Building callouses and chasing goals

EmcD123 · 16-08-2017 04:54PM

Alf Veedersane wrote: »

What's the plan to work on the upper body strength?

Benching frequently and going hard at the accessories

Alf Veedersane · 16-08-2017 04:58PM

EmcD123 wrote: »

Benching frequently and going hard at the accessories

Just make sure to structure it cleverly. Don't just think that going heavy each day is the key - it's a good way of finding yourself having to reduce your frequency.

EmcD123 · 16-08-2017 05:10PM

Thats true. This program is really basic though so theres load of room for accessories and im planning on aiming more for getting good reps in as opposed to doing them as heavy as possible. And i added bench to the day 4 of 531 since my strict press is so light it wont affect the overall volume on that session all that much

Alf Veedersane · 16-08-2017 06:02PM

Pressing in different planes is your friend

EmcD123 · 16-08-2017 09:59PM

Wednesday

After resetting my percentages this session went much smoother. But I havent experienced such doms in absolutely ages

Bench
5x35
5x42.5
10x47.5
These felt really good. I know they're baby weight but Im currently so bad at bench

Dumbell Bench Press
5x12 12.5
Lat Pulldown
5x12
Tricep Pressdowns
5x12

Such a pump was had, my chest is in agony now though

EmcD123 · 18-08-2017 08:57PM

Friday

Wont be able to train this weekend so I also benched today

Squat
5x100
5x115
6x130
My best reps at 130 is 8 so getting 6 today isnt too bad at all,I wasnt sure I'd even get the 5

Pause Squats
3x3 100

Bench
5x40
5x45
8x50

Then I got shown real technique for bench. Its so difficult:eek:
4x8 40

My chest is so sore

Leg Curls
5x12
Leg Extensions
5x12

18-08-2017 09:07PM

What did you have to do differently?

EmcD123 · 19-08-2017 10:54AM

bluewolf wrote: »

What did you have to do differently?

Widen my grip. Try and get that arch shape, the bar path all that. I wasnt tightening my lats at all. The whole thing feels really stiff and uncomfortable now but way stronger

Mr. CooL ICE · 19-08-2017 11:21AM

EmcD123 wrote: »

Widen my grip. Try and get that arch shape, the bar path all that. I wasnt tightening my lats at all. The whole thing feels really stiff and uncomfortable now but way stronger

I know the feeling. Any time I approached my 1RM, the bar just felt hard to control in my hands even before starting the descent. I started trying to push my chest towards the bar after taking my breath and got a ton of back tension.

Bit of a eureka moment when pushing the bar becomes comparatively effortless despite initially feeling awkward

Alf Veedersane · 19-08-2017 01:02PM

EmcD123 wrote: »

Widen my grip. Try and get that arch shape, the bar path all that. I wasnt tightening my lats at all. The whole thing feels really stiff and uncomfortable now but way stronger

The more my technique had improved, the less comfortable it has been

EmcD123 · 21-08-2017 10:24PM

Deadlift
3x115
3x130
5x145
Was hoping to get 6 on the 3rd set but just couldnt manage it

Bench
3x40
3x45
10x50
6x55
really big rep pr's there and they felt good,uncomfortable but good

Good Morning
1x12 30
4x12 40

Bent Over Row
5x12 50

Back Extension
5x12
Sit-ups
5x12

Really good session, the doms though will be unreal

EmcD123 · 23-08-2017 10:36PM

Bench
3x40
3x45
10x50

5x5 40

Starting to really get a feel for bench. WIll make plenty of noob gains on it

Dumbell Chest Press
5x12 15

Lat Pulldown
5x12
Tricep Pressdown
5x12
Hammer Curls
5x12 7.5

Really good session,felt huge afterwards

EmcD123 · 31-08-2017 07:16PM

Been just training along, really liking this program and its simplicity.
The high points since the last post were deadlift 155x4, squat 140x3

Wednesday
Bench
5x50
3x55
2x60

5x3 50

Dumbell Chest Press
5x12 15
Hammer Curls
5x12 12.5
Tricep pressdown
6x12

Felt such a pump afterwards

EmcD123 · 09-09-2017 02:49PM

Only got to train once this week but it was a deload so i guess its fine. Going to start a second cycle of 531 from next week on.

