The Return Of Bum-Life : The Greatest Comeback Since Easter Sunday

[dtaps24]

you should take 6-8 weeks to try to peak just for ****s and giggles. I wonder what you'd be able to put together.

[Bum-Life]

you should take 6-8 weeks to try to peak just for ****s and giggles. I wonder what you'd be able to put together.

I have thought about doing this... even smolov jr for bench, take a run at 405.
summer time is pretty busy for me, with bikes n such, might be tough to fully commit.... uggghh... damn you putting thoughts in my head...
not sure I wanna f*ck with my knees during summer either, they have felt really good recently, so squat PR might be out of the question. Deads... maybe. think I had some luck with Ort/Mag in the past. pretty sure I could pull 600 today if I wanted to, guess 666lb dead would be a cool number I guess as a goal. 700 is kinda a life goal, not sure if im in that area yet though..

[Bum-Life]

Day 1 of 4


Deads !

540 x 2
540 x 2
540 x 2


Bench

225 x 10
275 x 5
320 x 3
320 x 3
320 x 3
225 x 14 -> 135 x 10


BB Rows underhand

135 x 20
155 x 12
175 x 10
135 x 20


*****

started out a bit lazy like usual... got semi motivated when bench got to 320. all 320 sets were easy, 5lb jump next time.... bench was actually really good, even drop set = more than usual reps.
540x2 was decent.. no reason why i cant add another 5lbs

[Bum-Life]

Day 2 of 4


Bench

245 x 10
300 x 5
300 x 5
300 x 4
245 x 10 -> 135 x 12


Bum Ups underhand - suuuuuper slow / paused at the top

BW x

6, 6, 6


BB Rows

135 x 20
135 x 18


******* Curls

95 x 10
95 x 9
65 x 12 -> 45 x 12


*****

somehow I lost like 5lbs over the weekend.... not overly pumped... hope its just a weird few days.
1 rep shy of the 3 sets of 300x5 goal. redo next week.
solid day.

[dtaps24]

I have thought about doing this... even smolov jr for bench, take a run at 405.
summer time is pretty busy for me, with bikes n such, might be tough to fully commit.... uggghh... damn you putting thoughts in my head...
not sure I wanna f*ck with my knees during summer either, they have felt really good recently, so squat PR might be out of the question. Deads... maybe. think I had some luck with Ort/Mag in the past. pretty sure I could pull 600 today if I wanted to, guess 666lb dead would be a cool number I guess as a goal. 700 is kinda a life goal, not sure if im in that area yet though..

Peak bench and dead over the summer and just maintain squat. I wouldn't go Smolov Jr. at your #s it would probably burn you out even with your tolerance for volume. I'd do something like the Russian peaking cycle you can do it 3x a week if you want to keep benching that often. For Deads whatever you've responded to best historically. 666 is a cool number and would be really impressive if you could hit that. What's your current best pull?

[Bum-Life]

Peak bench and dead over the summer and just maintain squat. I wouldn't go Smolov Jr. at your #s it would probably burn you out even with your tolerance for volume. I'd do something like the Russian peaking cycle you can do it 3x a week if you want to keep benching that often. For Deads whatever you've responded to best historically. 666 is a cool number and would be really impressive if you could hit that. What's your current best pull?

Smolov Jr worked well for me when I made a run at 350 bench.... will definitely look into the russian thing, thanks for the suggestion.
I've kinda just had that no rush / no care approach to lifting for a bit, just keep on keepin on and eventually ill realize I got stronger. lol. So that being said, never really dicked with heavy pulls as of recent. think I did a 575x2 or.. maybe 3 semi recent.. Id have to scroll back in the log. I'd guess im good for 600ish.
405 bench or a 666 pull is a solid summer goal... even coming up a bit short on each puts me at 1000lb total on push and pull.

[Bum-Life]

Day 3 of 4


Squat

195 x 10
285 x 10
375 x 5
435 x 2
435 x 2
435 x 2




*****

bit lazy, not focused or really that motivated... starting a little bit later than usual too... so this usually means its gonna be a good day, for some reason.
might just ditch the 225 rep out ... aim for 3 sets of 435x2... finish with some gas in the tank.
nothing super special... but no complaints.

[Bum-Life]

Day 4 of 4


Bench

255 x 10
255 x 10
255 x 10
255 x 10
255 x 10


Bum Ups underhand

BW x

14, 12, 12, 11, 11


******* Curls

95 x 10
95 x 8
65 x 15 -> 45 x 11


*****

killed bench... should do 260 next time... aim for 8-10 reps

[Bum-Life]

Day 1 of 4


Deads ! for Dtaps

545 x 2
585 x 1
600 x 1 !


