Barbells, Booze and Beef. Mitch's Deadlifting and Drinking Log 2.0

[SmallLats]

I just think if you gonna start something, finish it. It was a good learning experience and you taper you're squatting down to 3x a week while still adding to your squat so by the time you done you will be able to squat 2x a week and keep all your gains

I don't think I am brah. lol, not pussing out but most ppl say it's not worth it. I don't really need to peak cause I'm not about to compete. So I'm gonna do my own thing and work up to heavy singles for awhile. After how fking fast 325 was I feel I have ALOT of room to improve.

I think I'm either gonna do sheiko after this or squat 2x a week and workup to a daily max each time and then do backoff volume using prilepin's chart. you know your **** so go ahead an give your input.

[Mitch666]

I just think if you gonna start something, finish it. It was a good learning experience and you taper you're squatting down to 3x a week while still adding to your squat so by the time you done you will be able to squat 2x a week and keep all your gains

brah I'm gonna be back at "uni" (as you say in canadia lol) and getting wasted erry friday and saturday. not sure if that's a good idea in the intense cycle haha.


Edit: I think I could hit 405 after intense srs. Idk I'm drunk as hell right now

[Mitch666]

So today I hit 335x1 which is another PR. everything felt heavier/more awkward than friday. Which is weird because I squatted the day before that and did all my worksets and 295x5 before 325. sort've confusing but whatever. Gonna bench wednesday and then test my squat max one more time on friday

[Mitch666]

Nice work, man. I hit a little PR initially (~20lbs), then a huge PR (~50 more lbs) about 2 weeks after my first time on Smolov for no apparent reason other than deloading. I just cut back to basic 5x5 1x/wk for those weeks then 4 days rest and worked up to a max.

Just reread this. That's really interesting, seems to contradict alot of what you hear (keep volume and frequency up etc) but 70 total pounds is pretty crazy.

[GuinnessStrong]

Ran base, did the aformentioned, rinsed repeated base, saw even more, too. However taking that much time off heavy deadlifting my reps went up but 1RM pull didn't budge. My body responds a little different to volume than most though if you haven't noticed. I had years and years of a linear, milked-out foundation before I did the above, too, and properly executed change always equates to adaptation after that long.

[Mitch666]

Ran base, did the aformentioned, rinsed repeated base, saw even more, too. However taking that much time off heavy deadlifting my reps went up but 1RM pull didn't budge. My body responds a little different to volume than most though if you haven't noticed. I had years and years of a linear, milked-out foundation before I did the above, too, and properly executed change always equates to adaptation after that long.

That makes sense. I'm gonna have to make a decision soon, so many options haha.

[Mitch666]

foam rolling, rumble roll, lax ball, mobility, dynamic warmup

Bench
barx8
135x5
160x3
185 2x2
205 2x1
225 2x1
250x1 Still 25lbs off of my all time PR but this is the heaviest weight I've touched in quite awhile and it wasn't a huge grinder
255x0 think I would have had it fresh, plus I just lost tightness at the bottom. oh well
Close Grip 225x1
Normal Grip again 185x10

Pullups
2x10
Neutral grip
10,8

A bunch of klokov presses and btn push presses

Hammer Curls
55x10,9,9

superset

Band pullaparts
100 total reps over 3 sets

Tricep Pushdown Death set
Light Band x15, Minibandx15, Light bandx8, minibandx8

second round
lightbandx10, minibandx10, lightbandx8, minibandx8 lawd dat tricep pump

EZ-bar Spider Curl
3x12

Machine fly
2x15

20 minutes incline walking


So basically I hit a heavy single on bench and then got my swole on which I've been neglecting on smolov.

