Junior Smolov Bench

drdeadlift

This will be the second time i have done this program.Two years ago i tried it out and my bench went from 90-125kg.
The most enjoyable part was moving 100kg with ease post cycle.

Right now my training in general is all over the place so i though this program would give me some focus leading up to xmas.

Yesterday was my first day of week one,im working off an assumed 1rm of 110kg as theres no time to test my 1rm,my 10rm is 90kg so with luck im not too far wrong.

77.5kg x 6 sets x 6 reps.
Tomorrow is 7x5 @82.5. So far its easy now i hope my shoulders dont let me down.

T

COH

Good man

Alf Veedersane

Jesus H!

90 to 125...mahoosive.

I thought going from 82.5 to 90 was alright.

drdeadlift

7x5 last night,didnt feel too hard.Now i have to find a gym to train in tomorrow as mine doesnt open sundays.

drdeadlift

7x5 last night,didnt feel too hard.Now i have to find a gym to train in tomorrow as mine doesnt open sundays.

Heres a video-i think it time i bough a better phone,i look like something out of minecraft



https://www.youtube.com/watch?v=OWSYUPOYcVE

Alf Veedersane

I think it's time you bought some new choons for your gym

Looked easy anyway.

drdeadlift

Everything they play is from the mid to late 90s and maybe a bit of r&b.I cant moan at them over it as my own taste in music is poor

drdeadlift

87.5kg for 8sets of 4.Felt ok.Trainned in power gym up near dominic street,nice small well equiped gym.

drdeadlift

So i missed training yesterday which means i had to complete the first weeks lifting today.
92.5kg 10sets of 3,felt easy.
Between each set i foam rolled my legs aswell as doing a few facepulls.

Tomorrow is 6x6 with 82.5kg i think.

drdeadlift

So today was 6x6 @80kg felt easy.

When doing multiple sets coupled with other movements i tend to forget which set i was on,so i use 1.25 plates to count.

drdeadlift

I just realised i screwed this program up today.It should have been 7x5 @85 but it turned out to be 8x4 with 82.5.
Had a very busy day and my head was up my arse thats my excuse.

drdeadlift

So today i finished week 2 of 3.

Yesterday was 8x4@90kg it wasnt difficult.I warmed up with 5sets of squats,inbetween each set of bench i completed one set of bb rows just to balance it out.

Today was 10x3@95kg flew through it,between sets i foamrolled my hamstrings and glutes,turns out my bike is a little too big for me which is causing issues with my legs.

Alf Veedersane

drdeadlift wrote: »

turns out my bike is a little too big for me which is causing issues with my legs.

If you didn't get sorted with your bike, there's a bike fitting place near Bray.

Fella that owns it knows his stuff by all accounts

www.bikefittingireland.com

drdeadlift

6x6@82kg today.Was a doddle.
Twinged my back deadlifting yesterday,i badly need to work on my mobility.

drdeadlift

5x5 squat
5x10 on the ghr
7x5 bench @ 87.5kg
6x10 bb rows
5x10 dbcurls

drdeadlift

I have made a balls of this program timing wise anyway.
I completed 8x4 @92.5kg today should have been done Sunday past.
10x3 will have to wait till sat as my gym aint open.

drdeadlift

10x3 @100 today.Felt fine will test 1rm early next week,im not that hopeful of any prs.
Will start 5/3/1 in the newyear.

Happy xmas people

drdeadlift

So today i tested my 1rm on the bench.I warmed up with
bar x 20
60x5
80x5
100x3
105x1
110x1
115x1 - left it at 115 as i fwlt like anything heavier would mess me up.
100x8

drdeadlift

Started Jim Wendlers 5/3/1 program today after a nice break over xmas / newyear.

Today consisted of overhead pressing

5x40
5x45
10x50 i wasnt accurate on % here but they will be correct for the remainder,i wasnt far out.

5x15 dips these didnt feel hard as the previous mucking about with smolov helped alot.

5x10 chin ups now these were poxy.
Reps went like this 8-8-7-6-4.5ish.

Im looking forward to doing two months of this.

drdeadlift

Day two of four.
3x5 on the deadlift 87/102.5/115

5x12 goodmornings-im new to these,they blew rhe cobwebs off my arse muscles.

5x15 hanging leg raises these too are new as i never before trained my core.

Tomorrow is bench day im looking forwars to that.

Rough Sleeper

Alf Veedersane wrote: »

I think it's time you bought some new choons for your gym

The affronts to music I see on fitness forums multiple times on a daily basis, and when someone actually gets called up on it it's for a fairly likeable if cheesy turn-of-the-century trance tune? I dunno anymore.

