[quote]gorillavanilla wrote:
Grunts or no grunts that’s good progress.[/quote]
Should be better, but it’s progress!
1/29
Squats
2253
2503
2857
3151
205510
Planks 5*30seconds
1/30
Bench
2053
2353
26512
2951
3151
2055*10
Rows
1403
1603
1808
145510 supersetted
Dips 510*25lbs
2/2
2753
3103
35010
3851
4151
4351
255510
Overhead Press
1253
1403
1607
1155*10
Pullups superset with Dips
5510lbs (only 4 and 3 on last 2 pullup sets)
Got me 3 runs around the block in. Slacking on my stretching.
Go Ravens!
325 Squat - This felt really strong.
I think one reason 325 felt so strong was my prior lift I THOUGHT was 325 was actually 322.5…I had a 5 lb plate on one side and a 2.5 on the other…
Whole time I was under the bar I was thinking…this feels weird…I’m so weak…then I was thinking my set-up took forever and KPSnapper would give me a hard time.
325 Bench Sen Jr. spotting the Old Man
solid work all around
nothing like a little ashford and simpson
Strong benching…looks like your son got some gunzzz.
I think you would really benefit from a Smolov Jr. Bench cycle
[quote]kmcnyc wrote:
solid work all around
nothing like a little ashford and simpson[/quote]
Thanks. I think it was Anthem by RUSH on the bench video, but there is nothing like a little ashford and simpson…except a BIG ashford and simpson!
[quote]MattyXL wrote:
Strong benching…looks like your son got some gunzzz.
I think you would really benefit from a Smolov Jr. Bench cycle[/quote]
I think Jr’s arms are bigger than mine…he’s a Monk about working out…sometimes wish I had his discipline.
You reccomend the Jr. Smolov over regular?
I think I might jump ship on the 5/3/1 for the bench for a while…my squats and deads aren’t anything to write home about, but I feel my bench is pretty strong and I know Wendler’s bench is ten times mine so maybe I should stay on the 5/3/1, but that 325 last night was after 8 reps at 280, so not saying it would have shot through the roof had I not done the previous work, but…makes me think ths ‘balls to the wall’ last 5/3/1 set isn’t really buidling super one rep max strength…
Yeah I dont see why you couldn’t keep 531 for squat and dead, and run the smolov jr for 3 weeks. It will have you benching 12 times in that 3 week span. When I did the Smolov it was because of a groin issue so decided to hone in on one movement albeit still doing some leg stuff and dead-lifting weekly.
[quote]sen say wrote:
I think I might jump ship on the 5/3/1 for the bench for a while…my squats and deads aren’t anything to write home about, but I feel my bench is pretty strong and I know Wendler’s bench is ten times mine so maybe I should stay on the 5/3/1, but that 325 last night was after 8 reps at 280, so not saying it would have shot through the roof had I not done the previous work, but…makes me think ths ‘balls to the wall’ last 5/3/1 set isn’t really buidling super one rep max strength…[/quote]
I’m with you, been doing 531 for 7 cycles now and not getting enough frequency on the bench. I’ve just been getting the prescribed reps in, do a heavy single or two after, then pyramid back down instead of doing the BBB sets. Kind of a relative max depending on how i’m feeling that day.
[quote]sen say wrote:
You reccomend the Jr. Smolov over regular?
[/quote]
After looking at the full smolov I retract this question… 
[quote]Scotto wrote:
I’m with you, been doing 531 for 7 cycles now and not getting enough frequency on the bench. I’ve just been getting the prescribed reps in, do a heavy single or two after, then pyramid back down instead of doing the BBB sets. Kind of a relative max depending on how i’m feeling that day.
[/quote]
I like cranking out 8 reps at 280 and then calculating my ‘one-rep max’ based on the formula Wendler gives, but 2808.0333+280 comes out to 355…and…I’m pretty sure I’ll be falling off the bench if I tried 355. I think the 12 reps I got on 265 said my max was 375…felt on top of the world…but that 325 just barely made lockout.
Above 5 reps or so, the one-rep max formula starts to lose value pretty quick. Above 10 is totally useless. The 3 rep max is the “best” imo because you don’t need a spotter for that % of weight, and also doesn’t impact recovery (something old folks like me have to really watch) that much.
You’re a strong guy with a great bench for your weight. Why the focus on your best lift if I may ask?
[quote]punnyguy wrote:
You’re a strong guy with a great bench for your weight. Why the focus on your best lift if I may ask?[/quote]
Thanks.
I had been avoiding focusing on my best lift thinking my other 2 need work…especially my squat…so…why not focus on them to bring them up…but…then I got to thinking…why NOT work on my best lift…I think I’m 40 lbs away from a state record for my weight and age, so while it’s not THE most prestigious award it’d be something pretty cool.
[quote]punnyguy wrote:
You’re a strong guy with a great bench for your weight. Why the focus on your best lift if I may ask?[/quote]
Oh yeah…I’m also closer to a 400 lb bench than a 500 lb squat or 600 lb deadlift which I believe would be something to talk about…maybe I’m wrong…
400 lbs bench is a nice number to talk about. Plus the average person doesn’t even think about the squat or deadlift. When have you ever heard a gym smoozer ask how much do you squat? It’s always ‘How much do ya bench’ ya know.
[quote]sen say wrote:
[quote]kmcnyc wrote:
solid work all around
nothing like a little ashford and simpson[/quote]
Thanks. I think it was Anthem by RUSH on the bench video, but there is nothing like a little ashford and simpson…except a BIG ashford and simpson![/quote]
Good benching. Definitely Rush and its good to see kids Sen Jr.'s age who appreciate good music.
445 lb deadlift
