[quote]jake_j_m wrote:
Upright Row (wide grip- squeeze lower traps)
[/quote]
Your shoulders will explode and kill you!
[quote]samoth2 wrote:
[quote]jake_j_m wrote:
Upright Row (wide grip- squeeze lower traps)
[/quote]
Your shoulders will explode and kill you![/quote]
Ha. Funny thing is close grip actually does feel like it’s snapping my shi’ up. Wide grip feels 10x better, no pain, great contraction.
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
[quote]jake_j_m wrote:
Upright Row (wide grip- squeeze lower traps)
[/quote]
Your shoulders will explode and kill you![/quote]
Ha. Funny thing is close grip actually does feel like it’s snapping my shi’ up. Wide grip feels 10x better, no pain, great contraction. [/quote]
How high are you pulling? Just until the arms are parallel to the floor or higher?
[quote]samoth2 wrote:
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
[quote]jake_j_m wrote:
Upright Row (wide grip- squeeze lower traps)
[/quote]
Your shoulders will explode and kill you![/quote]
Ha. Funny thing is close grip actually does feel like it’s snapping my shi’ up. Wide grip feels 10x better, no pain, great contraction. [/quote]
How high are you pulling? Just until the arms are parallel to the floor or higher?[/quote]
On which rows? Wide grip I am pulling until I get hard lower trap contraction… hands going only as high as rib cage area. Narrow grip It would be arms parallel but still feel very awkward there.
Smolov Squat Base: Week 3, Day 2 & Coan Bench: Week 1, Light Day
Squat
135/298 x 7 - 135/298 x 7 - 135/298 x 7 - 135/298 x 7 - 135/298 x 7
Very tough squatting today. Hips starting to feel a little beat up and not happy with getting deep enough consistently… but overall… glad to be not missing reps. Just 2 more sessions before max testing.
Light/Speed Bench Press
68/150 x 10 - 68/150 x 10
Dips
BW x 8 - +10/22 x 8 - +20/44 x 3 < First time doing standard weighted dips (rather then weighted bench dips) in months. If I could make my dipping strong I’m sure my bench would benefit… but it’s a very uncomfortable movement on my shoulders.
Tricep Band Pushdown x 10 - LR - 11 - LR - 6
Plate Flyes / Tricep OH Band Ext. Superset 5/11s x 20 / x10 - 5/11s x 8 / x9 - 5/11s x 5 / x6 < just pump stuff after dips.
Looking forward to a big PR in the squat soon.
@rattler: So am I man. I’m starting to think wider stance might be key to my structure squatting big weights (I have wide hips so it follows wider stance SHOULD feel more natural- duh)
Bi’s
Cross-body Hammers (tri flex at bottom)
24.6/54s x 10 - 26.6/59s x 10 PR - 28.8/63s x 8 PR -prs are for form, 70s w/ real sloppy form in past-
DB Inc. Curls (strict)
13.6/30s x 8 - 15.6/34s x 8 - 17.6/39s x 6 (+1 from last week)
DB Alt. Curl (loose)
21.1/47s x 8 - 23.1/51s x 8 - 25.1/55s x 5
Reverse BB Curl
65/143 x 6 PR <goodshi
Smolov Squat Base: Week 3, Day 3
Squat
143/315 x 5 - 143/315 x 5 - 143/315 x 5 - 143/315 x 5 - 143/315 x 5 - 143/315 x 5 - 143/315 x 5
One of the the hardest squat sessions of my life. Knee’s are starting to feel the wear and tear of smolov and no doubt shaky technique. Still hoping for a PR for all my efforts- last day/10x3 tomorrow.
[quote]jake_j_m wrote:
Smolov Squat Base: Week 3, Day 3
Squat
143/315 x 5 - 143/315 x 5 - 143/315 x 5 - 143/315 x 5 - 143/315 x 5 - 143/315 x 5 - 143/315 x 5
One of the the hardest squat sessions of my life. Knee’s are starting to feel the wear and tear of smolov and no doubt shaky technique. Still hoping for a PR for all my efforts- last day/10x3 tomorrow. [/quote]
What was your old squat pr? Seeing as how this smolov has gone well I don’t see how you can’t get big gains from it. What’s the plan after smolov?
