Jake U Cray.
In for massive overwhelming gainz.
[quote]Jab1 wrote:
Jake U Cray.
In for massive overwhelming gainz.[/quote]
I kno doe bro. I will try and impress.
Back Day
Pull-ups
Max wide grip/strapless - BW x 8 - Normal grip - +10/22 x 8 - +20/44 x 5 - +straps - 20/44 x 5 - low rest/max wide grip/strapless - BW x 12
Barbell Rows
Underhand/belt-less - 90/198 x 8 - 100/220 x 8 - 110/243 x 3/4
One-arm BB Row (1p = 10kg plate)
4p x 8 - 5p x 3
Pullover
W/ slow eccentric - 31.6/70 x 9 - 30 seconds rest - 31.6/70 x 7 - 31.6/70 x 5 - drop 20/44 x 8 - 10/22 x 6~
Wasn’t in there too long today, back was pretty much destroyed from squatting yesterday so kept the volume pretty low and just tried my best to kill what I did do. Strength wasn’t too terrible considering all things, it will be better then ever shortly.
Squatting tomorrow, my legs hate me.
Today I could barely walk. I’m talking absolutely maximum doms making bodyweight squats/getting up off chairs difficult. Right from my calves through to hamstrings, glutes, quads, everything. With this is in mind I’m taking an extra rest day and hoping if I eat a stupid amount of calories in the next few hours I will wake up somewhat functional and be able to train. I could have benched but I want to keep the squatting and benching together.
[quote]jake_j_m wrote:
Today I could barely walk. I’m talking absolutely maximum doms making bodyweight squats/getting up off chairs difficult. Right from my calves through to hamstrings, glutes, quads, everything. With this is in mind I’m taking an extra rest day and hoping if I eat a stupid amount of calories in the next few hours I will wake up somewhat functional and be able to train. I could have benched but I want to keep the squatting and benching together. [/quote]
That feeling is gains in it’s purest form, embrace it bro.
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Today I could barely walk. I’m talking absolutely maximum doms making bodyweight squats/getting up off chairs difficult. Right from my calves through to hamstrings, glutes, quads, everything. With this is in mind I’m taking an extra rest day and hoping if I eat a stupid amount of calories in the next few hours I will wake up somewhat functional and be able to train. I could have benched but I want to keep the squatting and benching together. [/quote]
That feeling is gains in it’s purest form, embrace it bro. [/quote]
Will embrace my inner phlegms tomorrow and try and hit all the reps despite probably still lacking the ability to walk like a normal human being.
Get on the foam roller/lax ball/rumble roller. And go check out mobility wod if you havent. That will get your fixed up in a hurry
[quote]ryanbCXG wrote:
Get on the foam roller/lax ball/rumble roller. And go check out mobility wod if you havent. That will get your fixed up in a hurry[/quote]
I wish it was that simple my friend. Foam rolling and mobility work is always there for me but sometimes the doms is just too severe… this is one of those times.
Smolov: Defeat Part 2
Most extensive warm-up of all time…
Squat
128/282 x 7 - 128/282 x die. Second time I have reached the point where my body literally shuts down my muscles during smolov. This time it’s completely my fault. I need to stop pretending I’m superhuman. Not sure what my plan is for squat now, might take a week off leg work and start again, possibly with a lower max.
Bench Press
81/179 x 5 - 81/179 x 5 - 81/179 x 5 - 81/179 x 5 - 81/179 x 5 - 81/179 x 5 - 81/179 x 5 - 1-2 minutes rest, pretty easy, still managed to get minor strain in right pec in second smolov jr. session.
In conclusion: I’ve managed to obliterate/destroy my body in about 4 days. estimating being able to walk normally by wednesday if I’m lucky, fml.
Will be back on gain train soon enough… already very bored of being weak and weighing 186. (weird how you can look your best ever yet feel your worst!)
[quote]jake_j_m wrote:
Will be back on gain train soon enough… already very bored of being weak and weighing 186. (weird how you can look your best ever yet feel your worst!)[/quote]
hmm seems about par for the course
No wonder you have crazy doms since you had a week off. So starting something so intense immediately might have been a little ambitious.
But I’m sure thing will feel a lot better next week.
At least you’re looking your best ever.
The whole point of smolov is squatting DOMS’d to absolute fuark, thats why it works so well. Because it forces you to train when you would really rather not. Not saying that you weren’t putting yourself in a less than optimal situation, starting an intense squat programme after a week off of activities that aren’t exactly helpful towards recovery, but it is what it is mayne.
[quote]phlegms wrote:
The whole point of smolov is squatting DOMS’d to absolute fuark, thats why it works so well. Because it forces you to train when you would really rather not. Not saying that you weren’t putting yourself in a less than optimal situation, starting an intense squat programme after a week off of activities that aren’t exactly helpful towards recovery, but it is what it is mayne. [/quote]
Trust me, I know, I’ve been through it. But we’re talking proper shutdown not just me not willing to go through more crippling doms. I’ll be starting it again pretty soon with a slightly lower max I reckon. Balls can only take you so far before a small amount of logic has to come into play.
@samoth: Yeah, optimistic for sure. I’m sure things will be sorted out and back on track within two weeks or so.
Just enjoying getting the calories in again.
[quote]jake_j_m wrote:
[quote]phlegms wrote:
The whole point of smolov is squatting DOMS’d to absolute fuark, thats why it works so well. Because it forces you to train when you would really rather not. Not saying that you weren’t putting yourself in a less than optimal situation, starting an intense squat programme after a week off of activities that aren’t exactly helpful towards recovery, but it is what it is mayne. [/quote]
Trust me, I know, I’ve been through it. But we’re talking proper shutdown not just me not willing to go through more crippling doms. I’ll be starting it again pretty soon with a slightly lower max I reckon. Balls can only take you so far before a small amount of logic has to come into play.
