Starting 5/3/1 Week 3 – after this week, I’m increasing my training max by 10-15 pounds depending on the Exercise.
Roll Out
Warm Up
Push Press – TM=235
x 10 – Bar
x 5 – 135 lbs
x 5 – 155 lbs
x 5 – 75% (175 lbs)
x 3 – 85% (200 lbs)
x 1+ – 95% (225 lbs)
Joker Sets – I may skip Joker sets today
x 1 – 105% (245 lbs)
x 1 – 115% (270 lbs)/(PR) LOL
x 1 – 120% (280 lbs)/(PR) LOLLOLOLOLOLOLOL
Accessories
Heavy DB Shrugs – 4 x 10
Shoulder Fly’s – 4 x 10
Face pulls – 4 x 10
Abs
My scale broke, and I am not gonna buy another one until I get enough Go365 bucks to get a free one (Humana’s rewards program for being healthy). So who knows how much I weigh. Diet was p good, didnt eat much carbs.
I am going to re-do Base Week 1 of smolov because last week I failed miserably at getting good weights sessions in.
AM Swim;
300 Swim, 300 IM Drill, 300 Kick
3 rounds w/ fins (2×50 @ :50, 1 x 100 @ 1:40) Work turns and underwaters
200 Pull @ 2:40
6 x 50 @ :50 IM Order, no free (1-3,4-6)
200 Pull @ 2:40 (faster than previous)
6 x 50 @ 1:00 Kick, evens Fast
200 Pull @ 2:40 (faster than previous)
6 x 50 @ :55 Stroke desc 1-3,4-6
4 x 50 EZ @ :50
PM Weights:
Roll, Stretch, Decompress
KB Warm Up (swings, gob squats, halos) + reverse hypers + pull ups
work up to 120 KG deadlift
4 x 9 x 120KG deadlift
6 x 500 @ 1:00 rest, stroke rate 18, descend 1-3,4-6
01/27/2018
25 X pull ups
50 x push ups
Then: 2 rounds of 2 x 30sec Work/30 sec rest @ 15lb DBs
Then: OH Barbell Press & Bent Over Row 10-9-8-7-6-5-4-3-2-1
Started at 115 ended at 185
Row 500m for time 1:30 totally brutal
01/28/2018
10 min row
Bobby Maximus Squat Warm up
Front Squat 10 @ 135 – 5 @ 165 – 3 @ 185 – 3 @ 205
Back Squat 5 x 12 @ 135. 3min rest between each set with 50 crunches between each set
Update:
Body weight is 195. Diet is going strong on the week days. Sadly, I stress eat on the weekends, but as the great Troy Burger once said, “Calories are calories.”
Joined Metro Flex, A power lifting/Strong man gym. Now’s my time to make my move.
Decided to go and do Power Cleans Drills and Clean and jerks, my legs bled everywhere.
Light weight Power Clean Drills
Firs time doing Power Clean in a long time.
4 x 5 reps at 135 to 185
Clean and Jerk – Wanted to fuck around and see how I could do. Probably looked like a fool in front of everyone at the gym.
x 3 – 185
x 3 – 195
x 2 – 205
x 2 – 215
x 2 – 225
x 1 – 235
x 1 – 245
x 1 – 255 (Failed)
Super Set
4 rounds
x 6 Broad Jump
x 10 DB Squat jumps
Heavy Farmer Carries.
recap of Saturdays gym session
was early in the morning and I was feeling v stiff.
roll and stretch
OH press, work up to 155 and do several singles THEN
back squat work up to 265 by sets of 5 then 3 after it started to get heavy
then i dropped down to 225 and did 5 then dropped to 135 and did 10
Really had no rhyme or reason just wanted to do some squatting since I had been doing so much lower body pull lately
Then I did that 5000 row that I had programmed a while ago but never did with the alternating pace by 1000, it was quite difficult. I had a guy who was fairly competent on the rower next to me and he was pushing me so that helped.
Then I hopped in the pool and swam a little over 1000 yards just stretching out and feeling good.
I successfully had a 0 dollar weekend, and ate reasonably healthy. One Love
Had a few sins this weekend. Had to make atonement today.
Workout
May go for a walk later.
Diet- not terrible. A bit carby. Been cooking in house as much as possible.
DB bench, no rest between lifts in brackets
5x
{
X4 @ 80
X20 @ 45
AMRAP pull-ups
}
Rest
4x
Wide T-bar row x8
Single arm lat pulldown x8
Incline bench
2x (135×10)
10×155
5×155
1×185
3×165
5×155
6×135
Rear cable cross superset with bb shrugs @ 235
4×12
Seated Single arm DB OH press
3×5 @ 55
Seated double arm DB OH press
3×5 @ 60
Push press superset front raises
4x
PPx5 @ 145
FRX12 @ 30
Arm stuff
Abs
My body hurts, so sore… The grind must go on…
“Keep chipping away at the mountain” – Rickey Perkins, Swim Practice 2013-2014
“Laser beam focus” – Rickey Perkins, Swim Practice 2013-2014
Back Squat – TM=345
x 10 – Bar
x 8 – 135 lbs
x 5 – 185 lbs
x3 – 200 lbs
x 3 – 70% (240 lbs)
x 3 – 80% (275 lbs)
x 3 – 90% (310 lbs)
Joker Sets
x 1 – 100% (345 lbs)
x 1 – 105% (360 lbs)
x1 – 115% (395 lbs)
Accessories
Box Jumps – 4 x 8
DB lunges – 4 x 8-10 each leg
Hamstring Curls – 4 x 10
Bobby maximus IMG
Four rounds –
3 x 30sec sprint/ 30 sec rest on AirDyne
20 Hammer Curl @ 40lbs
20 Incline Bench @ 40lbs
20 OH Extension on Bosu Ball @ 40lbs
Looking forward to being back in my real gym today. Diet update, trying to eat 3-4 steaks a week.
