Element doesn’t count - he is from daaaaan saaaaff, so probably speaks that 'orrible cockney language. Yuk!
Hope your training picks up soon mate.
Hahaha - I don’t have an accent. I speak proper. It’s everyone else who has an accent!
It was indeed Mr Mathers in the background - the song was Talking to Myself.
Cheers Adam, I’ve just started Smolov Jr for my bench; might as well use the time I can’t squat or pull heavy to do something productive eh?!
25/06/12
Smolov Jr, Week 1
Bench Presses:
20x2x10
60x5
75x5
90x6x6
Pull-ups:
BWx6
BWx8
BW 10x8
BW 15x6
BW 20x6
BW 10x8
BWx8
Glute/Ham Raises:
BWx12
BW 15x12
BW 20x10
Ghetto Chest Supported Barbell Rows:
100x2x10
Well, I’ve decided to give Smolov Jr a go. I’ve estimated my current max bench at 130kg, and I’d like to get it back up to 140kg by the end of the programme. Today was a decent start, all sets felt as fast and easy as they should with this weight.
I’m going to do one lower body exercise per session. Hopefully I can gradually work my way back up to full fitness in the next month.
27/06/12
Smolov Jr, Week 1
Bench Presses:
20x2x10
60x2x5
80x5
97.5x7x5
Deadlifts:
60x2x5
100x5
120x3
140x2x3
160x2x3
Dumbbell Hammer Curls:
40lbx3x10
Lat Pulldowns:
3 sets
Pikes:
3 sets
Most pleased about the pulls today. They weren’t fast, and felt quite heavy, but I’m still subconsciously protecting my back. My back wasn’t troubled by them.
29/07/12
Smolov Jr, Week 1
Bench Presses:
20x2x10
60x5
80x5
105x8x4
Cambered Bar Good Mornings:
30x8
70x8
90x3x8
Wrist Roller:
4 sets
Face Pulls:
120lbx3x10
Straight Arm Pulldowns:
80lbx3x12
Work has been hectic and recovery isn’t what it could be, but my bench is still feeling great so far.
30/06/12
Smolov Jr, Week 1
Bench Presses:
20x2x10
50x5
70x5
90x3
110x10x3
Dumbbell Hammer Curls:
4 sets
Squats:
20x2x5
60x2x5
80x5
100x5
120x5
110x5
100x5
Ghetto Chest Supported Barbell Rows:
90x8
100x8
110x2x6
90x2x12
TRX Rear Delt Flyes:
2x12
First session where the benching started to feel tough, but I guess that’s to be expected having done 8x4 the previous day! Still got all the reps and enjoying the programme so far, although the elbows are a little sore during the sets. Nothing that hammer curls and ice doesn’t fix.
The squats were a similar story to deadlifting the other day - don’t feel strong at the moment, but don’t mind because I can do the full ROM with some weight without pain. After Smolov Jr, I’ll set about getting those lifts back where they should be.
EFF YEAH SMOLOV JR!! Wow that is so awesome. I think that is the first time in the history of my T-Nation posting that someone has taken my advice.
It’s all up hill from here boys! ALLL uphill.
[quote]Spock81 wrote:
EFF YEAH SMOLOV JR!! Wow that is so awesome. I think that is the first time in the history of my T-Nation posting that someone has taken my advice.
It’s all up hill from here boys! ALLL uphill.
[/quote]
Well my elbows are currently fucked, and it’s all your fault. TERRIBLE advice Spock… 
Nah, I’m enjoying the programme, and it means I don’t get depressed by doing two lower body sessions per week where I’m not able to really go heavy on my squats or pulls!
02/07/12
Smolov Jr, Week 2
Bench Presses:
20x2x10
60x5
80x5
95x6x6
Pull-ups:
BWx6
BW+10x5
BW+20x5
BW+30x5
BW+20x5
BW+10x5
BWx9
Glute/Ham Raises:
BWx12
BW+15x2x12
BW+20x2x8
Face Pulls:
120lbx2x10
Elbows are really sore now, but benching felt fast and smooth yesterday. Feel like I’m adapting OK and just need to be diligent with ice.
