Doughnutgut to peanutgut to washboardgut.. Is it possible???

[Bo_Flecks]

To remember how many sets of Smolov I have left. I am using the bar safeties and chucking them in the corner each set. So once they are all gone. So am I.

So I'm not the only one who does stuff like that.

I use the adjustment holes on my rack. I have a short peg that I use. After every set, I drop the peg down one adjustment hole and continue doing that until I get to the hole that signifies my last set.

If I don't do that, I usually lose track after set #2. I just chalk it up to my hyper focus, and not senior moments. lulz

[RT1957]

5/3/1 with NO BBB
Cycle 8
Week 1 +5
Session 3
OHP.

+

Smolov Jr Bench
Week 1
Session 3


RE/PRE using as much of Mikes vid as I can while following on TV for the duration of the vid.




Weigh in KILOS


STARTERS
5 × 25 [2.5]
5 × 30 [5]
3 × 37.5 [5,2.5,1.25]

5 × 40 [10]
5 × 45 [10,2.5]

5+ × 50 [15] --->>> Got 7


No MAIN COURSE


DESSERT

Smolov jr 8 X 4 X 72.5kilo ---->>> 2 vids below.


OHP was a hard slog and was everything I had. Got 7. Happy with the outcome. Vid below. Bit of back bending. This lift instantly stalls if I hang around.

To remember how many sets of Smolov I have left. I am using the bar safeties and chucking them in the corner each set. So once they are all gone. So am I.

My leg drive was slacking in one of the vids. My tightness as you can see has improved. I am not finding it easy at this weight to unload without shoulders untucking and am not prepared to try and tuck them while the bar is in my hands.

Shoulder aching after set 4. Did not become a pain. Just an ache. Got the sets out. Doesn't seem like a lot of work but it kicked my ass.

Some vids and some food. I think there is a slight swear in the OHP so beware.

OHP


Smolov jr


Smolov jr set 7






FOOD

Post meal.
Bacon eggs tomatoes tea




Ice cream stock has started again although this one is all but finished.



Last night I ate 2 half pounders in a single sitting with the other plate also.







Resting up and Saturday smolov jr and deadlifts await.

Those reps on OHP were solid and tight....Great WO and double cheese burgers......Yeah

[mirroroferised]

I actually did notice your bench form and that your setup looked tight and the benching looked solid. I'm working on it How you enjoying it early on? Seems to me like you're moving the weight well.

[doughnutgut]

Good work on the OHPs Leigh .. there wasn't too much body english until the last two reps and even then you kept it pretty clean
Really nice benching ... your arch and form looked very tight

I do feel a heck of a lot more loss of form than shows in each OHP vid Andrew. Same with squat. I imagine I am all over the place when in fact I am not. Grinding out another OHP was without a shadow of a doubt going to be one of the dumbest moves ever. Looks like I may have had one in me. But I am able to live to fight another day.

Cheers for the props buddy.

So I'm not the only one who does stuff like that.

I use the adjustment holes on my rack. I have a short peg that I use. After every set, I drop the peg down one adjustment hole and continue doing that until I get to the hole that signifies my last set.

If I don't do that, I usually lose track after set #2. I just chalk it up to my hyper focus, and not senior moments. lulz

LOL.

I was thinking of the cricket umpires and the stones they keep in their pockets for counting overs.
(a bat and ball game we are not very good at in the UK.) Before Andrew pipes up.

Popping a stone on the floor to the right each set. The next session is 10 sets of 3. So I may need them stones as there is not enough collars in this place. My BBB sets for squats and OHP I use collars on the bar hooks. 5 of them and chuck them to the floor after each set.

I am not for the life of me doing one extra set or one less for that matter. My brain does not function very well after lifting stuff.

Those reps on OHP were solid and tight....Great WO and double cheese burgers......Yeah

Thanks Ron. Them burgers done me right in.

But since Bill keeps posting his cornography PWO lately. I thought my final meal of today would have to have some of that great stuff as well.

Salmon, mayo, onion.
Tater
Stilton olive salad
Slaw
Porn on the cob.

I actually did notice your bench form and that your setup looked tight and the benching looked solid. I'm working on it How you enjoying it early on? Seems to me like you're moving the weight well.

