[quote]Jab1 wrote:
Mirin’ 3.30pm lie-in. Since I graduated I haven’t slept in later than 11. :([/quote]
Ha, it’s definitely not usual but needless to say, I’m not a particularly early riser overall.
Should have been 'mirin my lat pump. If my chest/arms catchup I’ll start to have a physique… (they will, gradually)
The thought of being a graduate terrifies me… notreadyfortherealworld.jpeg
[quote]phlegms wrote:
The thought of being a graduate terrifies me… notreadyfortherealworld.jpeg [/quote]
I don’t go along with this “so called real world”(.jpeg). I’m looking to do a hell of a lot of stuff I enjoy over the summer and working as I see fit whilst I do a bit of adventuring and soul searching. I will probably pass my driving test too (finally). Then I’ll most likely get my personal training qualifications and apply for a few things with a fairly open mind about where it is I’ll go and how long I might stay… possibly even stay at home and have it part-time whilst I try and create a company of my own.
I’m an open book right now, definitely not looking to “shut it” by rushing into something that “nails me down for x years” any time soon… /endrant
Smolov Intense: Week 4, Day 2 & Arms
Squat
110/243 x 3 - 125/276 x 3 - add belt - 140/309 x 3 - 140/309 x 3 - 140/309 x 3 - 140/309 x 3 < all A2G/Olympic form today… I will probably not go as deep on my final day and PR setting day.
Cross-body Hammers (strict/tri flex at bottom)
18/40s x 10 - 18/40s x 10 - 20/44s x 9 +1 rep PR for form/Volume PR over last week
EZ-Bar Spider Curls
Bar + 20/44 x 8 - 20/44 x 5 < weak today so moved on
Oly Bar Curls w/3 sec. ecc.
40/88 x 8 “PR” - 40/88 x 7 - 40/88 x 3 <felt pretty crap today, too heavy
Fixed-bar Reverse Curl
30/66 x 10 - drop to drag curl - 30/66 x 4
Rope Pushdowns (rope pulled apart/tris flexed)
25/55 x 12 - 25/55 x 12 - 30/66 x 9 (+3 reps hands together) +1 rep PR - 30/66 x 6 (+3 reps hands together) Overall volume PR
Bench Dips
+20/44 x 8 - +40/88 x 8 - +60/132 x 8 PR - +70/154 x 3 PR < any more then 60kg is really tough to load/unload with no partner… might go higher reps/more volume @ 3 plates for now.
Incline EZ-Bar Extensions (15 deg. incline)
Bar +20/44 x 15 - +22.5/50 x 15 PR - +25/55 x 8 PR < felt real good today
Meadows Kickback
8/18s x 10 < only JM exercise I don’t like… maybe I need to go super light?? - using literally opposite hand position is what prefer. 8/18s x 12 Default Kickback PR < felt better this way but still probably going too heavy to get much out of these.
Pretty good session overall today… my arms didn’t feel as pumped as last week for some reason and my biceps were pretty weak overall… but pretty cool all the same. Walking home in short shorts and a wifebeater with dat arm pump was a welcome change for England, too. Sessi times.
[quote]jake_j_m wrote:
[quote]phlegms wrote:
The thought of being a graduate terrifies me… notreadyfortherealworld.jpeg [/quote]
stay at home and have it part-time whilst I try and create a company of my own.[/quote]
That’s basically what I’m doing right now… It’s tough but rewarding and definitely worth it to not be in a suit working for the man.
Good looking session too!
[quote]Jab1 wrote:
[quote]jake_j_m wrote:
[quote]phlegms wrote:
The thought of being a graduate terrifies me… notreadyfortherealworld.jpeg [/quote]
stay at home and have it part-time whilst I try and create a company of my own.[/quote]
That’s basically what I’m doing right now… It’s tough but rewarding and definitely worth it to not be in a suit working for the man.
Good looking session too![/quote]
Thanks bro. That’s basically my philosophy too. My dad runs his own lil’ company so I’ll be no doubt having major chats with him but I’m definitely on-board for any and all advice… the PT qualification seems like a good choice for work whilst I try and plan/start something.
