Fucking A man, awesome squat and deadlift. Also I’m mirin’ your prediction skills:
[quote]jake_j_m wrote:
[quote]Jab1 wrote:
Lol, amazin’, I just hit 155kg on Friday 9th at like 84kg bodyweight so pretty much identical. Looks like me and you got a real race on our hands![/quote]
Sure have. I’m hitting up smolov intense for the next 3 weeks so I’m hoping to hit well over 160kg after it, closer to 170kg would be sweet![/quote]
That’s our convo from about three or four weeks ago!
Seriously very fucking impressed with your newest pics. Observations:
Your chest has the potential to be super awesome and sexy. Good shape and attachments. Lucky you.
Relaxed from the front, you still look quite good, and your leanness is excellent for eating 3-4k cal per day. If you can maintain something like this while growing, that’d be stellar
you’ve got the wide hips/obliques like me, and the flat flat upper arms like me. It’s funny how similar we kinda look from the front. Keep hammering those arms, I know you are.
delts seem to be growing, but huge fucking delts are a must due to the hips.
hamstrings, be mindful of them. you’ve got thick quads but hammies are not as gifted, and poorly inserted from what I can see. I’m sure you know this.
Great deadlift btw as well. Doing big things!
Looking good, lifting big, what more can you ask for? Good stuf buddy. PRs feel so good.
@Samoth: Thanks man! I’d probably prefer being a little less prone to them, but they are easy markers of progress for sure
@phlegms: Got to keep up to the high standard in these logs!
@Aqua: Thanks man, trying my best to push up my pressing numbers to aqua like levels now.
@spar: Thanks again, man.
@Jab: Haha! Thanks. I guess it all is in the mind, but smolov does work rather well, that much is certain.
@bug: Really appreciate the detailed feedback.
@austin: Thanks for that. It feels good to be looking my best so far whilst hitting PRs… hitting proper PRs in general REALLY did feel good (like that level of good where you think, getting PR numbers is always going to be an important part of my training).
Very impressed to anyone who read all my thanking/ranting. Hitting my chest in my home gym shortly.
5/3/1 Bench / Chest
Bench Press
68/150 x 3 - 78/172 x 3 - wrist wraps - 88/194 x 7
Singles - 100/220 x 1 - 106/234 x F
^ My “3” week set is not too far from a rep PR, I should be regularly PRing again soon. Bit disappointed with missing a 1kg PR for the bench… hopefully I can hit closer to 110kg on a good day.
DB Twist & Press (wrist wraps on)
28/62s x 10 - 28/62s x 12 - 28/62s x 9 < awkward in my home gym, this is the heaviest I can load my DBs up without major side-to-side imbalances.
Barbell Incline (to 1-2 inches from chest & constant tension most reps)
66/146 x 8 - 70/154 x 8 - wrist wraps - 76/168 x 6 Sequencing PR - wraps off - 60/132 x 20 < awesome pump, first 15 reps constant tension piston-style.
That was all she wrote today, this took much longer then it should have due to training at my home gym setup with my dad training at the same time, I do like it in there though, it’s just less then ideal for setting up for flat bench.
Got a video for form critiques… I think you can see I’m starting to grasp the PL style bench ROM wise and grip-width wise:
Edit: Struggling to decide how to focus my training now… I’m thinking sticking to 5/3/1 for bench/military… but I know I would make much quicker progress squat wise running smolov again… yet I also want to bring up my deadlift further. 5/3/1’ing everything for now seems like a “safe bet” BUT I don’t know if I’m comfortable only handling a max weight of 145kg on my 1 week if so… I’ve kind of strangely enjoyed squatting so much… part of me wants to see if my body can take it for longer…
Indecision.
Bench set up is definitely getting there. Are you using any leg drive at all? If not, you should try experimenting with it a bit more to get into the groove of using it.