Bench

225 x 10
275 x 5
325 x 3
325 x 3
325 x 3
225 x 13 -> 135 x 11


BB Rows underhand

135 x 20
155 x 15
175 x 10
135 x 20


*****

wrist hurts for no reason... feels bad getting set up, but so far on 225 bench, no issue while actually lifting.
first set of 325x3 was pain free... just sucked prelift getting under the bar / set up
325x3's all worked... could probably bump 5lbs again
frist 545x2 was decent
well, I can pull 600+ on a sh!tty day

[Bum-Life]

Day 2 of 4


Bench

245 x 10
300 x 5
300 x 5
300 x 5
245 x 11 -> 135 x 11


Bum Ups underhand - suuuuuper slow / paused at the top

BW x

6, 6, 6


BB Rows

135 x 20
135 x 20


******* Curls

95 x 10
95 x 9
65 x 12 -> 45 x 12


*****

300 bench is feeling really good, wrist thing was a one day deal... feels perfect now.
good day.

[Bum-Life]

Day 3 of 4


Squat

195 x 10
285 x 10
375 x 5
435 x 2
435 x 2
435 x 2

225 x 20


*****

feelin a bit beat up.... maybe from deads.. maybe weather, just a bit stiff.
just don't have the 435x3's in me... settle for 2's and do a rep out.
225 set made up for missing the triples goal...

[Bum-Life]

Day 4 of 4


Bench

260 x 10
260 x 10
260 x 10
260 x 10
260 x 9


Bum Ups underhand

BW x

12, 11, 12, 12, 12


******* Curls

95 x 12
95 x 10
65 x 15 -> 45 x 13


*****

slow start rep wise on bum ups, finished strong tho.
bench is feelin reeeeaally good to start.

[Bum-Life]

Day 1 of 4


Deads !

545 x next time
545 x
545 x


Bench

225 x 10
275 x 5
330 x 3
330 x 3
330 x 2
225 x 12 -> 135 x 10


BB Rows underhand

135 x 20
155 x 15
175 x 12
135 x 20


*****

bench felt good, but 3rd set, wasent confident last rep woulda worked so settled for 2. redo next time.

running late, deads next lift day.

[Bum-Life]

Cont.......


Deads

500 x 1
405 x 8


OH Press

135 x 16
155 x 10
175 x 5
135 x 12


*****

finishing up deads, felt like doing some OH press too.
warmed up to 500x1 deads... randomly feeling super warm, minor sick.... not feeling 545 today, might just ding out 405 for some reps.
405 for reps, I was even feeling weak. meh, f*ck it

[Bum-Life]

Day 2 of 4


Bench

245 x 10
305 x 5
305 x 5
305 x 3
245 x 10 -> 135 x 12


Bum Ups underhand - suuuuuper slow / paused at the top

BW x

6, 6, 6


BB Rows

135 x 20
135 x 20


******* Curls

95 x 12
95 x 10
65 x 15 -> 45 x 10


*****

redo 305.... not sure why I only got 3 last set... first 2 were decent.

[Bum-Life]

Random Arm Pump

Curl -> OH Press -> Row

95 x 12 - 18 - 20
95 x 11 - 16 - 20
95 x 10 - 15 - 20
95 x 10 - 15 - 20
95 x 9 - 15 - 20



*****

feeling something random / different ... short n simple.
damn... 2 sets in... forearms wrecked
that was actually a crazy workout for 30mins.... arms gon explode/10

[Bum-Life]

Day 3 of 4


Squat

195 x 10
285 x 10
375 x 5
435 x 3
435 x 3
435 x 3

225 x 20


*****

first set of 435x3 worked... hoping for 2 more.
3 for 3... pumped. should move on to 440, aim for 2-3 reps next time.
20 set was super pump.... really good day !

[Bum-Life]

Day 4 of 4


Bench

260 x 10
260 x 10
260 x 10
260 x 10
260 x 10


Bum Ups underhand

BW x

13, 12, 12, 11, 11


******* Curls

95 x 10
95 x 8
65 x 17 -> 45 x 12


*****

Actually stiff n sore from that last squat day.... been a while.
Arm tendon is not too happy with me riding bikes allot now that its warm... I'll see if it affects lifting, should be ok..
260x10's are taking me right to my limit... 2 sets in, already pretty tired.
got em all on bench.... 10th reps were pretty tough the whole time.

[Bum-Life]

Random Arm Pump .... again...

Curl -> OH Press -> Row

95 x 10 - 15 - 20
95 x 10 - 15 - 20
95 x 10 - 15 - 20
95 x 10 - 15 - 20
95 x 10 - 15 - 25


*****

doin dis again... deads maybe tomorrow or next day. too tired from the weekend.

[Bum-Life]

Day 1 of 4


Deads !

545 x 1
545 x 1
545 x 1


Bench

225 x 10
275 x 5
330 x 3
330 x 2
330 x 2
225 x 13 -> 135 x 10


BB Rows underhand

135 x 20
155 x 15
175 x 10
135 x 20


*****

not feeling overly strong on bench warm ups... see how 330 goes....
content with 330x2's didnt wanna risk a fail
not super strong feeling on deads either... just gonna settle for a few less reps then usual
ewwww even 545x1's are heavy. gaay.