Those meadows are exercises fucking murder it. Nice workout.
@austin: Meadows methods are awesome. Going to make lots of progress with them.
So guys, I discovered Its Always Sunny in Philadelphia after a clip was posted on someone’s log. Funny stuff. Kinda addicted now, oops.
[quote]jake_j_m wrote:
@austin: Meadows methods are awesome. Going to make lots of progress with them.
So guys, I discovered Its Always Sunny in Philadelphia after a clip was posted on someone’s log. Funny stuff. Kinda addicted now, oops.[/quote]
Hahahaha You’re in for a treat man! I’ve all the seasons on DVD and have been watching it since it pretty much came out. It’s pretty hilarious and definitely one of my favorite shows. I highly recommend you watch them all starting from the first episode as they kind of follow a sequence.
On the lifting note… Good lifting man, I gotta check me out some of JM ways to spice my workouts up I see.
@dlouda: Finishing SE3 now. I’ve pretty much been a recluse since I started watching.
I recommend JMs style of training for every body-part which doesn’t “grow fairly easily” training the way “everyone does”- that’s the best way I can think to put it.
Smolov Intense: Week 4, Day 3 : The End of my Smolov Journey
Squat
117.5/259 x 3 - add belt - 140/309 x 4 - 147.5/325 x 4 New Rep PR - 147.5/325 x 4 - 147.5/325 x 4 Volume PR for weight
^ Quite tough today, but overall, very solid. Whilst I’m sure not every rep was to PL depth, any that were not will have been close and overall I’m certainly not “making it easier” by deliberately cutting depth. In fact, the deepest reps I’m actually using better form and if anything go up quicker/easier. I’ll keep working on it. Feeling good for my max testing.
Deadlift
100/220 x 2 - 120/265 x 2 - add straps/double OH/beltless - 140/309 x 1 - 160/353 x 1 - 180/397 x 1
^ Was going to try 200kg but I it wouldn’t have been quick enough. 180kg was nice and fast beltless (as it should be). 400~lb is the DL number I know I can hit any day beltless regardless of all factors.
Damn i wish my squat was at least somewhere near my deadlift. Not even close. Looking good and strong man.
[quote]ryanbCXG wrote:
Damn i wish my squat was at least somewhere near my deadlift. Not even close. Looking good and strong man.[/quote]
So do I! Ha. My deadlift PR is 485 and with a little focus I should be well past 500 soon, this smolov thing was an attempt to bring my squat somewhat closer and although I didn’t quite “gain 100lbs on my squat” I’m optimistic for max day I could have gained 30+lb on my pre-smolov figure.
Appreciate you checking in, Ryan.
Nice squat PR dude. Really push out those knees and work on staying a little more upright on the reps. I have been pinching my glutes hard to lockout and it’s helping…Hips and glutes seem to be most important in a big squat/deadlift.
[quote]austin_bicep wrote:
Nice squat PR dude. Really push out those knees and work on staying a little more upright on the reps. I have been pinching my glutes hard to lockout and it’s helping…Hips and glutes seem to be most important in a big squat/deadlift.[/quote]
Thanks man! I will definitely be working on it! On my (paper) workout log I wrote “Chest up, tight arch, KNEES OUT!” But in my video I still seem to be coming forward quite a lot! I will try thinking of the glutes throughout the lift, I definitely agree with you re a big squat/dead.
My high bar placement should help stay more upright and also remembering so let me knees come forward as much as flexibility allows will also help me get depth as you see in oly lifting (since I’m wearing the shoes). “sitting between my legs” rather then thinking of “back, back, back” like most PL instructionals seem to say, seems to keep me 2x as upright… food for thought.
edit: for anyone who follows natty bb… one of my favourite competitors Jeff Rodriguez has just won the NPC Governers Cup, both middleweight and overall! I’m not sure whether his overall win means a procard or not but looking at the couple of pictures on there, he was holding WAY more water (especially in the lower body) then he normally does, so it’s a good result regardless.
further edit: looks like he rinsed everyone from the scoresheets… there wasn’t that many competitors. probably just a warmup show unless they did give out a procard.
