10x3x145, nice going there freako. Keep it up, you know I expect a big PR from your ;)
squats looks great bro! looks as if uve improved on em, sick bench as always too. and those bicep curls are very impressive as well, cuz i know u do em with good form and none of that gay ass back swinging i c all the time
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Just a quick lunchbreak squat session today due to work changing my shift at the last minute. Still took me nearly 30mins incl. warm-up and recovery (ie gasping for breath) time.
Smolov Squat Cycle - wk 3, day 1
2 x 10 x 80kg wu
4 x 9 x 125kg
I am so looking forward to getting this mesocycle over and done with. Some squat-free time will be good.
Smolov Squat Cycle - wk 3, day 2
Another quick session on my lunchbreak...
2 x 7 x 90kg
5 x 7 x 135kg
Hard, but I got it done!
Superset - no rest in between sets
6 x 120kg
4 x 120kg
3 x 120kg
6 x 100kg
3 x 8 x bw
6 x bw
Gradually reduced range of motion :(, the last couple of reps in the last 2 sets were literally only static holds.
Lulz.. that kind of session on your lunchbreak.. Very strong session bro!
Nice squatting and benching! Grats for the VIP status
h0ke's workout log!
Originally Posted by Hypocrisy86
Quick lunchtime squat session:
Smolov Squat Mesocycle: wk 3, day 3
2 x 7 x 100kg wu
7 x 5 x 140kg
Hard but I powered through without any problems.
I do my new 1rm test next week then I have 2 weeks off between the mes0 and intense cycles. I'm thinking of doing a 3 week extreme adaption of the Advance German Volume Training routine seen here: http://www.t-nation.com/free_online_...olume_training. I'll just do a chest/back, shoulders, arms 3-day split and cycle it through the working week with no rest days other than weekends. I should be able to cope with the load for the 3 weeks and it'll give my upper-body a good bit of shock therapy because its had it pretty easy for a while.
Here's a tentative routine layout (see link for rep changes and loading)
The Holocaust V.1
a1: Bench Press: 10 x 5
a2: Chins: 10 x 5
b1: Weighted Dips: 3 x 6-8
b2: BB Rows: 3 x 6-8
a1: DB Press: 10 x 5
a2: Rear Delt Row: 10 x 5
b1: Lateral Raises: 3 x 6-8
b2: Seated Rear Delt Fly: 3 x 6-8
a1: CG Press: 10 x 5
a2: EZbar Curl: 10 x 5
b2: Incline EZbar Extensions: 3 x 6-8
b2: Reverse Curls (or DB Curls): 3 x 6-8
Finally got a big session out today...
Smolov Squat Mesocycle - wk 3, day 4 (final session)
2 x 8 x 80kg
3 x 120kg
10 x 3 x 150kg
Hard but I powered through once again. I test my new rm next Tuesday and then 3 weeks off, WOOT!
5 x 5 x 120kg
5 x 8 x bw
Incline BB Tri Extensions
2 x 10 x 35kg
8 x 17.5kg
10 x 15kg
The whole session fucked me royally, I couldn't breath for a while afterwards.