[Bum-Life]

Day 2 of 4


Bench

245 x 10
305 x 5
305 x 5
305 x 3
245 x 10 -> 135 x 12


Bum Ups underhand - suuuuuper slow / paused at the top

BW x

6, 6, 6


BB Rows

135 x 20
135 x 20


******* Curls

95 x 12
95 x 10
65 x 12 -> 45 x 15


*****

no lifting for the weekend, feel fresh, feel strong to start today.
weird, 3rd set got only 3 again.
decent!

[Bum-Life]

Day 3 of 4


Squat

195 x 10
285 x 10
375 x 5
440 x 2
440 x 2
440 x 1

225 x 15


*****

440x2,2,1 ... last set I was getting a bit tired... try to better 440 next week.
legs are pretty roasted after 225x15... no way i was getting 20

[Bum-Life]

Day 4 of 4


Bench

265 x 9
265 x 7
265 x 9
265 x 9
265 x 8


Bum Ups underhand

BW x

15, 12, 12, 12, 12


******* Curls

95 x 12
95 x 10
65 x 15 -> 45 x 15


*****

gonna bump to 265 bench, aiming for 8-10
2nd set of bench i kinda set up weird...

[Bum-Life]

Day 1 of 4


Deads !

545 x 1
495 x 3
455 x 5


Bench

225 x 10
275 x 5
330 x 3
330 x 3
330 x 2
225 x 13 -> 135 x 10


BB Rows underhand

135 x 20
155 x 15
175 x 12
135 x 20


*****

redo / revenge for last week... hoping for 330x3's on bench, and 545x2's deads.... pretty lazy / weak feeling before lifting, hoping that changes.
OH press warm up went well... 135x17, which is I guess a not full trying PR.
rows were really solid.
uggh,,, sooo close to that 330x3x3... 2.5 on the last set. still pretty happy tho.
not sure of 545x2's are happening today..... might need a deload...
switched up deads on the run.... feelsokman

[Bum-Life]

Random Arm Pump .... again...

Curl -> OH Press -> Row

95 x 10 - 15 - 20
95 x 10 - 15 - 20
95 x 10 - 15 - 20
95 x 10 - 15 - 25


*****

slept in... no time for real workout.

might redo my usual routine... even debating doing GOMAD for a few weeks.. maybe teamed up with smolov Jr. for bench.

meh day... just been weak feeling, unmotivated.. take a few days off.. and ill be back.

[Bum-Life]

finally.....

I've had probably 2 weeks off.... had an emergency house reno to take care of, didn't eat well... lost some weight I think... probably a stupid weak baby. I bought a new fancy scale, so I will adding a bit more info to my log, will do daily weights, and once a week probably do BF%.

Smolov Jr. will be done mon, weds, fri, sat, and I will be adding in squats on mon, deads weds (to easiest days) friday and sat i'll do pull ups, rows, and curls.


Start
-------
weight - 209.8
body fat - 23 %
hydration - 52.9 %
muscle - 40.3 %

[Bum-Life]

Smolov Jr. Bench

Week 1 - Day 1/4


Bench

260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6


Squat

185 x 10
275 x 10
365 x 5
405 x 3
405 x 3
405 x 3
225 x 17


Wide Grip Pull Ups

BW x 14


*****

I was a little rusty on bench as expected, no grinders or worry tho... should be back to normal strength for when I need it.
dropped the weight a bit on squats, but crushed em...pretty happy.
great first day back.

[Bum-Life]

Smolov Jr. Bench

Week 1 - Day 2/4


Bench

280 x 5
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5


Deads

495 x 3
495 x 3
495 x 3


******* Curls

95 x 10
95 x 10
65 x 15 -> 45 x 12


*****

bench was comfortable hard... first few sets were easy, last 3 maybe the last rep was a bit hard, no struggle, just needed to make sure i took enough rest between sets.
3rd rep on 495 dead was a bit harder than expected.... see how the other sets go.
really happy I got the 495x3x3 ... legs sore from squats, down a few lbs.. good confidence boost that im not ultra weak.

[Bum-Life]

Half Week Update
-------
weight - 209.8 ---> 214.4
body fat - 23 % --->23.8%
hydration - 52.9 % --->52.3%
muscle - 40.3 % ---> 39.8%



So according to my scale, I gained 1 lb of muscle, and the rest fat. lol.

[Bum-Life]

Smolov Jr. Bench

Week 1 - Day 3/4


Bench

295 x 4
295 x 4
295 x 4
295 x 2 *notes*
295 x 3
295 x 4
295 x 4
295 x 4


Pull Ups

BW x

14, 12, 10


BB Rows

155 x 13
135 x 15


******* Curls

95 x 8 -> 65 x 8 -> 45 x 15


*****

4th set... uggghh... bad set up, not sure why I went for it anyways, got 2. f*ck!
faaaaak ! 5th set fail too.... not sure wat to do now... just not the best day.
7th set was a hard 4... but im getting some revenge.
day saved.... not sure what happened, maybe lack of rest, not taking it serious... just note for next week, 10lb bump might be a bit much.
day ended well.... just not overly pumped on that speedbump I hit on bench.