geek gets tough

[geek23ka]

I think you'll be surprised with your smolov PR. Keep in mind it is a peaking program so whatever you leave with 'might' not be what stays when you lower the volume in a normal program. But it is a good indicator of what your bench will be in the very near future, and it feels so great to know that you CAN do that amount of weight, puts fire into your training going forward

Just my .02 but I would go for the gold here, lol. If it were me:


Smolov is magic, it knows exactly how much you can take, by the last week the final few sessions are like, you feel like that was it, you leave everything in you on the bench, but you look at the numbers like - i can't believe I just tripled my 1rm!! It's up to you, not trying to peer pressure you or anything


I got a lump in my throat reading 189 x 5 so I can only imagine how you feel, lol! You can do it! Every week you are getting stronger, and you were able to keep form on the triple, which is super impressive. Just breathe, think and get ready for each subsequent rep as you always do - you've got this!!

im gonna try your smolov idea. fuc* it, let's go!

monday is the day. we'll find out whats what then.

for smolov, i can do day two today right? i figure might as well get it out of the way.

[thehobbes]

Excellent previous sesh Geek!

Smolov is magic, it knows exactly how much you can take, by the last week the final few sessions are like, you feel like that was it, you leave everything in you on the bench, but you look at the numbers like - i can't believe I just tripled my 1rm!! It's up to you, not trying to peer pressure you or anything

In 4 whimsical smolov magic.

im gonna try your smolov idea. fuc* it, let's go!

May the hams of strength and courage be with you, my friend!

[ilovethe80s]

im gonna try your smolov idea. fuc* it, let's go!

monday is the day. we'll find out whats what then.

for smolov, i can do day two today right? i figure might as well get it out of the way.

I am so excited!!! This is going to be AWESOME!!! Get ready, there are PR's to be had!

not sure I'd do #2 today, For short peaking programs like that I think it is best to do exactly as laid out at least the first time around, but if you feel healed up enough from yesterday go ahead? Keep in mind that come next week you will be begging for a day off though haha

[vanessa40]

I am here cheering you on..Go for it

[Euqinom]

I am so excited!!! This is going to be AWESOME!!! Get ready, there are PR's to be had!

not sure I'd do #2 today, For short peaking programs like that I think it is best to do exactly as laid out at least the first time around, but if you feel healed up enough from yesterday go ahead? Keep in mind that come next week you will be begging for a day off though haha

I agree with bold portion.
Would definitely not do 2 a day.
Plus, make sure to do enough to keep shoulders in shape (mobility work in warm ups? Something like that?)

[EB68]

Hi geek. Hope the smolov does you well. Look forward to some benchpress PR's soon.

[geek23ka]

hobbes, thanks. i hope you're feeling better!

80's, thanks for pushing me. i could crash and burn, but it could also be glorious.

v, thanks for the support, punkin!

nom, i agree. twice in one day = nuts. in fact, i am redo'ing day one today just to have it all start off on the right day. nbd.

eric, someday ill have arms like you? ok well, maybe not, but they will definitely be stronger and i hope to give up some PR's this round.

i have reset madcow. PMDD is wrecking havoc on my brain and body today and said FUK IT i dont need any disappointment to careen me right into donuts or giving up. i'm doing what i think i can handle. trying to avoid the crash and burn. resetting the madcow and continuing full force with the diet.

[gobbles23]

Oh, awesome stuff in here! Excited to see your bench numbers soar!

I think resetting madcows is a good idea! I bet if you re-do those weights you'll feel much more comfortable with them!

[geek23ka]

Oh, awesome stuff in here! Excited to see your bench numbers soar!

I think resetting madcows is a good idea! I bet if you re-do those weights you'll feel much more comfortable with them!

You are so sweet and supportive. Thanks for not fussing at me for resetting. I think it's a good idea, too for those reasons you mentioned.

