Journey to Perfection

[baco_bacon]

Smolov for squat and bench?! Very nice, im interested!

[TheBeastTyler]

Smolov for squat and bench?! Very nice, im interested!

Yeah, I hope my body can take it.

[TheBeastTyler]

11/13
Bench 190 6x6 (Way too easy)
Squat 230 6x6
Chinsx15

[baco_bacon]

How much are you eating now? Sorry if you've posted about your diet recently! Enough to recover the mad volume?

[TheBeastTyler]

How much are you eating now? Sorry if you've posted about your diet recently! Enough to recover the mad volume?

Not gaining weight right now, so not enough haha. Gotta up my calories a bit obviously :P

11/16
Squat 240 7x5
Bench 205 7x5

[TheBeastTyler]

11/18
Squat 255 8x4
Bench 215 8x4

11/19
Squat 270 3x10
Bench 225 3x9, 225x5 (bench was too easy, had to throw in a couple extra reps at the last set)
Adductor 187.5 3x15
Abductor 162.5 3x15
Barbell Row 125 3x8

[TheBeastTyler]

11/21
Squat 240 6x6
Bench 205 6x6

Squat felt a little easier than I expected, and bench didn't feel as easy as I expected. I think it was just a good day for squats, and bad day for bench.

[TheBeastTyler]

11/23
Squat 250 7x5
Bench 215 7x5
GHR 90 2x8
Chin Ups 2x15

[TheBeastTyler]

11/25

Squat 265 4x8
Bench 225 4x8

Last day of Smolov Jr. tomorrow. Probably gonna take it very easy for a week, and then run another cycle because this has been underwhelming for smolov jr.

[TheBeastTyler]

11/26

Squat 280 10x3
Bench 235 10x3
Chin Ups (one handed, 50 lbs assisted) 2x8
Hanging Leg Raises 2x15

Also, I accidentally put 3x10 a few posts ago...I meant 10x3.

[TheBeastTyler]

11/30
Smolov Jr. is finished. Not gonna run another cycle since it was my first time.

Bench 235, 265, 285 (PR!), 300 (PR!)
Squat 290, 315, 335 (PR!), 350 (PR!)
Deadlift 365, 425

It's not letting me embed, so here are the links.
*****://www.youtube.com/watch?v=gnF-OCkAmJc
*****://www.youtube.com/watch?v=V181qTr9k4g

My bench and squat both went up about 35-40 pounds. Too bad you don't keep most of these gains :P
I decided to deadlift since in a meet, I'll have to do all three lifts in one day as well. I didn't really deadlift much the couple months before smolov jr, so 425 was really taxing, and I didn't want to try to go past that. My legs were also probably worn out from such a high PR on squat.

[davisj3537]

Strong lifting man. At first it was just the pressing and chin ups, but now all of your lifts are really blossoming. Are you working towards a one arm pullup?




I think your bench would greatly benefit from better scapular retraction. It'll just shorten your press by several inches. Solid lifting man. You've come a long way in a year.

[fittofattofit]

Beautiful looking squat and true ATG

[iron619]

Damn bro you have some solid numbers considering your body weight. Vids of your lifts are always a plus, too! Now that you've completed Smolov Jr, what's the plan for your training now? I can't remember if I ever ran this particular program, but so far, it's working for you.

[TheBeastTyler]

Thanks guys! A one-armed chin up isn't a big goal of mine, but it would be nice to be able to do that before too long. Now that I'm done with this, I think I'm gonna try Hepburn A Program.

[TheBeastTyler]

Started Hepburn Program.

12/6

Power Phase:

Overhead Press 115 8x2
Barbell Row 135 8x2
Squat 275 8x2
Single Leg Dumbbell Deadlift 60 8x2

Pump Phase:

Squat 220 3x6
Overhead Press 90 3x6
Barbell Row 110 3x6
Single Leg Dumbbell Deadlift 50 3x6


12/7

Power Phase:

Bench 235 8x2
One-handed Chins (50 lbs assisted) 8x2
Deadlift 340 8x2

Pump Phase:

Bench 185 3x6
One-handed Chins (60 lbs assisted 3x6

Forgot the gym closed at 6 on Sundays, so I didn't get back to the deadlifts :/ Sucks.

