Feeling good. Still no shoulder aggravation from doing more things with it.
Warm-up
CS Activation (at home)
5:00 Bottom Squat Hold
Push-ups
Arm Circles
Shoulder Stretching
10×45# Shoulder Press
Strength
Push Presses
5×95#
5×135#
5×145#
2x5x145#
5×160#
Timing was off and I’m not used to receiving the bar again for the next rep. Little shaky, but good to be doing them again.
OLY
E15S 7:00
145# C&J
Didn’t want to push the weight and it was a good choice. Each rep was quick and felt solid.
Conditioning
10:00 AMRAP
2-4-6-8…
Russian KBS (71#)
Box Overs (24″)
Burpees
Finished the round of 14 plus 16 swings and 1 box jump.
Walked a lap around the parking lot and then did a 5:00 squat hold. Tried pull-ups for the first time and got 3 sets of 5 strict with no issues. Did another 3:00 squat hold and then CS Recovery when I got home.
Shoulder still feels good after getting a little heavy yesterday. Knocked out CS Activation before hitting the 9am class.
Warm-up
4:00 Bottom Squat Hold
Leg Swings
Hurdlers
Strength
7×1 Back Squat @ 90+%
10×45#
5×135#
3×225#
3×255#
2×295#
1×315#
1×320#
1×325#
1×330#
1×335#
1×340#
1×350# (PR match)
I was smoking every single up until the last one was a struggle. Almost got stuck in the middle. Really happy with it on the 7th rep though. Just over 2 months ago I missed 340 after going 305-315-325-335.
Accessory
RDLs
2x5x225#
5×235#
5×245#
5×250#
Used lifting straps. Started to cut off circulation in my thumb on the last set. Need to watch out for that.
Conditioning
10:00 AMRAP
30s Handstand Hold
20 Air Squats
First time doing holds and they felt good. Could feel over extension about half way through, so I tried to get my hands closer to the wall. Finished 8 full rounds plus a handstand hold.
Did a 6:00 squat hold and then CS Recovery at home.
Went out and walked 9 holes of golf for the first time this year. I have plenty of swing issues but didn’t have any issue with the shoulder.
My legs feel fine from the squats, but I think the triples yesterday made my abs sore. Tell me you don’t work your core when you squat. 😉 I noticed I’ve been getting tired this week too. I think Smolov is hitting my CNS hard! Did a little work at night in the garage with Kevin.
Warm-up
4:00 Bottom Squat Hold
CS Activation
5×50 Band Pulls (red)
3 Rounds
20 GHD Sit-ups (to parallel)
20 Hip Extensions
15# Snatches & Snatch Presses
45# Clean Positions and Push Jerks
Today is the eighth day in a row getting 30 minutes in the bottom squat hold position. This was the first time doing a snatch in close to 2 months. Felt good. I was also able to snatch press the training bar from behind my head for the first time without pain! Last week I couldn’t do it with a PVC pipe.
Power Clean & Jerk
2×95#
2×115#
2×125#
2×135#
2×145#
2×155#
2×165#
2×175#
2×185#
I haven’t done jerks in about 2 months either. Felt good, so kept going. I focused on as little dip as possible in the jerks. They were the fastest I’ve ever done and felt better than ever. Maybe I should take a long rest more often!
Seated Good Mornings
5×135#
5×145#
5×155#
5×165#
5×175#
5×185#
Felt solid and stable doing them. Everything is getting stronger from all of the squatting!
Did a 6:00 squat hold at the end and called it quits. Pretty light workout on the day, but needed after the heavy squatting yesterday and the 2 hour session. I won’t get much Smolov in over the next week because I’m heading down to Cincinnati on Thursday to watch the Central East Regional and won’t be back until Sunday night. Body could probably use the rest though.
Was nice to have a rest day yesterday. I got a massage that made me exhausted the rest of the day. I did manage to get in 5 bottom squats holds of 6:00 for my half hour on the day even though I debated resting from them too. Excited to finish out week 1 of Smolov programming.
Out in the garage just after 10 and started with CS Activation.
Warm-up
3 Rounds
50 DU
1:00 Squat Hold
Back Squats
10×45#
5×135#
5×205#
3×235#
3×265#
10x3x290#
I rested about 2:30 between the 10 sets and it wasn’t really that bad. I was expecting much worse. Did a 5:00 squat hold right after. Up 10# for the next week of Smolov lifts.
Time for some bodybuilding!!
7 Rounds
* Keep moving, no real rest
10 Incline DB Bench Press (20-25-30-35-40-45-50)
8/8 Kroc Rows (3×53# KB, 4×70# KB)
4 Rounds
10 Incline Flyes (15-15-20-25)
10 Band Pulldowns (like pull-up motion, green, kneeling)
I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.
Warm-up
300 DU
5:00 Bottom Squat Hold
Set a new record with 3:59 for the double unders.
OLY
Muscle Cleans
3×95#
3×115#
3×135#
Rested about a minute between each set.
Cleans (blocks at knee)
2×135#
2×155#
2×175#
2×195#
2×205#
2x2x215#
2×225#
Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!
Strength
Back Squats
5×225#
3×255#
7x5x270#
Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.
10 Rounds NFT
10 Incline DB Bench Press (20# DBs)
10 GHD Sit-ups
The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.
4 Rounds
50 Bicep Band Speed Curls
60s Squat hold
I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.
Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.
My calves are a little sore from those 200 box jumps. Didn’t realize my hamstrings were sore until trying to do zombie kicks. No new issue with the shoulder after working it so far.
