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smithmg
05-18-2013, 05:19 PM
Hey guys this is my log, I am going to be posting my workouts on here from now on I also keep a video log on my YouTube account. I lift with guys in the North Carolina High Country at Appalachian State University. I am currently competing in the 198 pound class and am going for a pro total both raw and in gear. I am 5'6" and about 200 pounds sitting at 15-18% bf.

Raw Lifts
Squat - 500
Bench - 365
Deadlift - 552

Multiply Lifts
Squat - 700
Bench - 555
Deadlift - 585

As my training progresses and I compete these numbers will hopefully keep going higher. Thanks for keeping up!

smithmg
05-18-2013, 06:03 PM
May 12, 2013
Squats
Warmup barx10
135x10
225x4
275x3
315x2
365x1
405x1,2,3,4,5
315x4,3,2,1

Wasn't feeling great but I hit a great PR of 405x1,2 beltless so I cannot complain to much. Video is up.
More to come!

smithmg
05-18-2013, 06:06 PM
May 13, 2013
Bench
Warmed up to 315 working sets. I'm on that pyramidization game...
Flat Bench :315x1,2,3,4,5,4,3,2
finished off with 335 for the single all were paused.

Weight is feeling easy which means I am going to continue to raise the weight a little each time.

No video for this, but thanks for reading more to come!

smithmg
05-18-2013, 06:17 PM
May 15, 2013
Deadlifts

Max effortish day so I decided to make the best of it.

315x1
365x1
405x1
455x1
500x1 (beltless PR)
545x1
565 missed it at the knees

Olympic squats sets of 5 up to 225 for 3 sets of 5. Same thing for front squats.


I think that my olympic work has helped a ton off of the floor but now i need to add in some more block work, time for heavy pulls!!!
Deadlift video is up, more to come!

smithmg
05-20-2013, 06:33 PM
May 20, 2013
Squat day

today was just a thrown together workout with no food but I made the best of it. started out using onyx intense bands doubled up. we had no idea hoe much tension until we got home, turns out it was close to 110 pounds per side.

Bar x 10
135 x 6
185 x 4
225 x 3
275 x 2
315 x 2
365 x 1
365 x 2

All of these weights do not have the 200ish pounds of bands included.

Deadlifts were rough because squats wore me out. We used bands on these too which was about 85 pounds per side.

70kg x 10
120 x 6
120 x 4
70 x 10

Thanks for keeping up more to come!

smithmg
05-24-2013, 07:05 PM
Wednesday May 22, 2013
Bench Day

I have been on a calorie deficit for the past week or so and I don't think that helped my lifting tonight.

Warmed up to 315
315x1
315x2
315x3
315x4
315x4...lost the fifth rep pretty bad..
335x1
275x5
225x10

then worked on the biceps, curls for the girls...
thanks for keeping up! once I get my calories worked out I will be going for 335 pyramid on my way to a 405 bench!

smithmg
05-26-2013, 05:30 PM
May 26, 2013
Squat day

I warmed up with some lighter weight with 240 pounds of band tension on until I got to my working weight of 352 pounds.
352x1
352x2
352x3
352x4
352x5
352x4
352x3
352x2
352x1 all of these sets were done with 240 pounds of band tension at the top.

Didn't have enough time for much else but I foam rolled after. video will be up shortly
thanks for keeping up

gopostal42
05-27-2013, 11:53 AM
hey......

smithmg
05-27-2013, 05:33 PM
Oh hey there....

smithmg
05-27-2013, 05:40 PM
May 27, 2013
Bench day

warmed up to 335 working set on flat bench. my shoulder was still a little sore from a few weeks ago but decided to nut up anyway. my goal today was to hit the 1-5-1 pyramid with 335, a huge pr. unfortunately I didn't quite get that but I hit a pr regardless.

