Time to Get Cereal : B-Nizzle Style

[Shazriki]

Good night sweet posterior chain.

[vitornoob]

12 sets of squat....have you already ordered a wheelchair?


interdasting that you can do smolov jr for any compound, I thougth it was Somolov for Squats and Smolov jr for bench....

[Frankdaddy]

For sure try the homemade glaze out. If you have some room for butter throw in a piece or two melted and mix with the glaze. It is delicious addition to make. I do it all of the time on sweets.

12 sets of squat....have you already ordered a wheelchair?


interdasting that you can do smolov jr for any compound, I thougth it was Somolov for Squats and Smolov jr for bench....

When they were written that was what they were used for, but nothing is set in stone for something to work. Smolov Jr would be a great idea for squats, especiall if somebody wanted to run the original smolov routine at a later date, it would very much prepare one for it. I plan to run something similar to this as well, and a small bench cycle with and arm work for weak point training.

[vitornoob]

When they were written that was what they were used for, but nothing is set in stone for something to work. Smolov Jr would be a great idea for squats, especiall if somebody wanted to run the original smolov routine at a later date, it would very much prepare one for it. I plan to run something similar to this as well, and a small bench cycle with and arm work for weak point training.

Interdasting...probably running smolov jr for squats soon

[GHOSTN]

I dont think smolov jr and deadlifts would work out too well together..

[Bnizzle163]

Good night sweet posterior chain.

It's already screamin!

12 sets of squat....have you already ordered a wheelchair?


interdasting that you can do smolov jr for any compound, I thougth it was Somolov for Squats and Smolov jr for bench....

I have a wheelchair in the garage. srs.

For sure try the homemade glaze out. If you have some room for butter throw in a piece or two melted and mix with the glaze. It is delicious addition to make. I do it all of the time on sweets.




When they were written that was what they were used for, but nothing is set in stone for something to work. Smolov Jr would be a great idea for squats, especiall if somebody wanted to run the original smolov routine at a later date, it would very much prepare one for it. I plan to run something similar to this as well, and a small bench cycle with and arm work for weak point training.

Going to try that glaze out soon!

Yeah I think JR will definitely pepper my angus for a real smolov cycle. It's pretty gnarly, in a good way

Interdasting...probably running smolov jr for squats soon

Give it a shot!

I dont think smolov jr and deadlifts would work out too well together..

Agreed. Injury waiting to happen lol.

[hamiltronj]

Holy squatting sir! Between you and Moses I feel tired for you

[Bnizzle163]

Holy squatting sir! Between you and Moses I feel tired for you

Thanks, man. Believe me, I am dead tired right now. Hoping I don't fall asleep writing my update lol.

[Bnizzle163]

10-29-12 Smolov Jr. Squat - Week 2

morning weight : 179.0

squat
45x6
135x6
205x6
210x6
210x6
210x6
210x6
210x6

lat pull down
1x15
1x12

chins
bwx8
bwx7

calf and ab work

misc.
So I upped the weight by 10lbs on the first set and 15 on the other 5 sets. I probably could have gotten away with a bit more, but I will try to preserve some strength for the rest of the week. Weight jumped up quite a bit, but I'm just assuming it's water/sodium related due to my food choices yesterday. Macros are going to hold strong until next week. I'll update with some food and whatnot tomorrow. I'm way too tired today.

[MITCHAPAL00ZA]

very interested to see how this squat program works out for you...also had some random questions I wanted to ask you. How many shows have you done? and how old were u (and how long had u been training) for your first show?

[Bnizzle163]

very interested to see how this squat program works out for you...also had some random questions I wanted to ask you. How many shows have you done? and how old were u (and how long had u been training) for your first show?

