Just by week two you will see a dramatic increase in bench and squat technique! Day 1 & 2 are the worst IMO because I hate going over 5 reps on back squats unless its a Widow maker which should never be pleasant anyways., GL
the only hammer curls one should like are of the 12 ounce variety
K Hey
XXXtra workout today
facepulls 4 x 25 ← Totally thought I was going to do 2 x 50, DID NOT HAPPEN
ropey bicep-ing super setted with ropey tricep-ing 2 x 25 each
lat raise super setted with front raise 2 x 10 each
uhh OH YA
I decided I need to up my conditioning so I can keep up with my high rep squatting!
so did some prowler work
5 total trips. I guess half the track and back I count as one. Added 50 lbs to it and it felt pretty good so hopefully can add more and more over time.
Feels good man
Uhh back ext. BW x 20, 10, 10, 10
and lat pull down but with the seated cable row attachment thingie instead of the lat pull down bar. I am sure it has a real name of somekind
WHATEVER BORING
Oh 15, 10, 10 of that
Excited for tomorrow’s non-boringness 
EDIT: forgot to add that I did straight legged situps x 50!
Life news:
Randomly went to galaxy land with my kid yesterday(amusment park thingie at West edmonton mall). Probably the funnest day of both our lives, Lol.
There’s this one ride that’s like this boat thingie and it goes up and then swings to the other side and goes up and it does that thing that makes your heart feel all tingly like EEHEHEH WOOO EHEHH <— sounds I was making, HAHA.
My kid kept yelling “MY HEART AHEHAH OHH MY HEARTTT” Followed by “THIS IS SOOOOOOOO AWESOMEEEEEEEE!!!”
Then we got pics taken in that little photo both thing and it says best friends and ya, it makes me smile…
People should go on rides more often. It would make the world a better place.
BYEE
I hate rides
Cedar point is very close to my home and I went during high school and rode some crazy coasters and freaked out pretty bad
Dude Spock that is fantastic. I agree taking a mental break and going on rides either the nature variety of the amusement variety is awesome.
It’s also fantastic regarding school, you are practically there already.
I just wish you weren’t such a monotone poster. Show some emotions in your posts once in a while.
^^LOl!!
Ok down to bin’asss
Smolov base cycle, week one, workout numba 3
Squats
warm up
155 x 5
155 x 5
155 x 5
155 x 5 <— Oh god, will this ever end
155 x 5 ← No, this will never end…
155 x 5 <— Almost done, fuck yeah!
155 x 5 <— Whewf, that was awesome!!
K bench
105 x 4
105 x 4
105 x 4
AHH fuck it, I did 105 x 4 reps for 8 sets, mmkay
** First and last rep paused ~~~ Added wrist wraps after 4th set
Easy peasy
Side bendz 35lbs x 20 each side
shrugs 95lbs x 4 sets of 6
K done.
Notes: Squatting was hard, I think it’s cause I was having tummy issues. It felt harder to push myself cause I didn’t wanna, you know, fart and whatnot. Benching was supa fly though.
Got my 10 sets of 3 day tomorrow, shoulda be stellar!
Until then…my sweets…
ALSO please judge my squat form. I know it’s not perfect, but everyone seems to kinda have their own squat form and it always appears to be imperfect. I am hoping mine is equally as imperfect as everyone else’s and not more so.
KKK thanks
Hard to say from the side. If you can, and front view would be better. You’re hitting depth for sure. lol
K, yo
Smolov Base week one COMPLETED AS OF TODAY, YAHH!
Squats
165 x 3
165 x 3
165 x 3
Yes I am going to type out all ten sets
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
WHEWF, FFFFFFFFFFuuuuuuuck. I wanted to stop after 2. I never have that mental glitch you know, I always want to do MORE than I am supposed to. This was mentally challenging for me. I think this program is good for me cause it proves to me what I am capable of instead of always feeling like I am not doing enough.
Bench
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
** first and last rep paused
Standing rope ab stuffs 50, 25, 15
face pulls 1 x 25
ropey bi’s 1 x 25
TODAY’S WORKOUT WAS HARD …!
Next week I gotta do it all ova again with moar weight. Excited about the results.
ALSO decided to stop obsessing over my form. Jeebus. Everyone’s squat looks different. I am tinkering and learning but in the mean time I must accept things the way they are. LIFE LONG LEARNING.