335*1
335*2
335*3
335*4
335*4
335*3
335*2
355*1

Random heavy arms

I will do this until I can get all 25 reps at the right set with 335.
Thanks for keeping up and more to come soon.

gopostal42
05-28-2013, 07:56 AM
4 reps with 335>1 rep 365

JustinBlatnik
05-28-2013, 09:49 AM
oh hey man training log man

JustinBlatnik
05-28-2013, 09:50 AM
oh and you are getting strong.

smithmg
05-28-2013, 01:13 PM
But but 335<365?
Oh hey other log man how's the big boy job going?

JustinBlatnik
05-28-2013, 02:27 PM
it aint a big boy job yet. just internship. its awesome/fun

gopostal42
05-29-2013, 12:56 PM
But but 335<365?


1340>365

JustinBlatnik
05-29-2013, 06:19 PM
any number < don't suck.

I win this argument. WOO!!!

smithmg
05-31-2013, 07:19 AM
May 29, 2013
Squats

Well today I tried to get into a pair of 42 ace briefs and that didn't work at all. I have started stretching them out with basketballs.

So since I couldn't get into the briefs I decided to rep out 315 as many times as I could. There will be a video up somewhere but I actually did it 18 times. They were easy and I had more too but I could not breath. My belt was way to tight so I almost blacked out! Anyway I will probably try this again later but I feel pretty good about it.

smithmg
06-03-2013, 11:28 AM
June 2, 2013

Squats
Well I could not fit into my briefs again today so i went for some volume work.

225x5x5 with 240 in band tension
275x3x5 front squats
315x3
315x3x5 Olympic squats
then finished off with 5x15-20 for leg extensions.

smithmg
06-05-2013, 04:30 PM
June 5, 2013
Legs

Started off with 330 for 5x5 against 120pounds band tension from a 2.5 inch deficit sumo style
then 242 5x5 120 band tension with no deficit
Front squats worked up to 328x3 total of 6 sets
olympic squats PR 392x3 no belt close stance pretty easy

didnt have time for much of anything else

smithmg
06-11-2013, 05:56 AM
Sunday June 9, 2013
Squats

worked triples on front squats up to 335 for 3sets easy
started at 315 oly squats for triples to 425 for 3 sets easy

after that I just isolated quads and hamstrings

smithmg
06-11-2013, 06:00 AM
Monday June 10, 2013
Bench

I got to working weight of paused 3x3 with 315. lately the weight has been a lot harder to
I've but my shoulder was feeling better anyway.

After pauses I did 3x10 close grip t_shirt touches
3x10 wide grip touches all with 185

Then just bi and tri work...good get the beach body!

gopostal42
06-11-2013, 07:46 AM
yay pauses :)

smithmg
06-14-2013, 11:11 AM
June 12, 2013

I worked up to a10 pound snatch pr of 192and did some half snatches with 185.
After that I worked to a set of 315x3 on front squats run to a pr single of 350.
I started working on oly squats to a beltless pr of 446.

everything today seemed pretty easy except for that snatch...hardest thing to get and very rewarding..
overall I can't complain on a day with the pr's

smithmg
06-17-2013, 08:59 PM
Sunday
June 16, 2013

Squats

Cleans worked up to 275 missed twice so i dropped down and did singles and doubles with 255 not to hard i just need to work on making my second pull faster.

Squats with olympic shoes was a fun one today. I hit my previous pr of 445 beltless and then jumped to 470 beltless and got it. It was fast out of the bottom but i got stuck about halfway up and grinded it out. none the less it was a great day.

After all that i just worked on some over head squats and went up to 200 pound pretty easy. mainly need to work on stability issues.

smithmg
08-30-2013, 04:40 PM
August 30, 2013
Shoulder warmup/mobility
Pullups 2x6
Dumbbell Rows 145# 3x8 each arm
Pull downs 200# 3x10
Dumbbell curls 85# 3x5 each arm
Bent over rows 225# 3x12

gopostal42
08-31-2013, 09:05 AM
yay! doing things!

smithmg
09-01-2013, 01:53 PM
YAYY someone reads my log lol

August 31, 2013

Flat Bench 315# 3x5, 365# paused
Overhead tricep 100# 3x12
Front dumbbell raise 40# 3x10 each arm
Dumbbell Shoulder press 60# 3x10

