Squats felt very solid after an awful 3x10 session last week; injuries are healing nicely; did a little heavy rowing; Frank Yang got me a lot of new youtube subscribers.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sat Feb 02, 2013 8:52 pm
If I cruise through the rest of the Smolov base cycle, I'm going to re-run it immediately, starting fifteen pounds higher than my starting weights for the first base cycle. So, basically, it'd look like this:
Week one: 315x9x4 335x7x5 355x5x7 375x3x10
Week two: 325x9x4 345x7x5 365x5x7 385x3x10
Week three: 335x9x4 355x7x5 375x5x7 395x3x10
I honestly don't feel like many of these sets are RPE@10s, and I think I have more in the tank. I'd benefit more from re-running the base cycle than I would from taking a week to deload and doing a max test. Now, this is contingent upon me making it through OK and feeling healthy. My adductor is doing really well (no pain whatsoever today), but my ribs still get a little tender when I use my belt a lot.
I'm also starting my second cycle of Smolov Jr. after a one-week delod with a max test. I'm starting with week two numbers from last cycle, and I'll be progressing again by five-pound intervals. Basically, I'll repeat weeks two and three of my first cycle, then do a +5-lb. third week.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Wed Feb 06, 2013 9:50 am
DE Deadlift 315x2 315x2 315x2 315x2 315x2 315x2 315x2 315x2
I really think my squat's getting stronger here. If only my ribs weren't sore from all the belted work; I'd be really enthused about running this again and ramping up the degree of difficulty a bit. Right now, what I'll be doing next week is TBD, but ideally it'll be re-running this base cycle.
Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
Subject: Re: The 1400 or Bust Log Thu Feb 07, 2013 10:58 am
The solution is clearly to get one of those Nike mesh lifting belts with the velcro straps and padding.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sat Feb 09, 2013 1:02 am
From yesterday: (no video, sorry)
Banded Shoulder Warm-Up
Smolov Jr. W1D3
Paused Bench Press Barx10 95x5 135x5 185x3 225x3 255x4 255x4 (realized I had misloaded it by an extra five pounds) 250x4 250x4 250x4 250x4 250x4 250x4
Subject: Re: The 1400 or Bust Log Sat Feb 09, 2013 11:11 am
Are my ears deceiving me or did you just say you were going to auto-regulate part of your programming?
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sat Feb 09, 2013 12:52 pm
Nathan Poage wrote:
Are my ears deceiving me or did you just say you were going to auto-regulate part of your programming?
lol, yes. Well, we'll see how I feel. I'd like to go through the entire week beltless, but I'll drop the weight down if I feel I need to in order to get the reps. The first two days (315x9x4 and 335x7x5) should be doable, but the last two days (355x5x7 and 375x3x10) might be difficult.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sun Feb 10, 2013 6:16 pm
Subject: Re: The 1400 or Bust Log Tue Feb 12, 2013 4:16 pm
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: The 1400 or Bust Log Tue Feb 12, 2013 7:44 pm
KevinAlvy wrote:
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Tue Feb 12, 2013 10:34 pm
KevinAlvy wrote:
Vid is missing all-important NATURAL LIFETIME DRUG-FREE 100% RAW title.
Also, 185 > 150.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Fri Feb 15, 2013 6:00 pm
An update on my recent training:
A couple of days ago, I decided to shut down my squats for a week and a half. I simply wasn't having success getting my ribs to chill out while doing belted squats, and I didn't want to deload as far as I'd have to in order to do beltless squats without much form breakdown. It sucks, because 355 for sets of five felt really easy, but it's just time for me to get a break. I'm glad though, because I've been training every day for a while now, and the volume I've been getting in has been pretty high, and though I don't feel taxed physically, I think I was in line for a break. Hopefully I'm healed up and ready to go in about another nine or ten days.
The good news is that I think these four weeks have really developed my squat. I haven't done anything near a rep-max--or anything in wraps--in over a month, but I just feel stronger coming out of the hole. HOPEFULLY it translates into a bigger squat. I think I can put together a bench press and deadlift combination of ~880 lbs. at this next meet, but that means I'll need to squat ~520 lbs. to break 1400. That means that I'm going to need all this squatting to really pay off for me.
While I take a break from squats, I'll keep benching, and I'll do some speed pulls next week (though I'll skip heavy deadlifting on Sunday). Here's video of my last two days, with commentary to explain my situation:
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sat Feb 16, 2013 11:32 pm
Subject: Re: The 1400 or Bust Log 
Thu Jan 31, 2013 9:20 am
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