Smolov arms. Tell me, if I do smolov for triceps will it add some special gainz to my lockout? 
[quote]DSSG wrote:
Smolov arms. Tell me, if I do smolov for triceps will it add some special gainz to my lockout? ;)[/quote]
You bet. They evolve into doceps. No longer a such thing as a failed lockout.
[quote]spar4tee wrote:
[quote]DSSG wrote:
Smolov arms. Tell me, if I do smolov for triceps will it add some special gainz to my lockout? ;)[/quote]
You bet. They evolve into doceps. No longer a such thing as a failed lockout.[/quote]
Omfg I have to say “doceps” at every opportunity now rofl
[quote]spar4tee wrote:
[quote]DSSG wrote:
Smolov arms. Tell me, if I do smolov for triceps will it add some special gainz to my lockout? ;)[/quote]
You bet. They evolve into doceps. No longer a such thing as a failed lockout.[/quote]
I heard chuck vogelpohl stopped his triceps from evolving into doceps, and that is why he never had a bench as great as his other lifts… That, and the bench was too scared of whatever abominations are going through his head before an attempt, especially when he misses his opener, and adds weight for his second attempt.
[quote]DSSG wrote:
[quote]spar4tee wrote:
[quote]DSSG wrote:
Smolov arms. Tell me, if I do smolov for triceps will it add some special gainz to my lockout? ;)[/quote]
You bet. They evolve into doceps. No longer a such thing as a failed lockout.[/quote]
I heard chuck vogelpohl stopped his triceps from evolving into doceps, and that is why he never had a bench as great as his other lifts… That, and the bench was too scared of whatever abominations are going through his head before an attempt, especially when he misses his opener, and adds weight for his second attempt.[/quote]
I have dreams of Eric Spoto’s tricep being seen at the bottom of a water bed beach in the caribbean through the efflorescence of weed and coral treading along candidly like a wild clam.
7/6/2013
Press:
45 10x
95 5x
135 3x
160 3x This was all I could manage after the last two days of crazy training.
Klokov Press:
45 10x
95 5x
135 1x
135 3x
135 3x
95 5x
95 10x
Bench:
45 10x Lol; seriously I could barely even do the bar. It felt SOOO heavy.
95 5x
135 5x
165 5x
190 23x Not too bad considering!
DB Bench:
70’s 20x
DB Incline:
50’s 20x
Neck:
Did 5 sets of 10 forwards and back
Calf Raises: heh
3 sets of 30
1 last set of max reps. No idea how many; probably 100934
Hyperextensions:
3 sets of 20
Leg Curls:
3 sets of 20
Hanging Leg Raises:
3 sets of 10
Starting to feel pretty energy drained. Also I have a headache. Is this the overtraining phantasm? Show yourself!
o_o What is the plan here, overreach a lot then rebound like smolov?
[quote]DSSG wrote:
o_o What is the plan here, overreach a lot then rebound like smolov?[/quote]
Adapt or die!
[quote]csulli wrote:
[quote]DSSG wrote:
o_o What is the plan here, overreach a lot then rebound like smolov?[/quote]
Fap or cry![/quote]
manly
[quote]spar4tee wrote:
[quote]csulli wrote:
[quote]DSSG wrote:
o_o What is the plan here, overreach a lot then rebound like smolov?[/quote]
Fap or cry![/quote]
manly[/quote]
LOL dude you’re so sillay
[quote]spar4tee wrote:
[quote]csulli wrote:
[quote]DSSG wrote:
o_o What is the plan here, overreach a lot then rebound like smolov?[/quote]
Fap or cry![/quote]
manly[/quote]
Fapping while crying makes both easier in the end if done correctly.
[quote]DSSG wrote:
[quote]spar4tee wrote:
[quote]csulli wrote:
[quote]DSSG wrote:
o_o What is the plan here, overreach a lot then rebound like smolov?[/quote]
Fap or cry![/quote]
manly[/quote]
Fapping while crying makes both easier in the end if done correctly. [/quote]
Tears are a horrible lubricant
Quick note on Smolov arms:
I don’t believe this workout is a very good arm builder. That is to say, I don’t think you’ll get much in the way of size gains from it. I do however think it could be a good way to build arm strength in both the biceps and triceps. I say this, because during the course of the workout I actually got very little in the way of a pump in either bi’s or tri’s.
This is probably due to the fact that nothing was over 9 reps, and the vast majority of the sets were in the 3-5 rep range. Very high volume of course, but the reps did not get high enough to engage much in the way of an arm pump, which by all accounts is what you should be chasing for size increases.
But like I said it is probably good for building strength and endurance/work capacity. Despite not even getting a pump, my triceps were still sore 2 days later, which is very rare for me on that body part.
7/8/2013
Squat:
45 10x
135 10x
185 5x
225 5x
265 10x I have a hard time going above 10 reps with any amount of weight on squats lol. My brain starts saying “Omg fuck off with this it’s extremely tiring.”
Super close stance (heels about 6" apart) deep squats only going up about 75% of the way, keeping constant tension on the quads:
135 10x
135 10x
135 10x
Back to regular squat:
135 20x
So I’m afraid of the leg press now. I did this instead, and actually, it felt like it worked better than anything I’ve ever gotten from the leg press. If you’ve never done it, try some squats that way sometime. It’s a pretty good way to burn the quads. And the final set of 20 after my legs were already pretty worn out felt like it hit everything really well.