[Mitch666]

foam rolling, lax ball, mobility, dynamic warmup, band distracted hip openers

Squat
barx8
135x5
185x3
225 2x3
250 2x2
275 2x1
295x1
315x1
340x1 PR 25lb all time pr from before smolov and 40lbs above what I plugged in for my max
add wraps even though I never use them just to see
345x1 wrapped PR

Deadlift
135x3
185x3
225x3
275x3
315x1
365x1
405x1
315 3x3


Excited I hit 340, I wasn't sure if I got to depth but on video it looks good. That fat fuk deadlifting 315 in the background went and complained to the manager that I was filming in the gym after I squatted that. She didn't give a **** though. I honestly dont' feel burned out at all so I'm not sure if I need to do a deload for a week before moving on to something else.
As far as deadlifts go 405 felt heavy but I haven't pulled in a month and never have done so after squatting (let alone to a max) before. Should come back fast.





As you can see I finally figured out what video format to use so it's not grainy as sht

[budreiser2]

strong grind man. are you gonna run the intense phase?

[AppleCat]

Damn, Mitchypooh! Mirin' how you grinded that out - wasn't easy, yet it wasn't really in doubt any of the movement. Been lurking all the gains you made with your cycle the past few weeks - definitely hit it hard. That 285 9x3 was pretty awesome! I don't know how I'd handle that volume lol. And to hit some PRs after that... mentally and physically, that had to be a great feeling.

I know your bench has dropped off a bit, but I bet you'll be surprised with how it comes back - hell, I started at 275 max (?) last cut and was hitting slightly higher than that in June when I was 20 lbs lighter. All about training smart and getting that progression. Same with the DLs - you said it yourself that you haven't pulled much lately. I read plenty of people do well with only training it every so often, but to have almost no 'work' with it in a month will take some getting used to. I'd be surprised if next week didn't already feel tremendously better and that your numbers returned to where they were.

Great way to end the week (and break!). From an outside view, I'd say this holiday break was very kind to you - and that's a testament to the work you put in! Keep hustlin' cuz - looking forward to some great things in 2014.


Edit: Lol at getting told on for video'ing.... is this real life?

[Mitch666]

strong grind man. are you gonna run the intense phase?

As of now I'm leaning towards no.. I'm having a hard time deciding though.

Damn, Mitchypooh! Mirin' how you grinded that out - wasn't easy, yet it wasn't really in doubt any of the movement. Been lurking all the gains you made with your cycle the past few weeks - definitely hit it hard. That 285 9x3 was pretty awesome! I don't know how I'd handle that volume lol. And to hit some PRs after that... mentally and physically, that had to be a great feeling.

I know your bench has dropped off a bit, but I bet you'll be surprised with how it comes back - hell, I started at 275 max (?) last cut and was hitting slightly higher than that in June when I was 20 lbs lighter. All about training smart and getting that progression. Same with the DLs - you said it yourself that you haven't pulled much lately. I read plenty of people do well with only training it every so often, but to have almost no 'work' with it in a month will take some getting used to. I'd be surprised if next week didn't already feel tremendously better and that your numbers returned to where they were.

Great way to end the week (and break!). From an outside view, I'd say this holiday break was very kind to you - and that's a testament to the work you put in! Keep hustlin' cuz - looking forward to some great things in 2014.


Edit: Lol at getting told on for video'ing.... is this real life?

Thanks brah. Yea this break was pretty good, I was ok with not doing much socially as smolov just wiped me out. I don't think my deadlift is weaker at all just have to get used to the movement again like you said. I'm hoping it'll be stronger actually because my squat went up a decent amount. Bench I don't really know what the deal is. I'm just hoping to get back to 275 again to be honest.

Idk what that guys problem was either. haha

[Drew50]

way to stick through smolov, I've only managed two weeks

[Mitch666]

way to stick through smolov, I've only managed two weeks

Thanks man, I did it at a time where I had hardly anything going on in life and could foam roll, stretch and sleep alot. If I was working full time I'm sure it would have been much harder.

[SmallLats]

Lets go Mitch good ****

[TDmuscle25]

Strong Squats brah

Also lol at the goober complaining about you filming

[Mitch666]

Strong Squats brah

Also lol at the goober complaining about you filming

Thanks man.