EmcD123 · 12-09-2017 12:16PM

Day 1 monday

Doing this cycle in a different order
Strict press
5x30
5x35
10x40

Face Pulls
3x10
Tricep Pressdown
3x10
Tricep extension
3x10
Lat Pulldown
3x10
Chest Fly
3x10
Pendlay Row
3x10 70

Actually so sore today. Doms tomorrow are going to be so bad

EmcD123 · 18-09-2017 05:49PM

Friday

Snatch u to 80x1
Squat
5x105
5x120
5x130

Saturday

Bench 5x45,5x50, 7x55

Deadlift
5x120
5x130
7x140

Back squat 3x10
Leg curl 3x10
Leg extension 3x10

Mr. CooL ICE · 18-09-2017 07:15PM

Clarence said after he worked on his bench, he noticed his shoulder mobility decreased and his jerk got worse. Have you noticed anything like that or would it be too early?

EmcD123 · 18-09-2017 09:45PM

Nicolas Cage wrote: »

Clarence said after he worked on his bench, he noticed his shoulder mobility decreased and his jerk got worse. Have you noticed anything like that or would it be too early?

I dont feel like my shoulder mobility has worsened yet anyway but then the strain of a 60kg bench versus clarences like 160?? is a lot different. I havent done a jerk in ages so Im not sure how much my ability to do it has actually gone down. They were hurting my shoulder for the last olympic cycle I did so im hoping bench will actually strengthen whatever caused that

EmcD123 · 18-09-2017 09:51PM

Monday

Strict Press
5x35
4x40
4x45
Was meant to b 3,3,3+ but pushed it on all the sets. Felt really strong

Bench
2x10 50
1x7 50
Bench is starting to feel really strong, feel like my technique is really coming along nicely

Lateral Raises
3x10 10

Pec Deck
3x10
1x12 amrap
Tricep Pressdown
3x10
1x15 amrap
Cable Tricep Extension
3x10
1x12 amrap
Face Pulls
3x10
1x15 amrap
Lat Pulldown
4x10
last set was an amrap

Really good session, my chest and arms are so painful now though

EmcD123 · 21-09-2017 06:43PM

Wednesday

Squat
3x110
3x125
5x140

Really happy with this 5 reps at 140, wasnt expecting to get the full 5. Strongest my squat has felt in a while

RDL
2x10 100
1x10 110

Leg Curl
3x10
Leg Extension
3x10

Farmers Walk
3x70kg not sure how far the distance was per set

EmcD123 · 27-09-2017 09:21AM

So probbaly really stupid idea, but im trying out smolov jr with a friend. Looks really tough. Can always stop at any point if it gets too tough

Monday
Squat
6x6 120

Really felt the last set. I squat kind of slowly,especially on the downward portion and it makes doing a set of 6+ reps take forever,much more exhausting than they should be

Bench
6x6 45
Hopefully this will get stronger.....I feel so weak

Shoulder Press
3x10
Chest flys
3x10
Rear Delt raises??
3x10

27-09-2017 09:37AM

For both bench and squat??
I did sj bench only then died. True story

Good luck with it. I'd say eat a lot more and accessory work a lot less

Alf Veedersane · 27-09-2017 02:33PM

Yeah, I'd be laying off the shoulder press and the flys for a bit if you're doing Smolov Jr on both bench and squat.

Unless you love a good shoulder injury.

EmcD123 · 29-09-2017 03:45PM

Ya definitely cutting way down on the accessories, didnt do any at all onwednesdays session. Theyre just not worth the increase in injury risk

EmcD123 · 29-09-2017 03:46PM

Wednesday

Squat
7x5 127.5

Found it easier than the 6x6 on mondya but not easy by any stretch of the imagination. Legs were really stiff and It took a lot time to warm up

Bench(with pause)
7x5 50

Felt really good

EmcD123 · 02-10-2017 07:34PM

Last Friday was a complete writeoff except on bench
Went out the night before,got really sick,could only stomach a sandwich for the whole day.
Had to stop after 4x4 135
Bench 4x8 55

SATURDAY

Squat 10x3 140
Felt hard but really good.

Bench 10x3 60
My 2 rep max before that session

EmcD123 · 02-10-2017 09:29PM

Monday

Squat
6x6 125

Really really good, thought i was going to struggle but it was actually very manageable, could have done 2 more sets afterwards.

Bench
6x6 50
Still going strong on my bench improvement

This was the first really good session in ages. Felt like myself again squatting for the first time in ages

Mellor · 05-10-2017 01:18PM

We started Smolov jr on the same day. We're halfway now

EmcD123 · 05-10-2017 01:19PM

Wednesday

Squat
7x5 135

Really hard,the first 3 sets moved very slowly but it picked up after that. Finish strong at the end

Bench
7x5 55
Bench still on the rise

EmcD123 · 05-10-2017 08:07PM

Mellor wrote: »

We started Smolov jr on the same day. We're halfway now

im being pretty conservative with numbers and its still really really hard. Like I havent failed a rep yet but some of thme have been so grindy. Hows it treating you?

Building callouses and chasing goals

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