Doug's Smolov Log - Page 14 - Health and Fitness Forum

11-15

Deficit Deadlifts- 135x5, 225x3, 265x2, 295x5, 320x5, 345x5*
Good Mornings- 135x10x3

*On the last set I did the first 3 on a box, then the last 2 conventional. Didn't think I could finish the last 2 on the box without some serious rounding. I've been sick and sleeping poorly, so I'm not too worried about this performance. Lower volume higher intensity speed pulls and pulls from a box in ~5 days.

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11-19-2011 , 07:32 PM

#327

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

11-19

Speed Deadlifts- 154x2, 240x2, 285x2, 307x2x5
Bench !!!!! (401 tempo)- 45x10x2, 95x10, 115x8, 135x5x5
Box Pulls- 242x5, 309x3, 358x4x4
Weighted Planks

Gym closes Tuesday for Thanksgiving, so I lifted a day early and will try to go again Tuesday. As a result, speed pulls were maybe a tiny bit slow, but not terrible. No elbow pain in benching and I did 4 sets of 8 ring pullups yesterday, so I think I'm at a point where I can gradually increase the intensity. Box pulls felt super easy, will probably do something like 385x5x7 in 2 workouts.

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11-22-2011 , 08:05 PM

#328

Doug Funnie II

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11-22

Deficit Deadlifts- 198x3, 264x2, 309x1, 319x3, 341x3, 363x4
Good Mornings- 135x8, 155x8x3

Definitely looking forward to the 6 days off.

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11-28-2011 , 08:35 PM

#329

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

11-28

Speed Deadlifts- 135x3, 210x3, 260x2, 310x1, 330x2x8
Curls- 25sx8x3
Box Deadlifts- 315x3, 365x1, 385x4x2...

Did a better job of keeping the speed pulls fast, though sets 7 and 8 were a tad slow. Was gonna do 385x4x6-8, but after the 2nd set I had noticeable discomfort around the sciatic nerve on my left side so I stopped. Given that I just had a 6 day break and 385 did not feel particularly heavy, I'm going to be very cautious with this. Icing currently.

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12-03-2011 , 07:00 PM

#330

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

12-3

10 Rounds:
Bench- 145x5
Bodyweight Row x10
Rest 1:30

3 Rounds:
Incline DB Flyes- 20sx8
RD Flyes- 10sx8
Rest 1:30

DB Shoulder Press- 35sx8x3

Back is starting to feel okish. There are still a couple of movements that bother it, like trying to put on a sock while standing up, but overall it is improving quickly. I may be able to start some light deadlifts or back extensions in the next couple weeks, but I think it is ok to do some light upper body work now. I've been lifting heavy for so long, it is probably not a bad time to mix it up and try some German Volume Training for a few months.

I was down to 155 this morning.

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12-04-2011 , 10:41 AM

#331

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

man...great lifts at 155!

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12-06-2011 , 09:14 PM

#332

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

Thanks. But my numbers were 375 squat, 240 bench, 440 deadlift a couple months ago at 160, so it has been a bit of a slide recently.

12-6

10 Rounds:
Fat Grip Close Grip Bench- 125x5
Seated DB Curls- 35sx5
Rest 1:30

3 Rounds:
Barbell Curls- 65x8
DB Skull Crushers- 20sx8
Rest 1:30

Fat Grip Deadlifts- 135x3x3

Back felt fine today, no pain whatsoever, so I figured it was time to start the rehab. The plan is to do fat grip deadlifts whenever I want, because I can only do about 175lbs.

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12-07-2011 , 12:06 AM

#333

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

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12-07-2011 , 09:06 AM

#334

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

Cha I'm considering buying a back extension machine for my home. What are your thoughts on the horizontal roman chair type machines versus the 45 degree hyperextension type machines?

I tend to prefer the 45 degree hyper because:
A. more ROM
B. the loading is heaviest when your torso is parallel to the ground and thus 45 degrees from your legs, which is closer to the loading pattern in a squat or deadlift
C. it seems to hit my hamstrings more, which may just be a combo of A and B

The only downside I see is the roman chair is superior for GH situps, but that is pretty minor.

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12-08-2011 , 09:35 PM

#335

Doug Funnie II

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12-8

10 Rounds:
Incline DB Bench- 60sx5
Pullups- BWx5
Rest 1:30

3 Rounds:
Dips- BWx8
Wide Grip Pulldowns- 100x8
Rest 1:30

Overhead Press- 88x6, 75x7, 65x6, 65x5, 45x5

Yes, I couldn't do 45x6 on OHP at the end of the workout.