@samoth: Yeah, optimistic for sure. I’m sure things will be sorted out and back on track within two weeks or so.
Just enjoying getting the calories in again.[/quote]
Good call on waiting a bit to restart. It will be worth it when you’re back into the swing of things and can really make good gains.
[quote]The Rattler wrote:
Good call on waiting a bit to restart. It will be worth it when you’re back into the swing of things and can really make good gains. [/quote]
Trying to go somewhat by feel as to when to restart it and what max with… going to run the smolov jr. for bench straight through though as it’s real light so far (as it should be)
Biceps/Traps
Cross-body Hammers
21.6/48s x 10 - 23.6/52s x 10 - 25.6/56s x 5
Spider Curl (using rack safeties for support and 7ft oly bar…)
30/66 x 8 - 32/71 x 7 < too uncomfortable = little room for focused progression
DB Alt. Curl
15.6/34s x 8 - 16.6/37s x 8 - 17.6/39s x 8 - 18.6/41s x 5
Reverse BB Curl
34/75 x 6 - 38/84 x 6 - 42/93 x 6 - 45/99 x 6 Default PR - drop - 30/66 x 10~ / drags x 4~
Deadstop BB Shrug
137/302 x 6 - 147/324 x 6 - 157/346 x 3 PR - 125/275 x 6 + 2 normal
Should be back to 100% routine, calories and life was by the end of this week.
[quote]jake_j_m wrote:
[quote]The Rattler wrote:
Good call on waiting a bit to restart. It will be worth it when you’re back into the swing of things and can really make good gains. [/quote]
Trying to go somewhat by feel as to when to restart it and what max with… going to run the smolov jr. for bench straight through though as it’s real light so far (as it should be)
Biceps/Traps
Cross-body Hammers
21.6/48s x 10 - 23.6/52s x 10 - 25.6/56s x 5
Spider Curl (using rack safeties for support and 7ft oly bar…)
30/66 x 8 - 32/71 x 7 < too uncomfortable = little room for focused progression
DB Alt. Curl
15.6/34s x 8 - 16.6/37s x 8 - 17.6/39s x 8 - 18.6/41s x 5
Reverse BB Curl
34/75 x 6 - 38/84 x 6 - 42/93 x 6 - 45/99 x 6 Default PR - drop - 30/66 x 10~ / drags x 4~
Deadstop BB Shrug
137/302 x 6 - 147/324 x 6 - 157/346 x 3 PR - 125/275 x 6 + 2 normal
Should be back to 100% routine, calories and life was by the end of this week. [/quote]
Going to see how you progress with Smolov Jr. on the bench then I think I will run a cycle to see what it does for me. I think you’ll be ready soon for full Smolov with your squat as all you needed was a proper week of training and eating after your holiday to get back at it.
Getting back up some calories along with just general movment after the week off should help loosen things up. I would try doing some BW squats when you just hanging around just to loosen up and do some very light squats when you are in the gym leading up to the day you start smolov again.
@rattler: I really enjoy the amount of time you get to practice form and explosiveness with it. Eg. if you can bench 4x a week without pain you are probably benching with your shoulders in a safe position. I tried to get back to it already today
@ryan: Sounds smart, I will give it a try… was feeling much better today so decided to try and continue from where I left off with the squat.
Double Smolov
Squat
128/282 x 7 - 128/282 x 7 - 128/282 x 5 - 128/282 x 4 - 128/282 x 4 - 128/282 x 4 - 128/282 x 4
^ Had to add 2 sets to make up for missed reps (not failed, just knew I would have failed) and my form is all over the place, but still starting to feel much better.
Bench Press
86/190 x 4 - 86/190 x 4 - 86/190 x 4 - 86/190 x 4 - 86/190 x 4 - 86/190 x 4 - 86/190 x 4 - 86/190 x 4
^ Rest time = well under half what I had between squat sets… still pretty easy, just good form practice. Benching again tomorrow 10x3.
Getting better despite still weighing 186 morning.
Good job on getting back at it bromo. That benching looks fun!
[quote]Jab1 wrote:
Good job on getting back at it bromo. That benching looks fun![/quote]
all bromo.
Smolov Bench 10x3 Day
Bench Press
91/201 x 3 - 91/201 x 3 - 91/201 x 3 - 91/201 x 3 - 91/201 x 3 - 91/201 x 3 - 91/201 x 3 - 91/201 x 3 - 91/201 x 2 (…) - 91/201 x 3 + 1 (rest a minute before extra rep)
I love smolov jr. for practising technique, with 5/3/1 as my main prior example, only one set every 3/4 weeks (depending on if you take a deload) is actually a high enough percentage to really challenge you to maintain/perfect form. Smolov has at least 10 sets per week in that range and the volume the rest of the time still means great form is a must.
Weighed in at 184.6 today, scale was definitely trolling me as I’m consistently eating more each day. Starting my new job tomorrow, shouldn’t effect training as right now I’m doing pretty much everything in my home gym so can train crazy early/late as needed.
Smolov looks awesome. I think you’ll like the Coan Bench Program. For me, cycling reps for Bench seems to be the only way for me to progress on it, so it’s great for that.
I say your FB pics, looking pretty big. Any more updated pics? Rear Lat Spread probably looks stupid with the waist being iddy biddy now.