Strength in Interesting Places

[Bumbaclaat]

Why biceps curls and not chins?

maybe it

 

[JauntyAngle]

Why biceps curls and not chins?

Chins were meant to be on Friday... as well as squats. The curls were going to be a bonus.

Actually, I don't have it quite right. It would be better to have the 3x3 squats on Friday to make the day lighter, and the 3x5 today.

Still a bit more tinkering needed.

 

[JauntyAngle]

maybe it

 

[JauntyAngle]

Kabul, Smolov Jr Bench Cycle Week 1, Day Two

Warmup: 2mins c2 rower, some dynamic stretching
Bench: 66kg x5, x5, x5, x5, x5, x5, x5 (7 sets of 5 at 75% 1RM)
Squat: 94kg x3, x3, x3
Bicep curls: 35kg x10, x10, x10

Not logging warmups, as usual.

Notes

- Bench was easy weight-wise, although I was strangely unsteady. I don't think you are meant to get too much out of the first week of Smolov Jr, other than preparation for the much heavier work to come.
- Squats were fun again, good depth and feeling really strong coming out of the hole. I was highly tempted to go to 5x3 because I enjoyed the first three so much, but I want to run this alternating 3x3 and 3x5 (with the new higher weight at 3x3) for a while.
- Bicep curls were awesome. Because they always are.

 

[DrBdan]

Benching and curling? You're gonna be jakt for beach season.

 

[JauntyAngle]

Benching and curling? You're gonna be jakt for beach season.

Yeah, I am going to be pretty yoked. Although I am worried that I am neglecting my calves. Maybe I should add a Timed Total Tonnage programme for calf raises, too?

 

[VoodooPlata]

Yeah, I am going to be pretty yoked. Although I am worried that I am neglecting my calves. Maybe I should add a Timed Total Tonnage programme for calf raises, too?

Nah, just do smolov jr for bench and separately start regular smolov for calf raises. Easier to keep track of.

 

[JauntyAngle]

Nah, just do smolov jr for bench and separately start regular smolov for calf raises. Easier to keep track of.

I thought of doing Smolov/Smolov Jr for calf raises, but I was worried by the lack of hypertrophy work- since the max number of reps is 6. I guess you could tweak it to use slightly larger rep ranges at slightly lower intensities, to make it target jackt-ness more. Something like:

Day 1- 5 sets of 8 @ 65%
Day 2- 7 sets of 6 @ 70%
Day 3- 8 sets of 5 @ 75%
Day 4- 10 sets of 4 @ 80%

Looks like a pretty good programme calf-based programme to me. Of course, you would need to cut back on exercises that also work the calves but don't make them really jackt, like squats and deadlifts. Otherwise they might interfere with this.

 

[MIDMOBOX]

You all are looking at this all wrong

One Word Solution

IMPLANTS

 

[MIDMOBOX]

Did someone just say IMPLANTS

 

[JauntyAngle]

That was like a one-man alley-oop: you set it up for yourself, then you dunked it. With authority.

Edit- top of page!

 

[MIDMOBOX]

Well I considered going with Team Rocket Shot


Warning WARNING Warning
(stuff I find on the internet)

I will never understand how someone could allow a pic like that to be taken

 

[VoodooPlata]

That was like a one-man alley-oop: you set it up for yourself, then you dunked it. With authority.

Edit- top of page!

You can use the "User CP" to set the number of posts per page higher. Also, my information here allowed us to view these girls again. Thank me later.

 

[JauntyAngle]

You can use the "User CP" to set the number of posts per page higher. Also, my information here allowed us to view these girls again. Thank me later.

I am the one who deserves thanks- I had to check through hundreds of pictures of this girl (for it is the same person in both pics) in order to find a couple where she was wearing clothes and not rather blatantly exposing herself. Do you think that's easy? No- this was a real sacrifice on my part, for the benefit of my log's readers.

(I know that you can set it to show more than 10 posts per page- I figure this option means my readers get more 'top of page' posts.)

 

[Justice 4 All]

I'm ok with the extra "top of page" posts.

Team Rocket woman, or man (?)... man-bear-pig scares me. Like a fat Buffalo Bill, in a Pokemon suit.

Do you happen to have a logger thingy (excel) for Mini Smolov?

 

[JauntyAngle]

Do you happen to have a logger thingy (excel) for Mini Smolov?

Here you go.

https://spreadsheets.google.com/ccc...E5nd0huTGliQkhlRl96RVE&hl=en&authkey=CIbnv6EE

I wrote down what the website said for adding weight in week 2, converted roughly into pounds. But Tosa said just add 10lbs in week 1 and 5lbs in week 2.

 

[Justice 4 All]

Cool, thanks.

I'll be following your progress to see how this works. My bench and pull-ups desperately need a rapid improvement at some point.

 

[JauntyAngle]

Smolov Jr Bench Cycle: Week One, Day Three

Warmup Sun Salutation B x3, c2 rower 2 minutes
Bench 70kg x4, x4, x4, x4, x4, x4, x4, x4
Deathlift 136kg x3, x3
Cardio LSD on C2 rower- 5000m, 29:25
Static stretching Marichyasana A and C, cobra, gentle cross-legged forward bend

* * *

Bench was fine. Deathlifts were hard, as I have only deathlifted once in the last two weeks. The actual weight didn't feel heavy, but I tired quickly and my grip was not great. I expect this to improve very quickly though.

Wanted to do some rowing to balance out all this benching but decided against sprints today. So did some LSD which was nice.

The static stretching was mainly aimed at stretching the back- Marichyasana A, C, the cobra and the forward bending together stretch your back in all directions- rotating in both directions, flexing and extending. The Marichyasana poses also give you some shoulder and hip work. So I think this is a great 3-5 minute sequence to do after some heavy lifting.

Today was the first time I used Sun Salutation B as a warmup for lifting. It was great. The extra work in B (compared to Sun Salutation A) is basically a forward lunge & warrior II (which are good hip work), and the chair, which really works the shoulders and lower back, which are very helpful for lifting. Don't know if it was coincidence, but when deathlifting I found it easier than normal to keep my back straight.

 

[JauntyAngle]

Cool, thanks.

I'll be following your progress to see how this works. My bench and pull-ups desperately need a rapid improvement at some point.

If it is regular (bodyweight) pullups/chinups, then you can just go volume-tastic. Set yourself the target of doing as many as you can in a day/session, but never getting close to failure (do as many sets and take as many breaks you need to hit the volume target). Start off with a target of 30 or so in a day/session, work up to 60-70. And do it 5/6 days a week. It works extremely well, and because it is bodyweight and you are not getting close to failure, it doesn't seem to interfere with recovery.

Edit- or you could just grow an awesome mustache. Exhibit A:

 

[Justice 4 All]

Yes, well, I have a beard... But unfortunately it doesn't possess the same limitless well of galacticly awesome power as the expertly groomed stache. =(

I might just try that pull-up thing you suggested, "greasing the groove" right? ;D

Ran into this, which was disturbing as shit.

If Pokemon Were More Realistic