Alf Veedersane

Rough Sleeper wrote: »

The affronts to music I see on fitness forums multiple times on a daily basis, and when someone actually gets called up on it it's for a fairly likeable if cheesy turn-of-the-century trance tune? I dunno anymore.

Maybe don't take it so seriously?

Rough Sleeper

Alf Veedersane wrote: »

Maybe don't take it so seriously?

I would've put in the tongue-in-cheek smiley if the option was available.

drdeadlift

Today was bench day,

3x5 67.7
3x5 77.5
3x10 87.5

5x15 20kg dbells press-
5x 10 20kg dbells row-


It said in the manual to remember this was just additional work and not too push it.

Next up is squats on Monday,will be fun considering my bench is prob better than my squat.

drdeadlift

Squats
3x5@65kg
3x5@75
3x8@85

Leg press
140x15x5sets
Leg curl
5x10@40kg

My legg performance is piss poor but they should improve faster than any other body part.Why did i neglect them for so long:/

drdeadlift

So yesterday was shoulders/dips/chins
ohp
3x3 40kg-45kg
1x8 50kg

Dips 5x15

Chins should have been 5x10
Ended up being 5x5.

A plus side to keeping to this program has been muscle gain,eating alot more protein helps too.

drdeadlift

Yesterday consisted of

Deadlift 3x3
3x75
3x95
8x122.5
Hanging leg raise 5x15
Good mornings 5x12
Today training was
bench
3x72.5
3x82.5
10x95

5 x15 flat dbell press 20kg dbells
5x12 dbell rows 20kg dbells

drdeadlift

Struck down by the poxy flu have considered training today but i guess thats a bad idea will prob take the week off until im better.

Was going into week three of this program,should i start over next week or simply carry on?

drdeadlift

So after me having the sniffles my child gets a virus and ends up in hospital for four days then the missus becomes ill.
That put an end to any hope of training last week.
After not getting time to eat or sleep much i seemed a bit worn out and slim after the stress of the past week,today i got back at 531 from the very begining.

Legs
Squat
40kgx5
47.5x5
55x3
65x5
77x5
85x5

Leg curls 5x10 30kg
Leg press 5x12 150kg
Abs 5x13 cable crunch

drdeadlift

Yesterday was bench day,
40x5
47.5x5
57.5x3
67.5x5
77.5x5
87.5x5
5x10 flat dbell press
5x12 dbell row

drdeadlift

Well im back training.Will update this log tomorrow.

drdeadlift

I say back training as im taking notes of number & % of lifts.
Since last posting i have been mucking about in the gym its alot better than nothing at all but just lacks focus.

Been busy setting up a business so training took second to that.

During the time i was mucking about with the weights i twinged my lower back as i went too heavy too fast deadlifting.

Returning back to training this time i decided to slash the amount of weight im deadlifting and squatting with the aim to improve form and allow all areas of my body time to develop.
Deadlift weight was cut to 65kg
Squat weight was also cut to 65kg
Dedadlift on Thursday 5x5 increase weight each week by 5kg
Squat on Saturday 5x5 again same as above.

Right now im @80kg in both lifts it feels very easy but im not rushed to hurry in increasing the weights.

Returned to smolov junior on the bench.Again i worked on the assumption of a 1rm of 100kg.Yesterday was the end of the second week which had me lifting 90kgx10x3 which felt fine.

Will try to keep this up to date.


T

drdeadlift

Felt tired today so tomorrow i will rest and finish the weeks training Saturday.

Bench 6x6 80kg
Squat 5x5 80kg

Hammered my back with all sorts yesterday so didnt feel amazing today.

T

drdeadlift

Found a band in the gym today so did some upper back should stuff with that.

Completed 5x7x85 kg wasnt hard but i wasnt in the mood for the gym today.After that i did some dbell hammer curls on the preacher bench.

drdeadlift

Was out on the piss last night so training today was an effort.

Bench today was 8x4@90kg felt grand.
Did 4 sets on the latpulldown aswell as plenty of band work for my upper back.

