Strength in Interesting Places

[Keosawa]

Congrats on the new squat rack! This reminds me in some small way not to take for granted the things that I have--I can't imagine life without one of these!

 

[Endo]

It's just an overhead press done when you're sat on the floor. They're called that because Zdrunas Zavikas does them a lot (and he is one of those few guys who is strong enough to have one of his favourite lifts named after him). Plus of course he is a complete beast at overhead lifts.

I actually experimented with a couple with the empty bar today, unracking it off the safety bars of my new squat rack. Got to say, even from the empty bar I could tell they are going to totally kick my ass.

Yeah, it might actually be better for you to do exercises that do not involve chest movements. Reason being; you don't want to overload your chest and have recovery issues, or possibly injure yourself. If you've ever seen a pec tear, they are fucking nasty, and probably take a long time to heal. Assuming surgery isn't required.

If it were me, I might even be a little conservative with the tricep exercises. I think 1-2 sets of heavy dips (after light warm-ups) and 1-2 sets of another assistance exercise might be ideal. This way they aren't overloaded with OHP and bench sets.

 

[calvus]

Congrats on the rack, Jaunty!

 

[JauntyAngle]

Yeah, it might actually be better for you to do exercises that do not involve chest movements. Reason being; you don't want to overload your chest and have recovery issues, or possibly injure yourself. If you've ever seen a pec tear, they are fucking nasty, and probably take a long time to heal. Assuming surgery isn't required.

I'm also keen not to get badly injured while I am here in Afghanistan, as I would have to get medically evacuated to Dubai, which would just make it that much less fun.

 

[Endo]

I'm also keen not to get badly injured while I am here in Afghanistan, as I would have to get medically evacuated to Dubai, which would just make it that much less fun.

Lmao... Yeah, I think the only other hospital system I would go into besides America and Canada, would be India.

Pecs just seem to be a pretty sensitive muscles when it comes to high volume strain.

 

[JauntyAngle]

Congrats on the new squat rack! This reminds me in some small way not to take for granted the things that I have--I can't imagine life without one of these!

Thanks!

I guess it's all about tradeoffs. I spend a lot of time in places where the gym equipment may not be the best (although as I have mentioned, my gym in Chiang Mai is surprisingly good). But it is worth it for all the good things I get in exchange.

 

[JauntyAngle]

Lmao... Yeah, I think the only other hospital system I would go into besides America and Canada, would be India.

Pecs just seem to be a pretty sensitive muscles.

Dubai is very good- I think significantly better than India now. That's where the US government and international medical insurance companies evacuate people to from here, and India is just as close. But I just don't want to be in the expat hospital injured for hours, then waiting in the airport for hours, then on the plane for hours, then transported to the hospital. Flying is a pain is in the ass anyway... imagine doing it with screwed muscle or bone, on a drip and drugged up. I'd like to avoid that if possible.

Anyway, thanks for all the bench tips. At some point soon, I'll be moving to a new programme and I'll be trying to put it all together. So all that will be really helpful.

 

[JauntyAngle]

Kabul, Smolov Jr Bench Cycle: Week Two, Day Four

Warmup C2 rower- 3 mins; dynamic stretching
Squats 95kg x3, x3, x3; 60kg x10
Bench 80kg x3, x3, x3, x3, x3, x3, x3, x3, x3, x3 (10x3@(wk1 1RM+5kg))
Bent Over Row 69kg x5, x5, x5, x5
Barbell Bicep Curls 36kg x10, x10, x10

Notes

- First proper squatting in the new rack; so much easier to set up and re-rack; still have this annoying tendency to lean forward a little too much too early, though
- Bench was quite hard. The actual weight was fine to press for a triple, but 10 triples is a lot; around about 6 my triceps had a sort of dull ache. First four or five sets were done with 2 min breaks, some of the later sets were 4-5 minutes. Un-racking also became a little difficult. Still, this is the only day that it is really hard. I have three high volume but okay days now to build up for next Saturday (the final workout).
- Bent Over Row went well. Bar is coming up really quickly and explosively.
- Barbell bicep curls were awesome. Because they always are.

* * *

Felt oddly fried after last Friday's workout, but I don't feel too bad now. I am 100% confident I can complete the Smolov Jr programme. I haven't quite decided whether to do add 2kg next week or 3kg. I guess probably 3kg. That'll have me do 10x3@83kg on the final day. Since I could handle 3x5@83kg before I did Smolov, I ought to be able to handle it. Although I suppose 1kg doesn't make much difference.

Edit- the website I got this from said to add 5-7kg in week 1 (I added 5kg) and 7-11kgs in week 2! If I added 7, the final day would be 10x3@87kg... 1kg off my tested 1RM when I started, which is clearly insane. I guess those weight additions were intended for people who have much bigger benches than me, so that the 12kg total added (minimum) won't be so much relative to their overall bench.

 

[The_observer86]

Are you sure they don't mean 7kg total, not in addition to previous week?

 

[JauntyAngle]

Are you sure they don't mean 7kg total, not in addition to previous week?

Now you come to mention it, that's very plausible. The text itself is very ambiguous, but it's a good explanation. Otherwise it just seems too much:

The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows:

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

Smolov Squat FAQ

 

[Aleks Sytsevich]

Week 3 is still in relation to your starting numbers. +15-25 lbs means added poundages to your starting number and not to increase load using week 2 numbers.
Posted via Mobile Device

 

[JauntyAngle]

Week 3 is still in relation to your starting numbers. +15-25 lbs means added poundages to your starting number and not to increase load using week 2 numbers.