It’s like O-M-G my knees caved for a rep, or my weight was not in my heels for half a set, SO FUCKING WHAT I AM WORKING MY ASS OFF JENN LEAVE ME ALONE.
Yah… I am nuts, oh well.
Life news:
N/A
Are you intentionally squatting ass to grass? If so, by all means do it. If you just want a squat to parallel (i.e., doing the minimum you need to do for white lights in a PL comp), you don’t have to go as deep.
Have you ever killed anyone?
[quote]VTBalla34 wrote:
Have you ever killed anyone?[/quote]
Oops…I forgot the smiley face to indicate that I’m just joking
<3 Spock!
[quote]Spock81 wrote:
I think this program is good for me cause it proves to me what I am capable of instead of always feeling like I am not doing enough.
[/quote]
YES! I love this. You’re doing it right spockalock, keep at it.
[quote]scj119 wrote:
Are you intentionally squatting ass to grass? If so, by all means do it. If you just want a squat to parallel (i.e., doing the minimum you need to do for white lights in a PL comp), you don’t have to go as deep.[/quote]
I am trying to not go down so far, but everytime I’m slightly less ATG I think I am WAYYY high and I feel guilty that I am not hitting depth. I have no idea what just below parallel looks like, apparently.
[quote]VTBalla34 wrote:
[quote]VTBalla34 wrote:
Have you ever killed anyone?[/quote]
Oops…I forgot the smiley face to indicate that I’m just joking
<3 Spock![/quote]
LOl! Thanks for the clarification…
I did attack my kids dad in a bar once, but other than that I am innocent as can be
[quote]Spock81 wrote:
ALSO please judge my squat form. I know it’s not perfect, but everyone seems to kinda have their own squat form and it always appears to be imperfect. I am hoping mine is equally as imperfect as everyone else’s and not more so.
KKK thanks [/quote]
Your butt winking for sure cant really tell much since the plates are in the way 45 deg I find is the best for squating cause you can see everything thats going on between the plates or get the camera lower
SPOCK :D!!! Great training!!
I think the same thing with depth on squats–that if I don’t go all out its less then a squat. BUT …it all just depends…and lately I’ve noticed that when I go for gold I get wild in spite of the depth, the other half of the squats look crazy. Your’s don’t! You squats look good and beefy to me.
I guess what I’m trying to say is you should be proud! But you also are not even CLOSE to your max in my opinion. I’m not sure what % of it you are doing in the vids. You have a lot more in you. SO once you get heavier remember that the ass to grass is unnecessary if it compromise everything else.
BLAH BLAH BLAH–you know all this! Great effort, great squats!!
[quote]brute_fury wrote:
SPOCK :D!!! Great training!!
I think the same thing with depth on squats–that if I don’t go all out its less then a squat. BUT …it all just depends…and lately I’ve noticed that when I go for gold I get wild in spite of the depth, the other half of the squats look crazy. Your’s don’t! You squats look good and beefy to me.
I guess what I’m trying to say is you should be proud! But you also are not even CLOSE to your max in my opinion. I’m not sure what % of it you are doing in the vids. You have a lot more in you. SO once you get heavier remember that the ass to grass is unnecessary if it compromise everything else.
BLAH BLAH BLAH–you know all this! Great effort, great squats!![/quote]
Is econd this…your form looked pretty good to me and the weights looked EASY
[quote]brute_fury wrote:
SPOCK :D!!! Great training!!
I think the same thing with depth on squats–that if I don’t go all out its less then a squat. BUT …it all just depends…and lately I’ve noticed that when I go for gold I get wild in spite of the depth, the other half of the squats look crazy. Your’s don’t! You squats look good and beefy to me.
I guess what I’m trying to say is you should be proud! But you also are not even CLOSE to your max in my opinion. I’m not sure what % of it you are doing in the vids. You have a lot more in you. SO once you get heavier remember that the ass to grass is unnecessary if it compromise everything else.
BLAH BLAH BLAH–you know all this! Great effort, great squats!![/quote]
I agree with this. But a few things to note about the video: As was mentioned watch the butt winking, that is potentially bad for your back, particularly the lumbar region. The second thing i noticed and you mentioned this in your recent post is your knees collapse inward. Otherwise they looked pretty good to me.
Just keep workin hard but video your lifts to observe your form(This will also help you know where parallel is and then you can work on how it feels to get there). Try to not do the buttwink if possible, some is manageable but be careful. Drive your knees outward, i promise if done correctly, this will create more torque in the hips giving you alot more rebound out of the hole.