upload a vid of your forearm workouts …
[quote]spar4tee wrote:
upload a vid of your forearm workouts …[/quote]
I’ve tried various templates over the years for forearm work on the following sites:
www. youporn.com
www. redtube.com
Both have seen definite mass gains. I’ll try get up some vids in the near future.
Dat videeoh
[quote]pbclax1 wrote:
Dat videeoh[/quote]
DIS IZ 4 ALL U H8RS OUT DERE.
[quote]phlegms wrote:
[quote]pbclax1 wrote:
Dat videeoh[/quote]
DIS IZ 4 ALL U H8RS OUT DERE. [/quote]
i lold
4th January 2012:
A. BTN Rack Jerks:
40kgx3
50kgx3
60kgx3
70kgx3
80kgx1
80kgx1
90kgx1
90kgxmiss
B. Smolov Front squats:
7 sets of 5 @ 102.5kg (PR)
C. Machine Press:
5 sets
D. Lat Pulldowns:
somexsome
E. DB Rows:
5 sets of 10 @ 50kg
Notes:
Shoulder started acting up (have an impinged nerve in my shoulder which if it flares up makes my arm go tingly and my hand numb…) so I decided to cut the rack jerks short and skip any real barbell over head pressing movements which makes it flare up something awful. Just did a bunch of back work instead for dat pahmp. Front squats weren’t too difficult I guess, I was just finding it hard to keep the bar in a clean position with my shoulder feeling as shitty as it did.
Nice front squats. I’ve never done BTN Jerks seriously but when I tried BTN push press once (thesame?) even 60kg felt pretty hard where I could push press about 80kg. Weird exercise.
this felt appropriate
[quote]jake_j_m wrote:
Nice front squats. I’ve never done BTN Jerks seriously but when I tried BTN push press once (thesame?) even 60kg felt pretty hard where I could push press about 80kg. Weird exercise.
this felt appropriate[/quote]
Its kind of like a btn push press but instead of pushing the weight up you are trying to push yourself under the bar like in a split jerk. Just another way of hammering jerk technique.
5th January 2012:
A. Smolov Jr. Bench:
6x6 @ 80kg (Ez money, speed reps babbbyyy)
B. BB Shrugs (loose):
5 sets of 15, worked up to 170kg for 15
C. DB Shrugs:
3x15 @ 50kg (Paused at top)
D. Ez Curls:
4 sets, for da gurls?
E. Hammer Curls:
3 sets x 10
F. Seated Calf Raises:
5 sets, polish dem diamonds.
Notes:
Nothing Major, just a general fuck-around bro accessory day. Feels like my bench form is starting to come together and the leg drive stuff is starting to click.
6th January:
A. Smolov Front Squats (Last day of base mesocylce):
10 sets of 3 @ 110kg (PR)
B. B. Smolov Jr. Bench:
7 sets of 5 @ 85kg (Volume Pr)
C. Sumo Pulls:
60kgx3
100kgx3
120kgx3
140kgx1 (Sumo Pr)
145kgxfail (Couldn’t set up right)
70kgx5
110kgx3
130kgx3
140kgx1
Notes:
Brutal, brutal training today. Doing the 10 sets on front squats nearly killed me. If I had hit 1 rep at 110kg it would have been a PR, so to do it for 10 sets of 3 is testament to how well smolov can work. Bench Sets were easy enough. For the sumo pulls I was just messing around a bit trying out the form. Only ever pulled sumo once before so I still have a ways to go with nailing the form but I might stick with them for a few weeks and see where I can bring them up to.
Awesome work man! I’m considering working in sumo pulls in the near future to help build up the hips.
[quote]AquaCruzer wrote:
Awesome work man! I’m considering working in sumo pulls in the near future to help build up the hips.[/quote]
Yeah thats pretty much why I’m including them for the next few weeks to see what return I get from them. They also don’t seem to tweak my lower back as much as conventional pulls do. They also seem to absolutely torch your glutes in a way squats don’t seem to.
WTF @ that front quad performance!? Smolov be making me want to throw 531 out completely for squat building (despite not giving it a fair, balanced variables test lol). I would struggle to match that performance on fronts even if they were my first exercise.
[quote]jake_j_m wrote:
WTF @ that front quad performance!? Smolov be making me want to throw 531 out completely for squat building (despite not giving it a fair, balanced variables test lol). I would struggle to match that performance on fronts even if they were my first exercise. [/quote]
It was brutal, if had been able to muster up the energy to cry in the corner of the gym I would have. Luckily I had nothing left in the tank!
9th January 2012:
A. Smolov Jr. Bench:
8 sets of 4 @ 92.5kg (Pr, slighly easy money.)
B. Smolov Back Squats:
4 sets of 9 @ 100kg (Way harder than it should of been, lower back fatigued really easily)
C. Deads:
70kgx10 (Sumo)
110kgx5 (Sumo)
140kgxfail (Sumo, hips not working)
140kgx1 (Conventional)
150kgx1 (Conventional)
Looking good swoleo (that’s right I’m clever)
9th January 2012:
A. Oly Squats:
60kgx5
80kgx3
100kgx
120kgx1
130kgx1
135kgxfail (Glute cramped here, took this as a sign to let my body rest…)
B. Snatch Grip Deads:
70kgx5 x2
110kgx3 x2
120kgx3 x2
130kgx1 x2
C. Pendlay Rows:
70kgx10
80kgx3 x2
80kgx5 x2
85kgx3 x2
D. Ab Wheel:
5 sets of 8 (On knees)
E. Rope Climbs:
somexsome
Notes:
Body just felt broken down today, was feeling run down getting into the gym so wasn’t expecting big things from the squats. Glute cramped up on the 135kg attempt so decided to call it quits there as I was feeling like shit. Going to take it light this week with the squats (as you are supposed to after finishing the base mesocycle of smolov) and go heavy again next week. Snatch grip deads were stupidly hard, definitely a keeper.
Great work man! Out of curiosity, what kind of things do you do to help recovery, if at all?
[quote]AquaCruzer wrote:
Great work man! Out of curiosity, what kind of things do you do to help recovery, if at all? [/quote]
Foam rolling, napping and eating huge amounts of food. I’ll also usually do a little bit of stretching before I go to bed if I’m feeling particularly tight.
I need to foam roll and stretch more again. That benching is starting to get pretty legit, you’ll be catching up to your training partner if you keep this up 