Offseason Begins!

Full-body-workout/ w smolov

Box Squats, 12" box
125x5
125x5
125x5
125x5
125x12

Smolov Bench Press
150x4
150x4
150x4
150x4
150x4
150x4
150x4
150x4

Wide Grip Lat-Pulldown
100x8
100x8
100x8

After this LOTS of stretching

**NOTES
1.) BIG increase in the Squats :) On June 5th I did 5x5 with 115 pounds on the 12" box squat and achieved 7 reps on the last set over 5. This time, 4 days later, I did 5x5 with 125 pounds on the 12" box squat and achieved 12 rpes on the last set over 5!!

2.) Smolov Bench routine I am still going strong. I also have to bench tommorow; so I'm doing tons of shoulder stretches to get ready.

3.) Damn, should of done powercleans today, but I did lat pulldowns

4.) No isolating biceps today. I wan't my arms to be ready tommorow.
 
Smolov Bench Press
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
 
Damn man your such a muscle head, Ill bet you hog the bench with your string singlet, permant lat spread...

Just kidding man nice work.
 
NBS 4life said:
Damn man your such a muscle head, Ill bet you hog the bench with your string singlet, permant lat spread...

Just kidding man nice work.
Click to expand...

haha. Yeah, I got a full-body workout today. I'm getting alot of heat from bodybuilding.com; everybody telling me doing smolov is stupid and I won't handle it and stuff.
 
Karky said:
well are you making progress on it?
Click to expand...

I wouldn't know until I max out. I just did the first workout of week 2. They told me I couldn't handle the 10 pound jump; but I did today. I still felt like I had 2-3 reps left in the tank on the last set. There treating me like a noob that is looking for a quick fix on the bench; there also question my form.

Full-body workout

Bench Press
143x6
143x6
143x6
143x6
143x6
143x6

12" Box Squats
135x5
135x5
135x5
135x5
135x6

Bent-over-rows
70x5
70x5
70x5
70x5
70x5 (last rep held it for about 10 seconds)

Rear Delt Flys
20x8
20x8

Lying sideways on bench/ doing rotator cuff work
12x8
12x8

Standing rotator cuff work
12x8
12x8

Bicep curls
70x8
70x6
20x2
30x8

**Notes
1.) Still following smolov even though I am getting alot of heat for doing it...
2.) Box Squats still progressing really fast. From 115, 125, 135, next workout 145! I love these 10 pound jumps
3.) Still doing my rows with perfect form; I'm ready to go up in weight
4.) Still doing my rear delt flys; which I can go up in weight on and keeping my rotator cuffs healthy while on smolov.
5.) lol why did I try jumping 10 pounds on the biceps?
 
Surprise, I did HIIT cardio today.

I did 40 yard jog, 40 yard jog, 40 yard sprint and then repeat. I did about 15 minutes of it. I was dying! My younger brother did it with me and only lasted like 6 minutes lol; he said it didn't look hard.

I'm thinking about getting 2 HIIT's in a week. It will greatly help my endurance so when 2-a-days come around I won't be tired and I might actually gain some speed from doing this.
 
Upperbody

DB Bench Press
40x8
40x8
40x8
40x8

DB Rows
30x8
30x8
30x8
30x8

Upright Rows
50x10
50x10
50x10

Front Lat Raises
20x10
20x10
20x10

Tricep Pushdowns
100x12
100x12
100x12

Hammer Curls
10x12
15x12
10x12

Rotator Cuff work

**Notes
1.) I'm changing it up ALOT. HIIT yesterday killed my legs so I did just upperbody.
2.) Haven't done dumbbell work in AGES. I need variety which I think is my problem. So I'm doing more reps and different exercises.
 
The last one was okay for a repetition day. Look at WSFSB 1 for a good template. Except add like 4 compound exercises for work in each session. Ask questions if you don't know why you're doing what you're doing.

Example of a rep scheme for an upper max day

working up to a 3-5 RM in one exercise (let's say bench)
5x5 weighted chins
5x5 shoulder something
3x10 row for work
3x10 tricep for work
3x10 bicep for work
3x10 shrug for work
3x10 abs for work

On all exercises for work, don't always worry about weight. Some days, try to do all sets with your 10 RM. Some days, try to do as many reps as you can with a lower weight.

Example of a lower day

working up to a 3-5 RM in one exercise (let's say box squat)
5x5 good morn
5x5 front squat
3x10 rdl for work
3x10 single leg squat for work
3x10 ham curl for work
3x10 abs for work
 
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Max Effort Upperbody

Bench Press
45x5
95x3
135x3
185x3 (PR for 185 reps)

Military Press
120x4

Chinups
bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 5

Rows
75x5
75x5
75x5
75x5
75x5

Triceps (I layed on a bench with my arms up with 30 pound dumbbells. Then I caved my arms inward until the top of the dumbbells were on my chest and then I extended my arms. I dont' know what the exercise is called so theres the description.

Hammer Curls
10x12
10x12
10x12

Upright Rows/ Superset with shrugs
55x10
55x10
55x10

For abs I did leg raises

**Notes
1.) Haven't had time for lowerbody workout because I have to work now..so I do have time for upperbody at a friends house. So whenever I finnally get off work I'm hitting the legs hard. Work does kinda work my legs good though lol
2.) Should of known I couldn't do 120 for 5x5 on the military press if my max is 135...duh!
3.) I hit a PR with 185 pounds with 3 reps today. yeah...maybe half smolov did something.
 
Hell yes! I think my 5 month drought on the bench press has ended

Bench Press
45x10
95x1
135x2
155x3
185x5 PR!

Chinups
6
4
2
1

Dumbbell Bicep Curls
30x10
20x10
10x10

Superset with standing skull crushers holding a dumbbell
30x20
30x14

**Notes
1.) YEAH! Leg Drive has been giving me a huge advantage in my Bench Press!
2.) After that wasn't too serious about working out; just through in some chins and arm exercises. I had to go.
 
Upperbody

Bench Press
45x5
95x4
135x3
160x2
185x5

Chinups (10 pound ankle weights)
3
3
3
3
4

Notes
1.) Thats it for today. Lately its been sucking; all I can think about is freaking work.....Gonna stop repping 185 and next MAX effort Upperbody gonna try 190 for 3-5 reps.
2.) My chinups increased; thats a improvement
3.) I haven't done a leg work, it seems like, FOREVER. But I went outside and tried to grab the rim and I felt like I jumped HIGHER! I know working is not considered a leg workout...but it is tearing up my legs. I need to find time to get to the gym somehow...
 
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^^^same day

Lowerbody/Core

Front Squat
45x5
95x10
95x10
95x10
95x10
95x10
105x4
95x10

Hold Parallel Squat position
95 x till failure

Calve Raises
95x50

Deadlift
185x9
135x18
95x20

Planks
45 pounds x till failure
45 pounds x till failure
70 pounds x till failure
25 pounds x till failure
body x till failure

BodyWeight Squats
50

Post-workout
Half a gallon of milk
LOTS OF Stretching

Notes
1.) Decided to kill my legs and core because I felt like I haven't done legs forever because of work.
2.) I hope I can walk when I wake up this morning....because I got an 8 hour shift tommorow.
3.) My little brother dropped a 45 pound plate on my pinki toe....luckiliy it didn't break. Just a badass bruise. I was so mad; I was like you ****ING numb nuts.

edit
just did this

Incline Bench Press
45x10
95x5
105x5 (narrow grip)
115x5 (wide grip)
125x5 (normal grip)

Tricep Extensions
30x15
30x15
30x6

really bored so I did tons of lifting..
 
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