No Rest for the Weary

[Kripto]

Nice bench PR

300 is a huge milestone!

315 soon!

 

[hatchoo]

Nice bench PR! Reminds of a guy i saw in our office wearing a "300 lbs Bench Club" lol you should get one of those

 

[CRZA]

thanks guys

Squats 531
50 x 5
70 x 5
90 x 3
110 x 3
belt
130 x 5
145 x 5
165 x 3
185 x 1
200 x 0
fuck. Should of gotten this by now, I mean goddamn, I did 180 x 5 a month ago.
I blame it a form and confidence error. wasnt feeling it
damn. Getting tired of lifting, going to start bodybuilding instead

Shrugs
70 x 15,15,15
I really suck at shrugs. I have no clue how people do 500+ pounds on these. Must be a huge weakness

Deadlifts
trying some new form things
110 x 3
150 x 4
170 x 3
form was alot more textbook than usual. Need to stop being a puss and really work my deadlift this next year.

BORs
70 x 5x5, another exercise im bad at.
Upperback weakness maybe?

words from lift-run-bang
"you've trained your ass off for the past 3 months trying to hit this goal. You go into the gym, feeling good, feeling psyched. LET'S DO THIS!

You go for it..........and miss.

If you have trained long enough, you've had this day, and you've also probably let this failure do all the same shit to you, that ol boy who didn't get the promotion do to him.

Pissed off, stressed out, mad at the world. Day ruined.

Why? Over a god damn PR attempt?

Was that it? If you didn't make that attempt your family got killed? Did you contract cancer because you missed it? What happened other than a missed PR attempt?

Oh wait, NOTHING. It's a missed lifting attempt! Something you can try again the next day if you wanted.

Chalk it up as what it is. A missed PR attempt. It's not the end of the world, or even the end of training. It's just a learning experience. Quit sweating bad workouts and missed PR attempts so much that you literally allow to steal hours or even days of joy from your life."

"And part of being a lifer, is learning how to decide how much energy we are going to put into the things we cannot control. This is why I always talk about not giving a shit about what someone else can do in the gym, or how they look compared to you, or any of that shit. You have ZERO control over it. "

Most likely will start smolov for squats.

Will look like this
1.
Squats
Bench - hepburn
Chins
Shrugs
ab roller

2.
Squats
Push Press
BORs
Shrugs
ab roller

Then I will conquer 200 kilos!

 

[CRZA]

smolov w1d1
Squats
goblet squats x 10
50 x 5,5
70 x 5
90 x 3
110 x 3
belt
130 x 1
137.5 x 4x9
Good power and speed. Still, sets of 9 suuuuuuck

Paused Bench Press
bar x 8
50 x 5
70 x 3
90 x 3
110 x 2,2,2,2,2,2,2,3
3 wide(power grip), 3 close and 2 medium.

Chins
bw x 5,5
+10 x 4,4,4

Shrugs
60 x 8
80 x 8,8,8

Ab rollouts
bw x 8
15kg x 3x5
bw x 10

 

[CRZA]

Smolov w1d2
Squats, yay
50 x 5
70 x 5
90 x 3
110 x 3
130 x 1
belt on
147.5 x 5 x 7
Ok, Ass is mad sore from last session, so is lower back

Push Press
bar x 8 strict
50 x 3 strict
60 x 2
72.5 x 18 reps in 15min
Last 3 reps were with slow negative

BORs
50 x 5
70 x 5
75 x 5
80 x 6
Very close to an deadlift stance

Shrugs
82.5 x 8,8,8

Ab rollout
bw x 10
+10 x 10
bw x 10

bosu ball yo

stretched for an hour yesterday

 

[CRZA]

smolov w1d3
Squats
goblet squat x 10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 2
belt
150 x 1
155kg 7 x 5
best day so far. Still strugling a bit with depth. Most are parallel, but I struggle getting below that

Paused bench
bar x 10
50 x 5
70 x 3
90 x 3
110 x 2,2,2,2,2,2,3,3
sucked

Chins bw x 10,5,5

Ab rollout x 10,10,10,10,10 bw

This day is going to suck the next 2 weeks. damn
will do some face pulls with bands in the evening

 

[CRZA]

