Strong work doing all of those paused Matty. I know you love the volume but I suggest toning it down for the 3 weeks of the Smolov Jr. cycle. It is tough enough to get all of the programmed reps just doing minimal assistance work.
[quote]DBasler wrote:
Strong work doing all of those paused Matty. I know you love the volume but I suggest toning it down for the 3 weeks of the Smolov Jr. cycle. It is tough enough to get all of the programmed reps just doing minimal assistance work.
Happy Holidays to you and your family my friend.
[/quote]
Thanks Dave appreciate it brother, hope your holiday was great.
As far as the volume, your right I will be toning it down as the required weight and reps get harder. Today wont be too bad, but the 10x3 days are gonna be rough.
Trained late last night, had to clear my head…it helped.
SMOLOV Day 3 Week 1
275x8x4 (no issues at all felt good, did not do much pausing however)
SS
Chins various grips at 40 total reps
DL off of 4" blocks - Heavy Single, worked up to 515, tougher than it should have been
Snatch Grip DL off of 4" blocks - 315x2x8
DB Row - 110x3x10
DB Shrug - 105x2x30
Deadlifting over 500, blocks or no blocks, while running the Smolov bench cycle is strong Matty. No way I could hold up under that load but I know you can handle alot more volume than I csn.
[quote]DBasler wrote:
Deadlifting over 500, blocks or no blocks, while running the Smolov bench cycle is strong Matty. No way I could hold up under that load but I know you can handle alot more volume than I csn. [/quote]
Thanks brother…hopefully I can get back to squatting soon as well
[quote]kpsnap wrote:
Slight digression: I like your posts in the GAL forum. Definitely my experience as well. The GAL world is a very black and white place.[/quote]
Thanks Snap, It seems as if GAL is, I guess it wouldnt be as entertaining if everybody understood that the real world isnt black and white.
Bench - 290x8x4 (wrapped last 3 sets)
SS
Chins 10x5 (50)
Deads from floor - worked up to 495x2
Close Stance Squats - 135x10 185x10 205x10 225x10
BB Shrugs - 315x20 405x20 495x10
Face Pull - Stack x 4 x 20
SS
Band Pushdowns - 3x20,30
Banded Leg Curls - 4x20
Bander Adductors - 2x25[/quote]
That’s a whole bunch of different shite you have going on there. I’ve been thinking about setting mine up similarly but I’m worried about the length of each training session.
Nice deads. Question…how do you set up the banded leg curls?
Bench - 290x8x4 (wrapped last 3 sets)
SS
Chins 10x5 (50)
Deads from floor - worked up to 495x2
Close Stance Squats - 135x10 185x10 205x10 225x10
BB Shrugs - 315x20 405x20 495x10
Face Pull - Stack x 4 x 20
SS
Band Pushdowns - 3x20,30
Banded Leg Curls - 4x20
Bander Adductors - 2x25[/quote]
That’s a whole bunch of different shite you have going on there. I’ve been thinking about setting mine up similarly but I’m worried about the length of each training session.
Nice deads. Question…how do you set up the banded leg curls?
[/quote]
Thanks Git. Generally my sessions are about 90 minutes give or take the amount of verbal diarrhea. This one was longer because Im doing the Smolov Jr. I will post a vid in your log with the leg curls, I am a big fan.
[quote]atypical1 wrote:
Solid, solid work Matty! How’s the groin feeling? Errrrr…that sounded ghey.
james[/quote]
Why thanks for asking!
The groin is lingering, its not as bad as it was but the discomfort is there and does inhibit me still. Close stance Oly-ish squats give me very little discomfort albeit with light weight. I have one more week of Smolov and then will go back to the cube.
Going into my final week of the Smolov Jr, Bench program and I have to say it really has been great, I have gotten through all the required sets so far, I do at times wrap my elbows but nevertheless get through it. It really has made me really get in tuned with getting tight and the correct bar path. When I lose my tightness or bar path I know it right away and since I have another 10000000 sets of bench I hone in my form immediately. The ebbs and flows of what lift I have confidence in is always changing, right now my bench is really making me happy. I had to do back to back days of Smolov and it was not bad at all…
SMOLOV JR WEEK 2 DAY 4
305x10x3 (wrapped last 4 sets)
SS
Chins - 5,10,10,5,10,10,5,8 (63)
DB Seated Shoulder Press - 100x15 110x10
Klokov Press - Barx20 65x20 95x20
Band Front Raise - 100 total reps
Band Pullaparts - 50 total reps
Meadows 6 way - 10x3x10
Poundstone Curls - 40,30,20
Tri Ladder with Spud Straps - 20,10,10,10
Band Pulldowns - 60 reps
CS Row - 2plt x 30 3Plt x 20 4 Plt x 10
Home stretch of Smolov, then entering the Cube…Redux