I’m going to continue Smolov Jr for bench, but will use 5/3/1 BBB for squats and deads.
cycle 1 maxes are:
squat: 245x5 or 285
deadlift: 355
goal is to not reset until the summer
12/1/13
limber 11
squat
45 5
115 3
185 3
210 3
235 10 PR
hell yeah. Definitely a case of visualizing and exerting myself on the bar properly. My form degrades as I push the reps, so I may have to cap them a bit in the future. We’ll see
RDL
235 10, 10, 4
back was feeling off all day and the pump at this point was too much, so I called it off
valslide curls
BW 3x15
good start to the cycle. Mobility work 3x a day has helped a ton. Now my form issues have more to do with lacking strength to hold position rather than lacking the mobility to even get there properly.
[quote]browndisaster wrote:
I’m going to continue Smolov Jr for bench, but will use 5/3/1 BBB for squats and deads.
cycle 1 maxes are:
squat: 245x5 or 285
deadlift: 355
goal is to not reset until the summer[/quote]
Your legs are gonna blow up man. Just eat well so you can make continued progress. You will not get fat on this program. It is too demanding.
I liken it to the recommendation of not eating super clean on the smolov squat routine. It doesn’t matter what you eat, because your legs are going to be like an unquenchable furnace on this program. Goulash is perfect for this.
I can give you the recipe if you want it. It costs like 30 bucks to make, and lasts all week.
12/1/13 PM
limber 11
some band bs
bench
bar some
135 6
160 6x6
ss
ab wheel 3x15, swiss ball crunch 3x20ish
50 ring dips
50 ring rows
[quote]trivium wrote:
[quote]browndisaster wrote:
I’m going to continue Smolov Jr for bench, but will use 5/3/1 BBB for squats and deads.
cycle 1 maxes are:
squat: 245x5 or 285
deadlift: 355
goal is to not reset until the summer[/quote]
Your legs are gonna blow up man. Just eat well so you can make continued progress. You will not get fat on this program. It is too demanding.
I liken it to the recommendation of not eating super clean on the smolov squat routine. It doesn’t matter what you eat, because your legs are going to be like an unquenchable furnace on this program. Goulash is perfect for this.
I can give you the recipe if you want it. It costs like 30 bucks to make, and lasts all week.[/quote]
I feel you man. I should definitely do deadlifts instead of RDLs for now too.
just started doing IIFYM again, it helps me eat more carbs than I’d normally eat haha. I think I posted my macros a bunch of times in this log in the past month, but I haven’t been following them. I’ve just been eating and watching the scale go up. Send the recipe over if it doesn’t take you too long. I kinda make one with beans, makes it easy to get down a ton of vegetables and fat with a box of pasta.
[quote]DSSG wrote:
So… those farmer walks… Where are they? :)[/quote]
quoted for posterity
[quote]browndisaster wrote:
[quote]trivium wrote:
[quote]browndisaster wrote:
I’m going to continue Smolov Jr for bench, but will use 5/3/1 BBB for squats and deads.
cycle 1 maxes are:
squat: 245x5 or 285
deadlift: 355
goal is to not reset until the summer[/quote]
Your legs are gonna blow up man. Just eat well so you can make continued progress. You will not get fat on this program. It is too demanding.
I liken it to the recommendation of not eating super clean on the smolov squat routine. It doesn’t matter what you eat, because your legs are going to be like an unquenchable furnace on this program. Goulash is perfect for this.
I can give you the recipe if you want it. It costs like 30 bucks to make, and lasts all week.[/quote]
I feel you man. I should definitely do deadlifts instead of RDLs for now too.
just started doing IIFYM again, it helps me eat more carbs than I’d normally eat haha. I think I posted my macros a bunch of times in this log in the past month, but I haven’t been following them. I’ve just been eating and watching the scale go up. Send the recipe over if it doesn’t take you too long. I kinda make one with beans, makes it easy to get down a ton of vegetables and fat with a box of pasta.
[quote]DSSG wrote:
So… those farmer walks… Where are they? :)[/quote]
quoted for posterity[/quote]
I’ll post it up here when I get a small breather from school and work.
12/3/13
AM
bench
170 7x5
PM
limber 11
bench
185 8x4
supersetted with shoulder dislocations
forgot warmups, nothing very thorough though
I sold my bar and most of the remaining weights yesterday, so I’ll be hitting up a gym for a free trial soon. Ivanko sent me the wrong barbell so I had to return it, and am now waiting on the replacement. also waiting on the weights -_-
12/4/13
sumo dl
225 1, 3?
275 1
290 10
was really angry at myself for not warming up properly, not pushing myself, and not bringing the ecoball or straps. In hindsight I guess it was good, because my back was tight
squat
155 5x10
no oly shoes. lower bar position felt good but I think it was resting on my arms too much, as my elbows are sore now
^ also did a bunch of standing leg curls. some nice hamstring cramps driving home lol
12/5/13
neck harness 100 total reps
10 supersets of
pullups +35 5 & donkey calf raises +35 20
5 supersets of
db curls 30 10 & band pullaparts +20
[quote]browndisaster wrote:
I think it was resting on my arms too much, as my elbows are sore now[/quote]
The bar was physically resting on your arms? Or do you mean you were holding it in place with your arms?