Smolov w1d4
Squats
goblet squats x 10
50 x 5
70 x 3
90 x 3
110 x 3
130 x 1
belt
150 x 1
165 x 10 x 3
Weight felt realy heavy for some reason

Push press
bar x 10 strict
40 x 5 strict
50 x 3 strict
60 x 2 strict
65 x 3 strict
70 x 1
75 x 16 singles in 15minutes
Last 6 were with a slow negative

Rows
50 x 5
70 x 5
75 x 5
75 x 5
Close to deadlift stance

Shrugs
75 x 6
85 x 8,8,8

Ab rollout
bw x 10
+15 3 x 5

Week 1 done. Bring on week 2!! Yeaa

 

[toonie]

How do you like goblet squats as a warm-up? What DB do you use?

 

[CRZA]

I like them, really easy to stay upright and hit a very deep squat.
I typically just pick up a dumbell that one the floor, usually 15-20kg, and just squat it for 10ish reps. I feel very weird when im squatting with just the bar itself.

 

[CRZA]

Smolov w2d1
Squats
goblets x 10,10
50 x 5
70 x 3
90 x 3
110 x 3
130 x 2
belt
140 x 1
147.5 x 4 x 9

Bench Press
50 x 5
70 x 5
90 x 3
110 x 2,2,2,2,2,3,3,3
Finally starting to feel better here!

Between sets
It band stretch and illipsoas stretch. SMR on psoas. Need to get a foam roller so I can roll the it-band and TFL

Chins
bw x 5
+10 x 5,5,4

Shrugs
70 x 5
87.5 x 8,8,8

Ab roller
bw x 20,10,10

Injury-ish post
For a long time, maybe 4 years+, roughly when I started muay thai. Ive had a problem with my hips clicking / snapping when I abduct over 70 degress, and flex over 90 degrees. And I've never payed any attention to it, as it doesnt give any pain at all.
Well I did a google search and it seems like something called snapping hip syndrome. Basically either the illiopsoas or the IT-band is shortened, so When I move my hip, the tendon brushes against a bony surface (the it band against the greater throcanter and the psoas against the femur). So I dont really want to go to a physio or something yet. I will try to SMR the illiopsoas and It-band and stretch it alot. From the resources ive read, you have to really aggresively stretch the psoas to help the issue. Smolov will continue off course

 

[kotriz]

keep going!

 

[toonie]

I don't roll my IT band at all, but I have been dealing with my psoas for the last while. Here are some resources you can consider.

Tests to check if your psoas actually is tight.

According to those tests, my psoas is short and weak. I haven't yet, but plan to start doing BW planks and progressing to weighted ones. Probably start this weekend.

Here's a great stretch. Feels good man.

I also use this one as dynamic warm-up at the gym after performing SMR.

As for SMR, there are two options that I've found.

I tried it with a block as shown below, but I prefer to just have the ball on the floor. It looks like I'm humping to floor, but I have more control and can SMR along the psoas much easier. After, I like to do some gentle fire hydrants in both directions and I feel so much looser. Also some knees-to-chest once I'm standing again.



Flossing with a lacross ball and KB as shown below. I tried this once or twice and didn't like it as much, but something you can consider.

 

[dinpappa]

Congrats on the bench, and dont worry, judging by your numbers you have 200 soon! But as i often find is that things come in waves, when my bench is good, another lift is halted or even slighly weaker, and this rotates throughout weeks, months etc. So i try to get as much i can out of whatever works atm, and then when that halts another thing usually starts getting stronger!

you just became a member of the 300lbs bench club, and for that i salute you. Don`t worry, soon you will squat 200kg, and it will be glorious

 

[kotriz]

things come in waves

words of wisdom right here

progress comes in waves as well, you may have stalled for quite some time and then BANG PRs all the time

Spoiler

 

[MilkManUK]

words of wisdom right here

progress comes in waves as well, you may have stalled for quite some time and then BANG PRs all the time

Spoiler

Best spoiler I have seen for a while. Thank you.

 

[CRZA]

keep going!

Thanks man

I don't roll my IT band at all, but I have been dealing with my psoas for the last while. Here are some resources you can consider.

Tests to check if your psoas actually is tight.

According to those tests, my psoas is short and weak. I haven't yet, but plan to start doing BW planks and progressing to weighted ones. Probably start this weekend.



I also use this one as dynamic warm-up at the gym after performing SMR.



