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Thread: Mac's Journal

  1. #376
    fat submariner
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    16 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 60kg
    5 @ 80kg
    5 @ 100kg

    Note: all beltless.

    got a 24 hour period of duty onboard today so did this early (0600)... I am NOT a morning person and EVERYTHING felt stiff! first 2 warmup sets were a struggle legs started to loosen up on the 3rd set.

    the 'twinge' in my left trap was back... I think it's actually my left shoulder so did some rotator cuff mobility stuff whilst warming up

    Squat (Smolov Base Cycle Week 3 Day 2):

    3 x 5 @ 120kg (264lbs)
    2 x 7 @ 120kg (264lbs)

    Note: belt on at the slightly higher position than previously and stance slightly wider.

    very slow start as I got used to the belt higher up but I felt much better by the 3rd set with a 2 breath pause at the top between reps.

    got to half way through the 4th set when I realised that I should be doing 7 reps NOT 5!! (I AM A DICK!) I usually write out exactly what I'm going to do beforehand and then tick off each set as I complete it (except when I get distracted by the kids (or Facebook)) but this morning I wrote down the number of reps by each set after I'd done them. lesson learnt; if I'm ever going to workout at stupid o'clock in the morning again I must prepare better to ensure I don't f**k it up!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #377
    Powerlifter Bruiser's Avatar
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    I'm dying to try Smolov after my push/pull meet in May. Looks like you'll make some good gains with it... if you remember to d the right nu,her of sets/reps... Lol.
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  3. #378
    Jersey Iron
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    I despise those 4x9 days..they are the WORST lol. Great job. keep it up. I got my 1RPM Tomorrow off of the Rack and the mono on saturday.. A little nervous but excited for the new numbers and the up coming weeks. Keep Pushing Mac.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  4. #379
    fat submariner
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    thanks Dave... good luck with your 1RM buddy!

    thanks Bruiser... and yeah, counting has been a bit of an issue recently!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #380
    Powerlifter/Strongman J L S's Avatar
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    not long at all to go now mac! keep plugging away!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  6. #381
    fat submariner
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    cheers Jay! never got day 3 done today as I spent all day in a succession of snowball fights with the kids, their friends and their friends' Dads!

    tomorrow and Sunday it is then!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #382
    Senior Member GazzyG's Avatar
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    Nothing wrong with having a day off, bud! I'm having today off, too - proper snowed in, lol!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  8. #383
    fat submariner
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    cheers Gaz... hope the snow doesn't hole you up too long bud!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #384
    fat submariner
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    19 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 60kg
    5 @ 80kg
    5 @ 100kg

    Note: felt stiff from the start and took a long time to loosen up!

    Squat (Smolov Base Cycle Week 3 Day 3):

    7 x 5 @ 127.5kg (280.5lbs)

    Note: really struggled with this today (even with the extra day of rest)!

    wearing my belt higher now and was blowing out of my arse on the first 2 sets.

    legs still felt tight and depth wasn't the best on the first set but was a bit better on the second. (think I may have overdone it when out clearing the snow off the drive this afternoon... did the path in front of our house, then the path in front both neighbours' houses, then did 1 neighbour's drive too!)

    left hip is a little bit tight too and I can only put it down to the volume of squatting on this Smolov routine... looking forward to couple of days rest after tomorrow!

    took my time though and everything starting getting better from the fourth set onwards with the last set being the best for depth and speed.

    (weight up another pound this week too!)
    Last edited by macdaknife; 01-19-2013 at 02:23 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #385
    Senior Member GazzyG's Avatar
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    Serious, serious work, this Smolov. Great stuff!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  11. #386
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Serious, serious work, this Smolov. Great stuff!
    it is mate, and thanks!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #387
    Powerlifter/Strongman J L S's Avatar
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    keep plugging away mac, its only a short amount of time before the big squat PR payoff!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  13. #388
    fat submariner
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    20 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 60kg
    5 @ 80kg
    5 @ 100kg
    3 @ 120kg

    Note: after struggling at the start of yesterday's session I was apprehensive today but legs felt absolutely fine whilst warming up.

    Squat (Smolov Base Cycle Week 3 Day 4):

    10 x 3 @ 135kg (287lbs)

    Note: belt on... again, struggled with the 1st couple of sets. I think I'm just struggling with the belt in the slightly higher postion than I've been used to (though I do feel it more... just struggling with breath!).

    got much better from set 3 onwards. took a vid of the 10th set and will post when I can.

    looking forward to resting my legs for a week now (and resting my tired old hips which are a bit achy!)
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #389
    Senior Member GazzyG's Avatar
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    You rest up, bud! Earned it!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  15. #390
    Powerlifter/Strongman J L S's Avatar
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    made it through! now wasn't that a journey in such a short amount of time!? Cant wait to see what you squat now mac! Lets see a new PR!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  16. #391
    fat submariner
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    Quote Originally Posted by J L S View Post
    made it through! now wasn't that a journey in such a short amount of time!? Cant wait to see what you squat now mac! Lets see a new PR!
    you're right Jay... that was a fucking journey and a half! (my wife is absolutely threaders with the amount of time I've been spending in the garage (though she seems quite happy with the glutes at the moment! ))

    never tried a 1RM squat before mate so apprehensive about this. hopefully I'll come good (after a bit of a rest) but nonetheless thanks for putting me onto this bud; it's been hard work but I've never been afraid of that so I've enjoyed it! (my hips are sore now though!)

