Keith's Master Lifter Log

[NewWorldMan]

Originally Posted by azolylifter

Okay, this will be a test to see who is actually reading this!! Today's squat session was quite a bit harder, most likely due to squatting 2 days in a row. So, I can do one of two things for the next couple of weeks: 1) do the normal increases, but squat every other day (so, basically, next two weeks would be Mo, We, Fr, Su, Tu, Th, Sa, Mo); or 2) decrease the planned increases to 5 kg and 2.5 kg instead of 7.5 kg and 5 kg. What do you all think??

Every other day. Let it roll across the week(s). 4x/week requires 2 back to back sessions and as you have experiened that's too much and it will only get harder as it goes along.

I believe I kept my weights the same and rolled the 4th workout into the next week when I ran this.

all the best...Kevin

[azolylifter]

Kevin, that's pretty much what I was leaning towards!! I got all the reps and sets in yesterday, but the perceived intensity was higher than I would have expected. All of the sets felt hard and heavy!!

[azolylifter]

Smolov Jr., Week 2, Day 1 - 70%+7.5kg x 6 x 6 sets

Power Snatch - didn't feel like muscle snatch today
bar work to warm-up
40 x 3, 3
50 x 3
60 x 2
65 x 1, 1
70 x 1 - not bad, didn't feel too heavy, moved fast enough

Back Squat
bar x 10 to get hips and knees warm
60 x 8 - wanted to make sure I got really warmed up
80 x 5
100 x 3
110 x 6 x 6 - these went much better than I anticipated!!

Dips - because I could
BW x 6, 6, 5 - really felt these in the lower chest and shoulders

[azolylifter]

Smolov Jr., Week 2, day 2 - 75% +7.5kg x 5 x 7 sets

Back Squat
bar x 10
60 x 5, 5
90 x 3
110 x 2
117.5 x 5 x 7 sets - seemed to be taking longer rests today than before, closer to 5-7 minutes, but I got through all of them, last set was toughest

Press BTN
bar x 8
40 x 5
50 x 5
60 x 5 - and left it there, will probably do some bar only technique work tomorrow afternoon and some rowing

[azolylifter]

Smolov Jr. Week 2, Day 3 - 80%+7.5kg x 4 x 8 sets

Bar warm-up complex

Back Squats
bar x 10
60 x 5
80 x 4
100 x 3
115 x 2
125 x 4 x 8 sets - got them all , but some felt more like grinders than others.

Almost didn't get these done today. Had a dentist appt this morning for 3 fillings and a cleaning, then rush to car dealer to drop off car (got a loaner, though), so didn't eat lunch until 1, then workout at 3. Not enough food for this workout, so felt a bit drained.

[azolylifter]

Well, I crapped out my lower back yesterday!! Woke up stiff and sore as hell this morning!

Went to the gym to work it out a bit

Bench Press - after some stationary bike to warm-up
bar x 8
95 lbs x 5
115 lbs x 5
135 lbs x 5, 5, 5 - OMG, this crap felt kind of heavy!!

Snatch Pull from Knees - off blocks
50 x 3, 3 - not bad
70 x 3, 3, 3 - again, felt okay, nothing stressing the lower back

Stretching - this did the most to make the back feel better. I'll still take tomorrow off and squat on Monday (I will finish this program!!).

[azolylifter]

My lower back is almost 100% now, probably about 90% or so, so back to squatting today.

Smolov Jr. Week 2, Day 4 - 85% + 5kg x 3 x 10 sets

Muscle Snatch
bar work to warm-up
40 x 3, 3 - getting into starting position takes some warm-ups
50 x 3
55 x 5
60 x 2 - PR for a double on this!! was pretty surprised it was kinda easy

Back Squat - feared for my back to warmed up more
70 x 5, 5
100 x 3 - feeling good
120 x 2 - put on belt here
130 x 3 x 10 sets - should have been 132.5, but wasn't sure how my lower back would feel, so kept it here, +5kg from last week, but an extra day off. I would say about an 8-9 on intensity/difficulty level!!

Reverse Hypers
25lb plate per leg x 12, 15 - felt great to pump the lower back up!!

[azolylifter]

Smolov Jr., Week 3 Day 1 - 70%+12.5kg x 6 x 6 sets (115kg)

Was not feeling like lifting today, but got the squats done!!

Warm-up on rower

Back Squat
bar x 10
60 x 5, 5 - first set didn't feel all that great
85 x 3
105 x 2 - felt decent for no belt
115 x 6 x 6 sets!! Only sets 2 and 3 felt all that easy, then the bar started digging into my back, so put towel on for last set!!

Reverse Curl supersetted with Overhead Tri Extension (BB stuff)
bar x 10, 10 on both exercises

The squats really took it out of me today!!

[TheIronOwl]

Good work on that squat program. Keep trucking, you've almost made it through.

[azolylifter]

Originally Posted by TheIronOwl

Good work on that squat program. Keep trucking, you've almost made it through.

Thanks!! I think yesterday was a bit of a fluke.

Today I did:

Push Press - from front rack
bar x 8
40 x 5
50 x 3
60 x 3
70 x 3
80 x 3
85 x 3 - last one was a bit tough

Snatch Pull from above knees - boxes
60 x 3
80 x 3
90 x 3
100 x 3
105 x 3, 3 - these did not go quite as high, but still got some good movement on them