September 1, 2013

Back squat 455# 5x1
405# 5x2
Light stretching

KevinStarke
09-01-2013, 01:58 PM
I've been lurking, some strong stuff in here. Nice vids as well.

smithmg
09-01-2013, 02:06 PM
Thanks it has been awhile since i have posted anything so the gains will look slightly better but none the less I appreciate it

Stumprrp
09-02-2013, 08:11 AM
great lifting man

smithmg
09-03-2013, 02:41 PM
September 3, 2013
Flat bench paused 365# 5x1 (no wrist wraps)
T shirt touches 225# 3x10
Trcieps blah blah
Dumbbell curls 85#, 90#, 95# 2x5 each arm

Pec is feeling much better back on the way to over 405

smithmg
09-04-2013, 07:45 PM
September 4, 2013

All lower body and olympic work is done without a belt unless i mention it.
Conventional deadlift from 2 inch deficit
405# 3x3, 455# 3X1
Straight leg dead lifts 2 inch deficit
225# 3x10

smithmg
09-06-2013, 02:56 PM
September 6, 2013
Squat 455# 3x1, 405# 3x3, 315# 2x10
6 second pause squats 315# 5x3
Hamstring curls
Hanging abs

smithmg
09-08-2013, 07:27 AM
September 7, 2013
Dumbbell bench 100# 3x15
Dbell Shoulder press 60# 3x10
Dbell front raise 50# 3x5 each arm

gopostal42
09-09-2013, 07:31 AM
how did those squats feel 2 days after the pulls?

KevinStarke
09-09-2013, 09:03 AM
Strong sessions lately. Great bench work glad to hear the pec feels good.

smithmg
09-09-2013, 10:56 AM
Thanks Kevin yea it feels good for now. Im benching heavy again today.

September 8, 2013
Hang snatches 185# 10x2
Hang cleans 225# 10x2
Jerks 135# 10x2

Derek legs are a little tired with a constant low back pump so yea, you know great

smithmg
09-09-2013, 03:41 PM
September 9, 2013
Flat bench 365# 1, 385# 1, 365# 3x2, 315# 6-no leg drive
DBell curls 70# 10, 80# 10, 90#5 each arm 50# 15 each arm

smithmg
09-10-2013, 04:13 PM
September 10, 2013
Wide Cable pull downs 200# 3x10
Single arm dbell rows 100# 3x10 each arm
Low cable rope rows 250# 4x15
Narrow pull downs 230# 3x10
Abs

gopostal42
09-10-2013, 05:32 PM
nice row downing sir

KevinStarke
09-11-2013, 06:44 AM
Strong benching and a whole lotta rowing, good stuff.

smithmg
09-11-2013, 07:25 PM
September 11, 2013
Front squats up to 365# 3x1
Back squats 225# 3x10
Leg curls 25#2x15, 50#2x15
Abs

smithmg
09-13-2013, 02:43 PM
September 13, 2013
Dbell rows 105# 3x10
Low rope rows 250# 3x20
Single arm pulldowns 100# 3x10
Single arm cable rows 100# 3x10
High rope pulldowns 100# 3x10
Abs

smithmg
09-17-2013, 06:35 PM
September 15, 2013
Snatch 230# a few misses, 240# 2 misses so close..
PR clean and jerk 295# full clean and jerk painful miss at 305#
September 16, 2013
Flat bench 315# 5x3 1 sec pauses
Not a lot of biceps but enough
September 17, 2013
Squat 405# 1, 455#3x1, 455#4x2
Leg curls 50#4x10 each leg

smithmg
09-20-2013, 06:54 AM
September 19, 2013
Flat bench
335# - 3, 365# - 1, 335# - 3, 5, 7
Lots of triceps…supa pumped
Klokov press 125# 4x10

ZackHowell
09-20-2013, 12:57 PM
Good improvement on the Klokov Presses if memory serves, shoulder mobility is paying off it would appear.

smithmg
09-22-2013, 11:58 AM
youd be correct sir

September 20, 2013
Dbell rows 10x10 40#-100#
High rope rows 250 3x10
Low rope rows 200 3x20
Narrow Pull downs 290 4x10

