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  1. #751
    Platinum Account MITCHAPAL00ZA's Avatar
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    Are you gonna run smolov jr for your bench again during the next phase?
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  2. #752
    Platinum Account MITCHAPAL00ZA's Avatar
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    Bumping to new page

    Originally Posted by Bigben198 View Post
    Final day, did what I had to

    Squat
    135x2
    225x2
    315x2
    405x1
    475x1
    add belt
    520x3x10

    Bench
    225x1
    275x1
    295x1
    325x3x10

    Pullups
    10x5

    All in all this program was just what I thought it would be, really hard and very effective. Deloading this week then I shall prep for the intensive phase the journey continues!

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  3. #753
    IFPA Pro Bodybuilder ehlisl's Avatar
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    I pretty much stalk your vids everywhere Ben, but just have to say again that you motivate the hell out of me Its been awesome following your progress, keep it rolling!!
    Lukus Ehlis
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  4. #754
    Registered User Bigben198's Avatar
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    Originally Posted by MITCHAPAL00ZA View Post
    Are you gonna run smolov jr for your bench again during the next phase?
    I am not sure what I am going to do bench wise for the intense cycle, I will see how it tests out in the mock meet and probably decide from there what I need to do.

    Originally Posted by ehlisl View Post
    I pretty much stalk your vids everywhere Ben, but just have to say again that you motivate the hell out of me Its been awesome following your progress, keep it rolling!!
    Thanks Luke I really appreciate your continued support, it is nice to know there are some other people in the area that share the passion.
    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  5. #755
    Registered User Bigben198's Avatar
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    Been about 6 weeks since I have done a sumo deadlift and I am doing a mock meet later this week so I figured I should at least make sure I remember how =) the rest of the session was just some fun BW stuff to loosen up and deload

    Deads
    135x1
    225x1
    315x1
    405x1
    495x1
    add belt
    605x8

    Pullups/dips
    BWx10/10x3

    Box jumps
    doubles up to
    48.5"x2x4

    Muscle ups BWx6

    today was fun, the mock meet should be fun, relaxing after will be tolerable.... smolov intensive cycle will likely not be fun.... but that is why it will make me better!

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  6. #756
    Progressive Overload Anthonyxavcx's Avatar
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    Enjoy it. Amen to that brother.
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

    Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
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  7. #757
    Registered User Bigben198's Avatar
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    I recently had the pleasure of doing an interview for Lift.net about life, lifting, and some other things it was recently posted on their website and I am pretty pleased with the way it turned out. If you have time please hop on over and check it out to show your support =)
    http://www.lift.net/2013/03/07/ben-rice-interview/
    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  8. #758
    Registered User Bigben198's Avatar
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    Possibly the best gym session of my life! my consistency seems to have caught up to my effort and today was incredible. I still have a long way to go but this was a very good start!

    Squat:
    warmups
    135x2
    225x2
    315x2
    405x1
    add belt
    495x1
    555x1

    1st attempt: 590 good lift
    2nd attempt: 615 good lift
    3rd attempt: 625 good lift

    Bench press:
    warmups
    225x2
    275x1
    315x1
    335x1

    1st attempt: 355 good lift
    2nd attempt: 365 good lift
    3rd attempt: 375 butt came up no lift

    Deadlift:
    Warmups
    265x1
    355x1
    445x1
    add belt
    535x1

    1st attempt: 625 good lift
    2nd attempt: 715 good lift
    3rd attempt: 735 good lift

    total: 1725 PR no wraps total PR gym total

    625 Squat was a 20 lb all time no wrap PR
    365 Bench was a 10 lb all time flat footed PR I got 375 but the butt lift was too extreme
    735 Deadlift was a 2 lb all time Raw PR, and was a 20 lb PR on a regular bar.

    I have very high hopes prepping for my June meet now. It is too early to start calling out numbers but I will say that I am going to run the smolov intense phase to prep my squat that I will be wrapping for the meet. I will likely switch my bench back to a tucked foot position which traditionally makes my press much better, and I haven't worked my sumo pull for 6 weeks with the exception of 605x8 earlier this week, and then came back to hit an all time PR on it (small as it may have been) I am fired up and ready to do big things in the next few months!

