My training diary

**stronglikewood** · 19-11-2009 04:08 PM

Day 3 of Smolov Jnr

Bench and shoulder pre-hab

Bench press
30kg x 10
40kg x 5
60kg x 3
72.5kg x 1
82.5kg x 8 x 4

Seated face pulls with a rope
30kg x 6
25kg x 10
20kg x 16, 8

Press ups
BW 2 x 10

About 25 mintues.

It was good. I got a vid of my last set of bench presses which I'm going to put in a thread for any help on technique.

13 stone 8lbs 4oz.

**stronglikewood** · 20-11-2009 03:39 PM

Back, arms and abs

Dead lift
60kg x 2
110kg x 1
150kg x 1
175kg x 1
190kg x 3
200kg x 2 PB
210kg x 1 PB YouTube - 210kg deadlift
150kg x 5 this was meant to be a pump up set but I was fried after that 210.

Hang cleans
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x failed this

Oly curls
25kg x 10
30kg x 10
35kg x 12, 12, 12, 12

Smith skull crushers
28kg x 10
38kg x 10
48kg x 12, 12, 12, 11

Cable preacher curls
45kg x 8, 8, 8, 5

Cable push downs
45kg x 8
50kg x 8
55kg x 8
60kg x 8

Kneeling ab curls with the rope
45kg x 10
55kg x 10, 10
60kg x 10
65kg x 7

Ab curls on the lat pull down machine
40kg x 10, 7
35kg x 22, 15

Just under 90 minutes

Well the deadlift with 190kg was meant to be for atleast 4 reps but it was tough. I was a bit peed off so thought, screw the plan I'm gonna lift 200kg. I got 2 reps with it and it felt good, so I thought I'd try the 210kg. At that point I still had an urge to pull things but the 150kg wasn't fast and my shins by this point were already hammered! I tried hang cleans but when I tried 100kg I just couldn't get it.

Arms were great and I got some good pumpage there. I tried a new ab exercise and that really hit the lower abs well. I find that the ab curls on the lat pull machine I usually do hit more the upper and mid abs, so this should help with overall development.

Todays bodweight was 13 stone 7lbs 8oz, which is a smidgen over 86kg. I was tempted to go for the 215kg on the dead lift to get the 2.5xbw pull but decided it was best left for another time.

**comanight2** · 20-11-2009 03:44 PM

nice pb on the deads man! you certainly in the club now :P

**stronglikewood** · 20-11-2009 03:47 PM

At long last, cheers Coma!

**allan5790** · 20-11-2009 05:13 PM

Very nice deadlift there SLW. Nice smooth rep from floor to lockout.

**suj** · 20-11-2009 07:12 PM

looked easy mate, that's amazing, well done

**musefan** · 20-11-2009 07:26 PM

iam limiting my forum time because of the work but iam back to say congrats!! well done mate!!!!

**Mutated_Hair** · 20-11-2009 07:35 PM

Jees made that look easy man!
Awesome work dude

**crouchmagic** · 20-11-2009 07:46 PM

Good job mate, easy more in you, especially if you hadn't done the 200 double

What are your goals anyway?

**stronglikewood** · 20-11-2009 09:52 PM

Quote

Originally Posted by allan5790

Very nice deadlift there SLW. Nice smooth rep from floor to lockout.

Cheers allan! The rep felt good.

Quote

Originally Posted by suj

looked easy mate, that's amazing, well done

Cheers Suj it didn't really feel easy, but it did feel good!

Quote

Originally Posted by musefan

iam limiting my forum time because of the work but iam back to say congrats!! well done mate!!!!

Thanks for the support muse!

Quote

Originally Posted by Mutated_Hair

Jees made that look easy man!
Awesome work dude

Cheers dude, thanks!

Quote

Originally Posted by crouchmagic

Good job mate, easy more in you, especially if you hadn't done the 200 double

What are your goals anyway?

Thanks crouch, hopefully there'll be more over the next few months. I'll be pleased when I get 220 and 227.5.

My goals are to look good but also to get strong on the bench press, front squat, deadlift and various overhead stuff. Generally I want to stay under 90kg as I'm not keen on the thought of getting too heavy.