[TheBeastTyler]

12/9

BB Row 135 7x2, 135x3
OHP 115 7x2, 115x3
Squat 275 7x2, 275x3
Single-Leg DB Deadlift 60 7x2, 60x3

BB Row 110 2x6, 110x7
OHP 90 2x6, 90x7
Squat 220 2x6, 220x7
SL DB DL 50 2x6, 50x7

12/10
Bench 235 7x2, 235x3
1h Chins (50 lbs assisted) 7x2, x3
DL 340 7x2, 340x3
Hammers 40 3x8

I cut out the pump phase cuz apparently everyone else does and these workouts are really long, so I wanted time for conditioning and speed drills without having to carve three hour chunks of my day for the gym.

[TheBeastTyler]

12/10
Bench 235 7x2, 235x3
One-handed Chins (50lbs assisted) 7x2, x3
Deadlift 340 7x2, 340x3
Hammer Curls 40 3x8

12/12
Overhead Press 115 6x2, 2x3
Barbell Row 135 6x2, 2x3
Squat 275 6x2, 2x3
Single-Leg Dumbbell Deadlift 60 6x2, 2x3
Power Clean 135 2x2, 155x2
Close-Grip Bench Press 185 3x2

I miss my power cleans and close grip bench. Sue me for adding them in on Friday.

[TheBeastTyler]

Oh wow I am far behind on this journal. I'll just log yesterday, and keep going from there.

12/28
Bench 235 2x2, 6x3
One-handed Chins (50 lbs assisted) 2x2, 6x3
Deadlift 340 2x2, 6x3
Adductor 237.5 3x8
Abductor 225 3x8

I also switched to sumo stance, and I like it so far.

[TheBeastTyler]

12/31

Bench 235x2, 235 6x3, 265x3
One-handed Chins (50 lbs assisted)x2, 7x3
Deadlift 340x2, 340 7x3
Deficit DL 225 3x5
Incline DB Bench 130 3x8

[davisj3537]

Solid lifting

[TheBeastTyler]

Solid lifting

Thanks, my deads are coming back. They took a nosedive in the past few months.

1/3
Bench 235 8x3
One-handed Chins (50 lbs assisted) 8x3
Deadlift 340 6x3, 405, 425
Floor Press 205 5x3

Okay, I went off the program for deadlifts yesterday. I wanted to get a feel for lifting heavy using sumo stance.

[TheBeastTyler]

1/5
Overhead Press 125 8x2
Barbell Row 145 8x2
Squat 280 8x2
Single Leg Dumbbell Deadlift 70 8x2
Front Squat 175 2x6
Incline Dumbbell Bench 140 2x5

Looks like I forgot to log a couple days, so if it looks like I was skipping legs, I wasn't. Not sure why that happened.

[davisj3537]

your setsxreps are confusing as f*ck to me. I assume you've been logging repsxsets.

[TheBeastTyler]

your setsxreps are confusing as f*ck to me. I assume you've been logging repsxsets.

No, it's sets and reps. Doing the Hepburn A Program, and then switching a couple things around.

[davisj3537]

No, it's sets and reps. Doing the Hepburn A Program, and then switching a couple things around.

Eye see. There is more than one way to skin a cat. Lot of volume and super high intensity for sure.

[TheBeastTyler]

Eye see. There is more than one way to skin a cat. Lot of volume and super high intensity for sure.

Yeah I really like this style. Works for me.


1/6
Bench 245 8x2
One-handed Chins (40 lbs assisted) 8x2
Deadlift 355 8x2
Deficit Deadlift 265 5x2
Close-Grip Bench Press 185 5x2

[TheBeastTyler]

1/8
Overhead Press 125 6x2, 2x3
Barbell Row 145 6x2, 2x3
Squat 280 6x2, 2x3, 225x10
Single-Leg Dumbbell Deadlift 70 6x2, 2x3
Power Clean 145 5x3
Log Press for the lulz 85x10


1/9
Bench 245 6x2, 2x3
One-handed Chins (40 lbs assisted) 6x2, 2x3
Deadlift 355 6x2, 2x3
Incline Dumbbell Bench 130 3x8
Glute-Ham Raise 90 3x8

[TheBeastTyler]

1/12
Overhead Press 125 4x2, 4x3
Barbell Row 145 4x2, 4x3
Squat 280 4x2, 4x3
Calf Raise 360 5x15
Pec Deck 162.5 3x8

Hurt my hand at work, so I didn't do my routine a little differently yesterday so I don't hurt my hand any more.

[TheBeastTyler]

Sorry for the delay. Well, my hand's still bothering me too much for deadlifts, so I decided, against my better judgement, to run smolov jr again early.

1/23
Squat 250 6x6
Bench 205 6x6
Close-Grip Bench 135 3x10

1/25
Squat 250 6x5, x8
Bench 220 6x5, x11 (just wanted to see what I could do. Looks like I set my bench too low again)