Time to Get Cereal : B-Nizzle Style

[psychodiver9]

I know I'm being an idiot here...but what's B.S.S? lol

something sissy squats?

Bulgarian split squats

[Bnizzle163]

Good to see the squats going in the right direction
Hows the stomach feel?

Thanks.

It feels pretty good for the most part, but I still get flares here and there. I can feel them coming now though, so I guess that's a good thing lol.

I know I'm being an idiot here...but what's B.S.S? lol

something sissy squats?

You're not being an idiot .

Bulgarian split squats

^^correct^^

I hate/love them.

[wrkoutfrq]

You're not being an idiot .

Dat dere prep brain (luv you JP )

Great job on everything thus far dude, glad you're enjoying the Romaleos. I have a pair as well, can't wait to get back to moving heavy weight in them

[wheathins]

ugh Bulgarian split squats after regular squats like that?! You are a BRAVE brave man! Nice job Billy!

[DJaRiHardstyle]

Billy, just watched your review on the Romaleo's. I got the Adipowers myself and love them for the same reasons you mentioned. That suction cup feeling definitely comes in handy, as I remember feeling as though my chucks would follow my feet too much and so when I applied just a bit too much pressure on the outside edges, the shoes would move towards that side.

I've heard the length of the Romaleo's straps can get a little annoying?

Also, in response to the deadlifting comment, I'd check this out

[IK9]

Where's Bulgaria?

brb 8th grade geography jkkkkkk

[deltpecx]

Where's Bulgaria?

brb 8th grade geography jkkkkkk

For those who are curious;

[Bnizzle163]

5-22-14 Push

Bench
45x5
95x5
135x5
170x5
205x5
225x5
235x5
225x5

Incline db press
80'sx12
80'sx11
90'sx10

Laterals
4x10

Tricep press
1x15
2x12

Skulls
3x12

5-23-14 Pull
Did not record, did a bro day lol. My heel was cramped and swollen for some reason. I was on my feet ALL day the day prior. It's weird because it's fine now.

5-25-14 Legs

BB Squats
45x3
135x3
185x3
225x3
255x3
265x3
275x2

Paused Squat
225x3 (5 sets)

DB Walking lunges
35'sx40 steps
40'sx40 steps

Goblet Squat
80lbdbx15
samex12

Leg extensions
1x15 - hit the wall here. Felt dead/fried

Misc.
I have a bit of a dilemma... I was looking back at one of my old logs, and despite my bw being relatively the same, my squat was quite a bit stronger. All of my other lifts have gone up, but my squat has literally slid backward. It's really discouraging. I wish I knew why, or what I could do, to improve my squat, but it just doesn't seem to budge. It's not that I'm not pushing myself on squats, because I am. The only thing I could think of is I used to do a lot less warm up sets. For example, before I would do 135 for some reps. Hit 185 for a single or double. 225 for a single, then slap on weight and crush it. Now I work up, adding weight slowly. I'm not sure what it is, but it's really discouraging. I need to figure this out. Let me know if you guys have any suggestions!

Two days till Florida!

[The Solution]

Smolov
Man up

[CatfishBlues]

Smolov
Man up

^^this. I was mentally stuck around 335, ran the base cycle and hit a lifetime PR of 375. 335 is no longer a mental barrier (when I have cals in me that is, lol)

[jpfaherty]

I personally wouldn't do smolov. You have plenty of room for progress with out it.

I'd recommend a program like 5/3/1. Having the last set as AMAP really helped me break plateaus.

I'd also hammer home the accessory work for squat. Pause squat, front squat, GHR's.

[IK9]

I just do reps of 3 2 and then singles up until I get to where I need to be for my working sets

I know box squats really help with pushing out of the hole too

[Bnizzle163]

Smolov
Man up

^^this. I was mentally stuck around 335, ran the base cycle and hit a lifetime PR of 375. 335 is no longer a mental barrier (when I have cals in me that is, lol)

Did the base for squats before. No thank you lol.

I personally wouldn't do smolov. You have plenty of room for progress with out it.

