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

[musicianman]

So your not diverting from smolov?

Nope! Why would I?

[Ironlife]

Nope! Why would I?

I initially thought that this wrist issue would hold you back from holding the bar, i presumed incorrectly, my apologies.

[musicianman]

I initially thought that this wrist issue would hold you back from holding the bar, i presumed incorrectly, my apologies.

No sir. I hold the bar with a thumbless grip. Wrist only hurts when moved laterally.

[Blizzard589]

Well, someone that can squat 800 raw and ATG is impressive in my books. I heard of Mendez before I heard of Broz.

Interesting to hear about the supps.

The 4x9 and 5x7, from my experience, aren't as bad as the rest. You can definitely get through the three weeks, though it's a cardiovascular (and lactic acid) nightmare. The last two days of the week are the toughest.

I never said he wasn't impressive. I just learned about Broz first I guess.

We shall see.

Wrist update:

My wrist is worse than it was two days ago. Not sure what's up with that. I was really expecting to be fully healed by tomorrow, but at this point I think I'm going to be in pain until next week.

I'm planning on wrapping my wrist really tightly with some MMA wraps, and doing a horizontal push/pull session today in addition to 275x2x2 squats.

That really sucks. Have you been icing it?

[musicianman]

I never said he wasn't impressive. I just learned about Broz first I guess.

We shall see.

That really sucks. Have you been icing it?

Gotchya.

I don't have any ice, so that's a no. I haven't been taking ibuprofen today and yesterday, though. Might have a lot to do with it.

I really hate taking NSAIDs because they interfere with protein synthesis, though...

[Ironlife]

Gotchya.

I don't have any ice, so that's a no. I haven't been taking ibuprofen today and yesterday, though. Might have a lot to do with it.

I really hate taking NSAIDs because they interfere with protein synthesis, though...

You know if were really clever, you could make your own ice.. I'll let you guess.

[musicianman]

You know if were really clever, you could make your own ice.. I'll let you guess.

Uhhhh?

[musicianman]

Smolov Intro Microcycle, Day 1, Week 2 and horizontal push/pull (4:30 PM - 6 PM):
My wrist was hurting pretty bad today, so I wrapped it tightly in MMA wraps.

Squats: 135x8, 185x5, 225x3, 275x2, 275x2
Easy.

Bench press: 45x16, 135x8, 185x3, 225x2 (spotter touched on third rep), 245x0 (spotter pulled up about ten pounds), 225x1, 225x0 (rested about 60 seconds before the last set - spotter pulled up a little), 225x2 (felt good), 225x1
This felt like crap today, and the bar was awfully slow off my chest. My wrist made the movement awkward, and I haven't benched for two weeks as it is. I'll get it back in the next few weeks.

DB rows: 125x20 (on each side)
Not too bad. Could've probably pushed out 25 today. A bit tough on my wrist.

[The Shoeless Wonder]

whatd you do to your wrist? why not wrap it when you lift?

[Jrahe42]

whatd you do to your wrist? Why not wrap it when you lift?

vvv

my wrist was hurting pretty bad today, so i wrapped it tightly in mma wraps.

[The Shoeless Wonder]

oh, i read everything except that line lol

[musicianman]

whatd you do to your wrist? why not wrap it when you lift?

See below.

I was doing my vertical push/pull day on Monday of last week, and everything went great. I got out of the gym, and two hours later noticed pain in my wrist when I moved it around. The next day, I woke up unable to move my right wrist to the right, without significant discomfort. I was taking 600 mg ibuprofen once a day for two days, and it helped. I'm going to start taking 400 mg twice a day, I think. Once in the morning, and once at night. The past two days of not taking it have lead to more inflammation and I have some sort of bruise on the lower ulnar part of my wrist.

vvv

Lulz!

[baco_bacon]

Was wondering when you would start doing squats.... how come you've been doing lunges beforehand?

Great rowing as always haha. You, dan, socky and your crazy-ass pullls....

[musicianman]

Was wondering when you would start doing squats.... how come you've been doing lunges beforehand?

Great rowing as always haha. You, dan, socky and your crazy-ass pullls....

Lol thank you man. I have to go to my other college's gym now, and use their 150-pound dumbbells. 125 is too light, seeing as I can do more reps than I'd like to be doing even if I maintain perfect form. 150x3x3 is more along my style.

The template for Smolov has three days of squatting on the first week, followed by one day of lunges, one day of Bulgarian lunges, and one more day of lunges. You take Sunday off, and start the next week with squats on Monday (2x2 of ~85%), Wednesday (3 reps of 85%), and Friday (5 reps of 85%).

After that, you start the base mesocycle which has you squatting 4x/week for three weeks. You then take a week off from squatting, test a new 1RM, take two more weeks off from squatting, and continue with the remaining four weeks of the program (squatting 3x/week).

