[quote]Bambi wrote:
You’re my idol <3
[/quote]
Holy similar avis Batman!
[quote]spar4tee wrote:
[quote]Bambi wrote:
You’re my idol <3
[/quote]
Holy similar avis Batman![/quote]
Oh you!
Given me luls. I have awhile to go till idol status, will keep working on it. I’d love to be next nattyjesus
5/3/1 Bench / Chest
Bench Press
72.5/160 x 5 - 82.5/182 x 3 - wraps - 92.5/204 x 6 PR + 2 reps light spot +2 more reps “spotter deadlifts”
DB Twist Press (wrapped)
30/66 x 10 - 32/71s x 10 PR - 34/75s x 5 PR
Barbell Incline (1-2 inches from chest/constant tension)
65/143 x 8 - wraps - 80/176 x 1 (misload, damn 10kg plates trolling me) - 70/154 x 8 - 75/165 x 4
HS Incline One-arm (low seat, pressing “up”)
1p x 15 - 15 - 1p +5/11 x 15 - 1p +10/22 x 12 PR + 4 extra on left side (left, right, left)
Drop for left side - 1p x 6 - 1/2p x 10
Cable MM
LR - 10/22 x 16 Sequence PR <felt so sex
DB Fly Stretch
24/53s x 30+ bent-arm
6/13s x 30+ straight as possible arm/maximum stretch < feels so much better then going heavy
After this session, damn it felt good to be gangster. Side chest wuz lookin’ unreal on both sides. JM/MD inspired sessions are 100% working their magic.
Hell part looks like an appropriate name for yesterdays session.
Strong benching today.
Really solid benching, big gains up in hurr mayne.
@Samoth: It was horrible, I have literally no idea how I’m going to squat again tomorrow, such is smolov. Thanks.
@phlegms: Thanks. As I predicted, protecting my shoulders is allowing my poundages to edge up… the MD inspired sessions are working very well. I’ll test where I’m at bench wise pre-holiday (late May) then after my holiday (early June) I will probably be running a coan bench cycle with the intention to hit 275+ by the end of it.
Smolov Intense: Week 1, Day 2: Defeated, Crushed & Buried // 5/3/1 Military / Shoulders
Squat
102.5/226 x 3 - 120/265 x literally call it here.
^ Last session I was very close to a calf pull as well as getting severe doms and strains from the amount of grinders… this session I felt wrecked before I even started lifting, despite foam rolling and dynamic stretching to warm up. On my first set I slightly pulled my hamstring, not a proper injury but enough that even 120kg would have been a grind. Needless to say, I have learned my lesson and smolov is most likely being called off until after my holiday, I will be quite possibly taking a lower body de-load and then running 5/3/1 up to my holiday to really get my body used to the newly increase poundages and give me proper and full recovery. 400lb squat will still be mine soon enough.
Military Press
40/88 x 5 - 50/110 x 3 (should have done 5, oops) - belt - 55/121 x 9
DB Partial Laterals (standing, JM style)
16/35s x 35 - 16/35s x 22 - 16/35s x 18 - 16/35s x 17
R. Delt Destroyer set (db inc. swings, drop, more swings, drop to perfect form/squeeze)
14/31s x 30 - 6/13s x 10 - 2/4s x 5
DB Front Raise (DBs together)
14/31s x 6 - drop - 6/13s x 9
Smolov wrecked me good. I’ll be back for bigger and better things soon enough, training upper body hard until then all the same.
I need to study hard as well- 2 weeks 3 days till majority of my deadlines, 3 weeks 3 days until my dissertation deadline and 4 weeks and 3 days till my final exam of my University life.
Sucks about the squatting but doing some lighter lower body for a while is probably a good idea.
What are you studying? Will you be getting a BSc or MSc?
[quote]samoth2 wrote:
Sucks about the squatting but doing some lighter lower body for a while is probably a good idea.
What are you studying? Will you be getting a BSc or MSc? [/quote]
Yeah I took my lower body to the limit there for sure.
My degree is: BA (Bachelor of Arts) Hons Cinema & Photography
I’m not really planning to “directly” use my degree for anything much, but I’m pushing for a 2/1 in case an employer ever cares about such things and it will be nice to be technically “qualified” to carry on doing part time photography work. Plan is to get personal training qualification once graduated though.
When you’re a personal trainer you’ll have to emulate Leroy Davis for maximum costumer satisfaction.
^ Yep, I’m pretty sure first-time lifters and 40+ women will warm to such an approach. Legend.
Sounds like you made a very wise decision calling the squats my man, you’ll thank yourself for that down the line. And great work on the bench press gaynez!
GET NASTY!!
@Jab1: I’m pretty sure I will… the human body can take more then most people think, but every now and again it’s wise to think with the long-term in mind !
On that note: What does everyone do warm up their shoulders before pressing? (bench or military or whatever) I am a fan of broomstick stretches / dislocates but unless I want the challenge of a 20kg barbell there isn’t any way for me to do them at my current gym. Suffered minor shoulder impingement today as I result of going straight from squats to one set of military with the bar, then straight to 40kg for few jerks before my work sets at the same weight… pretty dumb, I know.
I am doing a LOT of dislocates right now. I used a snooker cue for a while and then found some light piping that I can use. But before that I just used one of those bands that you secure suitcases with - it’s not as good as a stick but does the job in a pinch.
I’ve also found that if I do them diligently at home (before bed, etc.) then they aren’t essential before pressing work, just preferred, but a general warmup will do.
[quote]Jab1 wrote:
I am doing a LOT of dislocates right now. I used a snooker cue for a while and then found some light piping that I can use. But before that I just used one of those bands that you secure suitcases with - it’s not as good as a stick but does the job in a pinch.
I’ve also found that if I do them diligently at home (before bed, etc.) then they aren’t essential before pressing work, just preferred, but a general warmup will do.[/quote]
Just tried using a hoody for now, instantly my shoulder pain is a little better. I will be doing these regularly throughout the day and before I go to train. Any other suggestions are welcome, as well as anyone’s views on when/how rotator work is best done, I know Eric Spotto said he did like 3 different exercises multiple sets… and he is possibly the strongest bencher in the world.
Working out my sucky benching, scientifically, 2012.
This is what Dante (of Doggcrapp fame) says on dislocates:
"With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement–a large “rolled up like a rope” beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back–STRAIGHT ARMS ALL THE WAY–this is going to be very difficult and hard the first couple times out and then will be “old hat” with time
----and its going to be painful in a stretching pump kind of way—i want 50 reps each time you do this–one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)
–the important part of the movement is the area overhead that is really tight–do all of this carefully/slowly—dont just whip it over and back—if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)–again do all of these revolutions controlled and carefully–push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back–your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise–Do this once a day at nite as many times a week as you can
—sometimes I have people do it every single day—but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks
–also try to move your grip in as you are doing the 50 revolutions–start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter–really try to push what you can do stretchwise once your warmed up here
–trust me this sounds easy but your going to be muttering “fuck you dante” after you get to your 25th revolution–Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees"
I broke it up in to paragraphs for you because he seems to hate punctuation haha.
I’ve read/applied that before but it is bang on the money for what I need right now! I’ll be doing it religiously, really no downsides. (one of those good habits you can “fall out of”, much like foam rolling)
Do you have those hand-cycling machines at The Edge? When I had shoulder problems I would do 15 minutes on them. Followed by lots and lots of face pulls and strict seated laterals. I went about 6 months unable to do any sort of overhead pressing and had to be very very patient
Watch this entire video. After doing some of these shoulder stretches, they’ve never felt better.
CS