Hopefully my squat will go from pitiful to ok

Well, I started training seriously in 2005. I stepped on stage for the first time in 2009. I was 25 years old at the time. I followed the cut diet, which I would not recommend to anyone lol. I was lethargic and irritable the whole time. I came in a lot fatter than I thought I was and ended up placing 4th in novice and 5th in the open. Fast forward to 2011* and I hit up two shows. Placing 4th and 3rd at the ABA Natural Illinois and 1st in the open lightweights the following week at the INBF Wisconsin Natural Championships. So, I have done a total of three shows.

[jpfaherty]

Billy! How can you say "Holding steady with the macros" and then not tell us what they are! You never talk about your macros

SPILL IT!

[Bnizzle163]

Billy! How can you say "Holding steady with the macros" and then not tell us what they are! You never talk about your macros

SPILL IT!

Macs are chillin' at : 90/500/215-225. I trade off some fat for carbs depending on what I want that day

[jpfaherty]

Macs are chillin' at : 90/500/215-225. I trade off some fat for carbs depending on what I want that day

WORD. I do the same thing from time to time, I like your style. I'm right behind ya, 75/450/190! By right behind ya I mean 400cals behind lol

[Bnizzle163]

WORD. I do the same thing from time to time, I like your style. I'm right behind ya, 75/450/190! By right behind ya I mean 400cals behind lol

You're pretty close, dude. Keep walking em up and you'll be there in no time!

[Shazriki]

Brb my weight is doing retarded things at 200/400/70, just keeping my fingers crossed and hoping its noob gains

[jpfaherty]

Brb my weight is doing retarded things at 200/400/70, just keeping my fingers crossed and hoping its noob gains

Fat Ass!

[Bnizzle163]

Brb my weight is doing retarded things at 200/400/70, just keeping my fingers crossed and hoping its noob gains

Totally newb gains

Fat Ass!

Wait till tomorrow. You will see a fat ass! (see my next post)

[Bnizzle163]

10-31-12 Smolov Jr. Squat - Week 2

squats
45x5
135x5
185x2
220x5
220x5
220x5
220x5
225x5 - hip flexors finally loosened up lol
225x5
225x5

bench
45x10
135x10
155x12
165x12
165x12

misc.
Wow, my hip flexors took a while to stop aching lol. Despite all the stretching and foam rolling I have been doing, this program is still hell on my glutes/flexors. 225 felt like butta though so that's a plus!

Lots of peeps have been bugging me about nudes, so I suppose I'll snap a few upon waking tomorrow. I warn you though, it isn't pretty! I'm 29lbs over stage weight and 25 over my depleted low. I'm one pasty mofo too! lol.

Here's the eats!

choco pb proats w cadbury mini eggs and reeses eggs - left over from easter still lol


butter seared apple protein pancakes


egg n pepper sammy, cookie butter sweet potato, tj pumpkin muffin


bowl - ffgy, pb, whey, krave, arrowhead mills chocolate squares, marshmallow pebbles, golden grahams treats, banana


vanilla cinnamon proats w/capn cinnamon roll

[Bnizzle163]

egg, beef, pepper, broccoli, cheese and potato fritatta w/sriracha, 2 mhc pop tarts, cinnamon toast made w splenda, smart balance and cinnamon


pumpkin apple spice loaf w chocolate sludge, pb, reeses eggs, bananas


meatloaf patty w ketchup, hashbrowns, tj pumpkin muffin w pb, wb pop tart


banana nut pumpkin protein pancakes w smart balance, bananas and syrup


chicken marinara and pepper pasta, apples, peppermint ice cream

[Frankdaddy]

MMM food looks great. Maybe it will help you get a look at what improvements you made and what you need to work on the rest of the season. I doubt being 25+ over stage weight with your weight management over a long period of time looks very bad.

Smolov always killed my hip flexors. If you want a tip from my personal experience. I would run the program with all squat days apart from another including day 3-4. I would so Friday, Sunday, and rotate to Tuesday instead of Monday for a day rest inbetween all sessions. I think whoever wrote this ONLY put frid/sat together because they did not want to explain workout rotation, as if it had to be done within a 7 day period. I do not think it benefits anything, but I very much believe it can be a bad idea, and thats from my personal injury doing exactly that!

