The Trifecta: B.O.B. / Exane / nwskier - Come at us bro

[jshaw5]

Sorry I haven't posted much guys, been in NY since Wed morning, busy as fuk. I lifted yesterday, doing RE Bench. Nothing worth noting, I did 185x8 on incline (this was a STEEP incline, hence the low weight) and 65sx20 for 2 sets on incline bench, then some other accessory sh*t. I hate lifting in foreign gyms, I need to be back in my home turf in the dungeon! I will be squatting today at this gym, supposed to hit 380x2 (x5) and I don't have my belt, shoes or knee sleeves so we'll see how it goes lol.

Used actual maxes brah.

How much longer are you in NY for?

What are your thoughts on switching the 5's and 8's cycles? I can't remember where, but I read about someone doing that somewhere to make it so you're taking so long to get to some heavy stuff.

[BabyOilBrah]

How much longer are you in NY for?

What are your thoughts on switching the 5's and 8's cycles? I can't remember where, but I read about someone doing that somewhere to make it so you're taking so long to get to some heavy stuff.

Come home Saturday night, so I have to squat today otherwise I'd wait til tomorrow. Can't wait til Sunday because I DL heavy on Tuesday. Gotta try and get it done.

Interesting, I didn't do it so I can't accurately comment. I liked working lighter to heavier and not intermixing them, so if I was to run it again I would do it the same way....10s, 8s, 5s, 3s. Just my opinion.

[Juggernaut0]

It's all good Mike. Beltless 380? Cake walk brah... You got this.

[The Solution]

Whats going down in New York Bob?

[BabyOilBrah]

@juggs it's not the no belt thing, it's more not having my knee sleeves and shoes.

@chef had to travel for work bro.

[jshaw5]

Interesting, I didn't do it so I can't accurately comment. I liked working lighter to heavier and not intermixing them, so if I was to run it again I would do it the same way....10s, 8s, 5s, 3s. Just my opinion.

I think it was actually someone saying that v2.0 of the e-book has that as one of the variations. I think I'll probably stick with the normal order though. It seems like the weights on the 8's aren't that much lower than the 5's anyway. Did you read the e-book, or just plug your numbers into the spreadsheet you sent me and not worry about all explanations?

@juggs it's not the no belt thing, it's more not having my knee sleeves and shoes.

I don't like the idea of squatting without my knee sleeves. Even on light days, I just feel better about having them on.

[AirForceV]

mind blown at these programs.

1. put weight on bar.

2. ????

3. profit

[nwskier]

Hello from Whistler BC. will be back posting on Sunday with a workout. have a great weekend! oh and the skiing and social scene here has been a blast. pics and maybe later...

[Exane]

Hello from Whistler BC. will be back posting on Sunday with a workout. have a great weekend! Mioh and the skiing and social scene here has been a blast. pics and maybe later...

Lol, we are all out of town.

Be back posting on Sunday.... Got some plans for my gains

[BabyOilBrah]

Fukin squats....my knee popped on the second set and it hurts now. God damn this is why I never squat without sleeves. I only did 355x2x2, didn't feel heavy but I had to shut it down. Did GMs and ham curls and got outta there.

[Bonkies]

oh my god, wtf m8. That sounds crazy, oly squats to huh. Hope its all good man.

[12ccopeland]

Fukin squats....my knee popped on the second set and it hurts now. God damn this is why I never squat without sleeves. I only did 355x2x2, didn't feel heavy but I had to shut it down. Did GMs and ham curls and got outta there.

Fuuuuuuk Mike stay safe. Hoping for a quick recovery for you!

[fittofattofit]

Fukin squats....my knee popped on the second set and it hurts now. God damn this is why I never squat without sleeves. I only did 355x2x2, didn't feel heavy but I had to shut it down. Did GMs and ham curls and got outta there.

'Only' 355 I know you're used to going really heavy but those are still bad@ss squats Mike. Was the 'pop' your patella and is that a recurrent problem for you?
Anyway ... I hope that settles down quickly. Maybe it's chest, arms and shoulders for the next few days

[The Solution]

Fukin squats....my knee popped on the second set and it hurts now. God damn this is why I never squat without sleeves. I only did 355x2x2, didn't feel heavy but I had to shut it down. Did GMs and ham curls and got outta there.

Do your knees cave in when you squat by chance?

[BabyOilBrah]

@bonkies thanks brah it's painful to squat. Won't be doing that or a bit.

