JK vs BigRed
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<p>Stretches were good but could only remember a few of the. Will watch vid again and maybe write them down.</p>
<p> </p>
<p>Unsure how long will run the programme - will do another cycle with 5kg added to the bar on each of the 4 days with same set and rep range as last cycle.</p> -
<p>Upper body today and went pretty well. Push exercises seem fine but have to be a bit more careful on the pull. Also can feel a bit of niggle when getting the DB's up to shoulder height to start off seated DB press etc. Not too bad though.</p>
<p> </p>
<p>Warmup - 15mins on cross trainer then wrist curls and some pressups and light tricep pushdowns as I find this gets a bit of blood flowing well in the elbow area.</p>
<p> </p>
<p>Incline BB bench - 10x40kg, 10x50, 10x60, 10x60</p>
<p>Close grip pull downs - 12x42kg, 12x4, 10x54</p>
<p>Seated DB press - 12x15kg/side, 12x17.5, 12x17.5 each superset with front plate raises for 12x10kg</p>
<p>Hyper extensions - 12, 15, 15 reps</p>
<p>Cable curls - 12x30kg, 12x30, 12x30 - took these pretty easy as curls arent the best for the elbow. Super slow form and focus on the squeeze. Felt good.</p>
<p>Tricep OH cable extensions - 12x26kg, 12x32, 12x32</p>
<p> </p>
<p>Legs also feel suprisingly good after yesterdays efforts. Back to 6x6 tomorrow.</p> -
<p>Minor elbow pain last night but oh so minor. Bit of deep heat and the hot wheat bag again. Feels good this morning.</p>
<p> </p>
<p>Smolov Jr for Squats Day 9</p>
<p> </p>
<p>10mins warmup on the bike, stretch and roll.</p>
<p>Squats - 10xbar, 10xbar, 6x60kg, 6 x90, then smolov sets of 6 sets of 6 reps @ 97.5kg. Felt great. Got good feedback on form and depth from PT.</p>
<p> </p>
<p>Additional work was:</p>
<p>3 sets of step ups on to a box with high knee raises @ 15 reps per side each set</p>
<p>Seated calf press - 15x200, 12x240, 12x260, 12x280</p>
<p> </p>
<p>And that was it - just a quick stretch to finish. Pretty easy session really as keen to squat again tomorrow (7x5 @105kg i think) if possible as limited other time this weekend.</p> -
Smolov day 10 - every day I'm squattering <br><br>
No doms at all from yesterday so found backing up with more squats an ease.<br><br>
Warmup was 10mins ride then stretch and roll.<br>
Squats - 10xbar, 8x60kg, 6x90 then smolov sets of 7sets of 5 reps at 105kg. Easy as.<br><br>
Additional work was only lying hamstring curls 12x42kg, then 3 of 10x48kg.<br>
Also did some wrist curls between squat sets to keep the rehab going.<br><br>
Finished with some abs work and more stretching and rolling. -
<p>No train sunday or monday so superfresh this morning for 2nd to last day of Smolov (Day 11)</p>
<p> </p>
<p>Warmup was 10mins cycle, stretch and roll and 30x30kg leg extensions per side.</p>
<p>Squats - 10xbar, 8x50kg, 6x80kg, then smolov sets of 8sets x 3 reps @ 110kg. Felt pretty decent.</p>
<p> </p>
<p>Additional work for the day was:</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x165, 10x180, 10x180, 10x180</p>
<p>Step ups on to a 15inch box with 30kg bag on shoulders - didnt count reps but did it non-stop throughout a 4min long song. Buggered me good.</p>
<p> </p>
<p>5mins on the bike to finish.</p> -