[Bnizzle163]

MMM food looks great. Maybe it will help you get a look at what improvements you made and what you need to work on the rest of the season. I doubt being 25+ over stage weight with your weight management over a long period of time looks very bad.

Smolov always killed my hip flexors. If you want a tip from my personal experience. I would run the program with all squat days apart from another including day 3-4. I would so Friday, Sunday, and rotate to Tuesday instead of Monday for a day rest inbetween all sessions. I think whoever wrote this ONLY put frid/sat together because they did not want to explain workout rotation, as if it had to be done within a 7 day period. I do not think it benefits anything, but I very much believe it can be a bad idea, and thats from my personal injury doing exactly that!

Hmm, interesting. Since I'm already halfway done with week 2, I'll probably leave it as is for this cycle. I'll give that a go next time I run it. Thanks for the suggestion!

[Shazriki]

Smolov always killed my hip flexors. If you want a tip from my personal experience. I would run the program with all squat days apart from another including day 3-4. I would so Friday, Sunday, and rotate to Tuesday instead of Monday for a day rest inbetween all sessions. I think whoever wrote this ONLY put frid/sat together because they did not want to explain workout rotation, as if it had to be done within a 7 day period. I do not think it benefits anything, but I very much believe it can be a bad idea, and thats from my personal injury doing exactly that!

That's good advice, I think I'll do this too next time I run one of these types of programs.


And Billy don't stress the weight man, you've been in offseason for almost a year now? 29lb is not bad at all for that time frame, considering you've spent most of it in surplus.

Also I was only half joking about the noob gains, I'm holding this weight way better on the way up, but its still weird to be going up relatively quickly

[Bnizzle163]

That's good advice, I think I'll do this too next time I run one of these types of programs.


And Billy don't stress the weight man, you've been in offseason for almost a year now? 29lb is not bad at all for that time frame, considering you've spent most of it in surplus.

Also I was only half joking about the noob gains, I'm holding this weight way better on the way up, but its still weird to be going up relatively quickly

Almost 1 year and 7 months now . I didn't realize it's been that long!

Here it is guys... pepper your angus.

First thing in morning. No food. No pump. Fat man. Past/10. Pillsburydoughboy.jpeg.







It's actually not as bad as I was expecting lol. It looks a lot better when I have a pump and I flex in front of the mirror . As you can see, I hold most of my fat in my lower back. Either way, I'm happy with where I'm sitting now, and since I'm going to have a super long offseason, and I need to add a ton of size, adding a bit of fluff will work in my favor.

[Shazriki]

I'm just trying to work out how you still have some hamstring splits from the back. All my equations point to aliens.

[MKW]

MMM food looks great. Maybe it will help you get a look at what improvements you made and what you need to work on the rest of the season. I doubt being 25+ over stage weight with your weight management over a long period of time looks very bad.

Smolov always killed my hip flexors. If you want a tip from my personal experience. I would run the program with all squat days apart from another including day 3-4. I would so Friday, Sunday, and rotate to Tuesday instead of Monday for a day rest inbetween all sessions. I think whoever wrote this ONLY put frid/sat together because they did not want to explain workout rotation, as if it had to be done within a 7 day period. I do not think it benefits anything, but I very much believe it can be a bad idea, and thats from my personal injury doing exactly that!

Since we're on the subject of smolov, I'm curious to hear your (as well as everyone else) take on a question I've been running through my head recently. I've run smolov jr for bench three times in the past year (each when I was dealing with a leg injury) and saw +20 pound increases both times I tried it with barbell bench. However, both times I followed the exact same path: 3 weeks of smolov jr where I could feel myself getting stronger, maxing out to a +20 the following week, then slowly losing all of the strength and reverting back essentially to where I began, give or take 5 pounds. This time I ran a deload after hitting my +20 but still feel like **** on the bench a month+ post-deload. In your experience, what is the best way to run this program to actually "own" the gains from it and not just peak with them?

