Good things come in 3s

Back feeling loads better, was aggrivated by spending a stupid amount of time slightly bent over as I built a few PCs and cable management takes time! :/


Anyways, I'll see how it handles load tonight :)
 
Cheers :)

Last night was fun...though I'm sore today.

Squats
5x140
5x160
5x180
5x200
2x220 - EXHAUSTED

Turkish Getups 3 per side
12
16
20
24
32

KB Swings x 15
12
16
20
24
32

Beltless Front Squat Triples
40
60
80
100

Bench (comp standard)
5x40
5x60
5x80
5x5x100

Chins x 15

Band pull aparts and minor stretching.
 
Had a cheeky go at end of year PBs :D didn't get any but still :p

Bench comp standard
-Failed 150 3 times over, the first 2 times my spotter stole my rep :( but I'd rather be alive so no worries, he was just concerned. The 3rd attempt I had nothing left in the tank. This will fall early in the new year :)

Deadlift
-Failed 280 - got too far forward, just gave it the one go but this also will fall soon...or maybe not as I'll possibly not be deadlifting heavily for a while!

So end of year totals

Squat: 255
Bench: 145
Deadlift: 273
Total: 673

Next years targets:
Squat: 300
Bench: 170
Deadlift: 325
Total: 795



.........yea....that's extremely unlikely but lets see how close I can get :D
 
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
 
Last edited:
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 :)
 
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