I have to thank JTBNY for some serious assistance with this lift. Without a video in this thread I would have been bumming about under the bar and totally wrecking myself. My form was totally mashed a few months back. Although still work to do. I am getting there and the cues are remembered a bunch now without thinking of them. I also actually use the same approach for every set under the bar now. This repeating seems to be nailed in.

The weight feels more stable and I have more control over the movement now. Still might benefit from a higher chest touch. Small tweaks over time.

[thehobbes]

Mirin' bench setup, interesting and very effective. Was confused by vid angle at first, thought that one dude was tryna get a sneak peak up your shorts lmao. Damn miscers at your gym!

[Daniel0636]

It's been a while DNG! Mirin the food! I brought some of the Haagen Dazs cookie and creams not long ago, it was £4! But it was soooo good and had slightly over 1100kcal in lol so I can't really complain.

Good lifts as always, I got a lot of catching up to do!

[lochinvar76]

I also have to agree that your set up looks much better. Easy to see that you're maintaining tightness, which is pretty damn important. Good progress and I'm looking forward to seeing just how wrecked you feel by the end of Smolov.

[GinjaNinja85]

Bench form is looking TIGHT! OHP looked strict enough to me apart from perhaps the last rep. Great work though Leigh. Or is it Lee as it says on your youtube?

[Flounderbout]

I can't bring myself to keep looking ITT with those pictures of Haagen Daas that I don't have to see me through this all-night work session...

Strong OHP and Benching Doughnut. Definitely much tighter on the bench from the looks of things. How are you finding Smolov Jr on the old joints thus far?

[Muzzlrpress]

Smolov. OP has stepped into hell.

[Farley1324]

Smolov. OP has stepped into hell.

lol, this

Thread became even more interesting when I saw that word

[hostelmaniac]

lol, this

Thread became even more interesting when I saw that word

DnG is a crazy bastard

better not get injured or im kickin your ass old man

[EjnarKolinkar]

You look a lot stronger on the bench leigh, just watching the vid see you are stronger with it. Set 7 still looked very tight, forearms perpendicular to the floor, a lot of effort to control that weight while fatigues and keep flaring away.

Really some great work.

GReat work on the mass gains as well, you have filled out the tank without going table muscle to get there!

[RedSoxBrah]

Saw you in Meadey's thread.. stop creeping on teens you weirdo

[AlacrityH]

Wow you really get to business fast on the OHP. I don't start pressing until like 10-15 seconds after I remove it from the rack LOL. Fast DnG is fast.

Your bench looked great. Even set 7. Your fatigue wasn't noticeable at all. One thing I noticed though is you had the range of motion for a bigger arch. Idk if that's something you want or not, I'm just throwing it out there

I hope you're on dat big surplus time for recovery. Stay safe brah. Harry better not wake you up or I swear mate he won't see his dad out bench all his friends 20 years from now.

[doughnutgut]

Mirin' bench setup, interesting and very effective. Was confused by vid angle at first, thought that one dude was tryna get a sneak peak up your shorts lmao. Damn miscers at your gym!

Erryone wants to look up DNG shorts. That bench arch allows me to at least try and tighten up and join the bench stronger than before. Also gets my legs in a good position to allow for drive.

It's been a while DNG! Mirin the food! I brought some of the Haagen Dazs cookie and creams not long ago, it was £4! But it was soooo good and had slightly over 1100kcal in lol so I can't really complain.

Good lifts as always, I got a lot of catching up to do!

You aint missed much mate. PRs are few and far between. Sessions are getting more volume by the cycle though. Heron foods. £1.75 a tub. GTFIT. Welcome back Dan btw. You still madly in love?

I also have to agree that your set up looks much better. Easy to see that you're maintaining tightness, which is pretty damn important. Good progress and I'm looking forward to seeing just how wrecked you feel by the end of Smolov. ;-)

I plan on kicking Smolovs ass. Not literally btw. But his jr program anyhow. Thanks Loch.

Bench form is looking TIGHT! OHP looked strict enough to me apart from perhaps the last rep. Great work though Leigh. Or is it Lee as it says on your youtube?

Leigh. My youtube and errything else is all a lie. For RL purposes gnome sayin. Cheers bud.

