** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 265.0 lbs x 4 reps
- 265.0 lbs x 4 reps
- 265.0 lbs x 4 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 160.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
Saturday, January 31, 2015
Friday, January 30, 2015
Jan 30, 2015
** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 3 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
Started consciously rotating the elbows down to point at the floor and to get it under the bar during the descent and ascent of the squat. Seems to be very helpful in keeping a straight bar path. Also had less time to warm up this morning so just did some shoulder dislocations with the resistance band, did some band distractions for the hip, and then just went straight to squatting with the bar. Felt good actually. I think since my hip is the problem and this narrower stance really reduces that, I seem to need less warmups, but I should still try to warmup more if I have time.
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 3 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
Started consciously rotating the elbows down to point at the floor and to get it under the bar during the descent and ascent of the squat. Seems to be very helpful in keeping a straight bar path. Also had less time to warm up this morning so just did some shoulder dislocations with the resistance band, did some band distractions for the hip, and then just went straight to squatting with the bar. Felt good actually. I think since my hip is the problem and this narrower stance really reduces that, I seem to need less warmups, but I should still try to warmup more if I have time.
Thursday, January 29, 2015
Jan 29, 2015
** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 3 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
Becoming hard to maintain a straight bar path. On the descent, it sometimes comes slightly forward. The key is to really tighten up the upper back and keep the chest up throughout the lift, both descent and ascent. Also, though I consistently hit depth, I don't want to leave any doubt so one thing I tried on the last set/rep is to deliberately rebound in and out of the hole. This also adds speed coming up to push through the sticking point, however, it is more likely for the hips to shoot up doing this, so I need to practice pushing backwards at the point of rebound.
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 3 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
Becoming hard to maintain a straight bar path. On the descent, it sometimes comes slightly forward. The key is to really tighten up the upper back and keep the chest up throughout the lift, both descent and ascent. Also, though I consistently hit depth, I don't want to leave any doubt so one thing I tried on the last set/rep is to deliberately rebound in and out of the hole. This also adds speed coming up to push through the sticking point, however, it is more likely for the hips to shoot up doing this, so I need to practice pushing backwards at the point of rebound.
Wednesday, January 28, 2015
Jan 28, 2015
** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
Felt quite fatigued this morning and was very tempted to not exercise, but pushed forward and did it anyway and I'm glad I did. It felt good and the bar moved well.
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
Felt quite fatigued this morning and was very tempted to not exercise, but pushed forward and did it anyway and I'm glad I did. It felt good and the bar moved well.
Tuesday, January 27, 2015
Jan 27, 2015
** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
Took yesterday off because over the weekend I had already done a 6x6 @ 70% (210) and a 7x5 @ 75% (225). Today officially started an updated Smolov Jr. Daily program, which means less volume per day, but higher frequency, therefore same total volume. This really saved on time today, as I didn't start my squats with the bar until 9 a.m., and was done by 9:30, then easily fit in the bench workout as well. Regarding squats, they felt pretty light, but I think I've started kicking my hips a bit farther back and that may have played a role in the hips shooting up a bit faster and the bar having a J shape out of the hole. I'm going to revert back to releasing the glutes with a simultaneous knee break and sinking straight down on the heels. This should help keep the hips closer and under me and then I can try to bounce straight up, using my quads.
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
Took yesterday off because over the weekend I had already done a 6x6 @ 70% (210) and a 7x5 @ 75% (225). Today officially started an updated Smolov Jr. Daily program, which means less volume per day, but higher frequency, therefore same total volume. This really saved on time today, as I didn't start my squats with the bar until 9 a.m., and was done by 9:30, then easily fit in the bench workout as well. Regarding squats, they felt pretty light, but I think I've started kicking my hips a bit farther back and that may have played a role in the hips shooting up a bit faster and the bar having a J shape out of the hole. I'm going to revert back to releasing the glutes with a simultaneous knee break and sinking straight down on the heels. This should help keep the hips closer and under me and then I can try to bounce straight up, using my quads.
