My shoulder is feeling a little better, but I am still going to baby it. So far the PR's are coming, and will start getting much better soon.
BB Rows
135x10
225x12,12
275x5,5
315x10
365x5
405x5
315x8,8,8
Lat Pulldowns
110x12,12,12,12
Db Pullovers
70x15,15,15,15
BB Shrugs
225x15,15
315x15,15,15
405x15
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02-01-2013, 06:27 PM #241
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Team Norton
The Strength Guys
It's time to bring V2.0
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02-04-2013, 06:14 PM #242
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
MY shoulder is still being babied up even though it feels much better. Luckily for me I do not think it was a serious as I was getting paranoid about. Either way I just went ahead to start Smolov for squat instead of sheiko first thing since I am not going to bench just yet. The first day was pretty easy, mostly just out of breath, but nothing crazy hard!!!
BB Squat
135x10
225x10
315x10
365x10,10,10,10
So on tab for tomorrow will be a 5x7 with 395, and we will see how that goes. I will probably do two arm days per week and one back day per week on one of the squat days that I have extra time. I am going to focus on foam rolling the night before a session and or right after the session with some stretching added for recovery and flexibility!!Team Norton
The Strength Guys
It's time to bring V2.0
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02-05-2013, 11:19 AM #243
Strong workouts and crazy progress from your show pics. Look like a new BBer all around. Amazing how much time can change someone. Great work and hope the shoulder gets better.
Magnum Nutraceuticals BB.com Forum Manager & Lead Sales Representative
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02-05-2013, 10:43 PM #244
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Day two of SMOLOV and it felt wayyyy better than day 1. Rest times were pretty short, speed during each rep was explosive, and it did not let up. Looking for this 600+ squat in 4 weeks.
BB Squats
135x10
225x10
315x5
365x5
400x7,7,7,7,7
I also hit about 20+ sets for arms, and few cable flies to get a small chest pump after the squats. Everything is going well, stretching, foam rolling, etc.. Everything in life is good as well, I am just mostly enjoying time in my new house with my girlfriend, my new cat, and getting a english mastiff puppy next week on Valentines day. This dog has been my goal since I was around 12, so I am pretty excited to have our little family (haha) Food intake is around 3500, doing cardio a few times per week of LISS and HIIT to stay active froom my sedentary lifestyle.
Thanks man, really goes to show what hard work can bring. Everyone told me during prep to just focus on the improvements. I get so focused on doing my best and winning that I do not realize the changes until it's over. Right now I can see what my hard work brough, not a natural pro card determined by 7 judges that are most likely not very experienced.Team Norton
The Strength Guys
It's time to bring V2.0
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02-06-2013, 04:05 PM #245
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
You use Styrofoam plates, bro?
Those bb rows are just insane!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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02-06-2013, 05:43 PM #246
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Thanks man, and nahh haha. The farthest I would go is the 25lb bumper plates and video in black and white muahaha. Luckily I dont do black and white videos LOL. I think the 2 weeks I took off from pulling helped my rowing strength a little. Anything below 365 I was able to pause 315 at my stomach for an easy 8-10 easy reps.
Team Norton
The Strength Guys
It's time to bring V2.0
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02-06-2013, 05:50 PM #247
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02-07-2013, 11:45 AM #248
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Smolov has been good so far. I normally have no issue doing high volume routines so im killing it so far. In for that 600+ squat soon!!!
415x5, 5, 5, 5, 5, 5, 5
I also done hip adductor and abductor work but nothing strenuous. I have to focus on them weakness for sure.
Gonna be a good weekend brotha!!!Team Norton
The Strength Guys
It's time to bring V2.0
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02-07-2013, 11:51 AM #249
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
In for that 600! Curious to see how Smolov treats ya, I'm gonna give it a run in the near future
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02-07-2013, 01:15 PM #250
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02-07-2013, 07:38 PM #251
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Last time I could not back squat for 1.5 years from a hip injury, so hopefully this time it's better. Tips from me. Do not refrain from stretching every day, foam rolling every day, good sleep, and start looking ahead when you should focus on each day as it comes. Also dont try doing week 2 while you have to flu. That was my main issue lol.
Thanks sir, pretty easy sessions but squatting 4x per week is the key here. Gotta put in the work to get the results!!!!Team Norton
The Strength Guys
It's time to bring V2.0
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02-07-2013, 09:21 PM #252
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02-07-2013, 09:57 PM #253
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
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02-08-2013, 01:38 AM #254
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
LOL!
Last time I attempted Smolov I made it until about day 4 and had to quit. That was before I was doing any mobility work, foam rolling etc. Now that I do those regularly I think I will fair much better. My hip flexors were so tight last attempt I thought I would die with 135 on the bar ha.★★★ RSP Nutrition Lead Representative ★★★
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02-08-2013, 03:17 AM #255
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02-08-2013, 07:19 AM #256
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02-08-2013, 09:44 AM #257
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Yes sir, I think you learned that when people said not to do routines too soon was true. The body can adapt, but it has to build up the tolerance to adapt. So far I feel no issues what so ever. I squatted 3x last week and 3 this week so far and one more tomorrow. I am pretty happy at the tolerance I can handle at this point. I just hope I get the max 50-100lbs out of this haha. I plan to run the intense phase as well if all things go well, but like I said I am not trying to plan ahead, just focusing on each day like it was the last one.
I just may, inB4 1700 raw total
Whatsup big guy, long time no see around these parts. I was checking through your journal the other day, glad to see you back in action!!!Team Norton
The Strength Guys
It's time to bring V2.0
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02-08-2013, 11:13 AM #258
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02-08-2013, 08:42 PM #259
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
So my macro loading went well tonight, tried a few different pop tart varieties covered in pancake batter and deep fried in oil
THe great thing about deep frying correctly is that you do not get much fat associated with the oil because it does not soak into the product (if done correctly) but only used to crisp the outside product for desired crunchy!!!
I give you deep fried red velvet pop tart
I have a feeling we will both reach our goals on the squat in around 1 month, and then you will start to slowly catch me as I start to slowly gain strength haha.Team Norton
The Strength Guys
It's time to bring V2.0
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02-09-2013, 04:21 AM #260
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02-09-2013, 04:23 AM #261
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02-09-2013, 12:13 PM #262
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02-09-2013, 06:39 PM #263
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Today was money with squats, and 440 has probably never felt so light. I felt like I could rep 10+ without much issue (PR is 8) So I am very much looking forward for the next 2.5-3 weeks of Smolov, because I am very much enjoying the repitition work. After smolov in 3-10 weeks depending if I run the intensification phase (probably will depending on joints) then I will switch to sheiko style hybrid routine but pre written myself like I have always done. My main goal is size so hypertrophy work will be my main focus, so far the size gains have been decent!!!!
The squats felt so easy I decided to do a 1 count pause at the bottom of each rep. On week 3 I will get some videos once I started hitting some heavy weight
BB Squat
135x10
225x10
315x5
405x3
440x3,3,3,3,3,3,3,3,3,3
I also hit around 20 sets total for biceps/triceps to get a good pump going. Gotta get these arms huge broz
I think we are going to kill our goals soon!!!!
Speaking of gains...We have THE Elvis Sandwhich. Deep fried in batter, Including Bacon, fried bananas, and PB Sandwhich....Fit for The King
I was pretty happy considering I normally feel awkward doing BB rows, they are MONEY right now. Not bad considering the first time I did them was so awkward feel for me that I was only doing 75-95lb barbell rows for 12-15,,,very srs!!!
Thanks man!!! I LOVE lifting the weights, but I would really love to grow as much as they do for replacement of a little strengthTeam Norton
The Strength Guys
It's time to bring V2.0
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02-10-2013, 04:31 AM #264
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02-11-2013, 07:33 PM #265
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Dreading today and a little bit this week of squats, but no biggie. Session was still easy as can be, but mentally gets rough sometimes. I changed some plans recently and I will be going full force with the crazy antics of the strength and conditioning work from The Strength Guys. My good buddy Matt Jansen will be setting me with something even more extreme than Smolov base meso-cycle. Time for madness of benching, squatting, and pulling as frequent as smolov
BB Squats
135x10
225x10
315x5
385x9,9,9,9
BB Bench
135x10,10
185x10,10
225x12
245x10
225x12
Db press
70x12,12
Lying Leg Curls
100x10,10,10,10
This is the first time I have benched in a few weeks to let a shoulder injury heal, hopefully it keeps feeling well like it did today so I can reach that 405 raw bench press!!!!
Aint no thing!!!!Team Norton
The Strength Guys
It's time to bring V2.0
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02-12-2013, 04:45 AM #266
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02-12-2013, 07:37 AM #267
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02-12-2013, 10:55 AM #268
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02-14-2013, 10:17 PM #269
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
I hope everybody had a good Valentines day. I went to a Maroon 5 concert up in Columbus with my girl, and we got a puppy the next morning. It is on a raw meat/bone diet, with some fruits and veggies mixed in. He will be around 200lbs when he is full grown!!!!
Organic raw ostrich and fat free vanilla yogurt
Squats are going excellent. This session was like WTF this is light. Each rep was just like as long as I go down I go back up, no problem. Squats have not hit the groove any since this offseason started, and they are starting to feel $$$$ now. I know 600 is in the books, but I am hoping for more!!!
135x10
225x10
315x5
365x5
410x7,7,7,7,7Team Norton
The Strength Guys
It's time to bring V2.0
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02-15-2013, 01:43 AM #270
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Awesome frigen dog man! Get more pics up in here!
Is he really on a raw meet diet? Is that healthy/safe? That's going to get expensive fast but he's going to be a muscular beast! Much like yourself lol.
Are you finishing Smolov then hoping in with the TSG or just scrapping smolov all together?★★★ RSP Nutrition Lead Representative ★★★
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