I'd recommend a program like 5/3/1. Having the last set as AMAP really helped me break plateaus.

I'd also hammer home the accessory work for squat. Pause squat, front squat, GHR's.

Do you think something like 5/3/1 would be a good idea with only hitting squats once a week? I'm sure I could still progress, however, I was under the impression that frequency is key when working on improving a movement. Perhaps I could work a AMAP set into a program with more frequency?

I was also working front squats in, but with my shoulder still healing I can't atm. I think after my vaca I'll be good to start hitting them again .

I just do reps of 3 2 and then singles up until I get to where I need to be for my working sets

I know box squats really help with pushing out of the hole too

Yeah, I think you're onto something there. I believe I am exhausting myself before I get to the "heavier" loads thus causing them to suffer. That's not to say that there is anything wrong with that style of training, I just want to feel like I still have the squat strength I used to.

I don't own a box low enough (my bench what I used in the past) so pause squats would probably work better for me.

[Bnizzle163]

I just popped over to the site that has the 5/3/1 calculator and saw that they now have the same calculator for the cube method. I've always been interested in that program but never ran it because even after reading the e-book I was still a bit confused. I think I may give it a go when I get back from vaca .

[hlss09]

I've always made dece squat progress when working the movement frequently, and doing a lot of squat variations, i.e. pause squat, pause fronts, Anderson squats, etc. If I want to improve a movement, I like to hammer it a lot, b/c I think that strength is equal part muscle, equal part technique.

Take that w/ a big grain of salt, though, b/c i'm not all that strong

[IK9]

a lot of my powerliting friends swear by the cube method!

[The Solution]

Did the base for squats before. No thank you lol.

Well smolov wont be easy, but will it help your squat?
You dont want excuses, then man up and do it. Simple.
Nothing in life is ever easy, give it a go and suck it up and grow!

[DJaRiHardstyle]

I personally wouldn't do smolov. You have plenty of room for progress with out it.

I'd recommend a program like 5/3/1. Having the last set as AMAP really helped me break plateaus.

I'd also hammer home the accessory work for squat. Pause squat, front squat, GHR's.

I have to agree with JP 100%. I'm currently running Smolov right now, so it's nothing against the program, but it looks like where you're at, you'd benefit from the next step up from linear progression (which is obviously what you've been doing), and that next step is a simple form of non-linear progression. That's exactly what 5/3/1 is. My strength gains off 5/3/1 came as a surprise to me and I'd be willing to bet you'd get similar results, seeing as how you've all but milked out gains off linear progression, to use mogus' words.

Do you think something like 5/3/1 would be a good idea with only hitting squats once a week? I'm sure I could still progress, however, I was under the impression that frequency is key when working on improving a movement. Perhaps I could work a AMAP set into a program with more frequency?

If you run Boring But Big, you'll definitely have enough frequency. One heavy session and one higher rep session every week really hammers it in.

I was also working front squats in, but with my shoulder still healing I can't atm. I think after my vaca I'll be good to start hitting them again .

If the old shoulder heals up, an interesting way to work front squats in while keeping squat frequency up and utilizing 5/3/1 is this (which is what I was doing until I began Smolov a couple weeks ago):

Day 1 - OHP Day (w/shoulders/biceps)
Day 2 - Squat Day (w/pause squats and glutes/hams
Day 3 - Deadlift Day (w/deficit deadlifts and back)
Day 4 - Bench Day (w/chest, triceps)
Day 5 - Front Squat Day (w/lighter squat work for freq. and quads)

Got the idea off of Dan Green's BBSM split and just switched things around.

Obviously I'm not an expert at all, but I'd highly recommend 5/3/1.

Cube looks pretty cool too, but the frequency on that would be less than on 5/3/1 BBB.

[DJaRiHardstyle]

just re-read what i wrote and it sounds about 10x more condescending than I intended.. physique-wise you're worlds ahead of me and you have much more experience under the belt.. I'm only trying to throw out some ideas that may have been missed in the thread.

[Bnizzle163]

just re-read what i wrote and it sounds about 10x more condescending than I intended.. physique-wise you're worlds ahead of me and you have much more experience under the belt.. I'm only trying to throw out some ideas that may have been missed in the thread.