I can't bring myself to keep looking ITT with those pictures of Haagen Daas that I don't have to see me through this all-night work session...

Strong OHP and Benching Doughnut. Definitely much tighter on the bench from the looks of things. How are you finding Smolov Jr on the old joints thus far?

So far so good. But only 1 week in and under my belt after tomorrow. I am a tad fazed by how I am gonna hold up with the last 10X3. But will give it a hard fought slog. Shoulders were screaming yesterday but all ok today. Hell. I got to take a page out of your book and give it hell for leather. Inspiring stuff man. Keep that chit up.

Smolov. OP has stepped into hell.

And drove the devil wild with his trolling.

lol, this

Thread became even more interesting when I saw that word

LOL. It's only a number.

DnG is a crazy bastard

better not get injured or im kickin your ass old man

Me? Injured? Pfffft.

You look a lot stronger on the bench leigh, just watching the vid see you are stronger with it. Set 7 still looked very tight, forearms perpendicular to the floor, a lot of effort to control that weight while fatigues and keep flaring away.

Really some great work.

GReat work on the mass gains as well, you have filled out the tank without going table muscle to get there!

I know I am holing on to some excess weight now Robert. But food and my weight has held me back a few notches this year. Going with my clothes. Wardrobe adjustments means reign back in a tad. See how this fairs. I hope it works.

Was trying to think of an 80s disco theme to put in here but I am too tired.

Saw you in Meadey's thread.. stop creeping on teens you weirdo :-D

He is my only teen journal I am subbed to apart from Sonny. I am subbed to wimmin, men, old wimmin, old men, teens. YEAH, come at me.

Wow you really get to business fast on the OHP. I don't start pressing until like 10-15 seconds after I remove it from the rack LOL. Fast DnG is fast.

Your bench looked great. Even set 7. Your fatigue wasn't noticeable at all. One thing I noticed though is you had the range of motion for a bigger arch. Idk if that's something you want or not, I'm just throwing it out there

I hope you're on dat big surplus time for recovery. Stay safe brah. Harry better not wake you up or I swear mate he won't see his dad out bench all his friends 20 years from now.

Tell me more regarding the bigger arch and ROM please mate. I have reduced my rom considerably by adjusting my form. But if I can even more then I will be happy to do so. More weight less movement is my bag all day.

As for Harry keeping me awake. LOL we are apart until September while the good lady is away visiting family.


Long day was long. Will catch up around these parts tomorrow hopefully.

[AlacrityH]

^ You basically do the first step izzy does, but you dont maximize your arch to its potential because you drop your legs down immediately. Improving your arch doesnt require mobility routines and whatnot. You can improve your arch simply by maximizing your arch overtime and the flexibility will come with it. I've gotten flexible enough to have my feet almost as back as my shoulders all with just trying to arch as much as possible for like 2-3 months.

[doughnutgut]

^ You basically do the first step izzy does, but you dont maximize your arch to its potential because you drop your legs down immediately. Improving your arch doesnt require mobility routines and whatnot. You can improve your arch simply by maximizing your arch overtime and the flexibility will come with it. I've gotten flexible enough to have my feet almost as back as my shoulders all with just trying to arch as much as possible for like 2-3 months.

That was a great vid Alaman.

Good tips to work with for me to use and I see where I can get some more work in to improve my arch. Another great piece of advice. Shorter rom from a bigger arch and tighter in the bench.

Thanks buddy. Appreciated.

[doughnutgut]

5/3/1 Cycle 8

No show. Deadlift will have to wait. Close to my back pulling badly again last night. Decided against DL after assessing in the morning. Deep heat rub and ball rolling. Mobile as you see in vids. But I was very close to being out of action.

No more to say. Gutting but I honestly am not risking the possible layoff.



Ran Smolov jr to see if my back was ok. Was good to go.

10 sets of 3 at 75kilo. Nice and tight from start to finish.




Smolov jr set 10






Smolov jr set 2






Food after.





Will get this plus 5 session in as soon as I feel I can. Maybe on deload.

[hostelmaniac]

your bench form and setup/tightness is awesome man


let the gains flow through you

[RT1957]

Nice 10X3 session....seems we're running the same weights on smolov....I have my 10 X 3 day tomorrow with 165....If I'm doing the conversion math correct that's what 75Kilos is.....Si signore?

