up and it slipped out before lockout.

I have a lot to work on with this.form alone. May have to try some form during the week.

Barbaccio
01-26-2013, 01:21 PM
I read your ass the riot act because I was fucking PISSED. It was the first time I've seen a look of defeat since you started. You did really well on the second pull. Had you not have wasted that energy on the first pull you'd have had the second. You did well overall today. That 405 pull was easy as shit. All your problems are form related since you haven't been pulling much while doing Smolov. The strength is up. After Smolov we dial in the form and you'll be set. Nice job overall.

DMS80
01-29-2013, 05:18 AM
1/28:
Bench Day
Bench
BarX5
185x3
225x1
245x1
255x1 PR 15

DB Seated Military Press
40x10
50x10
55x10

CG Pull Down
120x10
140x10
140x8

WG Tricep Press Down
80x10
80x10
80x10

Bicep Cable Curls
60x20
60x20

80lb stomach curls (i have no idea what i've called these before or what they are called)
2x15 would have done more, but my left knee started acting up, I can't explain it..but thats that.

It was a good day. I did more on military press then i have ever, Bench was awesome, i havn't been doing much upper body work cause of smolov, just once a week, to get a 15lb PR felt great. Back to smolov today..speed week is almost up. Feeling good, left knee has some sort of issue for whatever reason, but will work through it. Its one of those things that bugged me for years and went away once i started powerlifting at the end of August and now decided to pop its ugly head out again.

Either way Pushing forward and training for the next meet.

macdaknife
01-29-2013, 05:44 AM
Good stuff Dave! Your knee may have flared up again with the volume of squatting on Smolov... my hips are tender!

DMS80
01-29-2013, 06:00 PM
Cardio am

Barx5x2
95x5
135x3
195x3x8

Lat raises 5lbs per hand x50
Lat raises 2.5lbs per hand x50

DMS80
01-29-2013, 06:01 PM
def a lot of volume. They aren't bad while I'm doing the squats. So that's good. Really that's all that matters. I think I miss heavy weights

DMS80
01-31-2013, 04:42 PM
Smolov
Barx5x2
95x3
135x3
185x6x4 (program called for 180, I didn't feel like doing the math)

Was quick felt good and light as it should. It was one of my better days on speed week. Just fast up every time.

DMS80
02-05-2013, 09:57 AM
Bench:
Barx10
95x10
4x10 @135
3x5 @185
1x3 @225

Close Grip Bench
95x15
95x15
95x10

Shoulders are Boulders
3x8 @15

Close Grip Pull Down
3x15 @130

Hammer Curls
3x15 @30

Front Raise with 2.5lbs in each hand 1x100

Also did some Abs...i believe this is it.

macdaknife
02-05-2013, 10:28 AM
solid benching Dave... great effort!

what are "shoulders are boulders" mate?

DMS80
02-05-2013, 10:31 AM
Death LOL, its side raises, then front then bent over. so 8 side, 8 front, then bend over and 8 more. Thanks Mac.. Intense Mesocycle starts today..5 more weeks.

DMS80
02-06-2013, 05:32 AM
Intense Mesocycle - 4 Weeks
Week 1 Day 1
Warm Up
BarX5
BarX5
95x4
135x4
185x3
Cycle:
215x3
245x4
280 3x4
280x5

After 2 weeks of speed and light weight, it felt great to put something back on my back. first set of 280 was a little rough, but after that it got better. Felt great. Looking forward for the next 5 weeks (intense Mesocycle & Peek Week). The program looks easy on paper, but i know the truth.

Barbaccio
02-06-2013, 06:27 AM
I love that every day there are guys squatting next to you in the Smith Machine with the pussy pad on the bar going half the depth and watching you in awe. LMFAO.

DMS80
02-06-2013, 06:54 AM
I love that every day there are guys squatting next to you in the Smith Machine with the pussy pad on the bar going half the depth and watching you in awe. LMFAO.

and that they are the ones judging me..go figure..

DMS80
02-07-2013, 03:32 PM
Smolov intense mesocycle week 1 day 2

Barx5
Barx5
95x5
135x3
195x3
230x3
260x4
300x3
280 2x5

The 300 felt great. Quick and smooth. The 280 for 2x5 felt heavy. But it feels good. Looking forward to Saturday.