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  9. #759
    whalemode perfektion's Avatar
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    Nice vid and PRs, looks like your set up to have a great meet come June!
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  10. #760
    Registered User Bigben198's Avatar
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    New facebook athlete page
    http://www.facebook.com/pages/Ben-Ri...page_new_likes

    Start of the switching phase which I am writing myself to last 3 weeks

    Conventional deadlift
    225x1
    315x1
    405x1
    495x1
    add belt
    615x4

    High bar sqat
    135x1
    225x1
    315x2x3
    405x2x2

    Bench press
    for speed
    225x3x8

    Hanging leg raises
    10x4

    Called it a day, everything felt pretty good and I intentionally left quite a bit in the tank

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  11. #761
    only 6lbs of pressure calmlikewind's Avatar
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    that total, MIRIN HARD! inspiring as always!
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  12. #762
    Registered User Bigben198's Avatar
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    It's hard to keep intensity up when the weights I'm using are light but this is what my body needs during this 3 week period and I'm sure I'll miss it when everyday feels like a max during the intensive cycle

    Bench
    225x3
    275x1
    295x1
    315x6 (felt really easy)

    Front squats
    135x2
    225x2x3
    315x2

    military press
    135x3x6 (30 sec rests periods)

    Deficit pulls
    225x1
    315x1
    405x2x8 (30 sec rest periods)

    Session was very quick, still trying to lock down a good flow for all this light speed work, I'll get it figured out though.

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  13. #763
    Registered User Bigben198's Avatar
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    With so many people becoming easily offended these days the fitness community has become a platform for many people to argue, fight, and disrespect eachother over details that really do not matter. I hope that the community can find a way to fight back against this trend but all I can control is my own reactions and so I will continue to try and lead by example.
    Been eating really consistently the last few days and am already feeling significant difference.

    Squats
    135x2
    225x2
    315x2
    405x1
    455x1
    add belt
    500x8

    Bench
    225x2
    275x2
    295x2
    315x2x5

    Speed pause squats
    225x1
    315x1
    405x2x5
    switch to high bar
    405x2x3

    Short simple and to the point. feeling great today and still really excited to get into the intense phase of smolov. Time to recover and do it all over again tomorrow

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  14. #764
    Registered User CharlesSwann's Avatar
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    Great topic today. Especially the emphasis on things that feel like they work and 'feel good' being good for you. Feeling good seems underrated in lifting sometimes, but it goes a long way in itself.

    Do you have your bench programming planned for the intense phase?
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465 FS / 440 paused FS / 245 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  15. #765
    Registered User Bigben198's Avatar
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    Originally Posted by CharlesSwann View Post
    Great topic today. Especially the emphasis on things that feel like they work and 'feel good' being good for you. Feeling good seems underrated in lifting sometimes, but it goes a long way in itself.

    Do you have your bench programming planned for the intense phase?
    thank you, I haven't completely figured out my benching just yet. I'm still trying to figure out how to make it fit
    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  16. #766
    Registered User Bigben198's Avatar
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    Some days you go to the gym feeling tired, sore, or generally run down. These days you have the choice to feel bad about your situation or look forward to what you want to do. It doesn't matter how you feel today because the only day that counts is the day you are training to get too! keep that in mind

    Military press
    45x5
    95x5
    135x3
    155x1
    185x4

    Clean+2 front squat
    135x2
    225x2
    245
    275

    front squat
    135x3
    225x2
    315x5

    Close grip bench press
    225x5x5

    FB athlete page
    http://www.facebook.com/pages/Ben-Rice/342688512519584

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  17. #767
    Registered User CharlesSwann's Avatar
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    Not sure if anyone mentioned in the comments, but I notice on the heavier sets you start in the rack position with your elbows pointed in (closer than perpendicular to your body) but allow them to drift out (slightly outside perpendicular) as you descend. You might feel a lot better about front squats if you emphasize elbows in throughout, since it's less natural to drop the elbows from that position.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465 FS / 440 paused FS / 245 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  18. #768
    Registered User Bigben198's Avatar
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    Originally Posted by CharlesSwann View Post
    Not sure if anyone mentioned in the comments, but I notice on the heavier sets you start in the rack position with your elbows pointed in (closer than perpendicular to your body) but allow them to drift out (slightly outside perpendicular) as you descend. You might feel a lot better about front squats if you emphasize elbows in throughout, since it's less natural to drop the elbows from that position.
    A just and well deserved critique haha I will remember it
    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  19. #769
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    Ben have you ever had any knee problems? My left knee crakcs sometimes when I squat recently. I haven't always Had this probelm. I layed off the squats for a while and when I came back after my squat workout I got the same pain. Do you have any suggestions as to what I can do for this?
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  20. #770
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by NeonDeon21 View Post
    Ben have you ever had any knee problems? My left knee crakcs sometimes when I squat recently. I haven't always Had this probelm. I layed off the squats for a while and when I came back after my squat workout I got the same pain. Do you have any suggestions as to what I can do for this?
    I'm not ben, but I had te same problem and it turned out to be my it band being knotted as heck.