Looking tight on BP and I can see a big mass gain over the last few months....great work

[AlacrityH]

One thing that concerns me DnG is you're running smolov jr, with a huge amount of volume with pressing, but your pulling movements are practically nonexistent to balance it all out. Overtime you may have shoulder problems if you don't use some pull movements. Maybe do like 100 reps of facepulls at the end of every session? Light weight, max ROM, tight contraction and whatnot.

[MoEcho]

*wave*

[thehobbes]

^^^What AH said 100%. DNG do you routinely do rotator cuff work, like throwing in some external rotations, scapular retractions, even shoulder doorway stretches? Shoulder-fuk sucks, avoid that shiz like that giant centipede in the basement that comes out at midnight.

[doughnutgut]

your bench form and setup/tightness is awesome man


let the gains flow through you

LOL. Thanks man. Bit of tweaking here and there and I will be good to go past that 2pps soon I hope.

Nice 10X3 session....seems we're running the same weights on smolov....I have my 10 X 3 day tomorrow with 165....If I'm doing the conversion math correct that's what 75Kilos is.....Si signore?

Looking tight on BP and I can see a big mass gain over the last few months....great work

Them numbers are exact yes Ron.
I am only on session week 1. The final week of 10 reps is a worry and will grab a spotter for the lift off only for them sets.

LOL. As for mass gain. Strange how I just watched a vid I posted in Steve's journal of me benching and I have put on some pounds your right. You are the second person to pass that over in as many days. Although chubbier. I am getting comfortable with the weight increase. Slightly less comfortable with the undercrackers rolling at the front though. Will keep a good eye on this gain and will slow or speed up until the end of this year and then think about seeing what the fluff has underneath. Not decided exactly though yet or to just push on for another 6 months after.

One thing that concerns me DnG is you're running smolov jr, with a huge amount of volume with pressing, but your pulling movements are practically nonexistent to balance it all out. Overtime you may have shoulder problems if you don't use some pull movements. Maybe do like 100 reps of facepulls at the end of every session? Light weight, max ROM, tight contraction and whatnot.

I do row mate. I also am quite partial to the odd pull movement while the good lady is away.

Joking aside. You are right. I will look at getting some light/medium pulling into the smolov jr days also.

*wave*

O hai. No nudes here, sorry.

^^^What AH said 100%. DNG do you routinely do rotator cuff work, like throwing in some external rotations, scapular retractions, even shoulder doorway stretches? Shoulder-fuk sucks, avoid that shiz like that giant centipede in the basement that comes out at midnight.

I am following Mikewines prehab and I do (the vid shows my band) Theraband work between each set. Keeping the elbows and shoulder freed up and moving nicely. But I can imagine shoulder damage to be a PITA.

Thanks guys n gals.

[fittofattofit]

I'm really impressed with your form in those vids Leigh .... and I'm very jealous of course
Looking very stable and tight

[Jtbny]

Nice benching Lee. I've said it before but repeating it here your form looks tons better.

Heal up and get to rowing

[RT1957]

Them numbers are exact yes Ron.
I am only on session week 1. The final week of 10 reps is a worry and will grab a spotter for the lift off only for them sets.

LOL. As for mass gain. Strange how I just watched a vid I posted in Steve's journal of me benching and I have put on some pounds your right. You are the second person to pass that over in as many days. Although chubbier. I am getting comfortable with the weight increase. Slightly less comfortable with the undercrackers rolling at the front though. Will keep a good eye on this gain and will slow or speed up until the end of this year and then think about seeing what the fluff has underneath. Not decided exactly though yet or to just push on for another 6 months after.

I do row mate. I also am quite partial to the odd pull movement while the good lady is away.

Joking aside. You are right. I will look at getting some light/medium pulling into the smolov jr days also.

I'm on my week 1 too....how much are you going to add each week? I'm really thinking no more than 5Lbs per week....

Yes on lots of rows for shoulder health....

