B2W1D2

Accessory Day

Floor Press
315X5X5. Solid 3 second pause on all reps.

CGBP
315X4
315X4
315X3. All reps paused.

Seated BB OHP
135X12X2

Skullcrushers
145X8X2

DB Raise
30X8X2

Tricep pushdown finisher
140X25

B2W1D1 - Start of 9 week Russian "peaking" program

The start of a new training block with a new program. I have never benched and squatted in the same day, so we'll see how this goes. Happy to be training squats and deads again, we'll see how my back holds up. Bench and squat MON/FRI and Deads on Wednesday. I am adding an accessory day on Tuesdays for floor presses/board presses/OHP and Tricep work. I will add another assistance day on Thursdays for upper back and Traps, abs and biceps.

Bench

350X2X6. All reps with a 2 sec pause.

Squats

420X3X6. Squats fell really easy.

Finished entire workout in 1 hour. Did some mobility stuff for about 10 minutes at the end.

Squat and Deadlift 1RM test

Havent squatted in a long time as I try and address this lower back issue. The back problem doesn't hurt to squat or deadlift but it wasn't healing so I stopped both altogether. It hasn't gotten any better or worse. I can't wait any longer to start prepping for Nationals in February if I'm going to be competitive. So, I tested 1RM for both so I can plan my training starting next week.

Squats;
315X5
405X1
455X1
495X1
525X1

Really happy with this! It went fairly quick too, there was some left in the tank.

Deads;
315X2
405X1
455X1
495X1
525X1

Not great. My PB is 585 so, got a ways to go there. Not terrible though. Bench only meet on Saturday then Nationals prep training starts Monday!!

B1W12D1 - 1RM Bench Test Post Smolov JR

Finally test day after the grueling bench program. It's been 3 days. Definitely not fully recovered, still sore in the chest/shoulders but chose today to test.

All reps competition paused;
315X1
385X1 - the fastest and cleanest I have ever benched 385 paused. Felt like nothing. I good sign of things to come.

These were as my planned attempts for the meet next week;
190kg/420X1 Easy. Perfect opener. This re-sets my MB Provincial record(187.5) on my first attempt.
195kg/430X1. Fluid rep all the way, good lift.
200kg/440X1. Definitley wasn't easy, but the bar never stopped and there was no downward movement. A huge 20 lb paused bench PR.
Super happy with this. Now just gotta maintain this strength for a week until next Saturday's meet to make it official.

B1W11D4SJBP

Last day of this shit!!!

380 for 10 sets of 3. Made every rep. Missed only 1 rep the entire program.
Going to deload for 3-5 days then test max. Hoping for a 435 paused comp bench.
Here's to never doing this program again!

Can't wait to get back to some assistance work. Also, got the green light to squat again!! After this next meet, I will officially start training for 2016 CPU Nationals in Regina in February.

B1W11D3SJBP

Day 3 of the last week of the program.

Was supposed to be 360 but... did;

365 for 8 sets of 4. Missed the last rep of the last set. I hit the rack on the way up and it took some extra effort to get it back on track. No big deal.

Going to take 1 day rest then the last workout of the program on Tuesday. Pumped to test!!

B1W11D2SJBP

Day 2 of the last week.

340 for 7 sets of 5. Hit every rep and paused the last rep of every set.

B1W11D1SJBP

Week 3 Smolov JR bench Day 1

6 sets of 6 with 320

2 count pause on 6th rep of every set. This day is by far the easiest day of the 4.

I did 2 sets of lying cable tricep extensions as a finisher.

Only 3 more workouts left of the program. I will take 3-4 days off after the last day then test max.

B1W10D5SJBP

Bench Day 4 of week 2

370 for 10 sets of 3.

Made all reps. Getting harder, shoulders are starting to feel it. I am still doing lots of light db raises, face pulls etc...

B1W10D4SJBP

Day 3 bench this week. Took two days off between workouts due to being on a short camping trip. It was nice to rest everything. Neck and shoulders were getting very tight.

350 for 8 sets of 4. Not too hard. I was able to pause the last rep of the last set for a good 2 count.

Either tomorrow or Monday for day 4 of week 2 with 10 sets of triples with 370!

B1W10D3SJBP

Day 2 bench this week

330X5X7

Made all reps. This was probably the hardest workout so far. 2 days rest then day3.

B1W10D2SQ

It's been 3 weeks since I squatted after hurting my back doing something. Started feeling good again, so thought I would try em out to see how they feel.

315X6
365X5
405X3
455X2
405X2 paused
405X5

Pretty happy with how it felt. We'll see how it feels later on. Hopefully I can start training my squat again. Still going to focus on this smolov bench program and bench only in upcoming meet. Day 2 of week 2 smolov bench program tomorrow.