Author Topic: FP's log  (Read 65863 times)

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FP

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Re: FP's log
« Reply #840 on: April 16, 2019, 08:25:27 pm »
+4
4/16 - Lifting #1: GPP

Bench:
150 3*5
135 *5,5,5,11.5
-some dickhead stripped the bar while I was getting a drink and I didn't notice

Reverse cable flys:
12.5 3*8

core circuit:
situps *20,15
crunches *20,15

Rows:
150 4*9

-meager beginnings. estimated 1RM's: squat:365, bench: 185.

4/17 - Lifting #2: Smolov W1S1

BP:
130 4*9

BS:
255 4*9
-kind of uncomfortable, hard to say if I had another rep in me. I think it might just be the high rep, don't usually go higher than 8's or a set of 20 occasionally

4/19 - Lifting #3: Smolov W1S2

BS:
275 5*7
-pretty easy, high vol = good movement efficiency

BP:
140 4*7, 1*6
-fucked something up on the first rep of set 5, bailed on rep 7

Rows:
170 4*7

4/20 - Lifting #4: Smolov W1S3

BS:
295 7*5
-forgot to take shoes off like I usually do, back soreness between sets. RPE:6.5

BP:
150 7*5

4/21 - Lifting #5: Smolov W1S4

BS:
315 9*3, 1*5

Pullups:
2*5

BP:
165 10*3

-week 1 complete.
« Last Edit: April 21, 2019, 06:16:15 pm by FP »

FP

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Re: FP's log
« Reply #841 on: April 24, 2019, 08:16:21 pm »
+2
4/24 - Lifting #6: Smolov W2S1

BS:
265 4*9 (+10lbs)
-easy, a little winded but legs good for at least 3-4 more in the tank, but I think that's the point of moderate intensity/high volume. Back soreness. Program calls for adding 10-20 lbs depending on how last week felt. Will add 20 for the other 3 sessions.

Rows:
170 3*9 (+20lbs)
-struggling, might have done partial the last couple reps

BP:
140 *9, 145 3*9 (+15lbs)

-Noticing my back is more arched when climbing stairs or bending over to pick something up. expecting decreases in speed+athletic measures because of too much squatting, bad timing cause club tryouts are here. Not gonna make Truck so not too worried about it. Planning on doing smolov for around 6 weeks total, then starting to cut, doing an aerobic focused cycle and then going into triphasic cycles.
 
4/25 - Lifting #7: Smolov W2S2

BP:
155 3*7 (+15)
-almost failed, cut 2 sets off

BS:
295 5*7 (+20)
-hardest squat sets ever goddamn. Back really feeling it

4/28 - Lifting #8: Smolov W2S3

BS:
315 6*5 (+20lbs, -1 set)
-first set was bad, clearly not fresh despite 2 days rest. by the end my wrist started acting up dangerously so i cut off a set. Quads are feeling reaaaal tapped out an hour later.

BP:
165 6*5, 1*3
-weird. set 6 felt fine, set 7 almost failed. My bench movement efficiency is not too great so that's probably why

4/30 - Lifting #9: Smolov W2S4

BS:
335 10*3 (+20)

BP:
175 4*3, (+10)
180 6*3 (+15)

-nervous about week 3. I should, according to the program, be squatting all-time PR level 4 days a week for high volume.
« Last Edit: April 30, 2019, 07:11:09 pm by FP »

adarqui

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Re: FP's log
« Reply #842 on: April 26, 2019, 12:28:08 am »
0
hope the back adapts. if not might need to back off a bit for a few days. dno.

smolov, fun stuff. :ibsquatting: :ibsquatting: :ibsquatting:

FP

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Re: FP's log
« Reply #843 on: May 02, 2019, 05:51:43 pm »
+2
5/02 - Lifting #10: Smolov W3S1

BS:
285 4*9 (+20)
-Not too bad. Very winded and sweaty but not struggling that much.

BP
155 3*9 (+10, -1 set)

+Practice *90 mins
-really bad. super slow twitch, no explosiveness, out of shape

-very hopeful about not failing squats the entire week. This day is the only +20 cause I fucked up last week, the rest should be +10's.

5/4 - Tryout and Lifting #11: Smolov W3S2

Tryout *90 mins - terrible. high vol squatting has drained the remainder of my speed and pretty out of shape.

BS:
305 5*7 (+10)
-squat feeling ez. accidentally did a paused rep the last set and still closed it out pretty convincingly

BP:
170* 7,7,7,5

OHP 45's 3*8 (60s rests)

5/06 - Lifting #12: Smolov W3S3

BS:
325 7*5
-hard. i think i pulled my lateral quad

BP:
175 7*5

Rows: 100(200?) 3*7

Captains Chair: 3*15

+run
2.2mi in 25 min
-pretty light, not winded

5/8 - Lifting #13: Smolov W3S4

BS:
345 10*3

BP:
185 10*3

+run
2.2 mi in 22:30

-Volume cycle complete! The program now calls for 1 week of working up to and setting a new 1RM. Today I definitely had PR's in me, and that's at the end of an intensive volume cycle, so I'm excited to see what some rest will do for me.
« Last Edit: May 08, 2019, 07:44:09 pm by FP »

adarqui

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Re: FP's log
« Reply #844 on: May 12, 2019, 03:30:43 am »
0
ya interested to see how it goes after some rest. also just how you feel in general -> if you feel some speed/fitness come back just from the fatigue wearing off.