^ The bar slid down my back too much and was supported by my palms a bit. It wasn’t a heavy weight so I didn’t care, but it’ll ruin my elbows and shoulders if I do that with heavy weight. I’m going to practice my actual walkout and rack position every week
12/6/13
1/2 of limber 11
bench
145 3
195 10x3
supersetted with
pullups BW 5x10
and
hammer strength row machine
2 PPS 10
3 PPS 4x10
bb curl
50 3x15
[quote]browndisaster wrote:
^ The bar slid down my back too much and was supported by my palms a bit. It wasn’t a heavy weight so I didn’t care, but it’ll ruin my elbows and shoulders if I do that with heavy weight. I’m going to practice my actual walkout and rack position every week
12/6/13
1/2 of limber 11
bench
145 3
195 10x3
supersetted with
pullups BW 5x10
and
hammer strength row machine
2 PPS 10
3 PPS 4x10
bb curl
50 3x15[/quote]
Oh, that makes sense. A good low bar has the bar resting nice, and tight on the back of your rear delts/upper back. Did you make sure you pulled your scapula “together, and down”?
Oh, Brown… Look at the squatting in my log, and tell me how you feel.
^ you’re killing it man. Form was meh overall because I didn’t respect the weight. Today everything was on point even though the knee was feeling crappy.
12/8/13 baby weight day
Limber 11
bench
45 20
135 6
165 6x6 paused as always. Thinking about getting 1.25 lb plates to actually work these increments properly. seems like they’re for wusses though
supersetted with
machine preacher
45 10
90 5x10
squat, no belt no oly shoes
135 3
185 5
225 5
took it easy because knee was feeling like crap. Oddly enough it felt the best after the final set
RDL
225 3x10
my grip is crap. Farmers on deck tomorrow
bad girl
290 3x12
good girl
290 3x12
standing leg curl
70 20
80 3x12?
seated calf raise
90 3x10
leg press
2 PPS 50
done with my 2nd semester as of 10 mins ago. I get a month off of school to work on some projects of my own : )
Home gym is so close to complete. I picked up 600ish lbs of Troy interlocking plates from a commercial gym supplier yesterday, and am getting two barbells this week.
[quote]browndisaster wrote:
Home gym is so close to complete. I picked up 600ish lbs of Troy interlocking plates from a commercial gym supplier yesterday, and am getting two barbells this week.[/quote]
Oh shiiiit!
: ) got the Ivanko powerlifting bar today…definitely glad I spend the extra money over a Texas Power Bar. The 2nd bar is coming on Friday and will be more of a beater bar for shrugs, landmine stuff, and whatever pin work I do
12/10/13
bench
135 5
175 7x5
yes I’ve spent more time recently on equipment than lifting
12/11/13
sumo
225 5, 5
275 7, 7, 9
smashed my toes and they were bleeding after the first set lol, but I’m confident I could’ve got 20 reps straight otherwise. maybe 10 secs rest in between sets
squat, beltless oly shoe
160 3x10
175 2x10 PR I think
12/12/13 AM
pullups
BW 10x10 different grips
supersetted with
DB laterals
25 10x10
bb curl
70 3x6
Goulash (AKA how to gain your next 40 lbs the easy way.)
What you will need:
1 lb of pasta. I prefer elbows.
2 lb of 97% lean beef. (I didn’t know you didn’t eat meat man. I am not sure of a substitue that will be tasty. Do you do tofu or sea food?)
1 can of campbells tomato soup (family sized).
1 small can of contadina tomato paste.
2 lbs of velveeta.
Boil the noodles. Fry the meat. Drain off the grease from the meat and combine. Add the soup, the tomato paste, and 1.5 lbs of velveeta. Take the can from the tomato paste and fill it with water. Add the water to the concoction, and get a forearm pump whilst stirring so that you look extra hardcore. Season to taste. I like to use garlic powder and black pepper.
Directions for use.
Make on Sunday. You must finish it by the end of the week. You cannot make it a meal. This is not breakfast, lunch, or dinner. You are expected to eat it in between those meals or before bedtime. With every bowl of goulash you eat, you will have a huge glass of milk. (Your choice of skim, whole, or 2%.) You can either do that, or you can do like I did, and try to finish 4 gallons of whole/chocolate milk a week.
This works, and you will not get too fat haha. I am not sure what you are able to eat though. I didn’t know you had a specific diet.
And, I have to throw this in here, but obviously I do not recommend this to people who have cardiac problems or diabetes haha.
12/12/13 PM
Limber 11
band stuff
bench
45 20ish
135 5
185 8x4
superset w/
face pull
avg band 8x15
superset w/
bb curl
70 8x8
[quote]trivium wrote:
Goulash (AKA how to gain your next 40 lbs the easy way.)
What you will need:
1 lb of pasta. I prefer elbows.
2 lb of 97% lean beef. (I didn’t know you didn’t eat meat man. I am not sure of a substitue that will be tasty. Do you do tofu or sea food?)
1 can of campbells tomato soup (family sized).
1 small can of contadina tomato paste.
2 lbs of velveeta.
Boil the noodles. Fry the meat. Drain off the grease from the meat and combine. Add the soup, the tomato paste, and 1.5 lbs of velveeta. Take the can from the tomato paste and fill it with water. Add the water to the concoction, and get a forearm pump whilst stirring so that you look extra hardcore. Season to taste. I like to use garlic powder and black pepper.
Directions for use.
Make on Sunday. You must finish it by the end of the week. You cannot make it a meal. This is not breakfast, lunch, or dinner. You are expected to eat it in between those meals or before bedtime. With every bowl of goulash you eat, you will have a huge glass of milk. (Your choice of skim, whole, or 2%.) You can either do that, or you can do like I did, and try to finish 4 gallons of whole/chocolate milk a week.
This works, and you will not get too fat haha. I am not sure what you are able to eat though. I didn’t know you had a specific diet.
And, I have to throw this in here, but obviously I do not recommend this to people who have cardiac problems or diabetes haha.[/quote]
this is the best recipe on the entire internet haha. I’m going to cook up a big pot of something like this tomorrow