Stupid ****ing morons posted the wrong gym hours online today. When I got there, there was 1 security guard who said "gym's closed, you're like the 200th person to show up in the last 2 hrs, lol". I wanted to muffpunch him.

Did 8 sets of 6 deadhang pullups at home.

Damn, that's alot of pullups.

Normal supine pullups or chinups?

Prone grip ie normal pullups. I can probably do ~15 with a bounce at the bottom and a minor kip, but they started bothering my shoulders and elbows a few months back so I'm finally getting around to figuring out what the issue is. Part of it was definitely that my middle back had muscle adhesions so my scapulae didn't fully retract, but I think there's still some flexibility/strength issue that is affecting the shoulder joint.

9-5

Squat- 45x5x2, 154x5, 198x3, 242x2, 286x1, 306x5x2
Bench- 45x10x2, 135x5, 165x3, 185x2, 200x5x2
Snatch Grip Deadlifts- 154x5, 198x5, 203x5, 208x5
Wrist Curls/Wrist Extensions

Everything was relatively hard. Hopefully gradually stepping up volume this way will let me avoid too bad DOMS. Weight was 163 this morning. Not sure if I've figured out this intermittent fasting thing yet, but I'm having no problem with the fasting part, it's feeding correctly that I think I'm having problems with.

Started Smolov JR for my bench yesterday, You are not supposed to miss any reps the last week, right? The 10x3 and 8x4 both look really heavy the last week. I think this might be because Im not that strong and have put 87.5kg as my max (have done 90kg, not sure about 92.5kg) and there for 5kg is alot more than for someone who is stronger than me. Do you think its a better idea to increase both weeks with 2.5kg instead of increasing the with 5kg the first week

What do you mean by this?

Probably. Missing reps is a big problem. Even struggling significantly is probably a bad sign. Smolov definitely has some similarities to grease the groove (where you never too close to failure), and I think the strength gains from each are probably due to similar physiological adaptations. I made all my reps the last bench cycle I did, and looking back on it I probably went slightly too heavy.

I'm just not used to planning meals this size and with these macros. I'm really good at eyeballing meals that have 45-50 grams protein, 20-25 grams fat, and 15-20 grams carbs. Currently most of my meals should be more like 60 grams protein, 30 grams fat, 40 grams carbs. I suspect I've been undereating on carbs and protein and overeating on fat. Like Saturday when I had a double cheeseburger and 2 mcgangbangs for dinner.

Right. It's a bit harder to eyeball bigger meals.

9-7

Front Squat- 45x3x2, 110x3, 154x3, 198x2, 220x3, 225x3, 230x3
Press- 45x8x2, 65x8, 88x6x3
Deadlift- 198x3, 242x2, 286x3, 311x3, 331x4
Wrist Curls/Extensions
Decline Situps/ Weighted Planks

Taking it easy on press until I can be sure how it feels on my shoulders. Only had 10 minutes to deadlift but 331x4 was easy as it should be.

9-9

Squat- 45x5x2, 154x5, 198x3, 242x2, 286x1, 301x1, 309x5x2
Snatch Grip DL- 154x3, 220x3x3

Didn't realize until I was 45 mins into the workout that the gym was closing in 15 minutes. Cut squats a set short and hammered out the DLs quickly. Will bench and press tomorrow most likely.

9-10

Bench- 45x10x2, 95x5, 135x5, 165x3, 185x2, 195x1, 203x5x2, 203x3
Press- 45x10x2, 65x8, 88x8x3
Rip Style Skull Crushers
Power Shrugs
Wrist Curls/Extensions

Channeled my inner bro today. Bench is getting tough. Gotta do a better job of eating and sleeping. Front squats and rowing tomorrow.

finished the first week of smolov jr for my bench. My shoulders wanna kill me and Im pretty damn sore in the shoulder/triceps/pecs area. If this doesnt show results then Im gonna kill someone

Gl. Good warmups + SMR + icing is a mandatory part of the program imo, especially in the last week.

That plus you should also avoid doing any pressing with your assistance work, but that should be pretty obvious.

This one is pretty obvious... I havent done any icing/SMR but maybe I should start that

9-11

Front Squat- 45x5, 110x5, 154x3, 198x2, 220x1, 230x3, 235x3, 240x3
Pendlay Row- 154x5, 174x5, 184x5
Cable Row- 2 sets

stop working out so much. making me feel guilty. Waves were awesome yesterday.

Go back to Cali. This is Massachusetts; our beaches are for disposing of dead bodies and buying weed.

9-13

Squat- 45x5x2, 135x5, 185x4, 225x3, 275x2, 305x1, 315x5, 320x5, 325x4
Press- 45x10x2, 75x10, 95x10
Deadlift- 135x5, 225x5, 275x5, 315x3, 355x4
Wrist Curls/Wrist Extensions/Grip Work

Felt good today so I autoregulated up the intensity a bit. Was slotted to do 315x5x2. Could've done 6-7 reps on the final set, but I wanted to save something for my deadlifts. Deadlifts were all unbelted.

Looking at my month goals, it's gonna be rough but I'm still pretty in-line.

what? no. southern new england beaches are much more water-activity friendly than pretty much all of cali's beaches. newb.

Well la de da. Some of us have only experienced the fantastic beaches of Revere and Southie. Although I'm sure there is a TON of Portuguese talent at the beaches you go to, so I guess I see some of the appeal.

actually I hear revere is kinda nice now. I've never been, though.

I haven't really been at prime time in a while cuz I usually go after work, but yeah, you're right. Horseneck in Westport is where to go for the fine hoochie mamas of the south coast.

So when does the next smolov cycle start? Are you going to try the intense phase next time?

So far I have done 7 of 12 days of my bench smolov jr. I think 8x4 have been the worst by far so far which seem strange since 10x3 should be alot worse since its the heaviest and lifted with no rest day. shoulders are feeling like total crap both today and last friday, way worse than any other day. thoughts?

Heavy volume bench programs can be hard on the shoulders and are not a good idea for most people imo.

I agree with cha. Very important to do more shoulder prehab stuff and soft tissue work.

Also, I did smolov jr for press and didn't follow it exactly. Gave myself an extra rest day if I felt I needed it and even skipped rest days. I'm doing smolov jr right now for bench and it's been harder than I thought it'd be.