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Thread: My Journal

  1. #76
    fat submariner
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    I'm just about to do the same session Dave... though I haven't yet done any cardio! keep it up buddy!
    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. #77
    Jersey Iron
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    Quote Originally Posted by macdaknife View Post
    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
    Jersey Iron Powerlifting
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  3. #78
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
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  4. #79
    JERSEY IRON Brian C's Avatar
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    Great work today Dave. Your squat is really starting to move.
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  5. #80
    Jersey Iron
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    Quote Originally Posted by Brian C View Post
    Great work today Dave. Your squat is really starting to move.
    Thanks Brian. Felt great today. 10 more rounds next week.
    Jersey Iron Powerlifting
    Age:32
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    Best Meet Totals:
    405/280/440

  6. #81
    Jersey Iron
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    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
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  7. #82
    fat submariner
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    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!
    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

  8. #83
    Jersey Iron
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    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.
    Last edited by DMS80; 01-06-2013 at 02:18 PM.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  9. #84
    fat submariner
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    there's always gonna be bad days mate... don't worry about it.
    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. #85
    Jersey Iron
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    BarX5
    BarX5
    135x5
    185x4
    225x4
    240x7
    240x7
    240x7
    240x7
    240x7

    Felt better then I thought it would. Went really well. Now I'm beat.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  11. #86
    fat submariner
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    well done 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

  12. #87
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  13. #88
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  14. #89
    Wannabebig Member
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    post a video?

  15. #90
    fat submariner
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    Quote Originally Posted by MAR72 View Post
    post a video?
    nice work Dave... and this^
    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

  16. #91
    Jersey Iron
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    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
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  17. #92
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  18. #93
    Jersey Iron Barbaccio's Avatar
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    And then he did this.

    Last edited by Barbaccio; 01-13-2013 at 02:59 PM.

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  19. #94
    Jersey Iron Barbaccio's Avatar
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    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!

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  20. #95
    Jersey Iron
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    Quote Originally Posted by Barbaccio View Post
    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.
    Jersey Iron Powerlifting
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  21. #96
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  22. #97
    Jersey Iron
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    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!
    Last edited by DMS80; 01-17-2013 at 05:58 PM.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  23. #98
    Moderator Brian Hopper's Avatar
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    Nice progress, good job!!!
    My Training Log
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  24. #99
    Jersey Iron Barbaccio's Avatar
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    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!

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  25. #100
    Jersey Iron
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    Quote Originally Posted by Brian Hopper View Post
    Nice progress, good job!!!
    Thanks! Was a big day for me.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

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