Author Topic: FP's log  (Read 58262 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 »
+3
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: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ 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.