Barbaccio
02-07-2013, 07:05 PM
Nice. Wish you didn't pussy out of training with Tim and I. I'd have like to seen them. You still would've been home by 9 for the Flyers.

DMS80
02-12-2013, 06:57 AM
Intense Mesocycle Week 1 Day 3
besides warm ups
215x4
230x4
260 5x4

I need to warm up more. I have the mind set i had when i did lighter weight and less volume, with a few warm up sets and then go. Now my first few sets are awful and then i get better near the end. I can't continue with that. So I have to stretch and then take more warm up sets.

Sunday Cardio

Monday was bench day. By not writing down what I did, I can't remember much today. Should have did this last night when it was fresh in my mind.

from what i do remember

1 board BP 265x1
CG BP 225x3

Lat Pull downs single arm:
70x15
80x15
80x15

Crazy Tones
45x10
55x10
55x10

Tricep Press Down
80x15
70x25
70x20

dont think i did anything else.

Today is Intense Mesocycle Week 2 Day 1.

4 more weeks.

DMS80
02-13-2013, 05:13 AM
Smolov Intense Mesocycle Week 2 Day 1
Today was different then normal, i stretched out (which i sometimes do before smolov) and then did extra warm up sets. And I believe this helped. I just felt better during and also after squating. Today I'm sore but not nearly as bad as i've been.

Warm Ups:
Bar 2 sets
95 1 set
135 2 sets (i believe)
195x4
230x4
260x4
295x3
295 2x4

I can remember when 295 was my max, now i'm doing it for reps. Its crazy. I love this program. Though it has its moments, I feel great. Sore today, which was expected, but feeling good. I feel Accomplished. I have a lot more to do before its over, that is fine, i'm ready for this final push.

macdaknife
02-13-2013, 06:21 AM
solid squatting Dave!

DMS80
02-14-2013, 06:06 PM
Thanks Mac

Smolov Intense Mesocycle Week 2 Day2
Warm Up:
Barx5
Barx5
95x5
135x5
185x3
Sets:
215x3
245x3
280x3
295x3
295x3
295x3
315x3

The program called for 310x3, but i wanted to do 315x3. 315 was my max at the meet in december, i decided to triple it. Today was great. I was loose, and just felt good. the 315 was killer. The last rep i thought i was going to stall on, but i just kept pushing up, and finally got there. Honestly its a power trip. Still have a lot left and not looking to burn out. this day had a lot of mental pressure. I sometimes let it get to me. I decided to pop my headphones on and let my mind clear...definitely helped.

Barbaccio
02-15-2013, 08:19 AM
And just think, NEXT Saturday you get to do 4x3 with it! So much FUN!

Did you use the belt for today?

DMS80
02-15-2013, 08:24 AM
And just think, NEXT Saturday you get to do 4x3 with it! So much FUN!

Did you use the belt for today?

Thanks for reminding me, i'm looking at one day at a time..yes..i did.

DMS80
02-19-2013, 01:49 PM
2.16.12
Smolov Intense Mesocycle Week 2 Day3
didn't write down my warm ups
Sets:
215x3
245x3
285x4
295x5
295x5
295x5
295x5

It was absolute hell. Every part of it. I dont really expect anything different at this point. Thankfully my team was there to guide me and lift me when i feel. I have some stupid form issue i can not even describe nor do i know where it came from. either way it took a lot to push through. 3 weeks left starting today. I know it only gets harder from here...but this was meant to help me and i know its doing so. ok enough emotional talk...

DMS80
02-20-2013, 05:08 AM
Fixed the stance yesterday, warm ups felt better and easier and overall just helped.

barx5
barx5
95x5
135x5
165x5
195x3
230x3
260x3
295x5
295x5
295x5
295x5
295x5

DMS80
02-21-2013, 06:34 PM
Today was great. felt great with the stance, pushed hard and got what i needed and more. Proved a lot to myself today.

Smolov Intense Mesocycle Week 3 Day2
Barx6
Barx5
95x5
135x4
160x3
195x3
230x3
265x3
315x3
315x5

315 was my max when I started Smolov and now im doing it for reps..it feels fucking awesome.