04/07/12
Smolov Jr, Week 2
Bench Presses:
20x2x10
60x5
80x5
102.5x7x5
Deadlifts:
60x2x5
100x5
120x3
140x3
160x3
180x2
140x3x3
Dumbbell Hammer Curls:
45lbx2x8
Lat Pulldowns:
170lbx2x12
Pikes:
2 sets
07/07/12
Smolov Jr, Week 2
Bench Presses:
20x2x10
60x5
80x5
95x3
110x8x4
Cambered Bar Good Mornings:
30x8
70x8
90x8
100x6
100x8
70x12
Wrist Roller:
4 sets
Straight Arm Pulldowns:
80lbx2x15
90lbx10
TRX Rear Delt Flyes:
2x12
Really pleased with today. Last week 110kg for 10 triples was hard, but today each set got better and better; the final few sets of 4 were a breeze. Of course, last week my 10 triples came the day after this 8x4 session, and I’ve had 2 days off since my 7x5 session earlier in the week, but it’s still got to be feeling stronger.
09/07/12
Smolov Jr, Week 2
Bench Presses:
20x2x10
60x5
80x5
100x1
115x10x3
Dumbbell Hammer Curls:
40lbx4x10
Squats:
20x2x5
60x2x5
80x5
100x5
110x5
100x5
Ghetto Chest Supported Barbell Rows:
100x2x10
110x6
90x15
Week 2 finished. Some of those triples were very tough, but happy to get all the reps. Was quite tired for the squats, so just made sure I got some reps in.
11/07/12
Smolov Jr, Week 3
Bench Presses:
20x2x10
60x5
80x5
100x6x6
Pull-ups:
BWx6
BW 10x5
BW 20x5
BW 30x3
BW 42.5x3
BW 35x3
BWx11
Glute/Ham Raises:
BWx15
BW 15x12
BW 20x10
BW 25x5
Face Pulls:
120lbx3x10
Pretty good - no problems with the bench. Expecting 3 tough sessions to finish the programme this week.
13/07/12
Smolov Jr, Week 3
Bench Presses:
20x2x10
50x5
70x5
90x3
107.5x7x5
Deadlifts:
60x2x5
100x5
140x3
160x3
180x2
160x3
140x3
120x3
Ab Pulldowns:
120lbx12
140lbx2x8
Lat Pulldowns:
170lbx3x12
Pleased with my benching today - it felt smooth and controlled.
15/07/12
Smolov Jr, Week 3
Bench Presses:
20x2x10
60x2x5
80x5
100x1
115x8x4
Cambered Bar Good Mornings:
30x8
70x8
90x8
70x12
Wrist Roller:
3 sets
Straight Arm Pulldowns:
80lbx15
90lbx2x10
TRX Rear Delt Flyes:
2x12
16/07/12
Smolov Jr, Week 3
Bench Presses:
20x2x10
60x2x5
80x3
100x1
120x10x3
Dumbbell Hammer Curls:
40lbx5x10
Ghetto Chest Supported Barbell Rows:
90x12
100x10
110x2x6
100x10
90x15
Squats:
60x2x5
100x2x5
120x3
130x5
140x5
Really, really pleased to have gotten through the programme hitting all the reps every session. I think I judge the weight increases well, as today (and other days) there was definitely no more left in the tank on the final few sets. I’ll rest up now for a few days, do a light session later in the week, and test my max either on Sunday or next week.
In other lifting news, I was pleased to get some more weight on the bar for those squats. I used a belt for the set with 140kg, but it felt very smooth. Onwards and upwards.
What kind of number are you hoping for when you test the ol’ bench? BTW, when/how did you hurt your back?
[quote]novaeer wrote:
What kind of number are you hoping for when you test the ol’ bench? BTW, when/how did you hurt your back?[/quote]
I’m aiming for 140kg (3 plates innit bruv). I’ve done that once before - about a year ago - but would like to get back there.
I’ve just looked back through my log, and I hurt my back on 14th May, being obstinate trying to lift heavier weights than I was able to that day when doing block pulls. Ironically, it was when I dropped the weight and tried to focus on pulling with a decent arch, rather than letting my back round as usual, that I hurt it.
WAY TO GO FINISHING UP SMOLOV JR. It’s a fun lil routine, ain’t it?! I told ya so! I told yaaaaaaaa.
You’re welcome and I am awaiting my homemade thank you card in the mail.
Post card will also do. I don’t know what types of decorations you have on your postcards over there though. WHat are my choices? We have like moose on ours, or a bridge.
Well I guess the British equivalent of a moose would be a deer, but in London we’re pretty big on cards with pictures of buses and suchlike on them. Red ones. And big clocks in London.
And I’m not sure I’d describe Smolov Jr as ‘fun’. You get to look forward to repetitive and overly long sessions, and really sore elbows! I’ll find out soon whether it’s actually made a difference to my bench.