@cam me too man

@andrew yeah it's happened before but not in a long time. If I had my knee sleeves i would've been fine.

@bob no knees never track inward. If my form is best on any lifts, it's squats.

[Ironlife]

Nothing is better than our own gyms ey Mike? Feels much more comfortable.

I like the steep incline too, i locked my incline bench at 70 degrees for next few months. Seeing how it goes, for RE work. I always have it around 25 degrees.

Hope the knee recovers quickly

[Woody-5]

Hope the knee is nothing serious big guy! massage it in baby oil 3x daily and hopefully you'll be gtg soon

Nothing is better than our own gyms ey Mike? Feels much more comfortable.

x2- home gym for the win!

[BabyOilBrah]

After putting in some thought over the last couple days I'm gonna stop Cube and rest my knee. I feel like if I try to push through this one it isn't going to go away. Pissed because I am LOVING the Cube method right now. As soon as I finish the short stint of what's coming next, I'm going right back to the Cube Method. I'm really pissed I even have to rest my knee but it will be best in the long run. So what do you do when you can't squat for a few weeks? Smolov Jr....

Along with it I'll run some basic ME/DE deadlifting for more sumo practice.

Smolov Jr. W1D1


Bench

45x10
45x10
135x5
185x3
230x6
230x6
230x6
230x6
230x6
230x6

Easy. Moved my grip out a bit from pinkies to middle fingers on the rings. I definitely feel strongest with this grip, weight was flying up. Paused the last rep on each set with 230.

All my accessory work will be pretty light in weight and volume outside of deadlifting.

BB Rows

using a grip as wide as my bench
225x5
225x5
225x5

DB Lateral Raises

20sx20
20sx20
20sx20

BB Curls

70x12
90x12
100x10
90x12

Pressdowns ss w/ Pullaparts

average band
x20 / x20
x20 / x20
x20 / x20

[Woody-5]

Smolov Jr run for BOB? I came


Sounds like a good plan to rest the knee. Better to take a shorter, precautionary layoff than a forced one that lasts 10x as long

[BabyOilBrah]

Smolov Jr run for BOB? I came


Sounds like a good plan to rest the knee. Better to take a shorter, precautionary layoff than a forced one that lasts 10x as long

I've tried to push through this kind of thing before and it just ends up lingering for months on end. Not worth it. I want to run the cube healthy. Both squat sessions on the cube I managed to injure my right IT band and left knee lol. WTF man. 2 weird circumstances though. Someone up there just wants me to bench right now lol.

Will give S Jr my all, hoping for a 340+ bench in a month.

[HunterMC6]

Do you have a link for Smolov? Always interested to see the programming of these different workouts. Solid idea on resting the knee, I am always to stubborn and it has destroyed my back twice now.

[nads786]

Good idea to stop cube if your knee is ailing you. Sick bench press how wide is the middle finger out ? Is that on the rings?

[adamsz]

Kinda reassuring to see I'm not the only one dealing with issues from squatting and being a program hopper ATM That's a damn shame though BOB I'm sorry to hear that, and I feel your pain Haven't squatted in 2 weeks now, feelsdepressingandweakman.

On the other hand, Smolov Jr is fawkin badass. If you get through it 340 bench will be cake for you.

I know you're a more advanced lifter than me and probably have even run S Jr. before, but here's a few things I did while on it that made sure I got through it okay:

1) Before benching I like to do this (I'm guessing you've seen this one before):



I also recommend high-rep face pulls, and lots of lacrosse ball work. I really like jamming a lacrosse ball into my front/side/rear delts and doing like 15 roll arounds per region before and after benching (and sometimes in between sets as well).

Other than that I like do a lot of the stuff in this vid:

Do you have a link for Smolov? Always interested to see the programming of these different workouts. Solid idea on resting the knee, I am always to stubborn and it has destroyed my back twice now.

Here is a report I wrote on my experience for Smolov Jr. for bench (as well as Smolov meso for squats): http://forum.bodybuilding.com/showth...hp?t=152792983

in the OP there is a link for a spreadsheet for both programs

[Juggernaut0]

Mike, sorry man. I wish I knew what exactly makes that knee act up.

Good luck with Smolov Jr. brah. 350 bench in 6 weeks?