Sunday, January 25, 2015
Jan 25, 2015
** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
With a shoulder-width stance, weight on the heels, I now descend while staring straight ahead, but as I go down, I keep my eyes fixed on the same spot, which means my eyes will start looking upwards and that continues until I ascend back and my eyes return to the straight ahead point. I find this helps keep the weight on the heels and more importantly, keeps the hips from shooting up, keeps the chest up, and prevents the bar path from moving forward over midfoot. Also, I found the biggest help for me in descending in the squat is to stop overthinking about knee break or pushing hips back (hip break), but rather, literally just think of sitting down. That simple thought of sitting down will automatically take care of the hips and descent...etc. as long as the setup is correct (glutes flexed, hips externally rotated by screwing feet into the ground, core braced, upper back tight...etc.). After the setup is done, just sit down, simple as that.
I also revamped the Smolov program so that instead of 4 days a week, it's a daily program, but the volume of each day is decreased. By doing this, frequency is increased, warmups/stretching is increased, more time to drill technique...etc. Also, by reducing volume per day, fatigue is less so form should stay better and recovery day by day is better. This will also save a lot in terms of time since I am trying to fit in my workouts before going to work in the morning. Doing 10x3 or 8x4 isn't really feasible as that will take a lot of time. By splitting it up, not only should I have no problems fitting it in, but can also throw in my bench press as well so everything is done before heading to work. The caveat to this is I don't think I will have the time or energy to work on accessory movements much (i.e. shoulder press, pullups, dumbbell rows, ab wheel).
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
With a shoulder-width stance, weight on the heels, I now descend while staring straight ahead, but as I go down, I keep my eyes fixed on the same spot, which means my eyes will start looking upwards and that continues until I ascend back and my eyes return to the straight ahead point. I find this helps keep the weight on the heels and more importantly, keeps the hips from shooting up, keeps the chest up, and prevents the bar path from moving forward over midfoot. Also, I found the biggest help for me in descending in the squat is to stop overthinking about knee break or pushing hips back (hip break), but rather, literally just think of sitting down. That simple thought of sitting down will automatically take care of the hips and descent...etc. as long as the setup is correct (glutes flexed, hips externally rotated by screwing feet into the ground, core braced, upper back tight...etc.). After the setup is done, just sit down, simple as that.
I also revamped the Smolov program so that instead of 4 days a week, it's a daily program, but the volume of each day is decreased. By doing this, frequency is increased, warmups/stretching is increased, more time to drill technique...etc. Also, by reducing volume per day, fatigue is less so form should stay better and recovery day by day is better. This will also save a lot in terms of time since I am trying to fit in my workouts before going to work in the morning. Doing 10x3 or 8x4 isn't really feasible as that will take a lot of time. By splitting it up, not only should I have no problems fitting it in, but can also throw in my bench press as well so everything is done before heading to work. The caveat to this is I don't think I will have the time or energy to work on accessory movements much (i.e. shoulder press, pullups, dumbbell rows, ab wheel).
Saturday, January 24, 2015
Jan 24, 2015
** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
Started a new Smolov Jr. cycle, this time for both squat and bench. My pants are getting tight and I don't want too much hypertrophy. Also, since I've switched to a much narrower stance, I need the practice with the walk out and set up. I'm feeling some strain on my adductors even with a narrow stance, but overall ok. I tried the first set by kicking the hips back but it made my back too extended so I went back to a knee break while glutes are flexed and sitting down onto the heels. I also put my hands closer together, about 2-3 finger widths from the non-knurled sections. This really helps with upper back tightness and staying upright. Upon bouncing out of the hole, I also start to look up a bit to help maintain a vertical bar path so I don't lean forward. Will have to see how this new form/stance plays out once the weight gets heavier. Not much of a challenge at 70%.
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
Started a new Smolov Jr. cycle, this time for both squat and bench. My pants are getting tight and I don't want too much hypertrophy. Also, since I've switched to a much narrower stance, I need the practice with the walk out and set up. I'm feeling some strain on my adductors even with a narrow stance, but overall ok. I tried the first set by kicking the hips back but it made my back too extended so I went back to a knee break while glutes are flexed and sitting down onto the heels. I also put my hands closer together, about 2-3 finger widths from the non-knurled sections. This really helps with upper back tightness and staying upright. Upon bouncing out of the hole, I also start to look up a bit to help maintain a vertical bar path so I don't lean forward. Will have to see how this new form/stance plays out once the weight gets heavier. Not much of a challenge at 70%.
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