powerlifting/oly lifting journal

[Michael Dunson]

well i guess ill start my journal here.
im currently doing smolov cause my squats suck
oly squat-170 hey dont laugh :)
bench-245 maybe more havent maxed
dead lift-350 havent maxed in a while
snatch-?
clean/jerk-?
powerclean-205
push press-did 175 at school with the bumper plates they feel much easier than my metal plates for some reason

[Michael Dunson]

Wednesday
Smolov

squats-126 7x5

cleans and some other stuff(to tired from squats)

[Michael Dunson]

Friday
Smolov

squats-136 5x7

decided not to do anything else since i workout the next day(today yay)

[Michael Dunson]

c'mon some one reply :)

Saturday
Smolov

squat-145 3x10

military press-45x12 85x5 95x5 105x5 95x5

clean pulls-115 5x3

bb row-115 5x5

plate pinch-2 5's and 2 10's 5x15 sec's

soar from the day before so squats were pretty hard

[patrick w.]

is this in Kilograms or pounds?

are you training for any upcoming meets?

[Michael Dunson]

lbs(i wish they were in kilos)
no im just lifting now but when i get a little older i want to get into strongman/oly comps like all you strong people
oh and thinks for the reply :)

[Michael Dunson]

Monday
Smolov

Squats-140 9x4

Inline bench-worked up to 190 couldve got 200 though

jerk-95 5x5 need to work on the leg drive here and support strenght

clean pulls-135 5x3

close grip-135x5 155x5 165x5

[patrick w.]

I would have done the jerks before my bench press since they are more of an explosive lift and require a greater amount of power to perform them. I also would have done the clean pulls before my squats for the same reason. But that is just me.

Workouts are looking good.

[Michael Dunson]

thanks patrick ill keep your tips in mind

[Michael Dunson]

tuesday
smolov

squat-150 7x5

clean pulls-135x3 140x3 145x3 150x3 135 5x3

i did the clean pulls before the squats and they felt much easier even though this is real light

[Michael Dunson]

Friday
smolov

squats-160 5x7

Saturday

squats-167 3x10

then lots of technique work

[patrick w.]

squatting two days in a row?

[GregMonfredo]

I think on the smolov routine you squat monday, wed, friday and saturday

[patrick w.]

I think on the smolov routine you squat monday, wed, friday and saturday


oh...is that why he keeps writing smolov on the top of the post...lol, I was like "what the hell is that?"

What is the smolov routine?

[GregMonfredo]

Hahah, here's a website about it - http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

[Michael Dunson]

hahaha im surprised youve never heard of it

[Michael Dunson]

Monday
smolov

squat- 153 9x4

technique work

[Michael Dunson]

Wednesday
Smolov

squat-160 7x5

forgot what else i did :)

[Michael Dunson]

Friday
Smolov

squat-170 5x7

saving everthingelse for tomorrow

[Michael Dunson]

old belted atg squat 170
new atg squat for reps with ease 170

[patrick w.]

old belted atg squat 170
new atg squat for reps with ease 170


congrats on the PR! :BP:

[Michael Dunson]

thanks Patrick

Saturday
Smolov

squat-180 3x10

overhead squat-45x?

gm-85 3x8

shouldve went heavier on the gm's

[Michael Dunson]

its been a long time sonce i just did plain old falt benches so i decided to do them

bench-135x5 205x1 215x1 225x1

6pin bench-225x5
7pin-315x1 held for 15 secs

more bench-225x1 205x1 210x1 215x2 220x1 225x0

[Michael Dunson]

Wednesday

hang power cleans-95x3 115x3 135x3 155x3 135 5x3
clean pulls-165x3 175x3 185x3 195x3 205x3

prs in the hangs and im getting ready to find my new squat max friday and im hoping to hit 205

[Michael Dunson]

new squat and inline bench max-225 atg squat and 215 incline

[Michael Dunson]

played football sunday and im still soar from it so ive been taking the weights light but heres whats been happenin
Friday night
hang cleans-135 5x5 155x3 135 3x5 155x2 my friend was over so i had to show him up :)

Monday
bench-205 2x1
very very soar from the football

ill be back on smolv in two weeks so ill be doing alot of oly stuff now including front squats,plyos,and sprinting

[Michael Dunson]

Monday

clean pulls-185 5x3

jerks-95 5x3

squats-145x3 170x3 190 4x3 190x5

bench-135x5 155x5 175x5 195x5

went light today everything felt good

[patrick w.]

nice jobs on the hang PRs!!

[Michael Dunson]

thanks pat
i cant wait till im cleaning and snatching the world records :)

[patrick w.]

thanks pat
i cant wait till im cleaning and snatching the world records :)


haha....you and me both buddy.

[Michael Dunson]

Wednesday

snatch pulls-95 5x3 135x3 155x3

squats-135x3 157x3 180x4 200x3 190 5x2

bench-225x3

[Nicolette L.]

MICHAEL~
Where are you? How is training going?

[Michael Dunson]

had some family visiting so havnt been psoting alot but ill get my workouts posted Monday

[Michael Dunson]

Monday

hang cleans-135 3x3 155x3 165x1

front squat-135x5 155x3 175x3

back squat-185x3 195x3

the cleans were light and i think i might be able to squat clean more than my powerclean now