4/26/13
sumo
135 5
225 5
275 5
325 3
345 1, 1, 1
325 3
275 5
the bar kept drifting forward, I think if I sit back better that won’t happen.
conditioning/recovery: none … will make up for it tomorrow
4/27/13
lol did not do anything
4/28/13
banded sumo
135 5
135 5
225 3, 3
275 3, 3
225 3
easy day - band tension added 60 lbs at the top. I tried to get my hips and shoulders back and that definitely made a difference
ball crunches
3x15
conditioning: 45 mins light
recovery: 30 mins foam rolling/stretching
my weight is pretty steady around 204 now. I’m just going to increase my NEPA till I get under 200
Hey, Brown, you probably are better qualified to answer this than me (you train biceps a lot more than me xD ) . Is it safe to get a stretch in your biceps/fully extend your arm in the bottom of DB incline curls? It probably is, but I just want to check in with a few people/sources after what happened to that one guy here…
Lol I hate you, I’m honestly not sure about the safety part. I wonder if stuff like mixed grip deads, tire flips, flyes, etc. had a bigger role in his tear than curls did.
I stay a few inches away from going all the way down on preacher curls (JM recommends it) and on incline curls I think it’d be ok. My biceps and traps suck still but they’re improving.
[quote]browndisaster wrote:
Lol I hate you, [/quote]
What part are you jelly about ;)? My squat, my over head press, back strength, arms, ect?
4/29/13
Smolov Jr Bench Session 1/12
135 6
185 6x6
long pauses on everything, I was supposed to use 177.5 lol but was too lazy to change the plates
supersetted the benches with:
bb row
135 10
185 10, 10, 10
&
bb shrug w/ hold
185 15
275 15, 15, 15
4/30/13
sumo
225 3, 3
275 3
315 3, 3, 3, 3
Lol you are taking on Smolov JR now? You kicked his dad’s ass, now moving onto the son :P? Are you using an estimated max or something, or the max you used when trying smolov?
hahah brb progressing like crazy on the cycle, waiting a day, then fail horribly at maxing out. After last cycle I hit 245 really easily a few times, but missed 265 at lockout, so I’m using a 255 estimated max. This would put me at 235 for 10 triples on the last day, which would be awesome if I could hit.
5/1/13
Smolov Jr Bench Session 2/12
45 20
95 10
135 5
190 5, 5, 5, 5, 5, 5, 5
long pauses every other rep
supersetted with
pullups
wide grip BW 10, 10, 10
close grip neutral +25 10 PR
alt db curls
35 10 per arm
50 10
5/2/13
sumo
135 3
135 + 60 lbs band tension 3
185 + 60 lbs band tension 3
225 + 60 lbs band tension 8x3
5/4/13 Smolov Jr Bench Session 3/12
135 5
185 3
205 8x4
the first set sucked but the 7 sets after were ok - paused on the last rep of each set. I need stronger triceps
supersetted bench with rows and shrugs
rows
135 6
185 8
205 6
225 6, 6, 6
shrugs w/ 3 second hold
205 15
155 15, 15, 15
cuban press
25 8, 8, 8
pinwheel curls
40 6, 6, 6
conditioning: 40 mins light biking
recovery: 20 mins stretching and foam rolling
5/5/13
bunch of warmup sets of everything then did 10 trisets of A, B, & C
A) Bench
215 10x3
B) Sumo
245 + 60 lbs bands 6x3
suitcase deadlift
135 4x5
C) wide grip pullup 3x10
close grip pullup 3x10
rear DB fly 25 4x20
^ also did an hour of light conditioning and 20 mins stretching
5/6/13
bench
135 5
190 6x6
supersetted with
barbell rows
190 8
225 3x8
couple light sets of shrugs
4 supersets of light curls
3 days straight of benching lolol
conditioning - 60 mins light (on the recumbent bike)
recovery - none
5/7/13
sumo
135 3
135 + minis 3
225 + minis 3
275 + minis 3, 3, 3, 3
^ also did an hour of light conditioning per usual
5/8/13
bench
200 7x5
supersetted with
pullups wide grip 3x10
pulldowns close grip neutral 225 4x6 (will slow down negatives next session)
db curls
50 4x6
5/9/13
bench
225 4, 4 PR
3 sets each of triceps extensions, lateral raises, and db flyes
I’m putting Smolov on hold - I just got a job and my schedule is going to be inconsistent for the next week.
