Been looking over your log Freako.... you are quite a stud lately!!! Great squat numbers and seems like your workouts are quite intense! Very proud of you. :)
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
^All I read is jealousy.
Benched today, hit prescribed reps then worked some singles. Repping out only makes my shoulder worse.
5/3/1: cycle 6, week 1
5 x 97.5kg
5 x 112.5kg
5 x 125kg
1 x 140kg
1 x 150kg
1 x 160kg
The final single was a grinder but it was all mine. With my current shoulder trouble I don't think I'd be able to get any more off my chest so it'll probably be a while before I try for a new bench PB.
2 x 8 x 57.5kg
7 x 57.5kg
A1. Cable Pushdowns
5 sets each.
I'm leaning more and more towards another Smolov (read: self-hatred) cycle. My shoulder is fucked at the mo and I think a rest from pressing will do it good. If I can purchase myself a safety squat bar sometime soon it will be on! Once my shoulder is workable again I'll be right back to my beloved 5/3/1.
Freako: I ordered my safety squat bar from GymandFitness.com.au and it is still another couple of weeks away. Apparently they are out of stock and waiting for the shipment from China. So best to just order one, as it sounds like you'll have to wait anyway. Advantage you though, as they have already ordered more (say thankyou Tim).
After some thought I am definitely going on a pressing hiatus as of today. I'll hopefully be able to see a physio in the next week about my shoulder and see what it will take to get it good again.
The new plan...
Smolov Safety Squat Cycle + Deadlift Single Stupidity
Once I purchase as SS bar I'll get this running. I'm going against general recommendations here by adding a deadlift cycle too but I have one in mind that only involves pulling once a week with sub-max singles so hopefully it won't kill me. I'll be pretty conservative with my squat numbers too.
Here is Smolov for those not in the know, this will be the second time I've done this program. My first cycle added approx. 35kg to my squat.
Smolov Squat Cycle
This is the singles cycle I'll most likely use:
* Week one: 70% - 15 sets of 1 - rest one minute between sets
* Week two: 75% - 12 sets of 1 - rest one minute between sets
* Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
* Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
* Week five: 90% - 3 sets of 1 - rest two minutes between sets
* Week six: Rest (no deadlifting)
* Week seven: try for a new max deadlift then reset numbers and repeat cycle.
Hopefully I'll be able to coordinate the rest periods so that I can achieve accurate new maxes.
Its on Pickle :bball: