Becoming the leanest, strongest 165 pounder I can be: blood, sweat and tears.

[musicianman]

Friday, July 13 - Pressing Smolov Jr. Week 3, Day 2 and Lower Speed:

Press:
(135x5)x7
Easier than last time.

Wide-grip pullups:
175x8
175x8
Dead-hang. Explosive and easy.

Pullups:
175x12
Ditto.

Clean and push press:
(185x1)x4
God, my second pull sucks.

Front squats:
285x1 (paused at bottom)
300x0 >>> pins were too high >>> 300x0 (not enough rest )
Gym closed.

[Woody-5]

I dig that OHP musicman! BW press incoming?

[musicianman]

I dig that OHP musicman! BW press incoming?

I freakin' hope so - it's about time!

I'm hoping to press 160 at the very minimum after this (just over a 5% increase in 3 weeks), though 165-170 (10 - 13.33%) would be really sweet.

[dopamine72]

Smolov for press makes me leak pre

If I didn't have this damn tendon problem I would be all over that sh*t

[DominationStation]

If you can do (135x5)x7 without too much difficulty, you better be able to do BW+ when you max out. You better have 175+.

Do you do your reps touch-and-go out of the bottom, or do you pause them at the bottom?

[Jrahe42]

in.

[musicianman]

Smolov for press makes me leak pre

If I didn't have this damn tendon problem I would be all over that sh*t

I'm doing it with my friend. He plugged in 190 for his max but has pressed 205 at 180 - 185.

It makes me moist too.

You taking dat cissus?

If you can do (135x5)x7 without too much difficulty, you better be able to do BW+ when you max out. You better have 175+.

Do you do your reps touch-and-go out of the bottom, or do you pause them at the bottom?

You really think the seven sets make that much of a difference?

I did the first two weeks almost exclusively paused on bottom and at lockout, but it's getting difficult to do so and I'm doing touch and go now.

in.

Welcome back brochacho!

[DominationStation]

You really think the seven sets make that much of a difference?

I did the first two weeks almost exclusively paused on bottom and at lockout, but it's getting difficult to do so and I'm doing touch and go now.

Uh well if you want me to put it in perspective for myself, my PR is (150x5)x3 paused, and 175x3 touch-and-go. For 5x7, I think 140, 145 TOPS (and that's if I go touch and go) is the most I can do. Although, I could probably only hit like 180 for a single...don't know if I could get 185 past my head.

So that's why I think you should be able to do 175+ soon.

[musicianman]

Interesting! Could it be that you have an undertrained work capacity, though? There's no way in hell that I could have done 135x5 for seven sets at the start of Smolov Jr., but such is the point! No point in speculation - I just have to test the damn weight.

On another note, I'm going to Scranton for the next five days to visit a friend, go to a lake house, and check out Warped Tour. Should be awesome.

[DominationStation]

Interesting! Could it be that you have an undertrained work capacity, though? There's no way in hell that I could have done 135x5 for seven sets at the start of Smolov Jr., but such is the point! No point in speculation - I just have to test the damn weight.

I don't know that it is necessarily that my work capacity is UNDERtrained, just because I don't see a whole lot of reason do use 7 sets of volume, unless you're doing a peaking program (which obviously you are). But everyone has a different repping:maxing ability anyway, and it varies from lift to lift. My discrepancy for what I can do for a set of 5 vs. a single is probably only like 15 lbs for press, but probably 30ish for bench...obviously, part of that is because I can bench ~150% what I can press, but see what I mean?

[dopamine72]

All I know is you can abuse the hell out of volume and frequency with SOHP and make awesome gains while not really over training. Its how I force peaked myself to the 2 plate milestone. But its also how I got my tendon problem lol. Its why I think Smolov Jr for press is genius and 5-3-1 for press is retarded.

Have fun at the lake house Andre.

[DanielBeauchamp]

I just hit 115 today, music-man. Next week I'm coming after your 135 curl.

[The Shoeless Wonder]

If you can do (135x5)x7 without too much difficulty, you better be able to do BW+ when you max out. You better have 175+.

Do you do your reps touch-and-go out of the bottom, or do you pause them at the bottom?

just did it this week in week one

[musicianman]

A sensational week in Pennsylvania. Many stories were formed.

Many will never leave the group of people with whom they were formed.

Let's leave it that way.



Sunday, July 15 - Pressing Smolov Jr. Week 3, Day 3:

Press:
(145x4)x3
145x2
(140x4)x3
140x2
(140x4)x2
As memory recalls...

Monday, July 16 - Pressing Smolov Jr. Week 3, Day 4:

Press:
150x3
155x2
(150x3)x6
150x1
(150x3)x2
Got it. As memory recalls.

Bench press:
225x3 (paused - easy)
245x3 (paused - easy)
270x2 (touch and go)
That wasn't expected.

Tuesday, July 17 - All The Power:

Squats:
275x2 (Oly)
305x1 (Oly - paused at bottom)
345x1 (PL)
305x1 (Oly - paused at bottom)
385x1 (PL)

Deadlifts:
315x3
405x2
455x1
505x0 (no budge)
495x0 (no)

Speed deadlifts:
(315x2)x6

Front squats:
225x2 (paused at bottom)
275x2 (3 second pause at bottom)

Wide-grip pullups:
175x12
175x12

BTN lat pulldowns:
120x8
120x8

Wide neutral-grip cable rows:
???

Narrow neutral-grip cable pulldowns:
???