COH

Must coordinate a session sometime man... I could use a change of scenery

drdeadlift

defo! Maybe this thur/friday.Im over in power gym which isnt too far

drdeadlift

last day of that smolov program and i can im sick of it.Change is needed.

today was 10x3@95kg
4x10 bw dips

im not going to test 1rm.Will rearrange my training from here.

drdeadlift

So beginning a new training cycle

Today i warmed up with 3 sets on the ghr
Deadlift
1x10@60kg
1x5@100 for five total sets

4x8 lat pulldown underhand grip,didnt kift heavy here but kept the time between sets to a minimum.

drdeadlift

yeaterdays gym session took 20 odd mins to complete.Was tired from shopping in town it drains me

4x10 dip
4x 10 incline dbells
2x sets pullovers

Then a nice brisk walk home

Alf Veedersane

drdeadlift wrote: »

yeaterdays gym session took 20 odd mins to complete.Was tired from shopping in town it drains me

4x10 dip
4x 10 incline dbells
2x sets pullovers

Then a nice brisk walk home

You should probably include the loaded carries from the shops...

drdeadlift

Alf Veedersane wrote: »

You should probably include the loaded carries from the shops...

Just being in town with the hussle and bussle tires me out.The older i get the more i am able to consider living in the shticks.
I really am starting to sound like an old man

Alf Veedersane

drdeadlift wrote: »

Just being in town with the hussle and bussle tires me out.The older i get the more i am able to consider living in the shticks.
I really am starting to sound like an old man

I avoid it like the plague.

If I have to go, I go armed with Panadol.

drdeadlift

quick session today in a fancy warm shiney hotel gym.
squat
5x60
5x70
5x80
5x90
5x100
50kg hang clean x 2x5
60kg hang clean x 2x3

I felt i was going to be impressed by my surroundings but i much prefer my own gym

drdeadlift

Flat bench
100kg x5x4
incline dbell 30kg x4x8
standing barbell press 40kg x3x10
dbell curl standing 20kg x 2x8
30kg preacher curl 2x10
1x10 overhand grip barbell curl.

drdeadlift

Today i trained legs

squats
5x5@70kg Wasnt hard but im trying to keep form really good and avoid messing up my lower back,,
stiff leg dl 4x10 60 kg
ghr 4x12 body weight
standing calf raise 4x10

Hoped on the scales last week to see im only 88.5kg thats a drop in two months from 92kg.Im putting that decrease down to less pints being consumed and no longer eating a horse load of eggs in the morning.I eat very few eggs now.

Up to xmas im going to focus on just training hard and keeping away from the pints and eating crap.

A pic attached of how i look now.

drdeadlift

Training back today.

Instead of performing 5x5 i dedlifted 8x3

60x3x3
100x3x3
110x3x2
120x3x1
130x3x1
100x3x1

Performed a good warm up before as i have had problems with my lower back,warming up is somthing i need to take a bit more serious as im not getting any younger.

Single arm dbell row
40kg dbell 8 reps
45x8
45x8

latpulldown
70x7
60x7
50x7

bbcurl very wide grip..biceps were still ruined from monday

4x10 20-30kg not sure of the weight.

Attached a vid of my set at 120kg

If my progress is as good as i hope i should be lifting close to 190-200kg by january.

drdeadlift

Training back today.

Instead of performing 5x5 i dedlifted 8x3

60x3x3
100x3x3
110x3x2
120x3x1
130x3x1
100x3x1

Performed a good warm up before as i have had problems with my lower back,warming up is somthing i need to take a bit more serious as im not getting any younger.

Single arm dbell row
40kg dbell 8 reps
45x8
45x8

latpulldown
70x7
60x7
50x7

bbcurl very wide grip..biceps were still ruined from monday

4x10 20-30kg not sure of the weight.

Attached a vid of my set at 120kg

If my progress is as good as i hope i should be lifting close to 190-200kg by january.

drdeadlift

Training back today.

Instead of performing 5x5 i dedlifted 8x3

60x3x3
100x3x3
110x3x2
120x3x1
130x3x1
100x3x1

Performed a good warm up before as i have had problems with my lower back,warming up is somthing i need to take a bit more serious as im not getting any younger.

Single arm dbell row
40kg dbell 8 reps
45x8
45x8

latpulldown
70x7
60x7
50x7

bbcurl very wide grip..biceps were still ruined from monday

4x10 20-30kg not sure of the weight.

Attached a vid of my set at 120kg

If my progress is as good as i hope i should be lifting close to 190-200kg by january.

drdeadlift

https://youtu.be/KffTM0QjXEA

drdeadlift

Todays training

Dips
4x10-no added weight as the gym had no weight belt

20kg dbell fly flat
4x10

pull over straigh bar 15kg
3x8

tricep

single 25kg dbell,cant think of the name of the movement

press behing head 4x10