<p>lol, the 12 days of <span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Smolov instead of 12 days of Xmas!! Sounds like you've enjoyed it, and it's a great thing to focus on while the elbow is still coming right!</span></p>
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<p>Upper body this morning and all went pretty well.</p>
<p> </p>
<p>Warmup was 10mins on cross trainer and then stretches, wrist curls, pushups.</p>
<p> </p>
<p>BB Bench - 10x60kg, 10x60, 8x70, 6x70</p>
<p>T-bar rows - 10x45kg, 10x55, 10x55</p>
<p>Dips - 10, 12, 12 reps</p>
<p>Hammer strength OHP - 15x15kg/side, 12x25, 10x30, 10x30</p>
<p>Cable side raises - 15x5kg/side, 12x8, 12x8</p>
<p>Lat pulldowns - 12x54kg, 12x54, 12x54</p>
<p>Straight bar pushdowns - 12x30kg, 12x30</p>
<p>Cable curls - 15x32kg, 15x32, 12x32 (still a wee bit of pain in the elbow here so taking it easy)</p>
<p>Tricep rope pushdowns -15x36kg, 12x42, 12x42</p>
<p> </p>
<p>Also, last day of the Crexcel creatine I was using. Gonna be interesting to see how my recovery goes now as I think this stuff had a lot to do with how good it was. I have plenty of creatine to kick on with but Crexcel had additional stuff added to assist with recovery so its more than just plain old creatine monohydrate.</p> -
<p>Need to do a proper check in (will over next week or so) but was 80.8kg this morning and pretty fat - prob around 15% which is max I want to be for now. Aim is tp push up towards 85kg before I start tweaking the diet and leaning up for summer.</p>
<p> </p>
<p>Today was smolov day 12 - yep last day of squat programme!</p>
<p> </p>
<p>Warm up was 10mins on bike then stretch and roll and light leg ext.</p>
<p> </p>
<p>Squats - 10xbar, 10x50kg, 6x80 then smolov sets of 10 sets of 3 @ 115kg. Managed them pretty well but actually struggled early on in warmup sets as for some reason the legs just didnt feel right. Almost thought about putting the 10sets off until tomorrow but was ok in the end.</p>
<p> </p>
<p>Additional work was limited to 4sets of 15 reverse hyper extensions and a stretch and 5min ride to finish.</p>
<p> </p>
<p>Smolov complete!</p> -
<p>Didnt really train friday as had golf (which was pretty poor), just did a bit of light cardio and stretching etc. Sat and sun was no train.</p>
<p> </p>
<p>Decided to do lower / upper / cardio and abs / lower / upper for the next couple of weeks to get back in to training the upper body. So today was lower and more squats lol</p>
<p> </p>
<p>Did the usual 5min ride warmup and stretches and foam roller. Someone left 80kg on the leg press so banged out a couple of sets of 20 then 30reps to get going.</p>
<p> </p>
<p>Squats - 10xbar, 10x60kg, 10x60kg, 8x80kg then decided to see how many reps I could bang out at 100kg. Prior to smolov I was maxing out at like 5 reps of 110kg but had done 20reps at 80kg. Well today I managed 18reps of 100kg which I am pretty dam stoked with.</p>
<p>Leg press - 20x120kg, 15x160, 15x200, 15x200, 15x200</p>
<p>Leg extensions 12x48kg, 12x54, 12x54 each superset with lying hamstring curls for 10x42kg, 10x42 then 10x42 dropsetted --> 8more reps at 30g</p>
<p>Seated calf press - 15x200, 12x240, 12x240, 12x240.</p>
<p>
Weighed in at 79.4kg too so still under 80kg mark.</p> -
<p>Upper body today</p>
<p> </p>
<p>BB Bench - 10x50kg, 6x70, 8x70, 6x70 dropset to 12x50</p>
<p>Seated row - 12x54, 12x60, 12x60</p>
<p>Dips - 10 (bodyweight), 8 (+18kg), 8 (+18kg)</p>