All I know is that my upper back is sore today and that my inner thighs are chafed from Warp Tour. Also, that I have a bloody toe from ducking a spinning roundhouse kick from a 50-something year-old woman who tried to pick up my friend. I think I almost died, like twice. I think.

You really can't make this **** up.

[musicianman]

I don't know that it is necessarily that my work capacity is UNDERtrained, just because I don't see a whole lot of reason do use 7 sets of volume, unless you're doing a peaking program (which obviously you are). But everyone has a different repping:maxing ability anyway, and it varies from lift to lift. My discrepancy for what I can do for a set of 5 vs. a single is probably only like 15 lbs for press, but probably 30ish for bench...obviously, part of that is because I can bench ~150% what I can press, but see what I mean?

Just try it. It works. Volume rocks.

All I know is you can abuse the hell out of volume and frequency with SOHP and make awesome gains while not really over training. Its how I force peaked myself to the 2 plate milestone. But its also how I got my tendon problem lol. Its why I think Smolov Jr for press is genius and 5-3-1 for press is retarded.

Have fun at the lake house Andre.

Good advice here.

I did.

I just hit 115 today, music-man. Next week I'm coming after your 135 curl.

So, proportions carrying over, a 345 squat can turn into a 405 squat?

just did it this week in week one

Pressing Smolov Jr.?

[The Shoeless Wonder]

si.

[Blizzard589]

Congrats on the squat and bench PRs, brah

[Ironlife]

Damn bro so much red! So good to see you smashing prs again on the big stuff. I hope to be close to prs on squats again myself bro. Nice job

[supmannn]

You now press more than Caleb Ward, the American weightlifter who clean and jerked 203 kilos while having a 1RM press of something like 70kg.

(or so I have read)

[DanielBeauchamp]

So, proportions carrying over, a 345 squat can turn into a 405 squat?

No, but your 135 wasn't strict either. I'm not too far off - just wait.

Solid 385. Now I've gotta squat 405 before you do, haha.

[-Lucifer]

Also, that I have a bloody toe from ducking a spinning roundhouse kick from a 50-something year-old woman who tried to pick up my friend.

U wot m8? What's a 'spinning roundhouse kick'? Are you talking about a tornado kick (TKD)? How did you end up with a bloody toe? Little Lu is intrigued.

[proud_polack]

Squat looked great! Hopefully Eric's are starting to look like that now...

[musicianman]

Saturday, July 21 - Lower Speed:

Cleans:
185x1
185x1
205x0 > 205x1
205x0 > 205x0 > 205x1
205x0
205x0
185x1
My third pull sucks. Speed off the ground on the first failed 205 attempt was incredible, and the bar ended up at my nipples easily. I just didn't get under it. I need to up my cleaning frequency.

Olympic squats:
(225x2)x8
275x1 (paused)
315x1 (paused)
I was almost jumping off the ground on the 225s.

Hanging leg raises:
BWx15
BWx15

Kneeling rollouts:
BWx8
BWx8
BWx8
Short rest times. Tried doing them standing, but couldn't after the leg raises and squats.

Decline sit-ups:
8
8
Pretty much just for the pump and peak contraction.

Kneeling rollouts:
BWx15

Press:
135x1
Saw the barbell and was curious as to how easy this would be. Felt like a toy.

[musicianman]

Congrats on the squat and bench PRs, brah

Thanks Zach.

Damn bro so much red! So good to see you smashing prs again on the big stuff. I hope to be close to prs on squats again myself bro. Nice job

It feels great. Thanks a lot Chris. Hope you get back in the PR zone soon as well.

You now press more than Caleb Ward, the American weightlifter who clean and jerked 203 kilos while having a 1RM press of something like 70kg.

(or so I have read)

Somehow I really doubt that, seeing his clean and jerk... Just seems a bit impossibru.

No, but your 135 wasn't strict either. I'm not too far off - just wait.

Solid 385. Now I've gotta squat 405 before you do, haha.

As said before, comeatmebro.jpg.

U wot m8? What's a 'spinning roundhouse kick'? Are you talking about a tornado kick (TKD)? How did you end up with a bloody toe? Little Lu is intrigued.

That's the one.

I ducked under it, was barefoot, and the concrete cut my toe. Haha.

Squat looked great! Hopefully Eric's are starting to look like that now...

Thanks Mike. Eric's 305 was actually awesome. He'll be good for 340-350 in the next couple of months, I think.

[isaku900]

almost 10k posts, going to have to close this soon.

just FYI.

[BabyOilBrah]

wow ib4tl

[Jrahe42]

over 2 years of training in this journal will soon come to an end

[musicianman]

Tuesday, July 24 - Power Upper, Recovery Lower:

Press:
115x2
135x1
155x1
175x0
165x0
155x0
I raged pretty hard. Two days of 5 hours of sleep and 200 Calories of food in total for the day weren't helping.

Deadlifts:
315x2
365x1
365x1
425x1
Followed with some sumo pulls at 225.

Press:
155x0
More raging.

Pullups:
175x20
Sweet.

Barbell curl:
115x3
The first rep wasn't totally strict, but the last two were.

Barbell rows:
115x40
Good anger management.

Squat mobility:
Sitting at rock bottom with 135 for a minute or so at a time.

BTN push press:
135x3
135x3
Just for fun. Controlling it on the way down.

[musicianman]

The journal shall live on:

http://forum.bodybuilding.com/showth...#post921620443

[400Lb Gorilla]

The journal shall live on:

http://forum.bodybuilding.com/showth...#post921620443

popular journal is popular.

Last post goes to the Approachable Mod