Love this show.
Chest shortly… should be fun.
5/3/1 Bench / Chest Session
Bench Press
65/143 x 5 - 72.5/160 x 5 - wrist wraps - 82.5/182 x 10/11 < Lost count. Not happy because my setup “came out” shoulders wise for the final set (unracked myself, same old problem). With first two sets the ROM was tiny and it felt like nothing, as it should. If I got 82.5k out with the same ROM I’m sure we’d be talking 15-20 reps… I’ll keep working.
DB Twist & Press (wrist wraps on for rest of session)
28/62s x 10 - 30/66s x 10 - 32/71s x 5 Rep & weight PRs (second time doing these, but could push them a little this time, so I’ll go from here)
^ Mildly strenuous on the shoulders and heavily on my wrists despite being wrapped. Love having girl wrists.
Barbell Incline (to 1-2 inches from chest & constant tension most reps)
65/143 x 8 - 70/154 x 8 Rep sequencing PR - 75/165 x 5 Weight sequencing PR
Decided dips here are OTT on the shoulders, so sticking to slightly lower volume.
One-arm HS incline (low seat, “pressing up”)
1plate x 15 - 1plate +5/11 x 15 Rep PR - 1plate +10/22 x 10 Weight PR - 1plate +15/33 x 3 Cheap weight PR - drop on left side only - 1plate +10 x 4 - 1 plate x 4
Cable MM w/strong squeeze
LR - 7.5/17 x 17 Sequencing default rep PR
DB Calf Raise (using calf raise box thing next to a bench)
40/88s x 12 - 46/101s x 10 - 46/101s x 8 - 38/84s x 15 < felt good, need to get back to using 110s for high reps asap, gotta turn these calves to cows.
Sorry for all the default/sequencing PRs… it’s just I’m actually very happy with this sequencing/volume so they will stay relevant to me. My chest pump was insane… my side chest pose looks honestly really good for my weight with a pump/good lighting, especially since my shoulders have improved so much lateral/posterial head wise. Excited for my bbing future.
[quote]jake_j_m wrote:
Love this show.
Chest shortly… should be fun. [/quote]
Haha so awesome. That show is full of win
Felt so good to not have to squat for once…
5/3/1 Military/Shoulders
Military Press (Cleaning the weight up for first rep)
45/99 x 3 - 50/110 x 3 - 57.5/127 x 8 < decent, hope to hit similar reps on 1 week.
Push Press (Cleaning the weight up for first rep)
65/143 x 6 - 70/154 x 3.5 - change to jerk - 75/165 x 1 - 80/176 x F (couldn’t hold it at lockout… Default clean PR tehe)
^ my clean technique when it gets heavy is akin to a strongman with an axel… I’m sure I could clean 100kg+ with practice.
DB Lateral Partials (standing, JM style)
16/35s x 35 - 16/35s x 35 - 18/40s x 16 - 18/40s x 19 Rep/volume PRs
Rear Delt Destroyer (JM technique: incline bench r. delt swings, drop to more swings, drop to perfect form/squeeze)
14/31s x 30 - drop - 8/18s x 10 - drop - 4/9s x 4~ < first set still nowhere near 60 (such an insane number, lol) but I might stick to this weight and work it up.
DB Front Raise (DBs together sessi bug style)
6/13s x 15 - 10/22s x 10 - drop - 6/13s x burnout bro
Crazy delt pump today and zero shoulder pain… JMs methods are saving my pressing muscles big time! Lateral/posterial delt have definitely never looked as good as they did in the mirror post-workout.
Nice prussing manye. I’ve been trying to get mine back to strength after not being able to Press properly for some time, its a bitch of a movement to get the weight up with…
@phlegms: Yeah, it’s definitely not a movement which goes up easily… it assists my bench and is a generally awesome exercise though… so it’s all good. Push pressing/jerk afterwards was just experimentation though I may continue to do similar to add pressing volume.