So the day after getting wasted and two days after testing my squat max and deadlifting I decided to bench. Went surprisingly well. Budreiser wrote up a 4 week bench cycle for me so that's what I'll be doing.

foam roll, dynamic warmup, mobility,

Bench
barx8
135x5
160x3
185 2x2
215 2x3 about 8.5 RPE, both sets moved pretty quick

Spoto Press (pause 1 inch off chest)
3x5 150

Close Grip Bench
165 3x5

Chest Supported Row
4x12

Incline Dumbell Press
3x12 50

superset

Band Pullaparts
3x30

Barbell Curl
barx8
3x8 80 1x12 70

superset

Band Pushdown
2x25

[budreiser2]

How'd the spotos and other stuff feel?

[Mitch666]

How'd the spotos and other stuff feel?

Spoto's were kinda weird. I found myself misgrooving them on about half the reps, I think it'll just take some getting used to. Since you have them programmed twice a week I should learn fast.

I "caught" them with my lats but my upperback wasn't staying as tight as I'd want.

[budreiser2]

Spoto's were kinda weird. I found myself misgrooving them on about half the reps, I think it'll just take some getting used to. Since you have them programmed twice a week I should learn fast.

I "caught" them with my lats but my upperback wasn't staying as tight as I'd want.

have you tried rolling out your upperback before you bench? I've been doing it more lately and its really helped how tight I can get.

[Mitch666]

have you tried rolling out your upperback before you bench? I've been doing it more lately and its really helped how tight I can get.

Yea I usually do, I think I'll have to just focus on it more.


Did a deload squat workout on tuesday, worked up to a double at 275 then did a bunch of triples at 225. Felt awful though, lol my upperback wouldn't stay tight, I was using some weird ass bar though.


Today

foam roll upper body, rumble roll lowerbody, lax ball stuff, mobility and dynamic warmup

Decline Bench
barx8
135x5
185x5
205x5 @7.5 RPE
220x5@ 8.5RPE kept this conservative with weight, haven't done decline in a long time so it felt weird

Pause Bench
135x5
175 3x5 felt really good, stayed tight at the bottom and exploded off my chest

Spoto Press (pause one in off the chest)
165 4x4

Klokov Press
barx8
95x8,8,6
barx12

Hammer Curls
3x10 50

Rear Delt Machine Flys
110 3x20

Pullups
BWx10,10,8

15 minutes incline walking


Everything felt good today, decided to throw 3 easier sets of pullups in and do heaver hammerstrength pulldowns tommorrow after I pull. It's the trendy thing to hit lats alot so I'll be doing it 3x a week.

[BabyOilBrah]

405 squat this year bro, it's coming. Nice work in here lately.

[Mitch666]

405 squat this year bro, it's coming. Nice work in here lately.

Thanks brah, that's the goal.

[budreiser2]

will give commentary on workout after tinder sloots and svedka

[Mitch666]

will give commentary on workout after tinder sloots and svedka

lawl, aren't you cutting?

[budreiser2]

lawl, aren't you cutting?

Shhhhhh.Maybe

[Mitch666]

Shhhhhh.Maybe

IIFYV- If it fits your vodka

[budreiser2]

IIFYV- If it fits your vodka

Lol'd. Didn't make it to the concert. Oops.
But looks solid. How'd your upper back and stuff feel on the pauses? Have you tried using a flat foot set up?

[Mitch666]

Lol'd. Didn't make it to the concert. Oops.
But looks solid. How'd your upper back and stuff feel on the pauses? Have you tried using a flat foot set up?

I really focused on staying tight with the pauses and most of the reps I did. As far as flat footed benching goes, I tried a few times it felt kind've awkward. I couldn't really tuck my feet then and I had to go a bit wider. You think that would help?

[budreiser2]

I really focused on staying tight with the pauses and most of the reps I did. As far as flat footed benching goes, I tried a few times it felt kind've awkward. I couldn't really tuck my feet then and I had to go a bit wider. You think that would help?

You could try putting your feet wide and out in front of you. kinda like how Casey Williams on efs benches. or look at hamburgertrains form and try to do that.

[psychodiver9]

Innnnn