[Mitch666]

I've tried to push through this kind of thing before and it just ends up lingering for months on end. Not worth it. I want to run the cube healthy. Both squat sessions on the cube I managed to injure my right IT band and left knee lol. WTF man. 2 weird circumstances though. Someone up there just wants me to bench right now lol.

Will give S Jr my all, hoping for a 340+ bench in a month.

Sub'd. That sucks about your injuries preventing you from finishing the cube. But smolov jr should keep things interesting. What's your current bench max?

[fittofattofit]

Another programme Mike

I know it's enforced by circumstances so it's a smart move to focus on the benching ... nice that 230 x 6 x 6 is 'easy' to start with as well
With the deadlifts, are you going to do those conventional or sumo and what will be easier on your the knees?

[Bonkies]

Smolov Jr....
Along with it I'll run some basic ME/DE deadlifting for more sumo practice.

niceeeee smolov and deadlifts.

In for some http://tsampa.org/training/scripts/c...lipi_deadlift/

nomsayin

[The Solution]

Keep that knee safe dude.. wanna see you 100%

[dopamine72]

Maybe the yoga aggravated your knees? It happened to me.

[BabyOilBrah]

Do you have a link for Smolov? Always interested to see the programming of these different workouts. Solid idea on resting the knee, I am always to stubborn and it has destroyed my back twice now.

See adam's post below. Yeah man I need to rest it to ensure no reoccuring pain happens when I do run the Cube.

Good idea to stop cube if your knee is ailing you. Sick bench press how wide is the middle finger out ? Is that on the rings?

Bench was easy brotha, gonna get a lot tougher. Yeah grip was middle fingers on the rings.

Kinda reassuring to see I'm not the only one dealing with issues from squatting and being a program hopper ATM That's a damn shame though BOB I'm sorry to hear that, and I feel your pain Haven't squatted in 2 weeks now, feelsdepressingandweakman.

On the other hand, Smolov Jr is fawkin badass. If you get through it 340 bench will be cake for you.

I know you're a more advanced lifter than me and probably have even run S Jr. before, but here's a few things I did while on it that made sure I got through it okay:

1) Before benching I like to do this (I'm guessing you've seen this one before):



I also recommend high-rep face pulls, and lots of lacrosse ball work. I really like jamming a lacrosse ball into my front/side/rear delts and doing like 15 roll arounds per region before and after benching (and sometimes in between sets as well).

Other than that I like do a lot of the stuff in this vid:



Here is a report I wrote on my experience for Smolov Jr. for bench (as well as Smolov meso for squats): http://forum.bodybuilding.com/showth...hp?t=152792983

in the OP there is a link for a spreadsheet for both programs

Awesome post bro, yeah I do some shoulder mobility stuff already with bands and I do that stretch in the Defranco vid, solid stuff and nice post adam thanks.

Mike, sorry man. I wish I knew what exactly makes that knee act up.

Good luck with Smolov Jr. brah. 350 bench in 6 weeks?

I felt a pop when I dropped down and muscled it up, knew it was trouble. Instantly had pain/tightness. It does feel a lot better today, 2 days later and I can BW squat with little to no pain, but I'm being overly cautious here.

Sub'd. That sucks about your injuries preventing you from finishing the cube. But smolov jr should keep things interesting. What's your current bench max?

I will be going back to the Cube as soon as this is done. It only delayed me from running it. I will run it.

Another programme Mike

I know it's enforced by circumstances so it's a smart move to focus on the benching ... nice that 230 x 6 x 6 is 'easy' to start with as well
With the deadlifts, are you going to do those conventional or sumo and what will be easier on your the knees?

haha I wish I didn't have to Andrew, was loving the Cube method.

Will put a lot into this benching here and try and make some gains over the next 3 weeks. For DLing I'm going to try sumo and see how it feels, if it feels at all bad I will use conventional.

niceeeee smolov and deadlifts.

In for some http://tsampa.org/training/scripts/c...lipi_deadlift/

nomsayin

haha I would.... but I don't wanna DL for that long on a program. Like I said as soon as S Jr. is done I plan on restarting Cube.

Keep that knee safe dude.. wanna see you 100%

I know, never again will I squat without my knee sleeves. I'm so dumb for not bringing them.

Maybe the yoga aggravated your knees? It happened to me.

It's possible but unlikely, I think it was just using moderate weight without my sleeves. My knees are so used to having them, squatting without them just doesn't feel right. Feels like they almost hold my knees together under such duress, as weird as that sounds.