FP

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Re: FP's log
« Reply #845 on: May 12, 2019, 05:03:35 pm »
+4
5/11 - Tryout #2
-lower level tryout with my college friends. Went well, looks like with some rest I am pretty explosive

5/12 - Lifting #14: Smolov W4S1

BS:
395 *1
405 *1
425 *1F
405 *1,1
-according to the videos I failed the depth for my first 405 so I kept at it. Here's the last one:
<a href="http://www.youtube.com/watch?v=nEM6SZsYiO4" target="_blank">http://www.youtube.com/watch?v=nEM6SZsYiO4</a>

So this is how you go from 365-405 in 3 weeks, gentlemen. :lololol:

5/14 - Lifting #15: Smolov W4S2
BW:?
cals:3475

SS*6:
-BS:
--365*1
--385*1,1,2,1,1  :personal-record:
-Trap Bar jumps:
--145 6*5

Hip Flexor DB raises:
35 3*8/side

Jog *12 mins
-bad. was supposed to be 20+ mins but I apparently 9min miles is too much for me
« Last Edit: May 15, 2019, 12:02:12 am by FP »

LBSS

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Re: FP's log
« Reply #846 on: May 13, 2019, 02:52:05 am »
+1
+1 way to fight it and win.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: FP's log
« Reply #847 on: May 13, 2019, 05:07:02 pm »
0
nice!

another +1 for aggressive racking.

FP

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Re: FP's log
« Reply #848 on: May 15, 2019, 06:30:22 pm »
+2
5/15 - Aerobic Run #4

BW:225.5
cals:3100

2.7 miles in ~27 mins
-kind of hard but i guess I gotta come to terms with the fact that this is where I am at

5/16 - Aerobic Run #5

BW:225.6
cals:1800

2.8 miles in 28 mins
« Last Edit: May 17, 2019, 12:11:21 pm by FP »

FP

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Re: FP's log
« Reply #849 on: May 23, 2019, 08:56:22 pm »
+1
5/19 - Tryout #4
-meh. burning out hard and early. Literally drills feel like running intervals. And there's just that one interval after which you don't really recover despite plenty of rest.

5/22 - Tryout #5
-a little better, but a couple easy drops and air game not on point at all.

5/23 - Anaerobic run #1
BW: 225.5
cals: 500+250+570+300+150=1620

200m *4,3,2 (10 mins between sets, 3 mins between reps)
-34-36s. slow

-last few days calorie counts have been bad. I should be between 2250-2750/ day in order to drop 1.5lbs/week, which is my goal.

FP

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Re: FP's log
« Reply #850 on: June 02, 2019, 10:21:22 pm »
+4
5/24 - 6/2: 2x aerobic run, 1x anaerobic run, 1x tryout, 1x tryout tourney

overall i'm making progress. lost some weight, managing 8:50 pace for aerobics. tryout tourney was pretty bad, i'm slightly below average at pretty much everything. sprained ankle day 1, day 2 sat out.

So this week I will nurse the injured ankle, focus on getting my aerobic conditioning on point, maintain lifting and stretch.

edit: oh yeah i also went lifting once and hit a bench volume PR 185 2*5
« Last Edit: June 02, 2019, 10:29:12 pm by FP »

FP

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Re: FP's log
« Reply #851 on: June 13, 2019, 11:49:40 pm »
+2
6/3-6-12: lifting *2, tryouts *2

Scale hasn't moved in a while, I should be a little more disciplined with cals. Not much to say, other than a squat decrease from rust. I made the practice squad for the team I played with last year, which I certainly did not deserve but one of the captains put a good word in for me.

FP

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Re: FP's log
« Reply #852 on: October 08, 2019, 12:22:12 am »
+2
Hey yall,

So i havent lifted in a few months but been going to practice/tourneys pretty regularly. Weight is at 195 (down from 230 peak).  Not beast mode athletic but pretty decent all around. Obv my explosiveness has suffered from lack of weight room and my top speed has been pretty bad for a while but still satisfactory compared to where i was at 230 lbs. I am super bogged down with my final semester but maybe when the semester ends hoping to regain decent strength (355 max squat should be ok), focus heavily on plyos/stiffness and cut down to a new super low bodyweight (maybe around 170) and just be a super agile/top speed freeeak. For reference i was around 182 at my previous athletic peak but also squatting around 2.1x bw. This time i want to focus on being more of a lean bouncy guy rather than a weight room beast

FP

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Re: FP's log
« Reply #853 on: October 12, 2019, 03:56:21 pm »
+2
I'm back to logging for a while, probably. Don't expect too many posts cause I'm pretty busy with other stuff

10/12
BW:195
First day back in the gym

Block Power Cleans (above knee):
165 3*5 (-20)

Squat:
225*5
275*5 (-80)
265*5

BSS:
L:60 2*8 (-10)
R:60*8, 70*8 (-10)

Nordic Ham Curls:
3*6

Captains Chair (90s rests):
*18,16,14+5

notes: This is the lowest by far my squat's been in recent times, was at least expecting 315, also the highest RPE.. Overall, not bad for a return session. Back is the most sore. Will hold off on more dynamic work for a while to focus on returning some strength. Happy with the volume, that was a problem last session I did

FP

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Re: FP's log
« Reply #854 on: October 20, 2019, 05:47:03 pm »
0
10/19
3 games: pretty explosive, agility and footwork are kind of shoddy

10/20
BW:190 (-5lbs but probably lost water/carb weight from tourney)

Block Power Cleans (above knee):
165 *5, 175 2*5 (+10)
-last set felt pretty secure, can almost certainly push to 185 next session

Squat:
225*5
275*5
285*5 (+10)
-parallel. a little bit shaky, movement efficiency is definitely not quite there. lost balance a little last rep of 275, ended up essentially a paused rep

BSS:
L:65 2*8 (+5's)
R:75 2*8 (+5's)
-always pause last rep of every set

Captains Chair (90s rests):
*18,18,16 (+2 reps)