[baco_bacon]

WOAAAAUUT, that is insane. I've never even looked at that cycle. Only seen Smolov JR


Rowing 150? That'd be epic. I'm gonna out-lift my gyms highest DB's once I get 20 reps of 100, so gonna be doing BB rows from now on I suppose sadly . Almost temped to try 1 arm EZ Rows (srs) haha

[musicianman]

WOAAAAUUT, that is insane. I've never even looked at that cycle. Only seen Smolov JR

Rowing 150? That'd be epic. I'm gonna out-lift my gyms highest DB's once I get 20 reps of 100, so gonna be doing BB rows from now on I suppose sadly . Almost temped to try 1 arm EZ Rows (srs) haha

Yeah, it's called "Smolov Jr" for a reason lol. The full program makes the reduced version look like cake.

I'm pretty sure I'm capable of 150x5, if not more. Not with perfect form, but nonetheless I'm pretty sure I can do it. You could always try to make your form more strict once you can do 100x20...

One-armed ez/barbell rows never worked for me. The plates really get in the way and hit your legs. I suppose you could try them standing, though. Maybe you could even try it with a supinated (instead of neutral) grip.

[ivan_drago]

Smolov Intro Microcycle, Day 1, Week 2 and horizontal push/pull (4:30 PM - 6 PM):
My wrist was hurting pretty bad today, so I wrapped it tightly in MMA wraps.

Squats: 135x8, 185x5, 225x3, 275x2, 275x2
Easy.

Bench press: 45x16, 135x8, 185x3, 225x2 (spotter touched on third rep), 245x0 (spotter pulled up about ten pounds), 225x1, 225x0 (rested about 60 seconds before the last set - spotter pulled up a little), 225x2 (felt good), 225x1
This felt like crap today, and the bar was awfully slow off my chest. My wrist made the movement awkward, and I haven't benched for two weeks as it is. I'll get it back in the next few weeks.

DB rows: 125x20 (on each side)
Not too bad. Could've probably pushed out 25 today. A bit tough on my wrist.

What rest ratio u doing? And what does the program call for? (for the bench)
I am not familiar with the program that u are doing. But if u upped the rest to 3-4min then u should be able to hit ur targets

[musicianman]

What rest ratio u doing? And what does the program call for? (for the bench)
I am not familiar with the program that u are doing. But if u upped the rest to 3-4min then u should be able to hit ur targets

I'm not on any programs, aside from Smolov. Never have been.

Rest was about 3-5 minutes before all the sets where I got two reps. Probably 1-2 minutes on the others. I was just feeling really weak and tired today, considering I had eight straight hours of classes (8 AM - 4 PM) followed by an immediate gym session not driven by the usual caffeine. The wrist wasn't helping, either.

[Airror]

Gotchya.

I don't have any ice, so that's a no. I haven't been taking ibuprofen today and yesterday, though. Might have a lot to do with it.

I really hate taking NSAIDs because they interfere with protein synthesis, though...

The Rite Aid on the corner of Hoosick and Burdett sells bags of ice...

But since its been more than 24 hrs after the injury occurred, it might be better to heat it. I'm not entirely sure.

[musicianman]

The Rite Aid on the corner of Hoosick and Burdett sells bags of ice...

But since its been more than 24 hrs after the injury occurred, it might be better to heat it. I'm not entirely sure.

The 400 mg IB I took two hours ago has actually helped. Thanks for the tip.

[musicianman]

Since no one seems to believe that I really do eat a lot:




Both are relaxed shots - the first with 1,800 Calories in my system from two days ago, and the other from five minutes ago and 4,500+ Calories in my system.

[Ironlife]

Since no one seems to believe that I really do eat a lot:




Both are relaxed shots - the first with 1,800 Calories in my system from two days ago, and the other from five minutes ago and 4,500+ Calories in my system.

lol WHAT HAVE THEY DONE TO YOU!
u GOT SOME DIGESTION PROBLEMS.

[musicianman]

lol WHAT HAVE THEY DONE TO YOU!
u GOT SOME DIGESTION PROBLEMS.

I'm farting like a motherfuker right now

[Ironlife]

U bloated woman!

Mate can i ask you a srs math question?

[musicianman]

U bloated woman!

Mate can i ask you a srs math question?

Yes, you can?

[Ironlife]

Yes, you can?

I deadlifted 225 with straps today yes mad!!...one hand

anyway would that theoretically carry over by 100% if i introduce another lever (arm) so basically if i do 225 one hand would that carry over to somewhere near 450?

[musicianman]

I deadlifted 225 with straps today yes mad!!...one hand

anyway would that theoretically carry over by 100% if i introduce another lever (arm) so basically if i do 225 one hand would that carry over to somewhere near 450?

What's the point of doing one-handed deadlifts if you have to use straps?

Absolutely not. The amount of weight lifted is limited by your weakest link, which in this case is your forearms. Mixed grip takes care of that.

Balancing is also an issue, but you're still using most of your back to lift the weight (as well as both hamstrings/glutes).

[400Lb Gorilla]

What's the point of doing one-handed deadlifts if you have to use straps?

Absolutely not. The amount of weight lifted is limited by your weakest link, which in this case is your forearms. Mixed grip takes care of that.

Balancing is also an issue, but you're still using most of your back to lift the weight (as well as both hamstrings/glutes).

Lmfao!!!! I just asked him the same question in his journal

[Ironlife]

Lmfao!!!! I just asked him the same question in his journal

Test strength.

[Bigchrome]

Holy **** you looks like an alieum in the second picture above, I thought I looked preggers when I ate!