[quote]pbclax1 wrote:
Oh I see, yeah I have a little flip video camera so its nice and rectangular. It can stand up on its own lol. When ive had to use my phone I stack like a 25 then a 10lb plate on top and prop the phone up with the 10lb plate if that makes sense?[/quote]
Yep makes perfect sense, I’ve done similar 
Those flips are awesome though, I don’t personally own one, but we have one at my rents which I’ve used “HD PRs”
Congrats on your five plate pull breh, on to six!
Solid as fuck deadlifting, in 4 da swole show.
@dem irish guyz: Means a lot. 5 plates is sweet, but I have so much more to come. 6+ plates is definitely the realm of people starting to get confused like “wtf how many plates does that guy have on the bar”- can’t wait.
I suppose I’ll be attempting to get a decent squat/bench too, since I’d like to do a lil meet where I could estimate my total at like ~1150lb or more. Nothing too unreasonable.
gettin’ it done
[quote]spar4tee wrote:
gettin’ it done[/quote]
hells ye.
Chest/Bench & ABZ: 531, Cycle 3, 1 Week
Bench Press
75/165 x 6 - 85/187 x 3 - wrist wraps - 95/209 x 2 + 2 spotted (first very minor, second hugely)
Bench Press - Boring but big w/Fat Gripz
80/176 x 7 - 75/165 x 10 - 75/165 x 8 - 70/154 x 9 - 70/154 x 5
Then I saw my mate who trains at uni and we went for:
ABZ - P90X x OMG PAIN
Don’t normally train tomorrow, but having a back fatigue/biceps fatigue style session- should be fun.
Back & Biceps “Fatigue Session”
Pull-ups
Wide grip - BW x 8 - mid-grip - + 10/22 x 8 - +20/44 x 3
Lat Pulldown
CG/V - 80/176 x 10 - 90/198 x 6.5
Seated Cable Row
CG/V - 60/132 x 7 - LR - 55/121 x 6
HS Low Row
3pps x 9
DB Pullover
88 x 8 - 93 x 6 PR
DB Seated Hammers
18/40s x 10 - 22/49s x 6 - 22/49s x 4
Inc. DB Curls
16/35s x 6 - 16/35s x 4
Spider Curls
EZ-Bar + 20/44 x 5 - +20/44 x 3
Fixed Bar Reverse Curls
20/44 x 10 - 30/66 x 8
HS Shoulder Press Shrugs (standing on seat)
3pps x 8 - 3pps x 7
DB Shrug w/hold
40/88 x 4
Yet again I find my rule of no more then two muscle groups per session to be true. I truly didn’t have it in me to hit traps properly.
Now I’m back to Uni gym full time I will probably be completely back to bodybuilding style assistance work across the board.
In 4 da gainz.
[quote]phlegms wrote:
In 4 da gainz. [/quote]
wrong log d00d. theres this guy called phlegms yeh.
In srs? I am looking forward to seeing where my bench and squat are when I’m back up past my previous bodyweight PR… should finally start to have a decent total I hope.
Leg/Squat day- 5/3/1 w/BB assistance: Cycle 3, 1 week
Olympic Squat 5/3/1 (in oly shoes)
100/220 x 5 - 115/254 x 3 - 127.5/281 x 6
Front Squat
100/220 x 1 (x2)
Leg Press
5pps x 10 - 6pps x 8 - 7pps x 5 + 1 spotted
SLDL w/ dbs
50/110s x 2 < called it, these suck badly in oly shoes
Seated Leg Curl / Leg Extension SS (30-45 rest)
50/110 x 12 / Stack x 10
60/132 x 12 / Stack x 12
70/154 x 5 / Stack x 6
Hard quad/ham stretching
Will do calves tomorrow. Was fairly happy with the squatting considering I had/have severe muscle tightness around the upper quad/groin/lower ab/olique areas that meant I could barely stand up straight without it hurting… it’s still bad but I think training and stretching lots helped. Probably that bloody p90x abs thing I did.
