I bounce alot too, I don’t hit my hams againt calfs, no, but it’s like you get a recoil, you just have to practice on keep your abs and back tight.
I don’t know about you but when i was haveing trouble hitting depth i started doing alot of leg stretching and it kind of felt like after i got past the flexibility i could go lower and even felt stronger while going lower. Other than that just practise the lift and keep going heavier. good job man.
[quote]Big nation wrote:
I don’t know about you but when i was haveing trouble hitting depth i started doing alot of leg stretching and it kind of felt like after i got past the flexibility i could go lower and even felt stronger while going lower. Other than that just practise the lift and keep going heavier. good job man.[/quote]
Thanks man, I should stretching more, im pretty unflexible.
I dont think I should squat today. My left knee is pretty damn sore, its the same felling I had when I injured it last winter, just not as bad, im icing it and trying to stay off of it, and ill see if i can redo this day tomorrow.
6-5-09
Flat bench (middle finger on rings):
135x8
185x8
225x8-PR+2 reps
240x3
Pin press (bar touching chest):
185x8
195x6
205x4
Back down set (CG): 165x13
DB row:
70x8
90x6
100x6
100x8
80x8
80x16
Good session, finally hit a rep PR on 225. Took a wider grip today, which I think ill stick to, usually I have a pinky on rings grip. And I got a video of the 225 set.
6-7-09 Smolov Jr, Wk 3 Day 1
Squat:
135x5
135x5
185x4
245x3
270x6x6
Ashamed to say, I had to skip the 10x3 that was suppose to be on friday, my knee wasnt ready to squat then. Im just gonna do 4 weeks, instead of 3. Today made me realize how fucking awesome smolov is. Not only am I having a fun time doing all this squatting, my squat has gone up alot. The first week, 240 for 6 sets of 6 was pretty challenging.
6-8-09
DB Military:
20x8
40x8
60x4x8
60x10
Assisted pull-ups: 4x8 1x10
(green band)
Face pulls: 4x12
(micro mini band)
EZ bar curls:
(bar weight not included)
20x10
30x10
40x10
50x10
55x10
Finished everything up with some grip work. Except for the MP, it was a pretty easy day. Week 3 Day 2 of Jr Smolov tomorrow, gonna work up to 280 for 7 sets of 5.
Warmed up today with squats, and just couldnt do it. I started my first set of 280, did 3 reps and had to rack it. 5 hours of sleep over the past two days, coupled with my knee aching is what did it. I basically messed up Jr Smolov already by missing two days (one day injured, and one being lazy). So im gonna say I FAILED jr smolov. Im not to disappointed though. I think if my knee had helped up through the whole thing, I could have done it, but oh well.
Im gonna do the base smolov cycle, just not sure when to start, im thinking halfway through the summer (something like july 15th). Until then, Im gonna try Jr. Smolov for bench. And some westside shit for squats and deads.
6-10-09
Reverse band bench:
(choked micro mini)
135x8
185x8
add bands
225x3- - YouTube
275x1- - YouTube
295x0
205x5 pausesd, no bands.
Wasnt feeling it today. Im gonna stop benching heavy 2x a week now. Back to my old routine.
6-10-09
BB rows:
95x8
135x10
155x2x8
165x8
175x8
185x6
175x8
165x10
Lat pulldown: 4x10 @100
Lifted an hour after my bench session. I think I might make a seperate back day.
Did some form work with bench today. Took a 2-board and put it under my back for 20 seconds, while benching the bar. Ive read this is suppose to greatly increase my arch.
6-12-09
Flat bench:
135x5
185x4
225x6
275x1-PR+10
285x1-PR+20
Close grip
225x4
185x12
Dips:
BWx3x5
BWx3
DB Military:
40x8
55x8
60x8
Pushups: 2x10
Good PR’s today. Up 20 lbs. on the bench. I did this at school, so its pretty obvious my set up at home is setting me back. I wanted 285 bye the end of May, but oh well, im only 2 weeks late. De-load on bench next week.
Congrats man, really nice going
Im comeing for you man hitting 285 next week hopefully, nice job keep it up.
[quote]mrodock wrote:
Congrats man, really nice going[/quote]
Thanks alot man, it means alot.