Sorry for the hijack Billy, but I figure this question applies to squats as well and thus will be relevant to you.

[Bnizzle163]

I'm just trying to work out how you still have some hamstring splits from the back. All my equations point to aliens.

Lol. Legs have stayed fairly lean since prep. Low back likes to hold most of my junk

Since we're on the subject of smolov, I'm curious to hear your (as well as everyone else) take on a question I've been running through my head recently. I've run smolov jr for bench three times in the past year (each when I was dealing with a leg injury) and saw +20 pound increases both times I tried it with barbell bench. However, both times I followed the exact same path: 3 weeks of smolov jr where I could feel myself getting stronger, maxing out to a +20 the following week, then slowly losing all of the strength and reverting back essentially to where I began, give or take 5 pounds. This time I ran a deload after hitting my +20 but still feel like **** on the bench a month+ post-deload. In your experience, what is the best way to run this program to actually "own" the gains from it and not just peak with them?

Sorry for the hijack Billy, but I figure this question applies to squats as well and thus will be relevant to you.

Negged.



Kidding

This is my first time running any smolov variation, so it would be best if Brandon took this one.

[Frankdaddy]

It probably was because of the routine that you end up going with post smolov Jr. First of all I want to explain That the body "super compensates" or peaks in laymen term. Routines such as smolov mimics this, is why many who attempts the routine will get a huge PR after running and why it would not work to run it over and over back to back. The body can only peak properly a few times per year. Also you have to remember when you peak you are at your best at that point, which is supercompensation. You will never be your strongest 100% of the time because trying to stay at peak levels (guy who maxes each week on bench and talks about his rotator cuff probs) is a fine way to injure yourself and not progress.



Now the Reason you are losing 90+% is probably from lowering volume and frequency to under half post smolov or you are trying to keep intensity high thinking it will keep you at peak levels by constsantly pushing max weight at max rep ranges with no program structure. Try keeping a week or two of high intensity repping heavyweights for fun but get back on a high volume routine similar to sheiko or similar in volume and frequency and keep training hard in similar fashion.

[Reid456]

It probably was because of the routine you Mendes up going with post smolov Jr. The body "super compensates" or peaks in laymen term. Routines such as smolov mimics this, is why everybody gets a huge number after running and why it would not work to run it over and over back to back. The body can only peak really goods a few time a year. Also you have to remember when you peak you are at your best at that point, supercompensation. You will never be your strongest 100%of the time bbecause trying to stay at peak levels (guy who makes each week on bench and talks about his rotator probs) is a fine way to injure yourself.



Now the Reason you are losing 90+% is probably from lowering volume and frequency to under half post smolov or you are trying to keep intensity high thinking it will keep you at peak levels. Try keeping a week or two of high intensity repping heavyweights for fun bit get back on a high volume routine similar to sheiko or similar in volume and frequency and keep training.

So smart! You basically summed up my thoughts on routines like smolov jr for bench. Sure, you will be really strong afterwards, but is it sustainable? I think a more sensible solution such as increasing a movement's frequency over a long period of time is going to induce better overall results.

[Shazriki]

Now the Reason you are losing 90+% is probably from lowering volume and frequency to under half post smolov or you are trying to keep intensity high thinking it will keep you at peak levels by constsantly pushing max weight at max rep ranges with no program structure. Try keeping a week or two of high intensity repping heavyweights for fun but get back on a high volume routine similar to sheiko or similar in volume and frequency and keep training hard in similar fashion.

So essentially what you are suggesting is that he lost strength because he was training too close to his limit all the time following running smolov jr. (assuming he tried to keep intensity/volume too high for too much of the time)?

If that's the case, then are you also suggesting that the gains you get from smolov jr. are legitimate and that they actually stick, it's just that you expect to be able to hit your 1rm on a daily basis (extreme case)?