    This diagram helped me understand that there was a lot more to the it band than I thought. It goes almost all the way up to the iliac crest
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  21. #771
    Spoon Pic Connoisseur adamsz's Avatar
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    Hey Ben, I just did a write-up on running Smolov Meso for Squats and Smolov Jr. for Bench simulataneously in the powerlifting section, and decided to include your results in the thread. I hope you don't mind, and definitely feel free to stop by and chime in if you want!

    http://forum.bodybuilding.com/showth...post1045070963
    Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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  22. #772
    Registered User Bigben198's Avatar
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    When something happens in your life that disappoints you, there are two options. You can sulk around and think "this sucks," or you you can find joy in the things that you do have, and try to share that joy with others. Fight on! and make the world a better place to live!

    conventional deadlift
    135x2
    225x2
    315x2
    405x2
    495x1
    add belt
    605x5

    Bench press
    225x2
    265x2
    295x2
    315x2x8

    High bar squat
    225x2
    315x2x2
    405x2
    225x3 no hands
    315x3 no hands

    Today was more therapeutic than actual training focused. sometimes that's all you really need to do. Tomorrow is still coming and the world keeps spinning

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  23. #773
    Strength Jericoe's Avatar
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    Hey Ben I have a question

    I noticed that when you were doing sheiko you were always pulling from the ground and never from boxes or a deficit. Did you take anything off the percentages since you just pulled from the ground? I wanna run sheiko but I am interested in just pulling from the ground.
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  24. #774
    Registered User Bigben198's Avatar
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    There is more to success than a desire for it. the work still has to be done

    Bench press
    225x3x2
    275x2
    295x1
    315x6 (misgrooved rep 2 and was doomed for the rest of the set)

    Sumo Deadlift
    135x2
    225x2
    315x1
    405x1
    495x1
    add belt
    605x2x8 (60 sec. rest periods)

    Pullups
    10x5

    dips
    10x5

    Toes to bar (hanging leg raises)
    10x3 will be adding more sets each workout hopefully

    All in all things are going well and I still have a ways to go. I look forward to continuing this journey.

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  25. #775
    Registered User Bigben198's Avatar
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    Squats
    135x2
    225x2
    315x2
    405x1
    475x1
    add belt
    520x5

    bench
    225x3
    275x1
    295x1
    315x6
    315x5
    315x7

    Squats
    405x5x2 3 count pause
    405x10

    Dip/ Leg raises
    10x6

    Hanging leg raises
    10x4

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  26. #776
    Registered User Bigben198's Avatar
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    Opera tech week is here which means time is pressed and workouts are going to have to be made as efficient as possible until the weekend

    Convetional deadlifts
    135x2
    225x1
    315x1
    405x1
    495x1
    add belt
    605x2
    605x3
    605x4

    Bench press
    225x2x2
    275x1
    300x9
    275x8
    275x5

    Muscle ups
    5x2

    Stairs
    2 doubles
    3 singles

    off to rehearsal I'll be hitting bench hard either wednesday or thursday

    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  27. #777
    rainy day in pizzaville snrygo's Avatar
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    Hey Ben, I remember you saying a whole ago (when you were on sheiko) that you refused to to block pulls as they had very little carryover to actual dead lifting so you just did pulls from the floor instead. Did you modify your %s?
    AAU World SJ Powerlifting Champion, 2014

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  28. #778
    Registered User Bigben198's Avatar
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    Originally Posted by snrygo View Post
    Hey Ben, I remember you saying a whole ago (when you were on sheiko) that you refused to to block pulls as they had very little carryover to actual dead lifting so you just did pulls from the floor instead. Did you modify your %s?
    depended on the day, If I could do the original weights from the floor I would, and if I couldn't I would bring the weights down to something I could hit for that same rep range
    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
    Link to meet vid===>http://www.youtube.com/watch?v=x4oyIZ7d3m8
    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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  29. #779
    Registered User Kentisc's Avatar
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    Hey Ben
    Hitting the weights hard as always, keep it up!
    Good luck with the rehearsals and the show, sounds like one hell of a week
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  30. #780
    Registered User Bigben198's Avatar
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    Originally Posted by Kentisc View Post
    Hey Ben
    Hitting the weights hard as always, keep it up!
    Good luck with the rehearsals and the show, sounds like one hell of a week
    Thank you, it is definitely the craziest week of this quarter, but afterwords life should feel so much less busy haha
    Talent is God given. Be humble. Fame is man given. Be grateful. Conceit is self given. Be careful.

    My most recent meet 661/352/733/1746 RAW@198
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    My training log: http://forum.bodybuilding.com/showthread.php?t=140038853
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