And actually, ive been meaning to ask you a question. Since I just finished doing Smolov jr for 3 weeks, and hadnt really deadlifted before that. What do you reccomend me doing? I was thinking doing a light 5x5 program for a few weeks, and gradually increasing the wights? Ive been thinking about what you said a few months ago about how my back still isnt ready for all that pounding.
[quote]Big nation wrote:
Im comeing for you man hitting 285 next week hopefully, nice job keep it up.[/quote]
Ive been looking at your log…and it looks like youll definitley be getting it, good luck man, and thanks!
[quote]BlackLabel wrote:
mrodock wrote:
Congrats man, really nice going
Thanks alot man, it means alot.
And actually, ive been meaning to ask you a question. Since I just finished doing Smolov jr for 3 weeks, and hadnt really deadlifted before that. What do you reccomend me doing? I was thinking doing a light 5x5 program for a few weeks, and gradually increasing the wights? Ive been thinking about what you said a few months ago about how my back still isnt ready for all that pounding.[/quote]
You only had 2 days off since your last heavy bench session too, right? You might have a few extra pounds in the tank.
I really think 5/3/1 would be a perfect fit. While I think 5x5 would work, here is why I think 5/3/1 might be even better.
-
5/3/1 is more easily modified. On the last set when you can go for extra reps (I believe most people do) you can cut the set at the prescribed reps if you aren’t feeling it that day. Also, you can be more conservative in the beginning and then as you feel more confident in your deadlift form you can rep out.
-
I really don’t like the idea of 5x5 for deadlifts. In Sheiko there is some 4x4 and personally I don’t think anything beyond that at a top weight is a good idea for anyone but the very experienced.
-
Your first cycle of 5/3/1 you could start out with 80% of your deadlift max, keep 2-3 reps in the tank on the rep out set each time and if that feels good then add 15-20 pounds for your next cycle. I really think erroring a bit on the conservative side for a little while might be beneficial.
I saw the video of your squat and then saw Maruadermeet’s comments. They are gold. I do think the reason for your knee problems can at least in part be attributed to how far your knees track forward of your toes from a side-view. If you take a slightly wider stance, sit back more and push your knees out you will not only have healthier knees but will also likely improve your deadlift.
As far as the back is concerned my main recommendation would be to do 3 sets of 8 good mornings on squat days without a belt. Be very strict with your form and conservative with the weights. Work up very slowly. I think this is a tremendous exercise that will condition your back and hamstrings.
I also saw where you mentioned you had trouble getting to depth in your squat. I could swear that Nick Tumminello had a really good exercise in one of his recent article but damned if I can find it. Essentially what you do is put your butt, low back on a big exercise ball, with your feet out in front of you. You squat down and keep your tailbone on the ball throughout. This is a great way to mobilize the hips. I do this exercise before every lifting session and on most off days. I’ll use a variety of foot positions and have had to adjust my stance a bit because the first time I did it I felt some pressure on my knee.
[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
Congrats man, really nice going
Thanks alot man, it means alot.
And actually, ive been meaning to ask you a question. Since I just finished doing Smolov jr for 3 weeks, and hadnt really deadlifted before that. What do you reccomend me doing? I was thinking doing a light 5x5 program for a few weeks, and gradually increasing the wights? Ive been thinking about what you said a few months ago about how my back still isnt ready for all that pounding.
You only had 2 days off since your last heavy bench session too, right? You might have a few extra pounds in the tank.
I really think 5/3/1 would be a perfect fit. While I think 5x5 would work, here is why I think 5/3/1 might be even better.
-
5/3/1 is more easily modified. On the last set when you can go for extra reps (I believe most people do) you can cut the set at the prescribed reps if you aren’t feeling it that day. Also, you can be more conservative in the beginning and then as you feel more confident in your deadlift form you can rep out.
-
I really don’t like the idea of 5x5 for deadlifts. In Sheiko there is some 4x4 and personally I don’t think anything beyond that at a top weight is a good idea for anyone but the very experienced.
-
Your first cycle of 5/3/1 you could start out with 80% of your deadlift max, keep 2-3 reps in the tank on the rep out set each time and if that feels good then add 15-20 pounds for your next cycle. I really think erroring a bit on the conservative side for a little while might be beneficial.