DMS80
02-25-2013, 05:55 AM
Smolov Intense Mesocycle Week 3 Day3

Was not a great day, had my issues, and finally got it right at the end.. depth was hit or miss and i just got angry..which is my worst enemy.

warm ups..
then sets
215x3
245x3
285x3
315x3
315x3
315x3
325x3

I know i bitch and complain, its a battle in my head, and no one can understand it. My mind is weird and it all somehow pushes me. That being said, 2 weeks left and I'm ready to attempt my new max and for this to be over. Its great, but an absolute mind fuck.

DMS80
02-27-2013, 06:23 AM
Smolov Intense Mesocycle Week 4 Day1

Barx6
95x4
135x4
185x3
205x3
230x3
260x4
295x5
295x5
295x5
295x5
295x5

it was good and it was hell, was still a good day. I felt loose. even on warm ups. can't believe it is week 12. though i'm ready for this to be over.

Monday i did Floor Press for the first time, i dont have sets, but once i got used to it i got 225x3.
Incline bench 135x10x2, 135x7
red Band press downs 100 reps total on 5 sets.

macdaknife
02-27-2013, 07:21 AM
you're doing really well Dave... great squatting buddy!

DMS80
03-05-2013, 04:51 AM
Smolov Intense Mesocycle Week 4 Day2 2/28
Barx5
Barx4
95x3
135x3
185x3
205x3
230x3
260x3
315x4
315x3
315x3
315x3

Smolov Intense Mesocycle Week 4 Day3 3/2
Barx6
Barx5
105x3
145x3
195x3
245x3
295x4
315x4
315x4
315x4

3/3
Did some cardio in the morning, just to loosen up my legs..i think it worked. then that afternoon i did some upperbody, not much..
Bench:
barx10
135x6
18x3
215x2
225x2
was pretty much not worth it, i felt off
Tricep Press:
50x25
50x25

CG Cable Row
140x10
140x10
140x10

Peak Week Day 1: 3/4
Barx8
105x4
145x3
195x3
235x3
260x3
295x5
295x5
315x4
315x4
315x4

2 more days...

DMS80
03-07-2013, 12:43 PM
Peak Week Day 2 3/6/13:
BarX3
BarX6
95x3
135x3
185x3
225x3
245x4
275x4 (was supposed to be 280..didn't realize till i was standing there at the end that i can't do math)
275x4
275x5
275x3

Hip Abductors
150x25
175x25
1 more day and Smolov is done

Bring on Friday

macdaknife
03-07-2013, 05:02 PM
275x4 (was supposed to be 280..didn't realize till i was standing there at the end that i can't do math)


haha... I do that all the time!!

DMS80
03-08-2013, 08:19 PM
Peak Week Day 3 End of Smolov. Max day.

All i can say is this was one hell of a trip. I"m going to keep it short and sweet. 13 Weeks...something I had to prove to myself. Obviously to get stronger, but to push through. It was just as much mental as it was physical. Where I was a few years ago, i would have quit this in a heart beat. Doing this with Nikita helped, Training Christmas day and just someone that understood where my mind was on those days. Tone for always telling me how it is and pushing the hell out of me, and all of Jersey Iron for keeping my head where it had to be, pushing me and getting me through it. Overall I loved it. So warmed up, we know the drill.

Then went with my max from mid way though 355x1. Then went with what i missed 385x1 (no belt) was happy there with a 30lb PR. then decided to get what i wanted. Put the belt on and went for what i wanted when i started this. When i first read about smolov it said it could add 100lbs to my max. Thats what I wanted and thats what I got.

415x1..60lb PR!!

100lbs added in 13 weeks. Knowing this won't be easy again...we move forward. Next meet may 18th. I have my Goals and the numbers i want. and will bust my ass to get there.

nikitaleighh
03-08-2013, 08:23 PM
yeahhh dave!!! so proud of you! way to go! and i'm sure you are just as happy as i am that the 13 weeks are finally over...AND we made it through it!!!! woooo!!!

Joe B
03-08-2013, 08:44 PM
Wow, very impressive Dave, nice work!

macdaknife
03-09-2013, 09:32 AM
415x1..60lb PR!!

100lbs added in 13 weeks. Knowing this won't be easy again...we move forward. Next meet may 18th. I have my Goals and the numbers i want. and will bust my ass to get there.

