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

[Bum-Life]

Smolov Jr. Bench

Week 1 - Day 4/4


Bench

315 x 3
315 x 3
310 x 3
305 x 3
300 x 3

300 x 3
300 x 3
300 x 3
300 x 3
300 x 3


Pull Ups

BW x

14, 12, 8


BB Rows

135 x 20


******* Curls

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


*****

back to back days, after a fail... not overly confident on making all 10 sets.. guess I'll see how it goes.
1 down, 9 to go... 3rd rep was a bit hard.... hoping its just the first set jitters... hoping to warm up and build momentum.
3rd set, gonna drop to 310... dont wanna fail... not sure 5lbs even makes a difference...
4th set, drop to 305. 5th set 300.... every third rep is just on the brink of failure... so i keep dropping.
think I just started too heavy... ill see how monday feels and adjust the weight from there... that weight loss / no workout week or 2 hit me harder than I thought.
300 was probably the correct weight for today.

[Bum-Life]

1 Week Update
-------
weight - 209.8 ---> 214.4 ---> 216.6
body fat - 23 % --->23.8% ---> 24.2 %
hydration - 52.9 % --->52.3% ---> 52.1%
muscle - 40.3 % ---> 39.8% ---> 39.7%

[Bum-Life]

Smolov Jr. Bench

Week 2 - Day 1/4


Bench

270 x 6
270 x 6
270 x 6
270 x 6
270 x 5 *notes*
270 x 5


Squat

185 x 10
275 x 10
365 x 5
410 x 3
410 x 3
410 x 3
225 x 20 !


Wide Grip Pull Ups

BW x 13


*****

didn't know if I should go 265 or 270... manned up for the 10lb bump.. first set was pretty clean. should be ok.
FFUUUUUUUUUUUUUUUUUUUUUU !!!!! ugggghhhh.... sh!t was easy, didnt take 5th set serious... uggh !
was just gonna type how much stronger and better I feel this week... note to self : don't be a dick and get distracted.
5 again.... guess I burnt out..
5lb bump next week TOPS.
again happy with squats.

[Bum-Life]

Smolov Jr. Bench

Week 2 - Day 2/4


Bench

285 x 5
285 x 5
285 x 5
285 x 5

285 x 5
285 x 5
285 x 5 !


Deads

500 x 3
500 x 3
500 x 3


******* Curls

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


*****

gonna do a reasonable 5lb jump on bench... don't wanna fail..... better not fail anyways...
made it past the half way point... no struggles.... note to self.. dont f*ck this up. 3 sets to go.
success ! ... considering myself back on track..

500's were comfortable... solid day !

[Bum-Life]

Half Way Update
-------
weight - 209.8 ---> 214.4 ---> 216.6 --> 218
body fat - 23 % --->23.8% ---> 24.2 % --> 24.4%
hydration - 52.9 % --->52.3% ---> 52.1% --> 51.9%
muscle - 40.3 % ---> 39.8% ---> 39.7% --> 39.5 %

[LDARboyo]

Nice work manneeee

[Bum-Life]

Smolov Jr. Bench

Week 2 - Day 3/4


Bench

300 x 4
300 x 4
300 x 4
300 x 4

300 x 4
300 x 4
300 x 4
300 x 4 !!!


Pull Ups

BW x

14, 12, 12


BB Rows

135 x 20


******* Curls

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


*****

don't wanna redo last week... so 300 it is. 5lb bump.
half way point, feelin strong
fak YAS ! all 8 sets... pumped.

[Bum-Life]

Nice work manneeee

thanks chief... weird start, but feelin pretty good now.

[Bum-Life]

Smolov Jr. Bench

Week 2 - Day 4/4


Bench

305 x 3
305 x 3
305 x 3
305 x 3
305 x 3

305 x 3
305 x 3
305 x 3
305 x 3
305 x 3


Pull Ups

BW x

14, 12, 10


BB Rows

135 x 20


******* Curls

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


*****

300 was the right weight last week, so trying 305 today.
half way check point. feelin ok.. just dont rush it, take good breaks, and i got this.
f*ck that took a LONG time... but i got it done. happy.

[Bum-Life]

Smolov Jr. Bench

Week 3 - Day 1/4


Bench

275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6


Squat

185 x 10
275 x 10
365 x 5
415 x 2
415 x 2
415 x 2




*****

275x6's were pretty comfortable.
gonna shoot for 415x2's on squats... dont wanna burn myself out, I'd like to ride bikes later.
415x2's were pretty easy. 3's next week.
last 415 was a bit slow cuz i rushed my rest between sets.
decent day

[Bum-Life]

Smolov Jr. Bench

Week 3 - Day 2/4


Bench

290 x 5
290 x 5
290 x 5
290 x 5

290 x 5
290 x 5
290 x 5 !