[quote]The Rattler wrote:
What was your old squat pr? Seeing as how this smolov has gone well I don’t see how you can’t get big gains from it. What’s the plan after smolov?[/quote]
Original PR after running full smolov cycle (3 week base, test, 4 weeks intense, test) was 170kg @ about 194. I attempted to run base using the 170 figure despite weighing more like 186 after RFL and a holiday… it didn’t pan out well. So I tested my max and got 160 at perhaps 188 and have been running base cycle with that number. Since my morning weight is about 191-192 at the moment… 170kg is my minimum aim but I would prefer a true all time PR. 180kg would be very nice.
After I’ve finished this I’ll decide if I fancy suffering more and attempting smolov intense cycle or perhaps focusing on my deadlift for awhile if not.
Smolov Squat Base: Week 3, Day 4
Squat
151/333 x 3 - 151/333 x 3 - 151/333 x 3 - 151/333 x 3 - 151/333 x 3 - 151/333 x 3 - 151/333 x 3 - 151/333 x 3 - 151/333 x 3 - 151/333 x 3 3RM PR/Volume PR (Previous best performance was at the end of my first smolov full cycle: 147.5/325 x 4 x 3)
Knees so close to exploding. Still a work in progress to get every rep to PL depth… I tend to undershoot on the first rep and then the other 2 are either to depth or debatable. Form, form, form. I will be hammering foam rolling/mobility and warm-up a ton before max attempts in a weeks time, which I will film.
pop pop
[quote]spar4tee wrote:
pop pop[/quote]
snap ma shi’ up?
[quote]jake_j_m wrote:
[quote]spar4tee wrote:
pop pop[/quote]
snap ma shi’ up?[/quote]
Need to watch that show. In other news the top of my traps are seriously raw from high bar squatting 13 times in 3 weeks. Fun.
just creeped your log because I saw in the BOI that you were running smolov
nice job so far! I just finished week 2 day 1. Looking forward to seeing what happens to your maxes
[quote]browndisaster wrote:
just creeped your log because I saw in the BOI that you were running smolov
nice job so far! I just finished week 2 day 1. Looking forward to seeing what happens to your maxes[/quote]
Sweet, it’s a great programme if you survive it! I’m feeling good for them- I started the intense cycle with 155kg max and came out with 170kg max first time around… this time I used a 160kg max with the base so around the 4 plate range for maxing would be awesome.
Coan Bench: Week 2/Heavy Day
Bench
79/174 x 10 - 79/174 x 10
Paused CGBP
70/154 x 10 - 70/154 x 10 < Weight itself it easy, but I lose my setup around rep 5 and gradually get looser, making rep 10 about twice as long ROM as rep 1. Will work on staying tighter and not rushing the set just because it’s light.
Incline Bench
65/143 x 10 - 65/143 x 10
Again, this session surprised me in how hard it felt despite the low weights… I guess I’m not used to high rep sets at all and struggle to keep form throughout the whole set, especially with benching on a bad quality bench. I feel like Coan is going to smash my weak points to bits and provide great gains though.
Back
Pull-ups
BW x 8 - +10/22 x 8 - +20/44 x 5 - LR - BW x 12
BOR
100/220 x 8 - belt/straps - 110/243 x 8 - 120/265 x 6 - 130/287 x 3 < as heavy as I have been recently… will stick with overhand again for awhile or drop the exercise and work on something else…
Kroc Rows
53.5/118s x 8 - 56.7/125s x 8 - 61.2/135s x 8 (may have been heavier, DB unmarked) - 75/165s x 7 PR < First time I’ve used the 165s in this gym… felt so much better then home DB handle… reps were 10x cleaner and generally not pointless like my efforts with 180s at home ha. Would be sweet to kroc row these for 20-30 and then start deadstopping them.
Seated Cable Row
50/110 x 12 - 60/132 x 12 - 70/154 x 10 PR - 80/176 x 3 “pr” - burnout stuff with lat PD x some
Enjoyed today. Need to hit traps soon.
What’s the LR under pull ups?
Nice rowing. One of my goals is to row the 100kg DBs at my gym.