One other ??? how long are your rest periods on smolov's??? and what's your warmup??? I'm doing a 5/3/1 type warmup along with upping my bar set to 30 reps

One more thought....if your long term goal is to get as strong as you can ya gotta not do the bulk and cut game......that's really a bodybuilders type of plan....unless your goal is to be as strong as possible at a particular weight....Just keep the weight gain to a minimum while you rise. a lb a month or so....just a thought....To me the idea of losing weight goes against my plan.....I'm not really interested in gaining weight either....at 57 my goal is extended independence by getting as strong as I can at a comfortable weight for me....I'm close to that weight and I feel like I have lots of room to get stronger....

[doughnutgut]

I'm really impressed with your form in those vids Leigh .... and I'm very jealous of course
Looking very stable and tight

Thanks Andrew. Ironing out issues is something I will be doing for a long while. Next stop is deads. Gotta get that sorted and I will be onto tweaking each of the main lifts as my form should be totally improved on them all since the start of this game.

Nice benching Lee. I've said it before but repeating it here your form looks tons better.

Heal up and get to rowing

Rowing and pulling are my major lacking points John. I must get to it quick sharp. I am moving about without worry again. Good stretching has helped but the worry of this issue being long term and always coming back is on my mind.

Cheers for the bench props and cheers again for the help.

I'm on my week 1 too....how much are you going to add each week? I'm really thinking no more than 5Lbs per week....

Yes on lots of rows for shoulder health....

My increase is just following what my tested max asks for mate. 10lb jump per week on each session. I aim to get as far as possible in the 3 weeks and test the max after the 3 weeks end.

One other ??? how long are your rest periods on smolov's??? and what's your warmup??? I'm doing a 5/3/1 type warmup along with upping my bar set to 30 reps

Theraband warming up and doing similar to the vid you posted with the stick Ron. My rest times are enough to make the next set and get some stretching in between sets. 2-3 mins max.

One more thought....if your long term goal is to get as strong as you can ya gotta not do the bulk and cut game......that's really a bodybuilders type of plan....unless your goal is to be as strong as possible at a particular weight....Just keep the weight gain to a minimum while you rise. a lb a month or so....just a thought....To me the idea of losing weight goes against my plan.....I'm not really interested in gaining weight either....at 57 my goal is extended independence by getting as strong as I can at a comfortable weight for me....I'm close to that weight and I feel like I have lots of room to get stronger....

My biggest issue was dropping from a big fat weight down to a drowned rat and seeing in the mirror what i thought was a good physique. The mind plays big tricks on guys like me. Dysmorphia is something that sticks around for a loooong time.

This year has already consisted of stupid calorie reductions. Pathetic cautious eating and not actually enjoying the amount of food needed to put on some pounds.

I have no intention of bodybuilder status. I am never going to get on stage and boardshort or pose. There is a very fine line between average normal built civvies and those who consistently lift progressively over a long period of time.

The change happens to the body relatively quickly. Already started to happen with me.

I will be happy right now with taking little Harry to the school gates and getting thoughts of how his dad is in good shape for an old man compared to what they could of been saying. (his dad was a fat drunk)

My cutting phase will not happen again with such aggression. Maintenance maybe and a slow drop. But I have 2 more years of dem natty gainz bro before contemplating anything.

[mirroroferised]

My biggest issue was dropping from a big fat weight down to a drowned rat and seeing in the mirror what i thought was a good physique. The mind plays big tricks on guys like me. Dysmorphia is something that sticks around for a loooong time.

This year has already consisted of stupid calorie reductions. Pathetic cautious eating and not actually enjoying the amount of food needed to put on some pounds.

I have no intention of bodybuilder status. I am never going to get on stage and boardshort or pose. There is a very fine line between average normal built civvies and those who consistently lift progressively over a long period of time.

The change happens to the body relatively quickly. Already started to happen with me.

I will be happy right now with taking little Harry to the school gates and getting thoughts of how his dad is in good shape for an old man compared to what they could of been saying. (his dad was a fat drunk)

My cutting phase will not happen again with such aggression. Maintenance maybe and a slow drop. But I have 2 more years of dem natty gainz bro before contemplating anything.

Man that was just a great post and it completely encompasses every single thought that goes through my messed up little mind every single day. The entire damn thing. I used to take my kids to school with a screaming hangover all the time and feel like complete sh!t for doing so. Now I get compliments at the school from parents on how different I look. Although they are all saying oh wow, you look so thin

I much, much rather this addiction although the weight loss or gain mindphuck gets tiring