[quote]phlegms wrote:
Bench set up is definitely getting there. Are you using any leg drive at all? If not, you should try experimenting with it a bit more to get into the groove of using it. [/quote]
I’m not using much at all there actually as my home bench is restrictive with leg positioning so I can’t go nearly as wide and planted as I normally would. I will be trying to maximise leg drive and generally getting a hand-off for my top set when I can now…
Measuring at my home scale (more accurate) I’ve been coming out as 191. That puts my squat at 1.96x BW and deadlift at 2.57x BW.
I am strongly considering running smolov base again (4x a week squatting for 3 weeks) to see if I can smash out over 405 squat in 4-5 weeks… which would be well over twice bodyweight and a nice progression mentally.
Shoulders later, been loving training them lately with JM/MD-style training.
If you’re feeling up to it why not? It worked damn well for you! I need to get more plates so I can catch up to your dead…!
Bench video - setup looks okay but you should also video yourself actually setting up, because that will highlight any flaws.
@Jab: Precisely. I think I can handle it. The thought came when I hit a PR dead despite not deadlifting heavy in 3 months… that was when I realised my deadlift will maintain or indeed go up with further with squat/weight gains. 500lb+ dead will be mine soon regardless, meaning bringing up my other lifts should probably be priority (as much as I want 550+ dead asap). I’ll keep working on my bench form, don’t know if I’ll get another video for awhile though.
5/3/1 Military / Shoulders
Military Press
47.5/105 x 5 - LR - 52.5/116 x 3 - 60/132 x 5
Push Press
65/143 x 8 - 65/143 x 5
DB Partial Laterals (standing, JM style)
16/35s x 35 - LR - 16/35s x 35 - 18/40s x 19 - LR - 18/40s x 16
R. Delt Destroyer set (db inc. swings, drop, more swings, drop to perfect form/squeeze)
14/31s x 26 - 10/22s x 12 - 4/9s x 5
Only had 30 minutes today due to missing a train and easter gym times meaning an early closure… made the most of it and got some decent work in. Wanted 2/3 more on the military but sure I can hit the same reps or more next 5/3/1 cycle with more weight.
Can’t decide between running smolov base cycle or smolov intense cycle. If I understood the reasoning behind running the base first I could make an easier decision, but otherwise I will probably opt for intense just because I’ve felt an overall better balance of training with 3x a week compared to 4x. Opinions? I can fit either in easily before my holiday in around 7 weeks time… but not both.
Anyone got any strong opinions against 5/3/1 for upping ones bench? (I’m 5/3/1ing military press too). If I carry on focusing on form and shoulder health, I should see consistent progression but I’m always for faster progression when possible, hence the use of smolov again.
I will be “speed pulling” once a week, focusing on explosive singles/doubles/triples in the low 400lb range to keep my form in check without effecting recovery. Another reason 3x a week squat may be better, though.
Going to run Smolov Intense again because my overall performance on it was much better then base cycle, as well as a better strength gain and better overall training structure. If I get through without missing reps I’m aiming for minimum of 180kg single, preferably 185kg / 408 or so… that would be sweet. Think I’m sticking to 5/3/1 for bench for now until I find something I really like the look of.
Back Day
Pull-ups
Medium grip - BW x 8 - +15/33 x 6 < not to failure but moved on, didn’t feel good today on this station…
Lat Pulldown
Wide-grip - 80/176 x 10 - 90/198 x 10 WG Rep PR - 100/220/stack x 6 WG PR <cool
One-arm Barbell Row (1p = 10kg plate)
4p x 8 - 5p x 8 - 5p x 6
Meadows Rows (1p = 10kg plate)
2.5p x 10 - 3p x 10 - 3.5p x 9 (+2 left side) PR
Seated Cable Row (allowing full stretching out of lats)
40/88 x 10 - 55/110 x 5 Sequencing Technique PR
Stretchers
50/110 x 12 - 60/132 x 11 PR
DB Pullovers (to forehead)
42/88 x 9 Sequencing PR - drop - 24/53 x 9~ - drop - 8/18 x 8~
DB Shrugs w/3 sec. hold
34/75s x 8 - 38/84s x 6 - no hold - 42/93s x 9~
Another amazing back session. Only thing that always feels sucky is shrugging after back session, just doesn’t feel right/can’t move much weight.
