Doug's Smolov Log - Page 10 - Health and Fitness Forum

10-2

Bench- 45x10x3, 135x5, 165x3, 185x2, 205x1, 215x1, 220xf, 205x1
Neutral Grip DB Bench- 60sx5, 75sx5, 85sx5, 65sx10
Dead Stop DB Rows- 100sx15 each arm
Curls- 4 sets
Close Grip bench- 5 sets

No more pretending, something is wrong with my left elbow. It *feels* like tendinosis because it's fine except when I do heavy bench. DB bench, close grip etc all feel fine. The weight feels light in my hands and my shoulders feel fine, but I just cannot seem to push on my left side. Going to start rehabbing next push day with lots of light benching and db skull crushers.

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10-02-2011 , 06:25 PM

#227

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

I've had lots of elbow problems. All of them (with the exception of a ruptured bursa sac) have been related to adhesions on my forearms, biceps, triceps and other smaller upper arm muscles. All of the muscles on both sides contribute to that, and a lot of times it feels like the tendons are the problem. Almost always, it is the adhesions that lead to the feeling of tendon tightness & pain.

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10-02-2011 , 07:00 PM

#228

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Yeah I've been working everything over on both sides of the joint like crazy for a couple of weeks now with lacross and golf balls. I'm sure that was a large part of the initial injury, but I think I need to address the actual symptoms for the time being.

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10-04-2011 , 08:00 PM

#229

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

10-4

Squat- 45x5x2, 135x5, 185x4, 235x3, 280x2, 315x1, 335x1, 350x2, 365x1, 370x1, 355x2
Deadlift- 135x5, 225x3, 285x5, 325x3, 365x4
Hanging Leg Raises- 10x4

Deadlifts were meh. Didn't even bother to hook grip any of the work sets, just went straight to mixed. Was pretty tired after squats. + 10 lbs for next cycle.

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10-04-2011 , 08:02 PM

#230

JohnnyFondue

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 17,793

Jeebs. ustrongbro.jpg

Doug's So Much Volume It's Funnie Log

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10-05-2011 , 12:42 AM

#231

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Sheesh, no way I could deadlift after that.

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10-05-2011 , 01:47 AM

#232

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

I squatted 235x3 today also

ofc I'm not a dick and just stopped there

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10-05-2011 , 02:03 AM

#233

JohnnyFondue

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 17,793

Doug Funnie's I Warm Up With Your Workset Log

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10-05-2011 , 08:05 AM

#234

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Thanks guys.

I pretty much never deadlift fresh, so I'm used to it.

Of course I squatted 370 in December 2010 and 375 is my current PR, so progress has not been so great over the last year. Even if I manage to get up to 405 (which may happen with 2.5 months of uninterrupted training) it'll be a pretty lame year.

I should probably stop trying to be 2010 Jaysick and actually gain some weight.

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10-05-2011 , 08:57 AM

#235

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

I did 425 in January, and I am hoping for 405 now sooooooooo

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10-05-2011 , 09:00 AM

#236

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Didn't you lose like 15 lbs though?

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10-05-2011 , 09:05 AM

#237

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

I did, but gained 5 of it back on smolov.

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10-05-2011 , 12:16 PM

#238

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

It's been decided. I am going to get so swole/fat this winter. My goal is to be accused of steroid use by at least one of you, both because of my programming and my weight gain.

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10-05-2011 , 12:21 PM

#239

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

Get 'em

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10-05-2011 , 12:43 PM

#240

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

It's a trick, hes actually gonna do steroids.

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10-05-2011 , 01:10 PM

#241

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

KC this should be motivation to kick up your diet.

Meet at 190 by the end of February?

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10-05-2011 , 01:59 PM

#242

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

I've gotten kind of sick of eating chicken and greek yogurt non-stop. My diet went really well for 2 months leading up to the meet. Then I was a beach bum trainwreck for about 3 months.

I think I'm just gonna follow a wendler be awesome plan. I'll keep eating in check but I'm gonna eat chili and pot roasts for dinner for a while, instead of more ****ing chicken. I'm gonna eat eggs and toast for breakfast, prob with some ham or bacon sometimes. But I'm gonna train my ass off, walk a lot, do more conditioning. I expect I'll really tone up.

Then around Feb or march ill lean up.

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10-05-2011 , 07:40 PM

#243

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

10-5

DB Bench- 50sx10, 65sx5, 75sx5, 85sx5, 90sx4
DB Flyes- 3 sets
Press- 5 sets
Lateral Raises- 3 sets
Close Grip Bench- 4 sets
Pushups- 3 sets

Caught a nice little pump.

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10-07-2011 , 07:08 AM

#244

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Just wanted to share that my tits are super sore.

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10-08-2011 , 10:45 AM

#245

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

10-7

Squat- 45x5x2, 135x5, 185x4, 235x3, 275x2, 305x1, 315x5, 320x5, 325x4 (1xf)
Snatch Grip Deadlift- 225x8x3
RDLs- 135x10x3

Kinda bitched out in the squats. Bar was still going up but I quit on it. I had been taking 4 days between squat workouts and this was only 3, so that probably didn't help. Prolly should've just done 315x5x5 or something. Added some light RDLs at the end to punish myself.

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10-09-2011 , 07:24 PM

#246

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

10-9

Pendlay Row- 132x5, 152x5, 162x5, 176x3, 186x3, 198x2, 208x2, 218x2, 228x2
Chest Supported Row- 5 sets
Deadhang Pullups- 3x5
Shrugs- 225x8, 315x8, 335x8, 345x8, 355x8
Pulldowns- 3 sets
Curls- 3 sets

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10-11-2011 , 08:19 PM

#247

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

10-11

Squat- 45x5x3, 135x5, 195x5, 250x5, 290x3, 315x3, 350x1, 385xishouldjustkillmyselfx2, 335x1, 345x1, 355xf
Deadlift- 225x3, 295x5, 315x5, 335x8
Good Mornings- 135x8, 145x8, 155x8

Felt good today. Good warmup. Solid music. Same result. Gonna drop snatch grip deadlifts and do good mornings for deadlift assistance for now, hopefully it will do SOMETHING for my ****ing squat. Did the deadlifts hook gripped cause I was raging a bit.

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10-11-2011 , 09:20 PM

#248

Jaysick88

old hand

Join Date: Oct 2006 Posts: 1,921

I know I would miss if I did a 10% jump into 10lbs over my PR. Any reason for it?

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10-11-2011 , 09:30 PM

#249

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

http://www.elitefts.com/documents/warm_up_to_prs.htm

Giving their protocol a shot. 350 was really fast, but maybe 345, 365, 380 would've been a better plan