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12-08-2011 , 09:43 PM

#336

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Why not get a GHR instead?

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12-08-2011 , 09:44 PM

#337

Doug Funnie II

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12-08-2011 , 09:48 PM

#338

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

this is on sale now: http://www.flexcart.com/members/elit...d=391&pid=3243

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12-08-2011 , 10:02 PM

#339

<3_Tha_Grind

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 13,514

there's also this

home ghr

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12-08-2011 , 10:42 PM

#340

HalfSlant

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Quote:

Originally Posted by cha59

this is on sale now: http://www.flexcart.com/members/elit...d=391&pid=3243

I read $185 and thought "not bad!"... but then

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12-13-2011 , 08:42 PM

#341

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

12-13

10 Rounds:
Close Grip Bench- 135x5
Incline DB Curls- 36.25sx5
Rest 1:40

3 Rounds:
EZ Bar Curls- 67.5x8
DB Skull Crushers- 20sx8
Rest 1:30

Rickshaw Shrugs- 180x8, 200x8, 220x8

My arms are continuing to swell.

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12-16-2011 , 11:29 PM

#342

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

12-16

10 Rounds:
Bench- 155x5
Pendlay Row- 155x5
Rest 1:40

3 Rounds:
Incline DB Flyes- 25sx8
RD Flyes- 15sx8
Rest 1:30

DB Shoulder Press- 35sx8x3

Weights are starting to get to a point where I may have to stop being so anorexic. Gonna squat tomorrow.

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12-17-2011 , 07:12 PM

#343

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

12-17

10 Rounds:
Box Squats- 165x5
Hanging Leg Raises- BWx5
Rest 1:30

3 Rounds:
Front Squats- 135x6
RDLs- 135x6
Rest 1:30

Swiss Ball Situps/Planks

Haven't squatted in awhile. Back feels fine.

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12-19-2011 , 09:14 PM

#344

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

12-19

10 Rounds:
Close Grip Bench- 145x5
Seated DB Curls- 37.5sx5
Rest 1:30

3 Rounds:
EZ Bar Curls- 72x8
DB Skull Crushers- 25sx8

Rickshaw Shrugs- 115sx8x3

Holy **** my legs are sore. The 401 tempo is sick for hypertrophy I'm sure, but it is brutal after ~ 3 years of doing nothing but 101. It's pretty cool seeing my body adjust to that sort of work though, every workout is slightly easier despite using heavier weights.

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12-21-2011 , 08:06 PM

#345

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

12-21

10 Rounds:
Incline DB Bench-65sx5
Pullups- +10x5
Rest 1:30

3 rounds:
Dips- BWx10
Behind Head Pulldowns- 80x10
Rest 1:30

Press- 88x8, 88x6, 45x10, 45x9

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12-23-2011 , 09:40 AM

#346

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

12-22

10 Rounds:
Box Squat- 185x5
Hanging Leg Raises- BWx7
Rest 1:30

Deadlifts- 220x8x2

Had a minor epiphany when box squatting. The chest up cue doesn't really work for me, but thinking about trying to push the weight backwards does. I'm going to work on this and see if it helps me minimize how much I good morning when the weight gets heavy.

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12-28-2011 , 08:46 PM

#347

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

12-28

10 Rounds:
Fat Grip Close Grip Bench- 135x5
Seated DB Curls- 40sx5
Rest 1:30

Shrugs- 225x10, 315x10

3 Rounds:
EZ Bar Curls- 77x8
DB Skull Crushers- 25sx8
Rest 1:30

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01-02-2012 , 09:35 AM

#348

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

12-29

10 Rounds:
Box Squat- 205x4
Hanging Leg Raises- Bwx8
Rest 1:30

Forgot to post this one.

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01-02-2012 , 03:53 PM

#349

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

1-2

10 Rounds:
Bench- 165x5
Pendlay Row- 165x5
Rest 1:30

3 Rounds:
Incline DB Flyes- 25sx8
Rear Delt Flyes- 20sx8
Rest 1:30

DB Shoulder Press- 40sx8x3

Bench/row were legitimately challenging.

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01-03-2012 , 08:35 PM

#350

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

1-3

Speed Pulls- 255x2x10, 1 minute rest

8 Rounds:
Box Squat- 225x3
V Ups- BWx10

Swiss Ball situps- 2x20
Side Planks- 2 rounds of 1 minute each side

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