Skeptic's log.

[Skeptic]

Ok, so this will be my new log from now on.

I have recently taken a month off training after I did Smolov 13 week Squat... which was hard to say the least. I plan on doing Wendlers 5/3/1 in a couple weeks once I get back into a regular routine, and get my strength back.

Todays training

Sumo deads
12@20kg
8@60kg
5@100kg
3@120kg
2@140kg
2@150kg
1@160kg
0@170kg---> got about half way up then my back gave out.

Goodmornings
7@30kg
7@40kg
7@50kg
7@60kg
7@70kg

DB shoulder press
12@15kg
[email protected]
[email protected]
[email protected]
4@30kg

standing BB tricep extensions
8@35kg
7@35kg
5@35kg

I felt pretty good today. First time I've used chalk for deads, and it gave me a lot more confidence. Goodmornings felt great, I've done 70kg before, but it felt a lot easier today.

Even after 4 weeks off from training, smolov has positive effects on other exercises still.

 

[Pickle]

hey chalky wheres ur mess? pretty much everywhere. ****.

nice deads

 

[PrinceVegeta]

Awesome cmoback session man, nice sumodeads

 

[Skeptic]

Pickel - Chalk made very little mess. You don't need much for it to make a difference.

PV - Thanks man, my goal is 170-180 before I start 5/3/1, lets see how I go.

 

[El Freako]

Nice, a new log. See you soon lover.

 

[Skeptic]

Friday

Front Squats
12@20kg
8@40kg
8@60kg
5@80kg
5@80kg
5@80kg

Stiffies
8@60kg
8@80kg
7@100kg
I was doing over/over grip and it failed. I was also mega fucked.

HS shoulder press
12@20kg/side
8@30kg/side
8@40kg/side
7@40kg/side

Lateral raises
7@7kg
7@10kg
[email protected]
[email protected]>5@7kg

 

[PrinceVegeta]

Good session man, fronties look nice, might of missed it, bit what is your 1RM for squats now after smolov?

 

[Skeptic]

1RM after smolov is 170kg

 

[PrinceVegeta]

^^ good job, an increase of 20kg right?!

 

[Skeptic]

Yeah mate, was hoping to hit the 180kg mark, but I didn't have a good time through the 2nd half of smolov. I'll get there though

 

[Pickle]

nice fronties skip. stop procrastinating and 5/3/1

 

[Skeptic]

I'm swamped with uni currently, I can barely get to the gym, let along complete a program!

I want to be able to have a solid couple weeks, then I'll jump into it!

 

[Clint]

great leg work, careful with your back though dude. How strong are you feeling right now after that month off anyway?

I bet you feel great dude, what program do you feel you'll be doing next? 5/3/1 yes?

 

[Skeptic]

I havn't been pushing my back too hard. Yeah 5/3/1 next... once I get a few weeks to hit it solidly!

 

[Skeptic]

Warmed up my back and hams with a couple sets of goodmornings with just the bar.

Sumo deads
12@60kg
8@100kg
6@120kg
5@140kg
2@160kg
1@170kg ----> PB!
0@180kg ..... Fail

Felt really good on the 170kg, so I thought I'd give 180kg a try.

BB shrugs
15@20kg
10@60kg
8@100kg
8@100kg
12@60kg

Did some abs after this. Core is pretty fucking fried!

 

[PrinceVegeta]

Congrats on that huge PB man, strong shrugs too!

 

[Skeptic]

Aussie Off Lifts today

Squat - 160kg (mega pant split)
Deads - 180kg >>>> PB
Bench - 90kg. HAH.

 

[Skeptic]

Ok, so I've been out of the gym for 2 weeks due to uni... but classes have now finished, and I have time to hit the gym again.

Once I have a week or two to get back into it, I'm gonna bust out the 5/3/1 a couple times

Sumo deads
10@60kg
5@100kg
5@120kg
4@140kg
2@160kg
1@160kg

I wasn't using a belt or chalk. Without the belt I was fine, but my hands were so goddamn sweaty... I reckon I'm good for 3 or 4 reps with 160kg.

Ghetto GHR
5@BW-25kg
5@BW-20kg
5@BW-20kg
4@BW-20kg

It took me ages to do these, because its the first time I've ever done them, and they are haaaard to get used to. On he plus side though, I don't think I've ever felt my hams work so hard.

 

[Pickle]

very well done skippy. i think ur hams are going to love u in 2 days time

 

[PrinceVegeta]

Nice to see u training again, good sumos skippy