MADCOW Week 1 Volume Day
Squat 70x5, 95x5, 117x5, 145x5, 167x5
Smolov Bench - (75x6)x6 Day 1
Bent Over Row 55x5, 70x5, 80x5, 90x5, 101x5

No accessories yet. Have to go pick up the kid. I might do them and I might just get on the elliptical. Who knows. Gonna be good to myself today. Biggest goal is no stuffing myself with crap. Stay on point with the diet.

[vanessa40]

Be good to yourself today. I like that..Not stuffing myself with crap is my goal for the next few days since Steve is out of town until Friday. It is always danger time when i am alone but i will think your mantra..Be good

[geek23ka]

I made it through yesterday. WOOT! Not totally unscathed, but I was still under my maintenance for the day.

boring day. 35 minutes elliptical 2.5 miles while watching the biggest loser. also an hour in the park in the snow with my little snow loving toddler.

still trying to get 10000 steps a day. i seem to be able to do it every other day. hopefully in a few months, i will be doing it every day.

[vanessa40]

AAAHHH The hour in the park sounds lovely. I remember those days when Brittany was little...
One days i run i have no trouble getting my steps in..now on days i don't run forget it..

[geek23ka]

the park was fun. we wandered about looking at the river and throwing snowballs in it and playing on the slide. he's an active fun little guy. and i think i wore him out. he's really taking a good nap today

it's harder to get those steps in than i thought!

oops he just woke up.

[thehobbes]

Snowy parks = AWESOME!

Off topic, do you guys know how many cals a little kid burns in a day??? I would guess a lot, brb bodymedia for kiddies lol. Smaller kids eat way less than 2kcals a day though right?

[geek23ka]

ive tried to figure it out, but he also still nurses so its difficult to gauge. i can tell when he's growing though bc he eats constantly and when hes not eating he's nursing.

he *loves* carbs! and steak. he eats a whole bunch of rice and steak. and hummus! he tried hummus and carrots the other day and loved the hummus.

[thehobbes]

Rice and steak, I like this kid.

[beatha]

I like the hummus over carrots part myself . . . kid is smart esp if those were cooked carrots eek.jpg

[stephanielynn76]

Your little one sounds like a great eater!!! I tell you what... I've got one kid who isn't picky and eats TOO much... and the other that I call "stick boy" because he barely eats a thing. They are about 3 years apart and weigh almost the same. Having a hearty eater is so much easier!

The park sounds fun! I took mine last week... no snow here as it's in the 70's.

[Redfizz]

ive tried to figure it out, but he also still nurses so its difficult to gauge. i can tell when he's growing though bc he eats constantly and when hes not eating he's nursing.

That's so cute!

Loving the Smolov in here!

[geek23ka]

hey y'all! drive by to get this down.

squat 70x5, 95x5, 125x5, 125x5
ohp - barx10, 55x8, 65x6, 75x5
bench - (85x6)x7 (misremembered. was supposed to do 85x5x7 oops)
dl - 135x5, 160x5, (and then i got the really dumb idea to do a 1rm test), 195x3, 225x1, 255x1, 275x0, 275x0

next week im going to do a real 1rm test. i think i wore myself out with all the other stuff i did today. hoping that is the issue. last week i did 245x5, so i should be able to get 275x1

[tina722]

Nice workouts, it feels like you've jumped up a ton in strength.

and smolov for bench? Fun, fun times.

I think you've got the 275 next time. Don't be afraid to keep pulling!

[marathonmom262]

Heya geek! I think the Madcow reset is going to do you good - excited to see how you feel over the next few weeks with it - I anticipate nothing but good!!

Btw - totally have a DJ voice in my head yelling "reeeeeeset!!!" instead of "remix" and hear that annoying party horn... Hahaha

[gobbles23]

Oh, you'll totally get that next time! I have faith in you!

[geek23ka]

Rice and steak, I like this kid.

