No Rest for the Weary

[dinpappa]

Im just glad that i have a small independent gym with lots of strong guys wich i also work at, so i dont have to go to the commercial sofa potatoe gyms

 

[belph]

very good for me. But, Im doing a 6 week version. So im squatting twice a week. In the summer im thinking of doing the regular version. How much did you gain from smolov press. Also, did you do smolov jr?

I did the standard smolov. I figured it would be an interesting experiment. Honestly I don't know what I've gained from it. I usually try to set PR's after I finished lifting for a day. So I tend to fail PR attempts.

 

[hatchoo]

My shoulder hurts just by thinking about smolov for press. Good luck with it though.

 

[CRZA]

Thats great din, are there anyone stronger than you at the gym?
thanks, hatch. But im not doing smolov for press, I was just talking about doing it

lack of pictures as of late, not good.
________________________________
kate upton knows the use of a good rope

soon christmas

Bench Press
bar x 10
40 x 5
60 x 5
80 x 3
---
100kg x 3,3,3,3,3,3,3,3 moving up to 105 next week
82.5kg x 8,6,6 - totally forgot myself and did 8 on first set, was supposed to do 6.

Bench felt good today. But I guess I have to abandom hepburn method when I start 5/3/1 over the new year. Would be cool If I could keep it and do something like two overhead press days (push press and strict), but might be too much.

Chins;
bw x 8
+15 x 3,3,3,3,3,2,2,2
bw x 7,8,8

Shrugs
80 x 20,20,20

Curls x 3 x 8
wrist reverse curls x 20,20,20
stretching in between most sets

 

[belph]

Bench Press
bar x 10
40 x 5
60 x 5
80 x 3
---
100kg x 3,3,3,3,3,3,3,3 moving up to 105 next week
82.5kg x 8,6,6 - totally forgot myself and did 8 on first set, was supposed to do 6.

Bench felt good today. But I guess I have to abandom hepburn method when I start 5/3/1 over the new year. Would be cool If I could keep it and do something like two overhead press days (push press and strict), but might be too much.

Chins;
bw x 8
+15 x 3,3,3,3,3,2,2,2
bw x 7,8,8

Shrugs
80 x 20,20,20

Curls x 3 x 8
wrist reverse curls x 20,20,20
stretching in between most sets

Wrist reverse curls ?

 

[CRZA]

arlechino suggested them. No, im not joking i got weak wrists, thats why im doing them.

 

[belph]

arlechino suggested them. No, im not joking i got weak wrists, thats why im doing them.

The man is one step closer to a banana hammock,God help us all.







I've done those before. I've always thought they were for the forearm rather than the wrist.

 

[CRZA]

true. But the wrist have very few and small muscles, so the best thing to do would be to strengthen the forearm extensors and flexors, so that you strengthen the tendons surrounding the wrist and therefor making your wrist stronger.

 

[belph]

true. But the wrist have very few and small muscles, so the best thing to do would be to strengthen the forearm extensors and flexors, so that you strengthen the tendons surrounding the wrist and therefor making your wrist stronger.

Makes sense.I should do my reverse curls more often.

 

[CRZA]

reverse curls give you wicked pump, bro!

 

[Eric Brown]

I do reverse curls for the same reason (not the pump). I use a false grip to make my brachioradialis work even harder, and really work on keeping my wrists in line with my forearms at all times.

 

[belph]

reverse curls give you wicked pump, bro!

Totally. Though, I prefer power reverse curls. I add in a calf raise in the middle of the curl then I drop down and squat. I get a whole body pump going.

I do reverse curls for the same reason (not the pump). I use a false grip to make my brachioradialis work even harder, and really work on keeping my wrists in line with my forearms at all times.

Big words confuse belphegor.



kidding. I guess I should try these again soon.

 

[CRZA]

Cleans
50 x 3
60 x 2
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
97.5 x 0,0
100 x 0, fuck it, wanted to try.
82.5 x 3 almost failed on last one.

Squats:
bar x 8
50 x 5
60 x 5
75 x 5
90 x 3
110 x 3
130 x 3
belt
150 x 1
-----
165kg x 10 x 3
Most reps were high and form was shit. So im angry and pissed off.

Overhead Press:
bar x 8
40 x 5
60 x 3
72.5 x 10 singles. Ok.
62.5 x 4,4,4

Chins x 10,10,10

 

[freeski]

arlechino suggested them. No, im not joking i got weak wrists, thats why im doing them.

I just started doing them too. The grip freaks at gripboard recommending doing them for support strength.

 

[CRZA]

cool cool. guess ill keep doing them

Cleans
50 x 3
60 x 2
70 x 1
75 x 1
80 x 1
85 x 1
90 x 0
70 x 3
sad

Squats:
bar x 10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 1
belt
---
142.5 x 4 x 9
meh, not happy. Good amounts of buttwink.

Smolov squatting left;
152 5 x 7
160 7 x 5
170 10 x 3

Overhead Press
bar x 10
40 x 5
60 x 2
-----
75kg x 5 singles. rough
plan is to do 7 next time, then 10 or so. Then try some at 77.5, then go for a PR

Push Press with slow negative
80 x 1
85 x 1
90 x 1
75 x 1,1,1

Ab pulldowns
20kg x 15,15,15

curls: 3 x 9
reverse wrist curls 3 x 20

 

[Jester]

Almost done I got 4 workouts left, you should be done right after me

 

[CRZA]

Plan is to do the last one on the 23rd =D

 

[CRZA]

Day 2

soo tired today, all week actually. Tuesdays squatting left me with some weird soreness. Im sore right under my pubic hair, weird as shit.
little shoulder pain, note to self: dont do push press on tuesdays the next weeks.

Bench Press
bar x 10
40 x 5
60 x 5
80 x 5
--
105kg x 2,2,2,2,2 2,2,2
82.5kg x 7,7,6
harder than imagined, not good.
Thinking of doing smolov jr for bench right after the new year, to get the competition going then 5/3/1 for rest of the lifts, need to test squat and deadlift first tho.

Chins:
bw x 8
15kg x 3,3,3,3,3,3,2,2
bw x 8,8,8

Shrugs
85 x 20,20,20
trap jacktness

Curls x 3 x 10
Wrist curls 3 x 20
Pinch Grip:
20kg x R1,L1
20kg x R1,L1
21kg x R1,L0
21kg x R1,L1
22kg x R1,L0
23kg x L0, R1
24kg x R1
25kg x R0
25kg x R0

R = right hand
L = left hand
# = rep done or not done

two pinch grip:
40kg x holding it for 18sec





got 2 weeks school vacation, so im celebrating in this log with some pics

*drool*

 

[belph]

I love your log. Seriously. You're pretty much overtaking Jaunty and Midmo as p4p best.


Good work in here as well.

 

[LegioTitan]

Something is wrong with your clean. No offense.
Post recent video.