I was strongly starting to suspect as much... but it is good to have confirmation. Thanks.

This means that I am not increasing the weights by less than the programme calls for, which makes me feel like less of a sissy.

 

[JauntyAngle]

Downloaded a photo manager and editor that lets me make little montages. So I present, a montage of hot Thai women, vs. a montage of hot Western women:

Which do you prefer? Vote now!

 

[48mpg]

of the pics selected, I choose the westerners, esp. the one in the lower left

 

[JauntyAngle]

of the pics selected, I choose the westerners, esp. the one in the lower left

In truth it's not really a fair comparison. The westerners are all professional models, while the Thais are all, uhm 'adult acresses', who don't get picked to have the same standard of looks. The Thai girls are actually just a bit above average by the standards of Thailand. Just helped out by good camera work and makeup.

 

[JauntyAngle]

Kabul, Smolov Jr Bench Cycle: Week 3, Day 1

Warmup: C2 rower, 3 minutes
Bench: 69kg x6, x6, x6, x6, x6, x6
Inverted Rows: x10, x10, x10

Notes:
- Super busy and had time only for the bare minimum. Crappy. Really wanted to do some conditioning, or test my squat max. Or both.
- Barely noticed the bench. I really think that day 1 is more like active recovery than anything else.
- Inverted rows are fun. I like them.

 

[LitteringAnd]

1. Bottom left
2. Top right
3. Bottom right



In a less important matter, do you plan on maxing out on bench when you get done with smolov jr. I'm interested in seeing how big of an effect it has. What kind of review would you give it thus far?

 

[JauntyAngle]

In a less important matter, do you plan on maxing out on bench when you get done with smolov jr. I'm interested in seeing how big of an effect it has. What kind of review would you give it thus far?

I suppose if I must be dragged to these less important matters...

Smolov Jr is actually easier than I thought it would be up until now. I've only had very mild DOMS on one or two days, and only day 4 (10*3@85% + the weight increases for the second and third week) are somewhat difficult. Of course, I have been conservative with adding the weight, just 5kg for week 2 and 2kg for week 3: I wanted to make sure I could complete it, and gauge the level of improvement so that I could see how much more aggressive I should be next time I run it. Even when it is difficult, it has not been difficult in the way that busting out a new 5RM is. It is difficult because my triceps feel dull and achy, and afterward, you are drained (probably the effect of doing so much high-intensity volume just below failure levels).

Despite the fact that it has not been especially hard, I am quite confident that improvements will come. Already my benching feels steadier and more explosive, and unracking is easier. I also don't see how my work capacity couldn't have gone up. This last week is the big week, though. So let's see.

In answer to the final question, yes, I will test my max. Next week I will go back to my version of SS, starting with day B on Monday, so that Wednesday is a bench day. I will probably do a set of 5 or 2 at 80kg, which should be a total breeze, and then go for it. Last time I pressed 88kg, and still have a kilo or two in the tank. So I'll be trying to get to 91kg, and see how much higher I can get. As before, I will leave a few kilos in the tank. For a true max attempt I'd like to be in a power rack with a spotter.

 

[JauntyAngle]

Kabul, Smolov Jr Bench Cycle: Week 3, Day 2

Warmup: Yoga- sun salutation B x3
Squat: 95kg x5, x5, x3
Bench: 73kg x5, x5, x5, x5, x5, x5, x5
Bent-Over Rows: 71kg x5, x5, x5

Everything fine today. Bench was a little tiring, but I am taking 2 minute rests these days and after 4-5 sets the fatigue accumulates.

Haven't done conditioning this week- I am much more busy now I have started a new project, while still working on my old one.

 

[JauntyAngle]

So... I know that you guys mainly read my log for the incredible feats of strength (/ironic), but some are also interested in life in Kabul and wotnot. So I thought I'd do a quicky Jaunty Update.

I've started a new project in one of the Government Ministries here. I am one of three advisors advising on things that are really hard to explain to laymen (as in, people who don't work on public policy, public administration, public finance, decentralization and topics like that). I say one of three- the other two haven't arrived yet. I actually worked in this Ministry before and know most of the main people, and am very well liked, so it makes it infinitely easier. Don't have to go through the 1-2 month process of earning people's trust and respect that consultants/advisors usually have to do.

The Ministry is just on the edge of the President's compound. In the past, there were several attacks in the area. There was actually one when I was there a couple of summers ago at the front of the nearby NATO HQ. NATO was fine, of course, but the Ministry of Transport and Civil Aviation was extremely badly damaged. For some reason to do with bombs that I don't understand, the structure survived, but was badly frazzled, and much of the inside was somehow gutted, and quite a few people were killed. About 6-9 months later I took a walk around that Ministry (on work related to another project) and it was quite distressing to see the extent of the damage that had been done. Based on the level of refurbishment going on, it seemed that whole floors/wings were affected. Anyway, because of that and several other attacks, all road access requires going through at least three police checkpoints and various special passes.

Because of all this, it takes about 20-30 minutes to drive to this place via a very circuitous route, despite the fact that it is 1km away as the crow flies, and we have to drive right through the most common place for suicide attacks. Rather than go through suicidesville, I can actually drive the direct route some of the way and walk the last bit if I want. The weather is beautiful in Kabul at the moment, and it is the safest place, or only safe place, you can walk here, so I am doing that every now and then. Makes a nice change.