[quote]arramzy wrote:
Damn has anyone tried running smolov jr before? I just did my 7th workout with 220 8x4… I can’t say that I wasn’t gonna finish but it’s just starting to feel like sooooo much benching… Do you think that for a non-enhanced lifter running only the first 8 workouts of the meso a good plan to avoid total overtraining? I’ve only been doing 3xweek but as I am on crutches my tris and chest and shoulders are getting demolished. Thoughts?[/quote]
I injured my ankle at football practice about a week and a half ago so I decided to give smolov jr for bench a try aswell. Im doing the whole thing narrow grip (about an inch inside shoulders) since its a little easier on the body and I started failing my bench at lockout anyways. Hopefully I can kill two birds with one stone haha. Im attempting to do the four workouts a week and just finished the second week of 6x6, my triceps were definately destroyed afterwards luckily I havent been sore afterwards yet hope that continues. Good luck with your progress let me know how it goes.[/quote]
Tested my max bench on Monday and got 375lbs with 5 or 10lbs left in me. So thats a 20-25lbs increase off smolov!
[quote]2-SCOOPS wrote:
hey black angus, didn’t know that you were gonna do a nasa meet so close to where i train. where do you lift at if i may ask?
also thought i’d throw my results in. UPA nationals in illinois, weighed in at 196.4 and totaled 1664 raw and hit my 705 squat.[/quote]
Fuck I give up, Plz go.
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Just kidding, I would give my left testicle to achieve that total and squat.
Is there a place that you have given your training history? I would love to see what you did that got you to where you are now.[/quote]
haha, well i keep a training log on here, but unfortunately didn’t keep one when i made my progress from a 400lb squat to a 600. but i still remember most of what i did to get there.[/quote]
Lets hear it then[/quote]
Yes please.[/quote]
well it’s basically what i do now but with more volume and worked on form more, but nobody ever takes my advice.
Brand new to the site. Read alot of different posts on alot of different topics but really like this one. I am currently in Afghanistan, and got back into a routine after a year off. I know, I know. But I was in a routine in Iraq for a year and when I got back I wanted to spend every second with my wife and kids before I came out here. I am a Marine, and seem to fill the void of not having my family with lifting.
Anyway, PR a year ago for each lift- 275 bench, 335 squat, 485 deadlift, nothing but a belt and wrist wraps. Trying to get back up there now. DL is still pretty solid, probably 425 right now but the rest is pretty weak. Amazing what a year of just running and pull-ups will cause you to lose. Last max bench was 225 and haven’t done squats, no power rack or cage so really can’t. Just wanted to say I dig this thread, and the whole T-Nation site.
As an aside, Liquid Mercury- I am currently using the C2 Erg for cardio, and your thread on that is very informative, thanks. I agree with you, that machine is friggin’ brutal, I hate it. It probably doesn’t help that we are in a tent for a gym and no A/C. It’s currently about a 100 deg. and getting hotter. It beats my ass 3 days a week.
I am currently 172 at 5’7". PR’s in Iraq I was 176-178
Yah I know your pain about erging in hot places. In Atlanta we get temps 100+ throughout the summer and even coaching out there sucks, much more so when I’m actually on the damn thing.
Sumo’d 565 off 2" blocks today at the school gym w/ a Texas Power Bar. Moved quick, however the lockout was a bit slow, but grip was not an issue. 99% sure I can get this off the floor with a deadlift bar.
I have never really trained Sumo outside of starting 5 or so weeks ago, so I’m hoping I can get this up over 600 within the year by smashing.
BW was 180 in underwear, fed, and hydrated.
Still can’t squat for shit, but bench is coming along nicely.
[quote]chazdaman wrote:
What is the best deficit to DL off of? or what’s the difference from 2-4 inches.[/quote]
I’ve tried deficit pulls a couple of times to fix a weakness off the floor. I was probably closer to 4" than 2" and I didn’t get shit out of it. It screwed with my form too much, where I am was not breaking the bar off the floor in the same position as I would be if I were pulling from the floor. If I try them again, I will use a smaller deficit.
Adding a couple cycle of speed pulls in ended up fixing it. I’m still weak off the floor conventional, just less weak off the floor. These never ended up staying in the rotation though, as I’m stupid and switched from something that worked for me to something that probably didn’t as I was stalled out badly after removing them.
I never felt that I got much out of deficit pulls. Then again, this was back when I didn’t completely know what I was doing, so I probably wasn’t even doing them right.
One thing that I did find that helped, however, was doing deficit pulls as my warmups, then moving back to regular for my work sets. This made the ROM feel so short and everything seemed a bit easier. I might go back to doing that, actually.
@theuofh: Yea I think 4" is a little much. What I’m thinking is maybe 1-2" is ideal, but want some feadback form others.
@blackangus: That sounds pretty cool. What about working up to a heavy set of deficit pulls into a heavy set of regular pulls. By heavy I don’t mean a RM, but rather something you can dominate. Idk I might give this a go tuesday, see what happens.
Chaz, Josh has got me pulling off 3" deficits though I don’t know if I’m pulling exactly off 3" as I’m just stacking 2 45 lb plates on top of each other and standing on them.
[quote]LiquidMercury wrote:
Chaz, Josh has got me pulling off 3" deficits though I don’t know if I’m pulling exactly off 3" as I’m just stacking 2 45 lb plates on top of each other and standing on them. [/quote]
[quote]LiquidMercury wrote:
Chaz, Josh has got me pulling off 3" deficits though I don’t know if I’m pulling exactly off 3" as I’m just stacking 2 45 lb plates on top of each other and standing on them. [/quote]
Need a bit of an opinion from everyone, I’m currently sitting at 170 (sub 10% body fat) and have set a goal of a 495 lb DL by the end of the summer. Currently, I can pull 405 3 times (10 second break in between, resetting my form and such) Is my goal bit too lofty? I plan on pulling 425 this upcoming Sunday and I am quite confident that I can manage it as generally if I can get the weight off the floor and past my knee I’m good for the lockout.
I’ll be busting my ass no matter what and being “beach ready” is certainly not a concern of mine as the low body fat level is simply a by product of having a meticulous diet so I’ll be eating extra for recovery purposes. Just want some opinions on whether or not I’m getting my hopes up on this one.
[quote]LiquidMercury wrote:
Chaz, Josh has got me pulling off 3" deficits though I don’t know if I’m pulling exactly off 3" as I’m just stacking 2 45 lb plates on top of each other and standing on them. [/quote]
So do you just stand on one stack? It would seem you would need 2 stacks side by side for proper foot placement. I guess it depends on your stance though.
Who cares? Instead of worrying about shit that you can’t control, worry about what you can. Eat big, lift heavy shit, rinse, repeat until you hit your 495.
[quote]LiquidMercury wrote:
Chaz, Josh has got me pulling off 3" deficits though I don’t know if I’m pulling exactly off 3" as I’m just stacking 2 45 lb plates on top of each other and standing on them. [/quote]
So do you just stand on one stack? It would seem you would need 2 stacks side by side for proper foot placement. I guess it depends on your stance though.[/quote]
I’ve narrowed my stance a bit so that my feet are able to fit on a 45 plate in width. I’m working on trying a few different setups right now and may go back to a slightly wider stance.