    Quote Originally Posted by GazzyG View Post
    You rest up, bud! Earned it!
    cheers Gaz... I certainly will mate!
    Last edited by macdaknife; 01-20-2013 at 05:28 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #392
    fat submariner
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    Smolov Base Cycle Week 3 Day 4 Set 10 (of 10) at 135kg (297lbs):



    nothing like the kind of weights being moved on some of the logs on here but my old hips will certainly be glad of a few day's rest!
    Last edited by macdaknife; 01-20-2013 at 05:27 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #393
    Jersey Iron
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    Good Job mac, what do you have now, the 2 days of rest and then the 2 1 RPM days? The rest is great for those days but you will crave the squats. But in all you can sit down and stand up better. lol. Enjoy the few days off Good Luck on the Max Days!.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  19. #394
    Powerlifter Bruiser's Avatar
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    It ain't nothing without a 1RM! Lol. Great Smolov journey, can't wait to see what you do next!
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  20. #395
    fat submariner
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    thanks Dave and Bruiser! I'm gonna give my legs a good week's break then I'll then I'll attempt a 1RM (never tried one before!).

    after that I'm going to start working on the DL again as, owing to work, I've only managed to do that once since last summer! I'll probably go back to 5/3/1 and work the 3 main lifts that way.

    I usually workout alone and one of the problems with that is making sure I squat low enough.. that vid I took yesterday is the 1st one I've done in a while and it's blatantly obvious that I need to get lower!

    before I got into PLing I used to just go to the gym and squat for sets of 5 to parallel and that now seems to be my natural range. now that I'm trying to do things the PL way I've got to work on getting right down into the hole (and back out)... I am getting on a bit though so we'll see!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  21. #396
    Powerlifter/Strongman J L S's Avatar
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    you are there or there abouts mac, dont worry and dont be dis heartened, its an inch or two at most before you are breaking below parallel, ive seen alot worse mate, 3rd rep looked bang on to me especially as its not strictly a competition squat too. Its 10x better than most gym go'ers across the country, hell.. deeper than most in my gym

    Rest up and dont be scared of the 1rm, just warm and work up slow, dont have to be taking huge jumps, can go 10kg at a time, even 5 when its gets up and around 130+ if you want to. I think you should be good for a PR no doubt. 150ish plus surely!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  22. #397
    fat submariner
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    cheers Jay, appreciate that and all the other advice you've given me buddy!

    as for what I'm going to get, I've no idea. I feel the strength back in my legs from this (brutal) routine but my thighs are still noticeably smaller than they were before I broke my foot. I'd like to say 160kg as I was doing sets at 150kg the day before the break but we'll see.

    on another note, I'm going along to a comp in Plymouth on Sunday to offer support to a couple of Navy guys that I know... if I'd known about it earlier I might've had a go myself for the 1st time but it's a bit late for that now (especially as I have a 24 hour duty on the submarine the day before!). I'll be going for my 1RM either after that (as I'll be all fired up for it) or the next day.
    Last edited by macdaknife; 01-23-2013 at 03:23 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #398
    fat submariner
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    23 Jan 13

    Lying L-Flyes:


    3 x 20 @ 2.5kg

    Bench:

    3 x 20 @ 20kg
    10 @ 40kg
    5 @ 60kg
    3 @ 70kg
    3 @ 80kg
    1 @ 90kg *PR (never tried a 1RM before)
    1 @ 100kg *PR (slightly sticky point half way up but felt ok nonetheless)
    F @ 105kg (got greedy! felt ok when I unracked it but it was NOT going back up!)
    F @ 102.5kg (felt HEAVY as soon as I unracked it!)
    5 @ 80kg
    10 @ 60kg

    Note: I'm not dis-heartened by the 2 fails as I reached a goal of 100kg (220lbs). now I know exactly where I'm at and I can get working on improving from here.

    wanted to do this yesterday but was too busy at work. wanted to do some tricep stuff but was running late for a black tie dinner by the time I finished... feel a bit baggy this morning after too much wine/port/gin/guinness!

    on another note, celebrated 23 years in the Navy yesterday... yay!
    Last edited by macdaknife; 01-24-2013 at 06:18 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #399
    Jersey Iron
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    Fails are ok...took me a little bit to except that this past weekend. you now know where you stand and have something to shoot for. Congrats on 23 years in the Navy! Keep it up and keep working on upper body and the bench will go up.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  25. #400
    fat submariner
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    Quote Originally Posted by DMS80 View Post
    Fails are ok...took me a little bit to except that this past weekend. you now know where you stand and have something to shoot for. Congrats on 23 years in the Navy! Keep it up and keep working on upper body and the bench will go up.
    Thanks Dave!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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