I definitely prefer this form. Quite the arch you’ve got going.
Are you holding your breath throughout the set? It looks like you’re taking breaths after every rep. Perhaps you could try holding your breath. I feel that helps me keep tight when I’m not doing many reps.
The weight might be comin on faster because of rebound still from the RFL. Especailly if you dont seem to be getting softer.
@samoth: Hoped for some arch 'mirin, didn’t realise I was utilising it so much, but my stroke is still super long. Good point about the breathing, to be honest I’ve just been using my natural “breath in on the way down/at the top, breath out as I press” but I will try and consciously think about it and see if it helps tightness, thanks.
@ryan: Yeah, it’s a somewhat mild rebound, but that’s all that’s to be expected when I definitely lost some fat as well as water weight. Might start having 70g or so of carbs in shake form with breakfast to bump up overall macros, eggs have been more like 6 then 10 some days, so need the calories from somewhere.
Nice controlled reps, good acceleration on the bar, strong arch. Agree with samoth about the breathing, but you are making strong gains on this!
Looking pretty lean too.
[quote]Jab1 wrote:
Nice controlled reps, good acceleration on the bar, strong arch. Agree with samoth about the breathing, but you are making strong gains on this!
Looking pretty lean too. [/quote]
Thanks man. Form is about as good as it’s going to get at this stage unless I completely change my style or get coaching. Re the leanness: couldn’t be less flattering- taken at night with the only light being the strong LED from a few feet away on my phone camera. Considering this I wasn’t too displeased, haven’t put on any fat since the end of RFL yet anyway it would seem.
Smolov Bench Final Day: Week 3, Day 4
Bench
Extensive warmup
3 minute rests -
94/207 x 3 - 94/207 x 3 - add wrist wraps - 94/207 x 3 - 94/207 x 3 - 94/207 x 3 - nearly died on 3rd rep
5 minute rests - 94/207 x 2 - 94/207 x 2 - 94/207 x 2 - 94/207 x 1 + F - 94/207 x 2
6 reps short - 94/207 x 2 - 94/207 x 2 - 94/207 x 2 Volume PR
Just 13 bench work sets then… 34 in total this week. Hoping to hit a significant PR in 7 days time considering my left bicep was still far from perfect and my shoulders in general are pretty battered, so the recovery time should help a ton.
^ Combination of beltlessness and severe doms from only 2 sets result in this lulsworthy final set…
AM Session - Smolov Squat Base: “I Hate Myself” (Day 1, Week 1)(
Squat
Nearly all reps A2G/All beltless - 112/247 x 9 - 112/247 x 9 - 112/247 x 9 - 112/247 x 9
I’ve discovered why my squat sucks… it’s simply because I’m piss weak and have clearly been cutting depth at parallel way too often as well as relying on my belt way too often. From now on balls deep and avoiding belt as much as I can. A2G beltless squatting (especially high rep) is literally my most hated exercise in terms of how hard it is mentally to push myself to the limit on it… so it seems reasonable to have 12 sessions in 3 weeks again…
Where did you get your wrist straps from? Do you find that they help? I benched today and my wrists felt pretty rubbish when I was going heavier.
I noticed your knees cave in when you’re about half way back up. Do you point your toes out? If not, do so. Force the knees your. You should feel your hips light up after the first set and then be sore as fuck the next week. Just an observation. This is just advice. You can do whatever the FUCK you wanna do.
CS
@rattler: strengthshop.co.uk- same place as where my knee sleeves and oly shoes are from, great site! I’m trying only use them when I need them as I believe learning to grip the bar as hard as possible and not cock the wrist forward or back is essential and like to limit training tools to when I have to use them. My wrists just felt like they needed a little support so I added them for that 3rd set. In general I use them whenever maxing and if I’m 5/3/1ing usually the top set for that.
@CS: I was surprised at the amount of knee cave! Looks pretty shocking, haha. I pointed my toes out for a long time but started reading a lot of things saying that it is more of a crutch in order to not have to think about pushing the knees out as much (or something along those lines promoting having feet straight on). Regardless, your squat coaching is from Ed Coan… so I will definitely film next session and see how my knees look with feet pointed slightly out.
