you’ll be able to hear it for sure, no way you couldn’t! haha
methane PR!
God damn dude…you’ve been in England for less than 4 months and your teeth are already getting fucked up! lol
[quote]Adam-F wrote:
you’ll be able to hear it for sure, no way you couldn’t! haha
methane PR! [/quote]
Lol. It’s faint enough that if you didn’t know it was there you might not, but it’s definitely there. The pull looked easier than I thought it would also… probably because I was trying not to laugh the whole time. 
[quote]VTBalla34 wrote:
God damn dude…you’ve been in England for less than 4 months and your teeth are already getting fucked up! lol[/quote]
Lol. I do have to say though that the dentist I went to was the best dentist experience I’ve ever had.
You easily pulled that rep for sure, like you said - the hysterical laughter from knee height onwards was probably the main issue! lol
10-17-11 Modified Smolov Jr. Day 1, Week 1
Flat BB Bench
5x135
3x185
1x225
4x4x265
Standing DB Press
15x50
*Superset
Dumbell Row / Machine Fly
8x80 / 10x130
8x100 / 10x175
*Superset
V-bar Press Down / Rope Face Pull
40x50 / 40x35
EZ Bar Wide-Grip Preacher Curl
25x55
Started another round of Smolov Jr. today but I modified it a bit to hit some heavier weights.
10-19-11 Modified Smolov Jr. Day 2, Week 1
Flat BB Bench
5x135
3x185
1x225
5x3x280
Neutral-Grip Pullups *Gym weight = 245 lbs
5xBW
5xBW+25
3xBW+45
1xBW+70
1xBW+90
10xBW
8xBW
*Superset
1-Arm Machine Reverse Fly / Machine Fly
10x115 / 10x160
10x130 / 10x175
10x145 / 10x190
Dumbell Side Raise
15x30
Shrugs *Using Shoulder Press Machine
35x200(stack)
Face Pull *Wide-Grip Lat Pulldown Bar
10x55
10x85
10x115
Dumbell Curls
5x40
5x60
10x40
V-bar Pushdowns
30x55
2nd day of Smolov jr. I figure I should describe briefly what I changed about it…
Smolov Jr normally is…
Day 1: 6x6x70%
Day 2: 7x5x75%
Day 3: 8x4x80%
Day 4: 10x3x85%
Then you just pretty much add 10 lbs or so to every set for the following weeks.
I did this the first time but changed it this time to:
Day 1: 4x4x80%
Day 2: 5x3x85%
Day 3: 6x2x90%
Day 4: 8x1x95%
Pretty much going by that. If I keep up with the increases then the last day of the program I should hit 8x1x330. I’m hoping to keep up with the program since I am eating more again. Bodyweight still a bit under 240 in the mornings. Plan is to put on about 10 lbs but not go overboard like I normally do.
Then I will probably do a small deload and test my max… finally hitting 350 would be pretty nice but we’ll see.
Just an update on my issues in the last 2 weeks. I was having a ton of tooth pain so I went and got a root canal last week. Pain seemed gone for the first day or two then came back pretty bad so we thought it was infected and I got antibiotics. Pain continued pretty bad even though I was taking motrin and oxycodene. I tried to wait a little longer to see if the antibiotics would kick in but it only got worse. Pain was bad enough still while drugged up that I literally didn’t sleep the last two days. I finally got into the dentist at 9am and he determined I needed another root canal on the tooth right next to it and could fit me in at 11:30am. It was hurting pretty bad so he went ahead and numbed it up and let me sleep in another room until the surgery. I passed out right away and slept an amazing two hours in a dentist chair. Then afterwards I went home and slept from about 7 hours then got up for a few hours and went back to sleep for another 8 hours, haha. Jaw is aching a little bit right now but seems like a normal amount of pain after a root canal. Now I’m just hoping everything is cleared up.
I will definitely be flossing more from now on though. The funny thing is… my wife and I brush and mouthwash pretty much the same amount but we could both floss more often. She NEVER has even the slightest cavity though. I think some people are just more susceptible to teeth problems than others.