September 22, 2013
Deadlifts up to 515#
Squats wide 3x5 up to 315#

smithmg
09-23-2013, 02:03 PM
September 23, 2013
Flat bench 365#x3, 385#x2, 365#x3, 315#3x3 tshirt touches
And some triceps

smithmg
09-24-2013, 02:54 PM
September 24, 2013
5 second pause, very close stance, squats:
315# 2x3, 365# 3x3
Leg curls 3x10 each leg
Leg extension 1x20

smithmg
09-28-2013, 05:59 PM
September 28, 2013
Today was supposed to be a light speed deadlift day to prep for a heavy squat day tomorrow.
No belt
315x3 fast, 405x1 fast, 495x1 fast, 545x1 as fast as 315 was.
Missed 585 right at my knees combo of weaker grip and getting tired. Over all I was super freaking excited to get within 40 pounds of my max with no belt today especially after not deadlifting more than 315 in 3 months!

smithmg
09-29-2013, 02:35 PM
September 29, 2013
Squats 405# 2x4, 455 6x1
Not much else today training flew by ran out of time and my client came in preparing for a heavy OHP day tomorrow

smithmg
09-30-2013, 03:07 PM
September 30, 2013
OHP 185x2, 205x1 pretty easy, 185 5x3
Incline bench machine 160# each arm 4x6 close grip
Cable flys 4x10-15

smithmg
10-02-2013, 11:37 AM
October 1, 2013
Sumo pulls 405 3x2, 455 4x1
Snatch grip deadlifts 225 3x10

smithmg
10-02-2013, 04:14 PM
October 2, 2013
Bench 275 3x8 no leg drive and paused
OHP 105 3x8 fairly easy
Loads of volume for Bi’s and Tri’s

smithmg
10-06-2013, 02:27 PM
October 6, 2013
Heavy OHP day 135x2x4, 185x2x4, 195x5x2
Front squat 225x2x6, 315x2x3
Back Squat 315x3x3

smithmg
10-24-2013, 06:45 PM
October 7, 2013
Bench 315x2x3 long pauses 185x3x10 paused t shirt touches

October 8, 2013
Deadlifts
500x7x2
Death set of 315x18, I wanted over 20 but I was getting super wobbly and light headed

October 10, 2013
Heavy Bench
315x3 paused 365x3x2, 365x3x2
Light arms afterwards

October 11, 2013
Heavy paused squat PR
365x2x2 / 385x4x2 / 315x3 / 225x5

October 14, 2013
OHP 135x2x5, 185x3x3
Bench 315x3, 335x3 no leg drive

October 15, 2013
Deadlifts
495x2, 515x2x2, add straps 515x5, 545x2, 545x1, 315x24
Commence to puking and passing out on the floor…


October 17, 2013
Squats 405x9x2 405x4

October 18, 2013
Bench 365x3x1 315 paused x3x3
My benching as gone down and it is, in part, I think because of my lack of direct arm work. I can tell they have gotten weak because I only curled 70’s 5 times. Down a good bit unfortunately.

October 24, 2013
This is the first day of my high volume training, should keep it up for about 2.5 weeks.
Squat 225x10, 275x10, 315x3x10
RDL 225x3x10
Leg extension 3x20
Leg curls 3x20

smithmg
11-04-2013, 06:02 PM
been awhile since ive posted just been busy and what not..

November 4, 2013
Squat 405x2x3
450x12x1 atg no belt very easy.

smithmg
11-06-2013, 03:40 PM
November 5, 2013
Bench 365x2x2 paused
Bicep work to get huge


November 6, 2013
Deadlifts 405x6x2 speed work
Strap grip deadlifts 225x3x3
Leg curls/extensions

smithmg
11-11-2013, 02:20 PM
November 10, 2013
Back squat 405x3, 455x3x3, 495x2x1, 515x1 no belt
Add belt 405x7, 455x2
November 11, 2013
Bench 315x3, 335x1, 365x1, 385x2x1 paused
315x3x7
Pushups 2x20