^great form mayn, beautiful form
PM Session: Back
Pull-ups
BW x 5 - BW x 5 < called & moved on, was nagging my bicep injury and couldn’t have pushed hard enough for gainz
Underhand Barbell Rows
90/198 x 8 - add straps - 100/220 x 8 - 110/243 x 8 PR - 120/265 x 3 PR <lul
Kroc Rows
61.8/134s x 8 - 71.6/158s x 8 PR - 81.6/180s x 4 PR PERFECT FORM SEE VIDEO
Pullovers
LR - 20kg plate x 15+ - drop 10kg plate x 10+
I see no video but man a 81.6kg (strange number?!) dumbbell is something I can only dream of. 50kg limit for the rest of summer 
[quote]jake_j_m wrote:
@CS: I was surprised at the amount of knee cave! Looks pretty shocking, haha. I pointed my toes out for a long time but started reading a lot of things saying that it is more of a crutch in order to not have to think about pushing the knees out as much (or something along those lines promoting having feet straight on). Regardless, your squat coaching is from Ed Coan… so I will definitely film next session and see how my knees look with feet pointed slightly out.
[/quote]
Mine are actually at about a 30-40 degree angle. Kind of wide, but it works.
CS
Your last bench vid was WAY better than your first. The issue with the first one not being “powerlifter style” has nothing to do with not locking them out (in my eyes), it has more to do with the elbows not being tucked on the way down than anything else. On your latest vid though, you can see the difference and it keeps you tighter and will actually work on increasing your bench.
Also, if you’re weak off the chest, pause every rep, and you won’t be anymore.
Will be following…
@rattler: It should appear in this post shortly, if not then it hasn’t passed moderation because forms too bad. Yeah the adjustable DB handle/collars weigh 1.6kg and then I have two 20kg plates on either side, it works for rows! I highly recommend an adjustable handle.
@CS: That’s crazy wide, not sure if it vibes with lifting in oly shoes (as I do) or if having a heel bares no relation to foot angle but I’ll certainly experiment.
@ink: Thanks man! I hadn’t really thought too much about tucking and flaring and I know if I over-tuck it feels way worse (to me) then actually the natural flare I get, but I hear a slight but deliberate tuck is the way to go. I hear you on the pausing- my weakness off the chest seems to have actually reduced a lot after benching focusing on that ROM a lot, so now it may just be mid-range that’s more of a struggle (as swholemilk wisely predicted). I do really enjoy paused bench though and will be definitely using them at times from now on. Intend to try and hit a paused PR after going for the touch and go PRs.
Delts
Klokov Press (resetting on traps each rep)
40/88 x 6 - 40/88 x 7 - 46/101 x 4 - 50/110 x 1 Default PRs
Seated DB Laterals
21.6/48s x 8 - 21.6/48s x 12 - 21.6/48s x 13 Recent PR - 21.6/48s x 5 - 11.6/26s x 14 - stand up + 2 reps
Inc. Bench R. Delt Swings
17.6/39s x 8 - 19.6/43s x 8 - 21.6/48s x 8 Recent PR - 21.6/48s x 5 - drop - 11.6/26s x 20 - drop - 5/11s w/ squeeze x 6
Session felt good- klokov’s feel awesome and that’s the last pressing now before bench maxing in 5 days, done mostly for rehab and experimentation purposes. Will be getting a full arms and calves day in tomorrow, excited.
Standing up mid-set, da fuq?
Also I was wondering what the deal was with the weird numbers.
[quote]SamMcLoughin wrote:
Standing up mid-set, da fuq?
Also I was wondering what the deal was with the weird numbers.[/quote]
wut?
numbers are just the weights plus the DB collar/bar weight of 1.6kg and pounds are just done via google rather then times by 2.2 because I’m weird like that
Standing up mid lateral set, just seemed odd.
[quote]SamMcLoughin wrote:
Standing up mid lateral set, just seemed odd.[/quote]
Oh right. Nothing too crazy, just extended the already-dropped-once-set by being able to cheat more stood up… as you can see I was dead by this point and only 2 reps made it almost pointless.
Yeah the video came up. That dumbbell looks cool. Might have to invest in one to take to the gym with me. I’ve always wanted to dumbbell row 100kg…