Good things come in 3s

Phase one: Preparation

Starting another smolov block on the 13th of January so I need to get ready :D

Tonight I'll do a sort of max test to see if my target numbers are somewhat achievable.

Tonight will also have some volume as I've done no such thing in too long.

Squats looking like this:
29/12
"max" testing
3x8x140

31/12
4x6x150

2/1
5x5x160

5/1
3x8x150

7/1
4x6x160

9/1
5x5x170
 
So I'm hmmming and haaing over smolov or not to smolov.....

I'd make squat gains no doubt but I've got a comp in April and I'm not sure I can neglect my deadlift or bench that long so smolov is postponed!

That doesn't mean that the intensity is going to drop, it simply means I'm going to put a ton of effort into improving as a powerlifter rather than a squatter.

The goal for the April comp is 430 wilks which is a big big ask for 3 months training so everything will have to be damn near perfect! :)
 
Back to the grind!

Squats - low bar oly for the first 7 weeks at least.
5x6x175

Bench - all paused ofc
5x7x100

Bench - long pause
2x2x115

Band pull aparts, band raises and kettlebell swings x a billion.


Very sore today :D
 
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Still hammered by doms today despite good sleep, just need to adapt.

Have added sleep and weight tracking to my written logs and have started giving myself a diet score based on how well I felt the diet went for the day :)
 
Yesterdays session

Beltless Paused Squat
4x5x130

Paused Bench
5x5x115

Paused Deadlift
8x3x175

Feeling a niggle in my shoulder this morning, will have to keep a close eye on it.
 
Saturdays sesh

Squat
6x2x200

Bench
5x3x130 - didn't pause second set - fried!

Deads (conventional for a change)
4x5x160

Did some inverse rows. walking lunches and a lot of leg stretching.
 
Busy weekend but got some work done

Saturday
Squat
3x180
3x200 - really nice but ran out of time

Bench paused
6x2x135

Conventional Deadlift
5x3x170

KB Swings galore

Sunday
Squats

Wasn't supposed to squat today but played around with some wider stance stuff.
Need to work on keeping my positioning better and forcing those knees out!
Worked up to 240 for a single which was grand, played about with 280 for partials but had a hard time stabilising the whip on the oly bars >.<

240 - not bad for day one of new technique :D

Deads
3x205
3x215
3x3x230

Bench
Triples up to 120 felt great
Slingshot 2x3x145 - nice pause on these felt great also.
Sling off again
3x8x100

Done.
 
Reintroducing front squats and adding additional lat work in an effort to better stabilize my core during squats and deadlifts :)

Also going to resort to straps and my hands need some time off to recover, they're constantly sore at the minute.
 
Tuesdays session was very difficult, it shouldn't have been so rough given the percentages but it was a massive struggle to complete the sets and reps!

Interested to see how tonight goes!
 
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