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Thread: My Journal

  1. #126
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  2. #127
    fat submariner
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    solid squatting 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

  3. #128
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  4. #129
    Jersey Iron Barbaccio's Avatar
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    And just think, NEXT Saturday you get to do 4x3 with it! So much FUN!

    Did you use the belt for today?

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  5. #130
    Jersey Iron
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    Quote Originally Posted by Barbaccio View Post
    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  6. #131
    Jersey Iron
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    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...
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  7. #132
    Jersey Iron
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    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
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  8. #133
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  9. #134
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  10. #135
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  11. #136
    fat submariner
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    you're doing really well Dave... great squatting 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

  12. #137
    Jersey Iron
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    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...
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  13. #138
    Jersey Iron
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    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
    Last edited by DMS80; 03-07-2013 at 01:10 PM.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  14. #139
    fat submariner
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    Quote Originally Posted by DMS80 View Post
    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!!
    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

  15. #140
    Jersey Iron
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    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  16. #141
    Jersey Iron nikitaleighh's Avatar
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    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!!!
    Nikita Halteman
    Raw Powerlifter @ 198/220
    Best@220: 315*160*400**875 total
    Best@198: 310*155*395**860 total
    Jersey Iron Powerlifting

  17. #142
    Wanna Be BIG Joe B's Avatar
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    Wow, very impressive Dave, nice work!
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  18. #143
    fat submariner
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    Quote Originally Posted by DMS80 View Post
    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!
    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

  19. #144
    Moderator Brian Hopper's Avatar
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    Congrats on the PR, that's huge!!!
    My Training Log
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  20. #145
    Jersey Iron
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    Quote Originally Posted by Joe B View Post
    Wow, very impressive Dave, nice work!
    Thank You, Feels good to hit it.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  21. #146
    Jersey Iron
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    Quote Originally Posted by macdaknife View Post
    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  22. #147
    Jersey Iron
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    Quote Originally Posted by Brian Hopper View Post
    Congrats on the PR, that's huge!!!
    Thanks Brain!
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  23. #148
    Jersey Iron
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    Quote Originally Posted by nikitaleighh View Post
    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.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  24. #149
    Jersey Iron
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    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
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  25. #150
    Jersey Iron
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    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
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

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