AWESOME DAVE! REALLY WELL DONE MATE!

can't wait to see what you get 18 May buddy!

Brian Hopper
03-09-2013, 10:43 AM
Congrats on the PR, that's huge!!!

DMS80
03-12-2013, 07:30 AM
Wow, very impressive Dave, nice work!

Thank You, Feels good to hit it.

DMS80
03-12-2013, 07:32 AM
AWESOME DAVE! REALLY WELL DONE MATE!

can't wait to see what you get 18 May buddy!
Thanks Mac. It was a hell of a ride. Started a new program yesterday. Kind of weird not having to do squats all the time..but i have to improve all over. I'm looking forward to May 18th, a lot of training ahead of me.

DMS80
03-12-2013, 07:33 AM
Congrats on the PR, that's huge!!!

Thanks Brain!

DMS80
03-12-2013, 07:35 AM
yeahhh dave!!! so proud of you! way to go! and i'm sure you are just as happy as i am that the 13 weeks are finally over...AND we made it through it!!!! woooo!!!

F'n Crazy Right! Thanks Nikita..i'm proud of you also, I knew you could hit those numbers. Getting close to the 1000 i know you will get.

DMS80
03-14-2013, 06:16 PM
Cube:
Day 1:
Bench
Floor Press
Barx10
95x5
135x3
185x3
225x2
245x1
265--pressed to fast
265-miss

Flat Bench:
185x15
165x15

Lat Pull Down
140x12
140x12
140x12

Black Band Press Downs
100 total

Shrugs
70x15
75x15
75x15

Day 2
Deadlifts
Warm ups...
sets:
300x3
320x3
340x3

DL off 4inch block
365x3
365x3

Squats
3x8 @225 (felt easy...blows my mind)

Pull Throughs:
Good Morning Style: 2x8 @57.5
Squat Style: 2x8 @65

Abs
80x39

Day 3
Standing Overhead Press:
Barx8
75x8
85x10
85x9
75x10

WG Pulldowns
3x10 @ 140

Face Pulls
50x10
50x15
60x12

Hammer Curls
3x20 @ 20

Tricep Press
100 Total Reps over 4 sets @ 42.5

DMS80
03-16-2013, 07:28 PM
Cube Day 4 Squats 3/16/13
Safety Bar Squats:
Barx8
170x4
220x3
5x3 @260
290x2
310x2

Squats:
5x5@235

Leg Press
4x15@200

Rev Hyper
3x12@45

DMS80
03-19-2013, 08:03 AM
Cube Day 5 3/18/13
Incline Bench:
Barx10
135x3
160x3
195 5x3

DB Incline
30x20
40x20

CG Bench
95x12
115x12
135x12

Black Band Flys
3x15

Tricep Press (forgot to put the weight down)
100 total reps
set 1 x30
set 2 x30
set 3 x40

DMS80
03-21-2013, 11:11 AM
Week 2 Dead Lift day 2 3/19/13
Deadlifts
275 5x2

Snatch Grip
205 1x20 was more of 1 set of 10, then 3 smaller sets to complete it

Squats:
225 3x8

Lat Pull Down
120 2x15
100 1x15

I was just dead at this point, Had another set of Lat pull down and couldn't even get my arms up to do them.

3/20/13 Cardio

3/21/13 AM Cardio
Lift later

Alinshop
03-21-2013, 02:42 PM
Week 2 Dead Lift day 2 3/19/13
Deadlifts
275 5x2

Snatch Grip
205 1x20 was more of 1 set of 10, then 3 smaller sets to complete it

Squats:
225 3x8

Lat Pull Down
120 2x15
100 1x15

I was just dead at this point, Had another set of Lat pull down and couldn't even get my arms up to do them.

3/20/13 Cardio

3/21/13 AM Cardio
Lift later

I've never had this happen, maybe I don't work out hard enough

Barbaccio
03-21-2013, 07:54 PM
Yeah Dave. Never had this happen. Maybe I don't work out hard enough.

DMS80
05-27-2013, 04:32 PM
been a while since i posted. Since my last post i did my 2nd meet on May 18th. I added 180lbs to my total PR. Here is how it broke down:
Squat 405 (90lb PR)
Bench 280 (50lb PR)
Deadlift 440 (40lb PR)
Total 1125 (180lb PR)

The goal going in was to break 1100. Though my last me was to break 1000 and i fell short, i wasn't sure what to expect. I was very happy with my results.