I should have done some leg curls here, but I didn’t.
Bench:
45 10x
135 5x
185 5x
225 5x
255 3x
275 3x
290 3x last rep paused
290 3x last rep paused
290 4x Not sure how to feel. It wasn’t that hard, but it was hard enough to where I didn’t bother going for more. New form or not I almost feel like I’m getting weaker on bench.
DB Bench:
100’s 10x
100’s 6x
100’s 5x
100’s 6x
100’s 7x
100’s 8x
100’s 6x
100’s 6x
100’s 6x
100’s 5x
I just did 10 sets of whatever I could do. Don’t ask me how that rep scheme is possible; I don’t know.
Pec Deck:
5 sets of 15-20
smolov jr for bench. 3 cycles in a row. adapt or die.
[quote]budreiser wrote:
smolov jr for bench. 3 cycles in a row. adapt or die.[/quote]
I might.
[quote]csulli wrote:
[quote]budreiser wrote:
smolov jr for bench. 3 cycles in a row. adapt or die.[/quote]
I might.[/quote]
or do the surovetsky program. Apparently it works really well.
7/10/2013
Bench:
45 10x
95 10x
135 10x
185 5x
At this point I thought my pecs may actually tear if I did anything else lol. I didn’t feel anything before, but after warming up today on bench they were very, very tight and sore I assume from either all the dumbbell pressing or the pec deck or both.
225 3x
275 1x
I was planning on just hitting 225 for reps. I deliberated for quite a while on whether or not it was safe to continue the way my chest felt.
225 14x So, not my best performance for sure. I am not even close to fully recovered from Monday.
Close Grip Bench:
225 10x
So bench day today was kind of a complete fail. That’s what I get for doing that shit Monday.
Deadlifts in Olympic Shoes: (just like Klokov lol)
135 5x
225 5x
315 5x
365 5x
405 1x
405 1x
405 5x All beltless. You know deadlifting in Oly shoes doesn’t really feel harder to me, it just feels different.
Preacher EZ Bar Curls:
70 10x
70 10x
70 10x
70 10x I did all 4 of these sets with a negative as slow as possible.
DB Curls:
40’s 10x
40’s 10x
30’s 12x
Average Band Pushdowns:
30x
25x
20x
25x
Monster mini band Pushdowns:
150x
Deck of cards game cardio circuit:
You know where you pick one exercise per suit and do the number of reps on the card. Face cards are 10; aces are 11; jokers are 15
There were four of us doing it. We all used the same four exercises, but each suit was different for each person so that we could all go at the same time. For me I think it was this:
Hearts - Pushups
Clubs - Kettle Bell Swings (like 70lbs? I didn’t even look to be honest)
Spades - Burpees
Diamonds - Pullups
Joker - 190lb atlas stone (nobody else did this; they all did BW squats lol)
We went through the whole deck of cards. I didn’t make it though lol. I made it pretty much exactly half way through before I could either stop or keep going and throw up. I don’t give a shit about cardio enough to go till I puke. It’s just fucking cardio for Christ’s sake. Anyway two out of four of them made it through the entire deck. Took em about 29 minutes.
I’ve been walking at a pretty forceful pace for about a half hour to forty five minutes each day for the last couple days now as well for some light steady state cardio calorie burning shit. I ought not to be as fat as I am. I only weigh about 202lbs though, so it’s hard to lean out without going under 200. I’m deathy afraid of weighing less than 200lbs. Anyway it probably doesn’t help that I’m trying to bullshit my way through my diet either. I basically skip breakfast, go to a $6 Chinese buffet at lunch and eat a literal mountain of food, and then all I have besides that is a triple scoop protein shake after workout. That’s probably not a real thing you’re supposed to do I dunno.
i live off of 5 dollar pizzas, chinese buffets, and wendy’s. I think I’m gonna try and turn it into a dieting ebook
[quote]csulli wrote:
I’ve been walking at a pretty forceful pace for about a half hour to forty five minutes each day for the last couple days now as well for some light steady state cardio calorie burning shit. I ought not to be as fat as I am. I only weigh about 202lbs though, so it’s hard to lean out without going under 200. I’m deathy afraid of weighing less than 200lbs. Anyway it probably doesn’t help that I’m trying to bullshit my way through my diet either. I basically skip breakfast, go to a $6 Chinese buffet at lunch and eat a literal mountain of food, and then all I have besides that is a triple scoop protein shake after workout. That’s probably not a real thing you’re supposed to do I dunno.[/quote]
What I’m trying to do right now is recomp at my current weight. I’m focussing on increasing strength, while weighing myself every day and making sure my bodyweight doesn’t creep too high. I’m not counting macros, I’m just eating relatively clean and altering it based on what the scale says. You could maybe try that with your “goal weight” as 200lbs?
Also it sounds like you are half-way to doing intermittent fasting as it is. I really really like IF - it is way easier to comply with as you only have a relatively small eating window to screw up in haha. Might be something to look into.
I’m absolutely no expert at all, just thought I’d share my thoughts. All the best!