[quote]SamMcLoughin wrote:
This was what your bench looked like today in terms of time.[/quote]
Sorry for the long rep, had to wait for my triceps to decide they wanted to kick in.
[quote]SamMcLoughin wrote:
This was what your bench looked like today in terms of time.[/quote]
It would be Mark Bell lol
Congrats on the 2 plate bench buddy!!!
27th December:
A. Oly Squats:
Barxsomex2
60kgx5x2
80kgx5
90kgx1
110kgx1
120kgx1
130kgx1 (Depth PR over the single of this last week)
132.5kgxfailx2 (Legs Y u no work?)
120kgx3
B. Smolov Front Squats (Did sets of dips between sets):
5 sets of 7 @ 92.5kg (Volume/Rep Pr)
C. Squat Lockouts (Pins just at my sticking point):
70kgx3
110kgx3
150kgx3
190kgx3
210kgx1 (Counting this as a PR as it’s my first time doing em!)
Notes:
Pissed about the fails at 132.5kg, felt tight and sluggish going in today so I suppose it is to be expected after a 2 day lay off. I’ll have it by the end of the week though. Front squats were brutal as always, my energy levels completely crashed by the 3rd set so the last 2 were an epic struggle to get under the bar. Just about made it through though… More front squatting tomorrow…Oh joy.
Good work powering on with solid front squats after the squat fails! Your lockouts seem strong. Makes me want to see what I could handle with limited ROM, but I’ll resist for now.
Welcome to the 2 plate bench club!
[quote]ashylarryku wrote:
Welcome to the 2 plate bench club![/quote]
Thanks ashy, it felt good to hit it finally. Kind of my first milestone towards having a decent bench I guess! Hopefully bigger things will happen with my bench when I try out smolov for bench in a couple of weeks.
[quote]jake_j_m wrote:
Good work powering on with solid front squats after the squat fails! Your lockouts seem strong. Makes me want to see what I could handle with limited ROM, but I’ll resist for now. [/quote]
Thanks, I had them set up just at my sticking point when I oly squat which is just a few inches above parallel after I bounce out of the hole. If I can get the weight above that sticking point I can usually lock it out, but If I am going to fail the squat Its always going to be at that point. As for soldiering on with the front squats I’d like to say it was a personal choice to do so, but smolov doesn’t give you options like that haha!
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Good work powering on with solid front squats after the squat fails! Your lockouts seem strong. Makes me want to see what I could handle with limited ROM, but I’ll resist for now. [/quote]
Thanks, I had them set up just at my sticking point when I oly squat which is just a few inches above parallel after I bounce out of the hole. If I can get the weight above that sticking point I can usually lock it out, but If I am going to fail the squat Its always going to be at that point. As for soldiering on with the front squats I’d like to say it was a personal choice to do so, but smolov doesn’t give you options like that haha![/quote]
Sounds good if you want to strengthen your lockout, but if you want to improve your weakness, then you should set the pins right in the hole.
[quote]spar4tee wrote:
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Good work powering on with solid front squats after the squat fails! Your lockouts seem strong. Makes me want to see what I could handle with limited ROM, but I’ll resist for now. [/quote]
Thanks, I had them set up just at my sticking point when I oly squat which is just a few inches above parallel after I bounce out of the hole. If I can get the weight above that sticking point I can usually lock it out, but If I am going to fail the squat Its always going to be at that point. As for soldiering on with the front squats I’d like to say it was a personal choice to do so, but smolov doesn’t give you options like that haha![/quote]
Sounds good if you want to strengthen your lockout, but if you want to improve your weakness, then you should set the pins right in the hole.[/quote]
Good point, might try doing them from the pins but set up at parallel. Cheers for the input.
[quote]phlegms wrote:
[quote]ashylarryku wrote:
Welcome to the 2 plate bench club![/quote]
Thanks ashy, it felt good to hit it finally. Kind of my first milestone towards having a decent bench I guess! Hopefully bigger things will happen with my bench when I try out smolov for bench in a couple of weeks. [/quote]
I think volume on bench is usually the way to go for most people. Everyone that I have talked to about 5/3/1 style training for bench press (i.e. working up to 1 top set for the day) says their bench doesn’t progress much, if at all, and even regresses sometimes.
I’m sure smolov will give you some decent results!
[quote]ashylarryku wrote:
[quote]phlegms wrote:
[quote]ashylarryku wrote:
Welcome to the 2 plate bench club![/quote]
Thanks ashy, it felt good to hit it finally. Kind of my first milestone towards having a decent bench I guess! Hopefully bigger things will happen with my bench when I try out smolov for bench in a couple of weeks. [/quote]
I think volume on bench is usually the way to go for most people. Everyone that I have talked to about 5/3/1 style training for bench press (i.e. working up to 1 top set for the day) says their bench doesn’t progress much, if at all, and even regresses sometimes.
I’m sure smolov will give you some decent results![/quote]
Never heard this myself- seems strange so many around these logs are trying it for bench in particular if that’s the case.
I was basically doing the same thing for bench (3 sets, only one to failure) before anyway, just with less structure, generally higher reps and similar week to week weights rather then based on %… interesting though
[quote]jake_j_m wrote:
[quote]ashylarryku wrote:
[quote]phlegms wrote:
[quote]ashylarryku wrote:
Welcome to the 2 plate bench club![/quote]
Thanks ashy, it felt good to hit it finally. Kind of my first milestone towards having a decent bench I guess! Hopefully bigger things will happen with my bench when I try out smolov for bench in a couple of weeks. [/quote]
I think volume on bench is usually the way to go for most people. Everyone that I have talked to about 5/3/1 style training for bench press (i.e. working up to 1 top set for the day) says their bench doesn’t progress much, if at all, and even regresses sometimes.
I’m sure smolov will give you some decent results![/quote]
Never heard this myself- seems strange so many around these logs are trying it for bench in particular if that’s the case.
I was basically doing the same thing for bench (3 sets, only one to failure) before anyway, just with less structure, generally higher reps and similar week to week weights rather then based on %… interesting though
[/quote]
In all honesty, I think increased volume works for pretty much any lift.
28th December:
A. Military Press:
Barx10
30kgx5
40kgx3
50kgx3
57.5kgx3
60kgxfail (Lul wut)
60kgx1
65kgx1
67.5kgx1 (Pr)
70kgxfail
B. Push Press (Dips in between sets):
70kgx3
80kgx3
80kgx3
85kgx1
75kgx6
C. Smolov Front Squats:
7 sets of 5 @ 97.5kg (PR. Made me want to die.)
Notes:
Smolov is hard…
Shit! Good session man!
[quote]jake_j_m wrote:
Shit! Good session man! [/quote]
Yeah didn’t feel like it at the time. My quads are seriously starting to hate me…
Looking good mang
I really want to try smolov for my squat. As soon as I’ve given 5/3/1 a fair run, I think I might have to.
[quote]jake_j_m wrote:
I really want to try smolov for my squat. As soon as I’ve given 5/3/1 a fair run, I think I might have to.[/quote]
Im just running the base mesocycle so far, and it is brutal. But you will adapt and get strong so long as the recovery is there. I’m in love with this style of programming.
[quote]spar4tee wrote:
Looking good mang[/quote]
Thanks, just following your lead.