My front lat spread is going to be my stand-out shot in the future I feel, my lat attachments are good enough and I feel I can build the relevant shoulder width and chest size… it’s also perfect for those who’s obliques try and ruin the X-look in certain shots.
Awesome arm session, all kindsa pumps n gains. Took a picture of my weaker left, u mad?
Arms
Cross-body Hammers (strict/tri flex at bottom)
18/40s x 10 - 20/44s x 10 - 22/49s x 8 PR
EZ-Bar Spider Curls
Bar + 20/44 x 8 - +22.5/50 x 8 PR - +25/55 x 4 PR
Oly Bar Curls w/3 sec. ecc.
40/88 x 8 - 42.5/94 x 8 PR - 45/99 x 5 PR < these feel great with concentric cheated up after the first few reps… all the advantages of barbell cheat curls but better sequencing + eccentrics means they hit bi’s way more effectively. Also less stress on wrists/joints.
Fixed-bar Reverse Curl
30/66 x 17 PR - drop to drag curl - 30/66 x 7
Rope Pushdowns (rope pulled apart/tris flexed)
25/55 x 12 - 25/55 x 12 - 30/66 x 9 (+3 hands together) - 30/55 x 5 (+3 hands together)
Bench Dips
+40/88 x 8 - +50/132 x 8 - +65/143 x 7 PR
Incline EZ-Bar Extensions (15 deg. incline)
Bar +20/44 x 15 - +25/55 x 15 PR - +30/66 x 7 PR < felt so sessi today
Meadows Kickback
8/18s x 13 PR - 10/22s x 9 PR - drop to rev.grip - +3 reps. < Sort of starting to get these… still not sure… but no harm in doing them for a nice burnout.
Holy fuck about a million PRs. Awesome.
Smolov intense seemed to work amazingly for you, so could be a very wise decision giving it another go. And likewise for 5/3/1 for bench if it’s been working for you.
Looking forward to some more smolov love/hatred! Solid looking arm sesh brah.
@Jab1: Yeah, when I focus on lifting intelligently, ie. not forcing PRs on exercises when they aren’t clicking and ALWAYS forcing PRs on exercises when they are… I’m finding I can maximise the potential of any given session.
I’m hoping it’s a wise decision, if I hit 180kg or above then I’ll consider it time well spent (after all, part of me does miss focusing on hypertrophy for legs for so long). 5/3/1 bench feels like it SHOULD work for me now… because of my more intelligent assistance/bodybuilding work and improved technique. HOWEVER, I’m open for suggestions via bench programmes as I go forward, I’ll try pretty much anything… part of me is even considering smolov jr. again…
@phlegms: Thanks man, hoping for big things from smolov again. The arm session was great, I would struggle to be persuaded to not have a dedicated arm day these days, as much as there may be better methodologies to increase my bench press.
Smolov Intense: Week 1, Day 1: Hell Part #3
Squat
110/243 x 3 - 127.5/281 x 4 - add belt - 145/320 x 4 - 145/320 x 4 - 145/320 x 4 - 145/320 x 5
^ OUCH. Very similar poundages to the very last day of smolov intense, this stuff really doesn’t let up. Hardest squat session and overall session of my life. Despite this, via the magic of smolov and the genius of the squat I expect to somehow, against all logic, adapt and conquer.
Even I had to draw the line at not deadlifting today though.
Shit man that really does look killer. I can believe it was tough considering how hard my session was today and it wasn’t nearly as brutal as yours…
[quote]Jab1 wrote:
Shit man that really does look killer. I can believe it was tough considering how hard my session was today and it wasn’t nearly as brutal as yours…[/quote]
I don’t know where I’d stand beltless though! Especially on days where I’m close to death, it allows me to push that little bit harder beyond sanity. 145kg should be real easy mode now. Regardless of how this smolov turns out my next goal after max’ing is probably a 3 plate widowmaker… haha.
You’re my idol <3
