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Polishmans log

Re: Polishmans log

Today and Tomorrow are last days of base mesocycle.

May 28 -
135KG X 7 sets of 5
(last few sets i had to go down to 130 to get the amount of reps)

May 29 - last Smolov Day before 1RM day, a week from today(next tuesday)
supposed to be 137.5kg X 10 sets of 3
buuuut didnt end up that way, heres how it played out
145kg X 2 sets of 3 <- both PR's
137.5kg X 3
125kg X 3
130kg X 5 sets of 3

Legs are hurting, did some abs and back extensions after.
Gonna have a nice nap and feast for the next week until my new 1RM day.
Peace.

Jacob
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Re: Polishmans log

Had a random fun day today.. gotta have more days like this..

Rack clean and jerks - starting from the knee
-- Each set was 1 clean and 2 jerks -- (No misses)
55kg X 2 sets of 1
60kg X 2 sets of 1
70kg X 1
75kg X 1
80kg X 1
85kg X I didnt get a chance to try because some guy started talking to me for like 10 minutes and i was cold by the time i wanted to try.
I hit 3 sets of Klokov's Complex with 60kg
Klokov complex =
Clean DL, Clean, Paused Front squat, Push press and Pause Jerk.

Bench Press - First time benching again in a while
45kg X 8
70kg X 5
85kg X 3
85kg X 3
85kg X 3
60kg X 5

Clean pulls -
105kg X 3 X 3

Pull ups - 60 in 5 sets

Jacob
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Re: Polishmans log

Back squats - end of base cycle
60kg X 5
85kg X 3
105kg X 5
118kg X 3
130kg X 3
145kg X 1
150kg X 0
150kg X 1 <- New PR at 67kg
I was hoping for 160 tho

Just did some pullups and curls after.
Starting speed cycle soon

Jacob
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Re: Polishmans log

Still doing Smolov
This part of the Smolov cycle last 2 weeks and is the ment for speed training.
3 days per week. First day called for me to do a slow controlled concentric squat with no eccentric motion. So basically just lowering a heavy weight onto the pins, slowly.

June 8 - Back Squats - some nice 5's plus the concentric rep
60KG X 8
105KG X 5
115KG x 5
125KG X 2 X 5
130KG X 5
152KG X 1 <- counted to 5 and slowly put it on the pins.

Jacob
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Re: Polishmans log

Looks like Smolov worked for you.  smile  I've never heard of the pin squats that way.  I've only ever done them from the pins exploding up.  Hummmm it will be interesting to see how that works out.

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Re: Polishmans log

Hey, Thanks Aaron! and thanks Jen!
Smolov is killing me slowly.. but in a good way i guess.
This part of the cycle is all about speed.

Speed box squats - pretty god damn low box to be honest. Its only about a foot tall.
105kg X 12 sets of 2
Keeping with the theme of speed i did lots of hurdle jumps in between my last 3 or 4 sets of squats and after my squats.

Hurdle hops - this will probably be the only time i record these lol
32'' X 2
36'' X 2
40'' X 3 sets of 2
40'' X 1
The hurdle only goes up to 40'' sad
Ill find a way to make it taller lol.

Jacob
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Re: Polishmans log

Random day today.
Smolov didnt ask me to but i front squatted today for max lol
My Personal best in the FS is 130kg @ 67kg

Front squats - 1RM for fun
45kg X 5
60kg X 5
70kg X 3
95kg X 3
105kg X 3
115kg X 3
125kg X 1
132kg X 1 <- PR!
135kg X 0 sad
Next time.

Jacob
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Re: Polishmans log

Jacob wrote:

132kg X 1 <- PR!

Congrats on the PR smile

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