<p>Lat pulldowns (12x54kg, 10x60, 10x60)</p>
<p>DB arnie press - 12x12.5kg/side, 12x15, 12x15</p>
<p>OH cable extensions - 20x26kg, 20x32</p>
<p>EZ bar curls - 10x27kg, 10x27</p>
<p>Skullcrushers - 10x27kg, 10x27</p>
<p> </p>
<p>All felt pretty good. Slight tenderness in the elbow/forearm region right now but nothing too major. See how it feels later today and tomorrow.</p> -
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<p>Funny session this morning as no hot water at gym so struggled to get in to it knowing what was ahead. Ended up bailing to work for a shower in the end.</p>
<p> </p>
<p>Warmup was 10mins on the bike, stretch and roll out then 3 sets of 30 rep on the leg press at 60kg.</p>
<p> </p>
<p>Squats - 10xbar, 8x60kg, 6x60, 2 x 100, 1x120, 1x125, 1x130. I should be able to do more given then reps I can pump out at 100kg but 130kg just feels heavy as.</p>
<p>Front squats - 6x60kg, 8x60, 8x60</p>
<p>Seated hamstring curls - 12x36kg, 12x42, 12x48</p>
<p>Box step ups - 2 sets of 30reps</p>
<p> </p>
<p>So yeah, pretty lame effort overall.</p> -
<p>Upper body today</p>
<p> </p>
<p>Warmup was just pressups and pushdowns and stretches. Nothing too exciting at all.</p>
<p> </p>
<p>Pullups - bit of a tester these as have not done them for ages - did 5 mid grip (with palms facing each other), 10 with palms towards me and then 5 strict pullups. Felt alright.</p>
<p>Incline BB press - 15x40kg, 10x50, 10x60, 10x60</p>
<p>T-bar rows - 15x45kg, 10x55, 10x55</p>
<p>Straight arm pull downs - 12x38kg, 12x44, 12x50</p>
<p>Machine flies - 15x48kg, 15x48</p>
<p>Hammer strength overhead press - 12x25kg/side, 12x30, 12x30</p>
<p>Upright row - 12x38kg, 12x38, 15x32 (superset with the press above)</p>
<p>Cable kickbacks under and overhand - 10reps of each per side x 14kg, X 2 sets</p>
<p>Cable curls - 12x38kg X 3 sets with holds and super slow</p>
<p>Dips (unweighted) - 15, 12 reps</p> -
<p>No nothing Sunday - good rest. Another week of Lower / Upper / Cardio / Lower / Upper - just like last week.</p>
<p> </p>
<p>So today was legs</p>
<p> </p>
<p>Warmup - 10mins ride, stretch and roll</p>
<p>Leg extensions - 3 sets of 10x36kg per side with no rests.</p>
<p>Squats - 10xbar, 10x50kg, 10x80, 6x110, 6x110, 6x110</p>
<p>Leg press - 15x160kg, 12x200, 10x240, 10x240, 10x240</p>
<p>Lunges (unweighted) - 20, 20, 20 reps each superset with lying hamstring curls (12x36kg)</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150, 15x150</p>
<p> </p>
<p>Felt a bit weak this morning but just one of those days and probably due to some fairly average eating over the weekend. Weighed in at 79.2kg too.</p> -
<p>Still doing early morning mate. Works well for me given limited time anytime else in the day. Work plus young family keep me super busy so if I dont go first thing then I run a very high risk of not going at all</p>
<p> </p>
<p>Upper body today and started with a 1000m row which I haven't done for some time. Then some pressups - 3 sets of 20.</p>
<p> </p>
<p>DB bench press - 10x22.5kg/side, 10x27.5, 10x30, 10x30</p>
<p>Lat pulldowns - 15x42kg, 12x48, 12x54, 10x60</p>
<p>Decline DB flies - 15x12.5kg/side x 2</p>
<p>Seated row - 12x54kg, 12x60, 12x66</p>
<p>HS OHP - 12x25kg/side, 12x30, 10x32.5</p>
<p>Cable curls - 12x30kg, 12x36, 12x42</p>
<p>Dips - 15, 20, 15 rep (bodyweight only)</p>