5/10/13
40 mins light bike
5/11/13
40 mins light bike
Nice on getting a job. You should of totally continued smolov Jr… In fact you should of done smolov jr, and smolov at the same time for bench! 4X9 then 6X6 on Monday, 5X7 and 7X5 on Wednesday, 7X5 and 8X4 on friday, and 20X3 on Saturday then on Sunday grab a gun and write a death threat to Pavel for sharing these programs. 
Hey, what’s up? Did smolov come back, and kill you or something ;)? I hit 225X1 the other day, so you better watch out, or I’ll be catching up to you :P.
5/10/13
Bench
45 20
135 5
185 5
225 4, 4 PR
2 sets each of cable tricep extensions, db flyes, and db lateral raises
5/13/13
Bench
45 50
135 5
185 3
225 1
235 2 left pec felt and does feel weird
Wide grip 135 3x10
Close grip 135 3x10
Db front raises
30 8
35 3x8
Db seated press
60 2x10 wobbly
2 light sets each of tricep extensions and lateral raises
5/14/13
deadlift
135 5
225 3
275 3
325 3
345 1
365 1 this went up fast
385 0, 0 wut
I got 385 off the floor but stalled both times…I’m thinking a) my abs and lower back are weak and b) all the off time I’ve taken recently is screwing me and c) I should stick to the programming that has worked for me
5/16/13
WG Pullups
BW 3x8
CG Neutral Pulldowns
210 12
225 6, 6, 6 PR?
210 12
both of these were supersetted with standing smith calf raises
shrugs w/ holds at the top
225 20
275 20
315 ~15, 15
365 ~12
225 15
5/17/13
Bench
45 20
95 10
135 5
185 5
225 3, 3, 3 butt off the bench on more than half of these : / when I got 10x3 at this weight a month ago it was definitely without a pause or any control
Wide grip
185 10, 5, 5
135 15
Close grip
135 10
Vbar extensions
90 6
70 15, 15
Some reverse extensions and OH rope extensions ? these are awesome and I?ll be doing more of them next time. I definitely have been neglecting parts of my triceps with all the bench only stuff I?ve been doing the past couple of months
5/18/13
30 mins on the stairmaster
my stomach was upset and I was really dehydrated so I took it easy
5/19/13
Today wasn’t bad. I think I did need an extra off day as I’ve been feeling beat up recently.
conventional deadlift
135 5
185 3
225 3
275 3
325 3, 3, 3
225 5
I think I’ll be pulling 405+ next month now that I have a better idea of what I suck at.
good mornings
45 10
95 10
135 5, 5
155 5
135 10
2nd time doing these - I can’t squat now so I’m going to get strong on these and RDLs
toes to bar leg raises
3x8
cable crunches
~half stack 15
full stack 15
5/20/13
did standing smith calf raises in between every set
wide grip pullups
BW 5, 5
+25 3, 5, 6 PR
close grip pulldown
210 6
225 6
240 6 PR last rep had a lot of back in it but I’m happy, close to the full stack now
db rows
100 3x10 strict to the hip more to hit lats
some cable rear delts
will hit gunz and shoulders tomorrow for fun and then deadlift the day after
5/22/13
bench
45 20
95 5
135 5
185 3
205 3x6
dips
45 6
70 6
90 6 PR
db flyes
55 3x10
tricep pushdown
? 3x8
OH cable extension (one arm cable french press, great stretch)
bunch
You are getting stronger my man. Keep up the hard work. You will get 385 like it is air in a couple months. I remember that I couldn’t get 405 at one point in time earlier this year, and then I did a few cycles of 5/3/1 with higher reps, and the next time it just flew up. You can definitely see progress in from the first page here though.