Didn’t train the last few days but gonna get in there today and continue the bench program and deadlifting on sunday!
10-22-11 Modified Smolov Jr. Day 3, Week 1
Flat BB Bench
5x135
3x185
2x225
6x2x295
*Superset
Supported T-bar Row / Seated DB Press
10x2 plates / 10x50
10x2 plates / 10x75
10x2 plates
Rope Cable Row / Rope Face Pull
20x50 / 20x35
- some tricep pushdowns and curls
Just an easier quick session gettin back in the gym plus they were closing soon. Pulling a PR tomorrow too so I didn’t do that much accessory back stuff.
pow:
10-23-11 BS Deadlift Program - Week 10 of 12
Deficit Deadlifts *3.5 to 4" Deficit
*warmups in kg… im not really sure, lol… last warmup was 230 kg I believe.
1x260 kg… (573 lbs) +28 LB PR!
*normal deadlifts
3x180 kg (396 lbs)
*video in above post
1-Leg DL’s
2x3x35kg
GM’s *deep rom
3x8x50kg
GHR
10xBW
8xBW
6xBW
+several sets of abs
Bam. Haven’t had a PR on deadlifts in a while so this felt pretty good. Bodyweight is still around 238 in the morning which is over 20 lbs less than when I pulled my previous best of 545. Accessory work went much better this week. Everything in those crazy kilograms and I don’t feel like converting it for the accessory stuff. 
Finally done with deficits and onto regular deads next week. My plan is to hit 600, HOPEFULLY for 2. That seems like stretching it but we will see. I am going to really find out my strength difference between deficits and regular, which will be good to know. I think I am going to stretch out this peaking cycle and after I hit 600 next week I will deload for a week. Then I will hit something like 625 which will be a 5 LB pr, and hopefully go up with decent speed. Then on to my attempt at 650. The world is great when everything goes as planned right? lol.
Adam thanks a bunch for posting the video. It’s great lifting with a fellow powerlifter.
Mighty impressive deficit dead. Great work.
10-24-11 Modified Smolov Jr. Day 4, Week 1
Flat BB Bench
5x135
3x185
1x225
1x275
8x1x310
*Superset
Machine Reverse Fly / Bent-over DB Rear Fly
20x100 / 10x20
15x100 / 10x20
V-bar Pushdown
30x50
1-Arm Cable Curl *no rest at all between arms / sets
3x10x25
Rope Face Pull
35x35
That’s it. Stayed light after the benching. Bench just felt heavy as crap today. I think it’s because I maxed on deadlifts then probably didn’t eat enough and just felt a little worn down. Although, even though the bench just FELT heavy, I still managed to get all the reps. Just gotta make sure I am eating more. I weighed 237 that morning, which is actually a pound down…
It’s funny, because after dieting for a couple months I think my body has become a little better at maintaining, and I also feel like I am eating more than I actually am probably. Just gonna start downing a couple more shakes with oatmeal in them every day.
[quote]bugeishaAD wrote:
Mighty impressive deficit dead. Great work.[/quote]
Thanks man. Hopefully I can keep hitting my target weights now that I am back to regular deadlifts next session.
10-25-11
Back Squats
5x135
3x225
1x275
1x315
5x1x365
5x315
+couple sets of leg curls, leg ext, and abs.
Still sore from last deadlift session so I just got in a bit of squatting. Gonna start hitting squats hard and heavy again in a couple weeks.
10-26-11 Modified Smolov Jr. Day 1, Week 2
Flat BB Bench
5x135
3x185
1x225
4x4x275
+just a ton of high rep upper back stuff and some light pushdowns and a lil bit o curlin.
Bench was pretty hard, but doable. Just trying to eat a lot and keep up with my recovery. Rest day tomorrow then bench again friday… then pulling 600 on saturday for hopefully multiple reps. After that I think I am going to do a deload week… kinda feelin like it would be beneficial. Then I will do another week or two then test my max.
