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Search: Posts Made By: Sean Rooks
Forum: Fitness 12-13-2011, 03:15 PM
Replies: 938
Views: 167,856
Posted By Sean Rooks
Re: The Official Smolov Support Thread

Interesting read guys. I ran smolov base about a year ago and have run numerous smolov jrs for bench so ill chime in with my thoughts.

Smolov base for squat: insanely hard but doable based on a true...
Forum: Workout Logs 08-16-2011, 04:44 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

8/3
BP
225x 6,5,4

8/16
BP
barx3x10
135x2x5
185x5
205x5
Forum: Workout Logs 07-24-2011, 05:24 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Bp
Barx2x10
135x3x5
185x3
205
225
245
260
270
275 pr (+10) 2011 bench goal solid wasnt a huge grind but 280 may have been rough
Forum: Workout Logs 07-24-2011, 04:52 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

7/18
Dl 150x8x4
7/19
Bp225x8x4
7/20
Dl 155 x6x3
Forum: Workout Logs 07-17-2011, 11:51 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Bp
215x7x5 super easy

Based on how these sets are feeling, i think maxing at 275-285 is a good estimate.
Forum: Workout Logs 07-16-2011, 05:18 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

7/15

Bp
205lbx6x6 easy as pie

7/16

Dl
140kgx7x5 otm easy
Forum: Workout Logs 07-13-2011, 10:43 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Dl
130kgx6x6
straightforward, back is fatigued though, will enjoy a rest week

Bp
225x10x3
i hit this weight for 10x3 last cycle and it was heavy, this was straightforward, last 3 sets were more...
Forum: Workout Logs 07-12-2011, 04:14 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

That's exactly what I've been doing and I feel really fresh compared to when I've tried it with true maxes. I think I programmed this cycle of deadlift with a 365 max (about 90%) and my bench with a...
Forum: Workout Logs 07-12-2011, 09:44 AM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

It should work good, it's a lot of volume and frequency, but I set my weights low enough that nothing ever feels very heavy. That saves the body and I feel like I'm making good progress.
Forum: Workout Logs 07-11-2011, 09:31 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Dl
150kgx10x3

Was supposed to do these two days ago but right spinal erector was tight, got busy with studying,etc...the few days of recovery were nice and i felt strong today, girlfriend was...
Forum: Workout Logs 07-11-2011, 03:30 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Bp
220x8x4

I guess i tried 225x2x4 on my last cycle and it was a touch to heavy, today felt pretty straightforward so im pleased.

Ill dl and row later
Forum: Workout Logs 07-11-2011, 02:37 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Exam is aug5, just got another 39 on a practice test a few minutes ago.

Im only lifting 4x a week and not 6, sometimes only 3 if I feel tired so that
schedule should work for you. I will say this,...
Forum: Workout Logs 07-09-2011, 06:57 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Smolov is honestly working really well, I'm adding a ton of strength really fast and most importantly my workouts are super brief, most of them under 30min. I've also noticed that my shoulders, arms,...
Forum: Workout Logs 07-08-2011, 06:55 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Dl
313x8x4 these didnt feel great

Bp
205x7x5 easy

Personal pr: have hit a 41 and a 37 on practice mcat tests this week. Ready to be done with this marathon summer of studying. Other than that...
Forum: Workout Logs 07-07-2011, 02:06 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

7/6

DL
294lbx7x5

BP
195lbx6x6

2k row
7:39
Forum: Workout Logs 07-04-2011, 11:56 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

7/2

DL
140kgx7x3 then 1x9

had to get out of the gym so last 3 sets were combined into a set of 9

BP
200x8x4
Forum: Workout Logs 07-01-2011, 08:51 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

DL
292x8x4 moderately easy, all touch and go.

Wish I had the time for a bit more, but things will calm down after my aug 5 test date
Forum: Workout Logs 06-30-2011, 06:16 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

bp
190x7x5
Super easy
Forum: Workout Logs 06-30-2011, 09:37 AM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

6/29

DL
274lbx7x5

Yea, really easy, but I'll get a nice PR in a few weeks so no complaints.

Row 4x0:30s 3min rest
184m
181m
Forum: Workout Logs 06-29-2011, 05:12 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

6/28
bp
175x6x6 really easy, but goog start to another cycle

My posts and workouts have been brief and scattered than normal. I'm studying forr the MCAT this summer so its demanding a lot of my time.
Forum: Workout Logs 06-27-2011, 08:16 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

DL
257lbsx6x6

yea, it's super light, but these cycles catch up with you so I'm playing this one conservatively.

Row 3x0:45s 2:00min rest
267m
248m
234m
Forum: Workout Logs 06-26-2011, 08:49 AM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

Yea I'm pretty antsy and ready to go, ill probably do bench and deadlift this time, program pretty conservatively though.

Clean and jerk would be pretty interesting, I may try it at some point, but...
Forum: Workout Logs 06-25-2011, 09:27 AM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

6/24

BS
315x4x4

4 rounds for time
100kg deadliftx10
500m row

9:12ish
Forum: Workout Logs 06-23-2011, 08:46 AM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

6/20
BS
300x5x5

6/22
BS
280x6x2

Pretty light week this week
Forum: Workout Logs 06-19-2011, 04:22 PM
Replies: 262
Views: 23,419
Posted By Sean Rooks
Re: 5/3/1+ Oly lifting

BP
barx3x10
135x2x5
185x3
205
225
245
260 PR (+5)
265 PR (+10)
270 f didn't stand a chance
Showing results 1 to 25 of 494

 
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