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Old 06-29-2011, 05:12 PM   #241
Sean Rooks
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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.
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22/6'1"/M/208lbs. log wfs BS 375lb / FS 295lb / DL 405lb / OHP 190lb / Push Press 225lb / C+J 225lbs / Snatch 175lbs / Bench 275lbs / 500m Row 1:21

Last edited by Sean Rooks; 06-29-2011 at 05:39 PM..
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Old 06-30-2011, 09:37 AM   #242
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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
176m
173m

total:714m
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Old 06-30-2011, 06:16 PM   #243
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Re: 5/3/1+ Oly lifting

bp
190x7x5
Super easy
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Old 07-01-2011, 08:51 PM   #244
Sean Rooks
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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
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Old 07-04-2011, 11:56 PM   #245
Sean Rooks
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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

7/4

DL
274lbsx6x6
BP
210lbx10x3

2k row
7:43 moderate pacing, nothing crazy
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Old 07-07-2011, 02:06 PM   #246
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Re: 5/3/1+ Oly lifting

7/6

DL
294lbx7x5

BP
195lbx6x6

2k row
7:39
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Old 07-08-2011, 06:55 PM   #247
Sean Rooks
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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 practice tests have been consistently around 39.
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Old 07-09-2011, 12:23 PM   #248
Richard Macaulay
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Re: 5/3/1+ Oly lifting

Quote:
Originally Posted by Sean Rooks View Post
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 practice tests have been consistently around 39.
Hey Sean that's awesome about ur practice test, I know it must he annoying all that studying, but at least u know its working.

So another cycle of smolov, sticking with bench, and switched squats for deads. Have u ever thought about usinginclibe bench, close grip or overhead?

I take it with smolov u don't need assistance work b/c the bench volume is supposed to take care of everything?

It's definately something id be interested in doing (currently running a couple of cycles of 5/3/1), prob i have is that I can only train a max of 4x a week. + just now I'm training for a sprint triathalon so only lifting weights twice a week.

Ricky
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Old 07-09-2011, 06:57 PM   #249
Sean Rooks
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Re: 5/3/1+ Oly lifting

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Originally Posted by Richard Macaulay View Post
Hey Sean that's awesome about ur practice test, I know it must he annoying all that studying, but at least u know its working.

So another cycle of smolov, sticking with bench, and switched squats for deads. Have u ever thought about usinginclibe bench, close grip or overhead?

I take it with smolov u don't need assistance work b/c the bench volume is supposed to take care of everything?

It's definately something id be interested in doing (currently running a couple of cycles of 5/3/1), prob i have is that I can only train a max of 4x a week. + just now I'm training for a sprint triathalon so only lifting weights twice a week.

Ricky
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, and traps are blowing up faster than they ever have, all while I'm maintaining a bw that is consistently 205-210.

Programming smolov with a true max is super hard and you definitely can't do repeating cycles (just look at my log from earlier this year) but if you program conservatively enough it seems that you can reap the benefits of smolov on repeated cycles without the burnout.

I don't have the time to do a whole lot else but my smolov sets and some occasional rowing, but if I had the time I absolutely have the energy to work more skills and movements if I wanted to.
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Old 07-10-2011, 02:53 AM   #250
Richard Macaulay
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Re: 5/3/1+ Oly lifting

Quote:
Originally Posted by Sean Rooks View Post
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, and traps are blowing up faster than they ever have, all while I'm maintaining a bw that is consistently 205-210.

Programming smolov with a true max is super hard and you definitely can't do repeating cycles (just look at my log from earlier this year) but if you program conservatively enough it seems that you can reap the benefits of smolov on repeated cycles without the burnout.

I don't have the time to do a whole lot else but my smolov sets and some occasional rowing, but if I had the time I absolutely have the energy to work more skills and movements if I wanted to.
That's great mate, its great to know you can work ur butt off and get out the gym quickly and get on with ur life.

I think id maybe try it with bench and power cleans. Is it definately 6x a Week, or can it be done 4x or 3x a week?

That's fantastic mate, as u had gained good size, then lost it again. Brief workouts that lead to strength and size gains, perfect.

Yeh no matter my increases/improvements in upperbody strength my bench has always sucked (my incline bench, closegrip bench are pretty much the same as my flat bb bench). So a conservative 90kg estimate wud probably be wise.

When's the exams?

Ricky
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