Today we (Jersey Iron) started a new program (12 weeks, which leads us in to August 17th Meet).

Bench Day:
Floor Press
Barx10
135x5
185x10
210 8x3

Close Grip Bench:
135 3x12 off 2 board

DB Incline:
1x20 @45lbs
1x20 @50lbs

Orange Band Flys
3x15

I plan on trying to keep up with this more, at least just for myself to track what i do.

Brian Hopper
05-27-2013, 04:37 PM
Congrats on your meet PR's and accomplishing your goal!!!

DMS80
05-27-2013, 04:55 PM
Congrats on your meet PR's and accomplishing your goal!!!

Thanks Brian!

Joe B
05-27-2013, 07:35 PM
That's a lot of PRs, lol, great job!

DMS80
05-28-2013, 05:00 AM
That's a lot of PRs, lol, great job!

Thank you joe

macdaknife
05-31-2013, 03:02 AM
I added 180lbs to my total PR. Here is how it broke down:
Squat 405 (90lb PR)
Bench 280 (50lb PR)
Deadlift 440 (40lb PR)
Total 1125 (180lb PR)

The goal going in was to break 1100. Though my last me was to break 1000 and i fell short, i wasn't sure what to expect. I was very happy with my results.

great effort Dave... really chuffed for you mate!

DMS80
05-31-2013, 05:05 PM
great effort Dave... really chuffed for you mate!

Thanks Mac! Now training for the next one..3 months out lol

DMS80
05-31-2013, 05:17 PM
5/27/13
Good Mornings
Barx10
95x10
Conventional:
135x9
135x10
Sumo:
135x7
135x10


SLDL
185/3x10 (2 Conv & 1 Sumo)

Standing Row/Face Pull
72.5/1x16 (8 Rows then 8 Face Pulls)
65/2x16 (8 Rows then 8 Face Pulls)

Wide Grip Pushdowns
70/1x10
50/2x10

5/30
Pause Bench:
135/3x10

Purple Band Rows
3x15

DB Shrugs
70/3x15

Pec Fly Machine
140/3x15

Tricep Press Down
85/1x15
70/2x15

DB Hammer Curls
35/2x15

Spud Strap Abs
70/1x35
80/1x35
80/1x30
100 Total

Wednesday Morning and today where fat burn cardio at 5am...yep bringing this back.

Been drinking more water and trying to eat better..Still a lot happier then i was before, but wouldn't mind dropping some weight..more muscle less fat makes this guy happy.

Squats and Deads tomorrow.

DMS80
06-01-2013, 04:55 PM
Squats /w Average (Green) Band (50% of 1RM Total)
Bar+Bandx3x2
105+Band 10x3

ME Deadlift (95%/2x1)
225x3
315x1x2
420x1
420x0

Barbaccio
06-01-2013, 06:34 PM
Pretty good for your first time using bands Dave. And it looks like I finally said something in a way that clicked. You looked pretty good after that. Pull was great. You pulled that first 420 pretty damn easy. The stamina with big weights is something you'll build.

DMS80
06-01-2013, 06:48 PM
Pretty good for your first time using bands Dave. And it looks like I finally said something in a way that clicked. You looked pretty good after that. Pull was great. You pulled that first 420 pretty damn easy. The stamina with big weights is something you'll build.

Thanks Tone. Oddly enough for the 1000 times you told me to keep my ass back and sit back..even thought thats what i thought i was doing it didn't totally kick in until the bands held me down..then i realized a lot. The pull still annoys me, i feel i should be higher..like you keep telling me i have to pop the hips, i dont know if i have to do them sooner or what the hell i'm doing..I have a lot to work on with these. I'm sure i'll figure that out more in the weeks to come.

DMS80
06-03-2013, 07:37 PM
Did cardio on Sunday

Monday 6/3/13
Bench day
Bench:
Barx10
135x3
185x2
225x1
245x2
255x1
269x1
170x15x2
Lat pull down
160x12
170x12
180x10

Tricep press downs
40x100

DB Shrugs
85x15x3

Overall a great day for me. Was very happy with this training session.