Feeling pretty shit lately, doesn’t seem to be impacting my training though, just the time I spend moping around between training, uni and work.
[quote]phlegms wrote:
In 4 da gainz. [/quote]
In 4 da moar p90x abz olololololol
[quote]xdsho wrote:
[quote]phlegms wrote:
In 4 da gainz. [/quote]
In 4 da moar p90x abz olololololol[/quote]
trololol. I’m still crippled from that bastard workout. Hurts to stand up straight.
Y u jelly at mah abz d00d?
Shoulders - 531, Cycle 3, 1s Week
Military Press
47.5/105 x 5 - 52.5/115 x 3 - 60/132 x 4 “recent/bodyweight PR” (my best is 2kg more for the same reps, soon to be easily surpassed)
Seated DB Military (fully upright)
26/57s x 10 - 28/62s x 4 < been awhile, still do not like
Seated DB Laterals (feet on bench)
20/44s x 12 - 24/53s x 8 PR - 24/53s x 10 PR
Incline Bench R.Delt Flyes
18/40s x 12 - 18/40s x 10 - 18/40s x 10 Volume PR (for weight, also as heavy as I’ve ever gone. Sticking with the 18kgs till I hit super-high reps)
Cable Lateral Raise
7.5/17 x 7 - LR - 5/11 x 8… called it, shoulders were done.
Today was fun. This concludes round 3 of 5/3/1. I am most likely running smolov + smolov jr. for bench from next training session onwards.
Smells like gains!
[quote]phlegms wrote:
Smells like gains! [/quote]
momma makes gud gainz
Went to a club for the first time in ages yesterday night, was fun but by 3am I was starving, 5am close to death etc. Anyway, on 6 1/2 hours sleep I decided to start Smolov & Smolov Jr. (gr8 plan bro). Haven’t worked out how I’m structuring bodybuilding work with it yet… just wanted to get in some work today:
Smolov + Smolov Jr. Week 1, Day 1.
Bench Press (no wrist wraps) (aim is 165x6x6)
75/165 x 6 - 75/165 x 6 - 75/165 x 6 - 75/165 x 6 - 75/165 x 6 - 75/165 x 6
Olympic Squat (beltless) (aim is 231x4x9)
105/231 x 9 - 105/231 x 9 - 105/231 x 6 - 105/231 x 7
Bench wasn’t as easy as it should have been in last two sets, but still a breeze considering circumstances. Squat wasn’t easy but would have easily hit the reps under normal conditions… or by wearing a belt. So think my figures used should be fine for now, the bench might be slightly too low, we’ll see (overshot it when I started 5/3/1 so being careful)
Now to decide my actual routine around this smolov stuff since deadlifting and extra chest/leg/front delt work are pretty much no go’s. Interesting.
Good stuff, looking forward to seeing how the double smolov (ie. death) treats you. Just make sure you EAT enough, good chance you might actually die if your nutrition isn’t on point when doing this!
Why not just run smolov by itself and put the BBing stuff on hold? May as well commit to the goal of running smolov, which I’m assuming is upping your squat and bench. You can’t serve two masters.
@Phlegms: Yeah, I’ll make sure to get enough food in, definitely looking forward to the frequency increase.
That’s what I’m doing, as I stated, leaving out anything that will interrupt the process. Working my calves, biceps, back, side/rear delt will not impact my squatting or benching as I’m sure you know. Anything I do that has overlap will be done in a logical and minimal manner.
Definitely not serving two masters, don’t worry!
[quote]jake_j_m wrote:
@Phlegms: Yeah, I’ll make sure to get enough food in, definitely looking forward to the frequency increase.
That’s what I’m doing, as I stated, leaving out anything that will interrupt the process. Working my calves, biceps, back, side/rear delt will not impact my squatting or benching as I’m sure you know. Anything I do that has overlap will be done in a logical and minimal manner.
Definitely not serving two masters, don’t worry! [/quote]
Double Smolov? You’re a crazy son of a bitch. I have to echo aquah0ser though, take it easy on the accessory work!!! Training your back can surely affect your squat and bench 