Category: Weightlifting

Chest/Arm day. 7/20/16

Today was originally chest and Tri day. Then I got to the workout and decided my biceps could use some attention so I added some curls at the end in.

1.) Dumbbell bench

55 for 20

65 for 15

75 for 10

85 for 8

2.) Dumbbell Flys superset with barbell bench press

30lbs 15 reps of flys immediately followed by 12 reps (or failure) at 135 on bench.

Repeat that for 5 sets for a great chest pump.

3.) tricep push down super set with barbell curls

15 push downs at 80 lbs. followed by 75 lbs curls for 15 reps. 5 sets total each set was 15 reps or until failure.

4.) skull crushers.

60 lbs for 3 sets of 20 or until failure.

5.) forearm curls.

65 lbs for 20 reps and 5 sets.

That was my workout for today. Tomorrow will be squat day again. Thank you for reading.

Smolov Squat Routine 7/19/2016

Today was squat day. Today was an awesome squat day. Smolov had me going a little lighter so i decided after to go for more at heavier weights.

Squat:

135 for 8

185 for 5

235 for 4

270 for 4 sets of 4

I added everything that’s next.

315 for 3

335 for 1

315 for 5 (video shown below)

225 for 10

135 for 20

135 for 17 (failure)

Single leg Hamstring Curl

25 for 12 both legs

50 for 50 both legs

75 for 8 or failure both legs

Hamstring Cable Pulls

3 sets of 12 at 60 lbs.

All weight is in pounds. That’s it for today, check in tomorrow for my next workout!

 

Working Out

I noticed it had been a while since I had posted or shared a workout. I will begin to share my workout every day so whoever is reading this can follow along. When I first moved to Colorado I had just started the Smolov Squat Routine. I will assume you don’t know what it is, but in short this is a squat program designed to increase your squat max 50-75 lbs in 15 workouts every other day. About 3 days after moving everything into our apartment we found a gym. Every other day has been squat day and I’m loving it! My squat was my worst lift for a long time. I’d always have an excuse for not doing it or not going heavy. The days I’m not doing squats I’m either doing chest and triceps day or Shoulders, Back and biceps day.  My next post will be a workout list for my training today and then a new one for each workout everyday.

Yesterday’s Squat and Today’s Chest Workouts

11/16/15

Yesterday was squat day, getting straight into it…

Squat:

First:

Bar for 5 reps

135 for 10

185 for 5

205 for 5

225 for 3

245 for 2

275 for 1

285 for 1

300 for 1

315 attempted but failed and had to be helped to finish the rep.

Second (reps):

5 sets of 10 at 135

Third:

6 down and backs (25 yards one way) with 135 lunges

Fourth to end and activate the hamstrings a bit:

3 sets of 8-12 reps at 225 deadlift with sumo stance.

 

11/17/15

Today was bench/chest day.

Bench:

First:

135 for 10

155 for 10

185 for 5

205 for 5

225 for 3

245 for 2

275 for 1 (not proper form butt came off bench)

285 for 1 (not proper form butt came off bench)

Second (burnout to get a chest pump):

To do this I had 8 ten pound weights on each side of the bar making it 205 pounds total. I would do 5 reps, hold the bar in the air as I would have someone on each side of the bar removing one ten pound weight from it, then I would do 5 for reps, so on and so fourth.

205 for 5

185 for 5

165 for 5

145 for 5

125 for 5

105 for 5

85 for 5

65 for 5

45 for 10

The weight never felt light during the entire burnout if you never racked it.

Third:

3 sets of 8 flat dumbbell bench press with 45 pound dumbbells.

Fourth:

3 sets of 15 tricep push downs at 100 pounds

Fifth (Biceps):

140 curl burn out, take the bar do 7 sets of 10 normal grip curls then flip grip for another 7 sets of 10.

Those were my last 2 workouts.

Today’s Light Weight Workout

Today was squat day specifically, I couldn’t do much because in under 2 days I’ll be competing in my first every power lifting meet.

Squat day:

First:

Heavy Un Racks no reps just to feel heavy weight, this is an un rack, step back and set up stance to squat hold it for 5 seconds then re rack the weight.

275 un rack

315 un rack

365 un rack

405 un rack

455 un rack

495 un rack

Reps:

5 sets of 5 at 135

3 sets of 5 (3 second paused) at 135

Leg Extensions:

5 sets of 5 at 150

 

Tomorrow I will not be Working out tomorrow so I can let all my muscles rest and recover before the meet!

Meet Preparation Dead Lift Day

Today I started my tapering week, where I will be doing light weight, resistance training for speed reps, 5 sets of 5 normally with 2-3 minute rest between each individual set.

Dead Lift:

2 sets of 10 at 135

5 sets of 5 at 135 with a resistance band underneath a raised platform (Band resistance Deficit dead lift)

5 sets of 5 at 185 Band resistance deficit

3 sets of 5 at 225 band resistance deficit

Back:

5 sets 5 (on each arm) bent over dumbbell rows with 90 lbs

3 sets of 10 at 80 seated cable rows

5 sets of 5 slow controlled pull ups

3 sets of 5 with the bar laying down lat pull overs

Hamstring and Glutes:

5 sets of 5 at 30 lbs Hamstring curls single leg

5 down and backs with 95 lbs for lunges (about 25 meters for each way)

 

Today’s Deadlift/Back Workout

Today i worked a lot on back and hamstrings.

To see the last set from each lift click HERE.

I started with conventional deadlift.

warm up:

135 for 2 sets of 10

225 for a set of 5

275 for a set of 5

315 for a set of 3

365 for a set of 2

385 for a single

and finished after hitting a heavy single at 405 because I felt my back start to round.

Second:

Sumo style deadlift for hamstring activation

5 sets of 8 reps at 225

Third:

Bent over barbell row

5 sets of 5 reps at 135

the last set shown in the video is rather sloppy as I was quite tired at this point.

Fourth:

Bent over single arm dumbbell row ladder

1 set at 90 for 8 with each arm

1 set at 100 for 8 with each arm

2 sets at 110 for 8 with each arm

Fifth:

5 sets of 5 slow and constrict pull-ups.

Then an attempt at 5 muscle ups theses were rather sloppy as I just couldn’t get the drive into them for the first two reps.

Today’s Squat Day workout 

Today is Tuesday November 3rd 2015. Today’s workout was targeting more low rep high weight for sets. 

I started with a 60lbs yoke bar with a 45lbs plate on each side to warm up before heavy squats. 

2 sets of 10 reps with a wide stance down to a box that breaks parallel and explode up from the bottom. 

I worked my way up with 1 set of 5 with increasing weights until I hit my final weight for heavy triples. 

7 sets of 3 reps at 240 lbs with wide stance breaking parallel. 

Once done I moved onto straight bar 135 lbs with a 40 lbs chain on each side to make the explode up from the bottom harder. At the top the weight is heavy because all chain links are in the air, at the bottom it feels lighter as the ground is supporting some of the chain links. 

2 sets of 5 at 135+ chains 

2 sets of 5 at 155+ chains 

3 sets of 3 at 185+ chains 

Then I moved onto split squats paired with walking lunges. 

1 set of split squats at 185 for 5

1 set of walking lunges at 135  for a 20 meter distance 

I did the above two lifts alternating from one to the other did 5 sets of split squats and 6 walking lunges sets. 

To finish the workout I went to straight bar squats with 5 second pauses at the bottom. 

3 sets of 8-12 reps 

That was my squat day work out, included some Glutes, some Hamstrings but mostly Quads.