Deads

505 x 3
505 x 3
505 x 3 !


******* Curls

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


*****

I was beat / dead tired yesterday... monday bench & squats + riding bikes after, all after a super busy weekend... tryed to get an extra hour of sleep last night... feeling ok. see how strong I am.

pumped ! got all my 290x5's ... again it was the perfect weight, last sets got just hard enough i didnt regret not going heavier. really debating another week of smolov, since it took at least a week to get the correct weight sorted out.

got all my dead reps too.
solid day.

[Bum-Life]

Smolov Jr. Bench

Week 3 - Day 3/4


Bench

305 x 4
305 x 4
305 x 4
305 x 4

305 x 4
305 x 4
305 x 4
305 x 4 !


Pull Ups

BW x

15, 12, 13


BB Rows

135 x 20


******* Curls

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


*****

305 time... did 300 last week.
half way point... 305 feels good.
8 sets complete !.... definitely got stronger in the last week or so.

[Bum-Life]

Smolov Jr. Bench

Week 3 - Day 4/4


Bench

310 x 3
310 x 3
310 x 3
310 x 3
310 x 3

310 x 3
310 x 3
310 x 3
310 x 3
310 x 3 !


Pull Ups

BW x

14, 12, 12


BB Rows

135 x 20


******* Curls

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


*****

last official day of smolov... but im stupid so im doing week 4.

starting late in the day.... 10 sets.... this might be a long day...
first set felt good... body feels strong, adapting to heavy's with no real warmup.
half way check point.... feeling good
10 sets ! very comfortable.... almost wanna say easy... last set i coulda got 4-5 reps.

[Bum-Life]

Smolov Jr. Bench

Week 4 - Day 1/4


Bench

280 x 6
280 x 6
280 x 6
280 x 6
280 x 6
280 x 6


Squat

185 x 10
275 x 10
365 x 5
415 x 3
415 x 3
415 x 3

225 x 17


*****

bench was pretty easy / comfortable.. 285 next time wont be an issue... happy with 5lb jumps, rather easy than fails.

wrist is a bit sore holding 415.... first set was ok... see how next goes.
last set was a bit hard... but got my 3sets of 3.

[Bum-Life]

Smolov Jr. Bench

Week 4 - Day 2/4


Bench

295 x 5
295 x 5
295 x 5
295 x 5

295 x 5
295 x 5
295 x 5


Deads *skipped*

510 x
510 x
510 x


******* Curls

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


*****

end of the week, bit tired... gonna keep today simple, just do bench and some curls... just not super into it today.
295x5's feel pretty clean and easy.... which is awesome for a non motivation lazy day.

[Bum-Life]

OH Press

135 x 17
135 x 15
135 x 15


Deads

510 x 3
510 x 3
510 x 3


*****

finishing off last workout.
deads feeling strong n fast.... warm ups and first 510x3 down already.

solid !.... deads are much easy being fresh, rather than after 7 sets of bench.

[Bum-Life]

Smolov Jr. Bench

Week 4 - Day 3/4


Bench

310 x 4
310 x 4
310 x 4
310 x 4

310 x 4
310 x 4
310 x 4
310 x 4 !


Pull Ups

BW x

13, 13, 13


BB Rows

135 x 22


******* Curls

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


*****

305 worked pretty good last week.. whats 5lbs ? pretty pumped if this works... basically 3 plates for 8 sets.
half way point... feeling good. aside from moving more weight, ive noticed a pretty good speed increase for reps over the last few weeks. no more slow grinders for heavy sets.
got em all... last rep last set was a bit hard... one more set woulda been too much.

[Bum-Life]

Smolov Jr. Bench

Week 4 - Day 4/4


Bench

315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

315 x 3
315 x 3
315 x 3
315 x 3
315 x 5 !


Pull Ups

BW x

15, 14, 12


BB Rows

155 x 19


******* Curls

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


*****

10 sets of 315..... lol.
half way point, feeling stronger than when i started.
dinged out 5 reps last set cuz i could. pretty happy... today was pretty easy.
im gonna do another week forsure..... feeling too good not to.

such a good day.

[Bum-Life]

Smolov Jr. Bench

Week 5 - Day 1/4


Bench

285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 8 !


Squat

185 x 10
275 x 10
365 x 3


*****

6x6 was easy... so did 8 reps last set.

gonna impulse squats.... 3x3 isent sounding fun today.

meh, wrist isent happy on squats for some reason... losing interest anyways. gonna end it here.