I like the hummus over carrots part myself . . . kid is smart esp if those were cooked carrots eek.jpg

Your little one sounds like a great eater!!! I tell you what... I've got one kid who isn't picky and eats TOO much... and the other that I call "stick boy" because he barely eats a thing. They are about 3 years apart and weigh almost the same. Having a hearty eater is so much easier!

The park sounds fun! I took mine last week... no snow here as it's in the 70's.

ha! he's a decent eater, but my first one is the real food hound.

hey stephanie!

hey guys! <3

That's so cute!

Loving the Smolov in here!

fizzy! of all people you should know im good with breaks from da journal visiting. i do what i can, and i read almost all of it all the time, but i understand needing time to do other things. my baby is very demanding of my time and i dont blame anybody else for having other things that need to get done.

Nice workouts, it feels like you've jumped up a ton in strength.

and smolov for bench? Fun, fun times.

I think you've got the 275 next time. Don't be afraid to keep pulling!

i was afraid. my upperback rounded and i gave up. im going to put up the video of my 255 and the failed 275 that i video'd, too. maybe i need some form tweaking. glad you're back!

Heya geek! I think the Madcow reset is going to do you good - excited to see how you feel over the next few weeks with it - I anticipate nothing but good!!

Btw - totally have a DJ voice in my head yelling "reeeeeeset!!!" instead of "remix" and hear that annoying party horn... Hahaha

i hope it does me good. and LOL on the DJ hollerin'

Oh, you'll totally get that next time! I have faith in you!

aw, thanks gobbles!! next week, i think ill do a few light sets of squats just to warm up a bit and then follow this protocol for testing a 1RM:

45% of 1RM x 5
65% of 1RM x 3
75% of 1RM x 1
80% of 1RM x 1
90% of 1RM x 1
PR attempt

The PR will again be 275. that's the number i want. i'm greedy!

baby is asleep so i did 30 minutes elliptical 2.28 miles.

weight today 245. started my cycle today too, so i think i might be a couple pounds less than that by next week. WOOT!

[vanessa40]

You are doing so great. I have to tell you coming here everyday and seeing how great you are doing is so motivating to me..thank you

[jjeane]

I missed so much Geek!! So in for bench beast ness. And the squats. Hope the hormones equalled out.
You are doing great. ESP with the little munchkin.

[ilovethe80s]

Don't let that deadlift fail taint your confidence, I'm surprised anything went up after squat, the smolov session and all. When you hit it fresh, it will be a whole other story. Psyched for your test!!

The smolov miscounts happen. When you have that many sets, it is easy to lose track.

[thehobbes]

275 DL attempt planned, you got dis, you are one of the stronger DLers around here.

[geek23ka]

You are doing so great. I have to tell you coming here everyday and seeing how great you are doing is so motivating to me..thank you

oh wow, thanks, v! thats the same exact reason i come here every day and read what everyone is up to. it really gives me the oomph to get 'er done.

I missed so much Geek!! So in for bench beast ness. And the squats. Hope the hormones equalled out.
You are doing great. ESP with the little munchkin.

yeah, PMDD is rough, but thankfully it's over and i can count on it being over. i fall into the abyss once a month and i'm always irritable just after ovulation. its the drop in hormones that gets me, not the rise. :it's a mystery: over the decades, i have learned to deal with it, and now i am learning to deal with it, without the help of donuts

Don't let that deadlift fail taint your confidence, I'm surprised anything went up after squat, the smolov session and all. When you hit it fresh, it will be a whole other story. Psyched for your test!!

The smolov miscounts happen. When you have that many sets, it is easy to lose track.

i am such a space cadet! i even looked at the plan and wrote it down, but i wrote it down wrong. lol

since i am blaming the fail squarely on too much work prior to the lift, i think i'll be good mentally next week. need to meditate this week too. seriously. i think it will help.

275 DL attempt planned, you got dis, you are one of the stronger DLers around here.

hobbes, you *know* i am going to invoke the energy of the ham for next week. need it. light up santa ham for me next wednesday!

[geek23ka]

275xfail any form issues to be seen that i can fix for next week? ughhh