I was thinking about it though, and back home we had a nice deadlift bar and here I am using just a regular bar with crappy knurling at the base gym. So if I can hit a pretty good PR I will be very happy. Adam’s bar is much better but I have been spoiled with the texas bar back home. I was talking to the wife and I may even try to get a deadlift bar of my own for christmas, lol. I would just take it with me when I do deadlifts.
10-28-11 Modified Smolov Jr. Day 2, Week 2
Flat BB Bench
5x135
3x185
1x225
1x275
5x3x290
*Circuit
Machine Reverse Fly / Machine Fly / V-bar Pushdown *no rest between circuits
10x100 / 10x160 / 20x50
10x100 / 10x160 / 20x50
DB Curl
12x40
That’s it. Benching took me longer than I expected plus I am going for a deadlift PR tomorrow so I didn’t do that much back stuff, and I feel like I’m barely keeping up with my recovery to bench so I’m keeping accessory stuff to a minimum.
Bench felt heavy again, but I still managed the sets. I barely finished the last rep of the last set though, it was pretty slow. I miss having good training partners and a good liftoff when you want it. Although, I figure since I am lifting off everything myself now, when I go to test my max in a few weeks I am going to find someone to help me, and I think it will definitely help me put up a little more weight. Overall though, I think my bench strength is doing pretty well right now but hopefully I don’t hit a wall… we’ll see… it’s just an experiment right now. The modifications I’ve made are definitely a lot harder than when I did the actual Smolov Jr. so we will see if it pays off in the end or I just crash and burn, lol.
DEADLIFTS TOMORROW. Gonna get a video of it. I hope it goes well… my legs/back have been tight and sore all week but I’ve been doing a lot of stretching and they are feeling better now. I just want to hit this rep PR tomorrow with 600, then I will deload.
good luck for the deadlifts fella!
[quote]Adam-F wrote:
good luck for the deadlifts fella![/quote]
Just got back. They went horribly. So fcking pissed right now.
I was warming up and fcking 475 felt heavy so I went to 535 and it started moving but felt so heavy I said fck it and stopped and left the gym.
Clearly I’ve burnt myself out. I hit 573 from a big deficit last week and this week 475 from the floor felt heavy and 535 barely moved.
In the back of my head I knew this though, but I just kept saying I want to hit this 600 then I will deload. It’s clear I should have deloaded after that 573 deficit last week. Last week was the 10th week of the deadlifting program and I hit a nice PR on the deficit, and it was pretty damn heavy. I should have been happy with that and deloaded…
I’ve felt so beat up all week, and warming up on deadlifts today my low back felt way too tight, my hamstrings and hips just felt destroyed too. I’ve been stretching all week hoping it would help but obviously I am just too worn down. I also have felt REALLY unmotivated to do anything the last week or two, and have been sleeping fitfully and waking up a lot more than normal. I also haven’t been hungry or felt like eating the last week or so. I suppose these are all signs of what was coming.
Since I didn’t even try the 535 because it felt like it was barely going to move, I’m not sure exactly how I should go about recovering and getting back to it. I’ll figure out something.
10-31-11 Bench
Flat BB Bench
5x135
3x185
1x225
1x275
1x315
1x335
1x350 +5 LB PR
Incline BB Bench
5x135
5x185
5x205
Incline DB Neutral-Grip Bench
5x50
10x80
Lat Pulldowns
5x100
5x160
5x205
5x235
20x145
*Superset
V-bar Pushdown / Rope Face Pull
20x50 / 10x50
20x50 / 10x50
+couple sets of curls and one of db side raises…
Well, I was doing the bench program but I had a couple days rest and said screw it, I’m gonna get back to hitting heavy singles. Bench was feelin good so I just kept adding weight and hit a PR. I haven’t hit a PR on bench in a while and when I hit 345 it was several months ago and I weighed about 20 lbs more than I do now.