As for SMR, there are two options that I've found.

I tried it with a block as shown below, but I prefer to just have the ball on the floor. It looks like I'm humping to floor, but I have more control and can SMR along the psoas much easier. After, I like to do some gentle fire hydrants in both directions and I feel so much looser. Also some knees-to-chest once I'm standing again.



Flossing with a lacross ball and KB as shown below. I tried this once or twice and didn't like it as much, but something you can consider.

Thanks for the help, toonie. Ive actually looked at all those things before, and been stetching like that for a while. Another thing that intensivies the hip flexor stretch is to rotate your hip medially.
And SMR on psoas looks weird as shit

Congrats on the bench, and dont worry, judging by your numbers you have 200 soon! But as i often find is that things come in waves, when my bench is good, another lift is halted or even slighly weaker, and this rotates throughout weeks, months etc. So i try to get as much i can out of whatever works atm, and then when that halts another thing usually starts getting stronger!

you just became a member of the 300lbs bench club, and for that i salute you. Don`t worry, soon you will squat 200kg, and it will be glorious

Thanks for the encouragement, din! Ill get 200 soon I promise you

words of wisdom right here

progress comes in waves as well, you may have stalled for quite some time and then BANG PRs all the time

Spoiler

Def. My big three lifts have never gone up at the same time, except the starting noob gains.

Best spoiler I have seen for a while. Thank you.

Yes, Very good, indeed. I wonder if the girl knew the picture was taken :icon_lol:

Thanks folks.

Smolov w2d2
Squats
goblet squats x 10,10
50 x 5
70 x 5
90 x 4
110 x 3
130 x 2
belt
150 x 1
157.5 x 5 x 7
Halfway, yay

Push Press
bar x 10 strict
40 x 5 strict
50 x 5 strict
60 x 2 strict
67.5 x 1 strict
70 x 1
77.5 x 16 singles in 15 minutes
Last 5 were with slow negative

Shrugs
70 x 8
90 x 8,8,8

BORs
60 x 5
75 x 3
80 x 3
85 x 3 and a half


Ab roller
bw x 10
+15 x 10

 

[Jester]

Nice going man, keep it going! Halfway there

 

[kotriz]

you are doing only the base mesocycle?
how do the weights feel? easy/difficult? any doms?

 

[CRZA]

Nice going man, keep it going! Halfway there

Thanks man!

you are doing only the base mesocycle?
how do the weights feel? easy/difficult? any doms?

Yes, only the base cycle. Squatting every other day.
The weight feels like a OK set, if you know what I mean. You struggle, but you get it up without too much difficulty, allthough the latter sets suck

When it comes to DOMs, i think your going to expect some DOMs in the areas where you usually get sore after squatting. For me its usually the upper back and glutes, and my low back has been on fire the entire smolov cycle. The higher rep sets will leave you pretty pretty sore, thats for sure.

Smolov w2d3
Squats
goblet squats x 10,10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 2
belt
150 x 1
160 x 1
165 x 7 x 5
Had no camera, so couldnt check depth, :/ think it was OK, for the most part. Really hard near the end. First 2 sets were a breeze

paused Bench Press
bar x 10
40 x 5
60 x 5
80 x 3
100 x 2
110 x 2,2,2,2,3,3,3,3
meh

Shrugs
60 x 10
92.5 x 8,8,8
Chins
bw x 5,5,5,5,5

Spread eagle situp + 10 x 15,15,15
Destroyed my abs, yo

 

[CRZA]

Smolov w2d4
Squats
goblets x 10,10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 2
150 x 2
belt
160 x 1
175 x 10 x 3
Last set was good, some were bad. Okish. Done with week 2! No camera, so no depth check

In between squat sets
Vulcan Gripper
3/3 x 5
4/4 x 5
5/5 x 5
6/6 x 5 Pr, yo
7/7 x 1

Push Presses
bar x 10 strict
40 x 5 strict
60 x 3 strict
70 x 2 strict
80 x 16 singles in 15 minutes
3-4 were done with slow negative

Rows
60 x 3
70 x 3
80 x 3
90 x 4

Shrugs
60 x 8
80 x 5
92.5 x 8,8,8

Ab rollouts
bw x 10
+15 x 5,5,
bw x 10

milliont time repost:

but its so awesome