Warm-up
20 Air Squats
20 Zombie Kicks
Wrist Stretch
10/10 Hurdlers (Forward, backward)
Strength
7×2 Front Squat @ 80+%
10×45#
5×135#
3×205#
3×235#
2×255#
2×265#
2×275#
2×280#
2×285#
2×290#
2×295#
Yeah! When I did the 60 Day Lifting Challenge I could never get 280# for 2 reps and now I’m flying past it.
Conditioning
20:00 EMOM
4 Kip Swings (Hollow/Arch)
8 Push-ups
12 Air Squats
It was a “Make Your Own Cindy” workout. I figured I’d go with the 4-8-12 rep scheme for the push-ups and it worked. I did every set unbroken and didn’t start to fatigue until the last few sets when I was speeding up to get in more reps. This was my first time hanging from the bar in over a month so I didn’t want to get right into pull-ups. No issue with the swings, so that was good. I finished exactly 25 rounds, which would be all the reps for “Murph” if I had been doing actual pull-ups. My air squats were slow and controlled to keep good positioning, so I could definitely speed those up to make up for lost time doing pull-ups instead of just the swings.
Did a 5 and 4 minute squat hold before leaving the gym, then 6 and 5 when I got home. Cutting it short to 20 minutes today due to the 300 air squats.
My adductors have been sore since Sunday when I did a bunch of snatch deadlift work and back squats. Calves feeling it a bit today from the 200 box jumps. Did CS Activation before heading to 9am.
Warm-up
2:00 Bottom Squat Hold
Stretching
Strength
Shoulder Press
10×45#
3x10x65#
2x10x85#
Really light, but 85# got heavy. Felt fine on the shoulder.
12:00 EMOM
Odds: 5 Pendlay Rows (185#)
Evens: 10 RDLs (185#)
I did a round with 135# warming up.
Conditioning
5-4-3-2-1 Run rectangle (~135m)
2-4-6-8-10 Squat Cleans (165#)
I started dying on the round of 6 cleans. Finished in 16:50.
Couple more squat holds of 3 and 5 minutes. Some butterfly hip stretching, 2x :30 of shoulder box stretch. Did CS Recovery when I got home.
Got up and made a nice little breakfast this morning before the gym. Trying something new to try to kick this fat loss back into gear. I always used to eat before the gym but stopped for some reason. I have also been wondering if not eating enough has been affecting my fat loss goal. I’m enjoying the no high intensity work on weekends and it should help the squats do their magic. Rarely am I ever feeling beat up anymore. CS Activation before going to the gym.
Warm-up
3:00 Bottom Squat Hold
Leg Swings
Shoulder Stretches
Strength
7×2 Back Squats @ 80-96%
10×45#
5×135#
5×225#
3×255#
2×280#
2×285#
2×290#
2×300#
2×305#
2×310#
2×320#
Wasn’t sure how it would go so I played it a little safe. Felt good and was a lot of heavy volume.
Conditioning
20:00 EMOM
20 Russian KBS (71# KB)
20 Box Jumps (24″)
I guess I could have been doing kettlebell swings all around since my arm doesn’t really even get up to shoulder height with the elbow bend. Was taking about 32 seconds for the swings and 37 seconds for the jumps each round.
Accessory
5×10 Seated Shoulder DB Presses on the floor (15# DBs)
Really light, but I’m easing in.
Knocked out 5, 3, and 3 minute squat holds along with some other stretching before heading home.
Took a complete rest day yesterday, even from the squat holds. I did do Crossover Symmetry Recovery though since I hadn’t done it on Friday. Got in some squat holds this morning and then took the sled around the neighborhood.
Did Crossover Symmetry Activation and then hit up the Survival Fitness Barbell Club in the afternoon for some lifting. Did a 3:00 squat hold and some other stretching.
Snatch Deadlifts
Several sets of 3×75#
2x2x105#
2x2x135#
2x2x165#
5x2x195#
In between sets starting at 105# I was doing 30s overhead holds with the 15# training bar. I started off trying to do some snatch grip presses, but they were bothering my shoulder.
Back Squats
10×135#
5×205#
3×235#
5x7x255#
Second pick from Smolov. Wasn’t too bad. Legs felt fresh after the rest day. One more 3 minute squat hold shortly after finishing my sets.
Have been resting on Fridays, but really wanted to get in another squat session today, so I’ll rest tomorrow or maybe drag the sled.
Warm-up
200 DU
3:00 Bottom Squat Hold
200 DU
3:00 Bottom Squat Hold
Crossover Symmetry Activation
I guess I left my RPM rope at Survival Fitness, so had to use my backup, the RX rope. Managed to get 70+ and then 100 unbroken during the first 200. That got me to 1,508 for the final week of my personal Double Under Challenge. In 4 weeks I racked up 5,200+ double unders!
OLY
Muscle Clean
3×95#
3×115#
3×135#
Hip Clean
2x3x135#
3x2x155#
3x2x175#
Trying to work on speed under the bar. Kevin also pointed out that I was banging some instead of driving the bar up so I tried to work on pulling the bar in to me and driving it up off the legs.
Strength
Back Squats
5×155#
5×205#
4x9x245#
I’m going to start pulling some of my extra squat days from a Smolov squat cycle, so that’s where the 4×9 came from. It was supposed to be at 240#, but I didn’t feel like messing with the little plates. Wasn’t as hard as I was expecting.
Good Mornings
5×135#
5×155#
2x5x175#
5×185#
In between some of the good mornings I knocked out 3 sets of 50 band pulls. Finished with another 3:00 squat hold. Ended up with 29 total minutes in the squat hold today, so tomorrow and the rest of the 30 days will be 30 minutes a day.
Nick Momrik's Fitness Logs 