I saw the video of your squat and then saw Maruadermeet’s comments. They are gold. I do think the reason for your knee problems can at least in part be attributed to how far your knees track forward of your toes from a side-view. If you take a slightly wider stance, sit back more and push your knees out you will not only have healthier knees but will also likely improve your deadlift.
As far as the back is concerned my main recommendation would be to do 3 sets of 8 good mornings on squat days without a belt. Be very strict with your form and conservative with the weights. Work up very slowly. I think this is a tremendous exercise that will condition your back and hamstrings.
I also saw where you mentioned you had trouble getting to depth in your squat. I could swear that Nick Tumminello had a really good exercise in one of his recent article but damned if I can find it. Essentially what you do is put your butt, low back on a big exercise ball, with your feet out in front of you. You squat down and keep your tailbone on the ball throughout. This is a great way to mobilize the hips. I do this exercise before every lifting session and on most off days. I’ll use a variety of foot positions and have had to adjust my stance a bit because the first time I did it I felt some pressure on my knee.
[/quote]
Yup, benched on wednesday, and had a pretty brutal back session to. School ends in a week, so I wont be able to lift there, ill try and max again around the beggining of next year.
5/3/1 definitley seems like something I could do right now, with all the success Zep is having, it looks like it could really help me out. I really want to do the base cycle of smolov in a month. Do you think I should run a wave of 5/3/1 until then?
As far as my squat goes, I have to post a video of me from the front. My knees bow out wayyyy to much. I think my hips are really unflexible, once I get the video up ill let you judge.
[quote]BlackLabel wrote:
5/3/1 definitley seems like something I could do right now, with all the success Zep is having, it looks like it could really help me out. I really want to do the base cycle of smolov in a month. Do you think I should run a wave of 5/3/1 until then?
As far as my squat goes, I have to post a video of me from the front. My knees bow out wayyyy to much. I think my hips are really unflexible, once I get the video up ill let you judge.[/quote]
You definitely have to be aggressive in working on hip mobility. Might have to be a very high priority for awhile. It will only help your low back out. Look up goblet squats, that is a really good exercise. There are all sorts of good hip mobility exercises though, just have to do a bit of searching.
I personally think you would be better off saving Smolov for another time. There is no reason to believe that 5/3/1 won’t significantly increase your squat. I really would encourage a person to get through a 5x5 program or a few Sheiko volume blocks before considering doing Smolov. I think a really cool squat program would be running through a couple of cycles (with a week off between cycles) of Verkoshansky’s 6-week peaking program as outlined in Staley’s From Russia with Love article: Strength Training, Bodybuilding & Online Supplement Store - T NATION.
But ultimately, I think picking the right programs and sticking with them until they fail is going to get you the farthest. I think of Smolov as a secret weapon that I can use if I really stall out on my squat. But perhaps I won’t need it any time soon, who knows. I will try to use a pistol and a shotgun though before I use a rocket launcher.
[quote]mrodock wrote:
BlackLabel wrote:
5/3/1 definitley seems like something I could do right now, with all the success Zep is having, it looks like it could really help me out. I really want to do the base cycle of smolov in a month. Do you think I should run a wave of 5/3/1 until then?
As far as my squat goes, I have to post a video of me from the front. My knees bow out wayyyy to much. I think my hips are really unflexible, once I get the video up ill let you judge.
You definitely have to be aggressive in working on hip mobility. Might have to be a very high priority for awhile. It will only help your low back out. Look up goblet squats, that is a really good exercise. There are all sorts of good hip mobility exercises though, just have to do a bit of searching.
I personally think you would be better off saving Smolov for another time. There is no reason to believe that 5/3/1 won’t significantly increase your squat. I really would encourage a person to get through a 5x5 program or a few Sheiko volume blocks before considering doing Smolov. I think a really cool squat program would be running through a couple of cycles (with a week off between cycles) of Verkoshansky’s 6-week peaking program as outlined in Staley’s From Russia with Love article: Strength Training, Bodybuilding & Online Supplement Store - T NATION.
But ultimately, I think picking the right programs and sticking with them until they fail is going to get you the farthest. I think of Smolov as a secret weapon that I can use if I really stall out on my squat. But perhaps I won’t need it any time soon, who knows. I will try to use a pistol and a shotgun though before I use a rocket launcher.[/quote]
Ok, thanks alot. Im gonna have to do alot of thinking on what I want to do.