Thanks OG, for checking on me.
Quick, disabled bench day.
Bench: 45 x20, 135 x5, 185 x5, 225 x5, 245 x3, 3, 3, 3, 2, 2, 225 x5, 185 x10.
Chest Supported Rows: Some x 10, 10, 10, 5, 2, 2, 10, 10.
Incline DB Bench: 60s x 15, 11, 11.
Notes: That’s it, I had 40 minutes till Costco closed and had to get this in first. I couldn’t bend my knee, so nothing fancy. Leaving tomorrow morning at O’ dark 30.
Camping!
Would love to see some DLing video. You’re moving a good amount of weight!
When you ran Smolov what kind of benching did you do as far as sets and reps and weight percentages go? Last time I did Smolov I had a real hard time doing anything besides the Smolov. I was so wasted physically from the squatting I needed every off day to recover so my bench work sucked.
Ksnap, thanks for checking in. There is a 405 x 8 DL video a page or two back, I’ll squirt some more video when I get a chance.
GV, I did not bench during the base phase, just squats, then during the switching and intense phase I hit bench and press hard twice a week using a Smolov-like rep scheme. It worked great, my bench hasn’t improved like that before or since.
HIIT: on vacation still, skiing my ass off on the mighty Columbia.
JJack a word of advice here: On moving up your bench do your 5/3/1 day or whatever your doing and then do your accesories. Second upper body day: Do 80% of what you did on your main day( Main exercise for amount of weight) and do your accesories ( your OHP is an accesory).
Most people cannot make any real progress on both lifts at the same time. Problem is when you grind with the OHP press and then grind with the Bench same week it is hard to recover–if your willing to go to a 3xweek over a 4/day split then have at it and ignore my advice.
If you really want to move your bench up -there is some good programs to follow.
Hope I did not confuse you
Rick, I think i got what you are saying. I also think another problem with bench is my elbows start to really hurt when I do enough of it to improve.
Notes: I’m back from vacation and still haven’t deciding on programming for a new cycle. I am also pretty torn up from skiing. I skied enough to eat huge piles of garbage and not gain any weight while away. It was a really great trip.
Side notes: One of my buddies who hasn’t skied in a while decided to give it a go. He lasted about 30 seconds before he wiped out, broke his ribs, tore cartilage from his ribs, and bruised his liver. Fortunately a CAT scan of his liver indicated the damage was not serious. But he hurts like a motherf*cker right now. Good times.
Man I love to Columbia in Summer, it stayed flat like this until around noon when the thermals started to blow and air temp. stays around 90.
jjackkrash’s 5-3-1, 5’s day, deads, TM 430.
Deads: 45 x20, 135 x5, 225 x5, 275 x3, 315 x3, 365 x5, 5, 5, 5.
Zercher (from pins just below parallel): 135 x5, 185 x3, 225 x1, 275 x1, 315 x1, 335 x1, 355 x fail.
GMs: 135 x5, 155 x5, 175 x5.
Notes: My knee aches and my hands hurt from torn calluses, but its good to be back in the gym.
The hurts just mean you’re alive. Looks like a solid day of lifting.
AWESOME! enjoy !!
5’s day, bench, TM 250 (whatever this means anymore).
Bench: 45 x20, 135 x5, 185 x5, 225 x5, 5, 5, 5, 5.
Krock Rows: 125 x27.
Incline DB Bench: 60s x10, 75s x10, 90s x10, 70s x10.
WG BB Rows: 135 x20, 15, 15.
Notes: It was a hard day in the gym, my hands are pretty torn up from skiing and I was having a hard time not bleeding all over the place. Krock rows were especially a bitch. I hope everyone had a great labor day weekend.
Were you using a strap when doing the Krock Rows? 125 x 27 is great. My max right now is 86 x 25 but I hope to increase that fairly soon.
GV, no straps, and they were pretty sloppy at the end, although I try and make sure to get a full range of motion. I really feel gassed after those things.
That’s good hand strength not to mention excellent upper back work.
Damn fine Krocs dude.
Great pic, your kid is accumulating some awesome memories!
Your grip strength must be insane. Is that from the waterskiing? Or is it a chicken/egg thing?
Thanks for stopping in, fellas, I appreciate it. Punny, I don’t think the skiing hurts grip strength, that’s for sure, but I really don’t think about it much. I’m just glad I can hold on to the line these days and its nice not being so heavy.
5’s day, squats, TM 380.
Squats: 45 x20, 135 x5, 185 x5, 225 x5, 275 x5, 325 x5, 5, 5, 5, 5.
Front Squats: 135 x5, 185 x3, 225 x3, 275 x1.
Notes: Today was tougher than I expected, but the squats were deep and I feel wiped out in a good way. I was going to try for a double on the last front squat, but I was fried by the time it hit it. Now for some birthday cake and ice cream, the boy turned 5 today. Good times.
You look like the proudest Papa around. Is 5 years old a wondrous age to watch? I’ll bet your son’s a handful. Good work on the heavy front squats-keep pushing them.