[Bum-Life]

Smolov Jr. Bench

Week 5 - Day 2/4


Bench

300 x 5
300 x 5
300 x 5
300 x 5

300 x 5
300 x 5
300 x 5 !


Deads

515 x 3
515 x 3
515 x 3


******* Curls

100 x 10
100 x 10
65 x 15 -> 45 x 15


*****

bench was solid... super happy with progress. was struggling with 295x3 and 275x5 just 3 weeks ago.
first set of deads seems easy enough, last set a bit hard.
awesome day

[Bum-Life]

Smolov Jr. Bench

Week 5 - Day 3/4


Bench

315 x 4
315 x 4
315 x 4
315 x 4

315 x 4
315 x 4
315 x 4
315 x 4 !


Pull Ups

BW x

14, 13, 12


BB Rows

155 x 20


******* Curls

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


*****

Bench feelin solid.

[Bum-Life]

Smolov Jr. Bench

Week 5 - Day 4/4


Bench

320 x 3
320 x 3
320 x 3
320 x 3
320 x 3

320 x 3
320 x 3
320 x 3
320 x 3
320 x 3


Pull Ups

BW x

15, 13, 13



*****

half way check point... feeling good, but taking a while it feels.
took a while, but got em all comfortably.

[Bum-Life]

Smolov Jr. Bench

Week 6 - Day 1/4


Bench

290 x 6
290 x 6
290 x 6
290 x 6
290 x 6
290 x 8 !


Squat

tomorrow


*****

6th week of smolov ? meh... what not ?
noticed the last few days, been more focused on riding rather than lifting... motivation is a bit low.. but I'll see what happens today, 6 weeks is pretty long to be grinding smolov jr.

decided to just chill out for a bit, gonna keep it short, break up my long days. Im not feeling the 2+ hour workouts ive done before.

did 8 last set, cuz i could, and was happy to be done. lol

[Bum-Life]

Squattin

185 x 10
275 x 10
365 x 5
425 x 2
425 x 1
225 x 20


*****

Warm up I dinged out 135x20 OH press... which is a PR and pretty decent for me.
feelin a bit weak... front of my legs feel stiff n sore.
425x hard 2
425 x hard 1.... meh, just not a good squat day.

[JustBulk]

grats on the ohp pr.

[Bum-Life]

Smolov Jr. Bench

Week 6 - Day 2/4


Bench

305 x 5
305 x 5
305 x 5
305 x 5

305 x 5
305 x 5
305 x 5 !


BB Rows OH grip

135 x

20, 17, 15


Deads

tomorrow


*****

Well my squat might be sucking a bit, but my bench feels great. 305x5's were very comfy.

[Bum-Life]

grats on the ohp pr.

thanks, stupid PR cuz its a warm up... but I can do 135x20 daily now as my warm up, so at least it is a sign of progress... no way I could do that before even as a work set.




Deads

135 x 8
225 x 8
315 x 8
405 x 8
405 x 8
405 x 8


Curls

100 x

12, 8 , 8


*****

form check kinda day
worked on driving with legs more... noticed last time Im starting to have a bit of a forward lean on heavy deads... causes a bit more lower back / crappy back angle.

after watching 3 sets of 405x8, I think I made some improvements.. definitely more leg drive, visually and I can feel it lifting. last set was the fastest.. which is cool.

[Bum-Life]

Smolov Jr. Bench

Week 6 - Day 3/4


Bench

320 x 4
320 x 4
320 x 4
320 x 4

320 x 4
320 x 4
320 x 4
320 x 4 !


OH BB Row

155 x 20


*****

Only got about an hour before work, gotta keep today quick as possible.
half way check point... 16 mins in... feelin good !
last 2 sets got a bit hard...
Row rep out n call it a day.

[Bum-Life]

Smolov Jr. Bench

Week 6 - Day 4/4


Bench

325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

325 x 3
325 x 3
325 x 3
325 x 3
325 x 3 !


Pull Ups

BW x

14, 12, 12


BB Rows - OH

155 x 16


*****

3rd n 4th sets starting to get faster... warmed up n used to the weight. still feel fresh.
half way check point... feelin good still.
got em all ... pretty happy. def making progress.

[Bum-Life]

Smolov Jr. Bench

Week 7 - Day 1/4


Bench

295 x 6
295 x 6
295 x 6
295 x 6
295 x 6
295 x 7 !


Squat

185 x 10
275 x 10
315 x 8
315 x 6 -> 225 x 6 -> 135 x 10


*****

still got a bonus rep at the end, 6x6 days feel really good.
gonna mix up squats... get in some lighter reps.
dont feel super strong or motivated, but ended with a good leg pump on that drop set.