Hey, no need to apologize. I welcome any critique/criticism with open arms (given it has merit). I know my squat could be much stronger, and it is certainly one of my goals. I am not going to run smolov now though since prep is right around the corner. I don't want to run risk of injury and have to put prep off any longer... I've done a good job holding off since it's been almost 3 years, 2 months since I've stepped on a bodybuilding stage.

And what's this about you saying you squat twice a week on 5/3/1? I've done boring but big twice and recall only hitting each lift once a week: squat, dead, ohp, bench.

[hlss09]

You could run 5/3/1 for the big lift each day, and then do squats right after.

So maybe:

Squat 5/3/1

Bench 5/3/1 + light-ish pause squats for reps

Deads 5/3/1 + front squats

OHP 5/3/1 + speed squats

I think if you did this, you would probably be "sore" but would come out with super solid form. But, again, take that with a grain of salt. I like to go very high freq when a lift stagnates. I bench just about every single day...

[DJaRiHardstyle]

Hey, no need to apologize. I welcome any critique/criticism with open arms (given it has merit). I know my squat could be much stronger, and it is certainly one of my goals. I am not going to run smolov now though since prep is right around the corner. I don't want to run risk of injury and have to put prep off any longer... I've done a good job holding off since it's been almost 3 years, 2 months since I've stepped on a bodybuilding stage.

And what's this about you saying you squat twice a week on 5/3/1? I've done boring but big twice and recall only hitting each lift once a week: squat, dead, ohp, bench.

You do

Bench 5/3/1, 5x10 OHP (or bench)
Squat 5/3/1, 5x10 Deadlift (or squat)
OHP 5/3/1, 5x10 Bench (or OHP)
Deadlift 5/3/1, 5x10 Squat (or deadlift)

[ErikTheElectric]

Back in for fluff pics.

Hope you had a good weekend billy!

[boxteross]

I know smolov is more or less a similar concept but ever looked into running a DUP based program. Again your miles ahead of me in terms of development, strength and experience but based on how much my squat has increased over the past 3 months I can't speak more highly

[boxteross]

Of DUP that is, not smolov specifically.

[The Solution]

Check Email
Cube PDF Book.

[Bnizzle163]

You could run 5/3/1 for the big lift each day, and then do squats right after.

So maybe:

Squat 5/3/1

Bench 5/3/1 + light-ish pause squats for reps

Deads 5/3/1 + front squats

OHP 5/3/1 + speed squats

I think if you did this, you would probably be "sore" but would come out with super solid form. But, again, take that with a grain of salt. I like to go very high freq when a lift stagnates. I bench just about every single day...

That's actually a pretty solid suggestion. I'll definitely consider it.

You do

Bench 5/3/1, 5x10 OHP (or bench)
Squat 5/3/1, 5x10 Deadlift (or squat)
OHP 5/3/1, 5x10 Bench (or OHP)
Deadlift 5/3/1, 5x10 Squat (or deadlift)

I see, when you change around things on the calculator it spits it out differently. The way I did it before was squat then 5x10 of squat, deadlift then 5x10 of dead, etc.

Back in for fluff pics.

Hope you had a good weekend billy!

Pics on Ig, but you already knew that .

You too, man! Heading for Florida tomorrow. Woot woot!

I know smolov is more or less a similar concept but ever looked into running a DUP based program. Again your miles ahead of me in terms of development, strength and experience but based on how much my squat has increased over the past 3 months I can't speak more highly

I've looked into DUP and think it's a great concept however, I wouldn't know how to run it properly on my own. I would need someone else with experience designing that ish for me lol.

Check Email
Cube PDF Book.

Thanks, B!

[The Solution]

have a safe trip to florida. Dont get scared to fly

[deltpecx]

T...You too, man! Heading for Florida tomorrow. Woot woot!

....

The big day has almost arrived!

Enjoy the flight and the beaches.

[jpfaherty]

Have fun in Florida! Talk to eric about your squat and have him break it down in person