Yeah that looks pretty much spot on, not much harder than that. The not eating in the morning part is a bit tough to start, but you get used to it. I occasionally eat an apple at like 11 am to curb the hunger and usually eat lunch around 1 pm as well. If anything I'd eat the pre-training meal a bit later, 2 hours before is probably right on the border. Whatever works though.

Ok sweet. Always excited to try something new. I'll probably give it a go starting in October when I start doing Smolov cycles again.

8-12

Bench- 45x10x4, 135x3, 175x2, 195x1, 210x3x10

Made it. Lots of the third reps were grinders. I think I can get into the gym and test my max next Saturday. Also supposedly my gym is open until noon tomorrow so I'm going to go in the AM and do a really gross amount of squats.

i just don't trust anyone who doesn't eat breakfast. And it seems ******ed if you want to gain weight.

fair pòint on the intensity of the problem. although part of that is because you are doing a highly adapted program where you skip the intensity phase and also adjusted your true 1 rep max signifiacntly downward. but that being said, i guess we´ll see how effective your modified smolov is. scanning back through your journal it looks like you hit a 15lb 5 rep max and for a 1 rep max pr? i will charge you my $2 if you have to bail on one of the next two smolov programs cause of a nagging injury.

Last guaranteed gym workout until Sept. 1.

8-13

Drop Snatches- up to 152x1
Snatches- up to 70kgxfx5
Squats- up to 319x3x2

Decided to mix it up since I won't be lifting for at least a week and maybe more like 20 days. Shoulders and elbows felt ok during the oly work, so I guess all the SMR I've done around my mid back and traps may be working. I made an adjustment in my snatch setup which ****ed up my performance for today but I think will be beneficial long term. 70 was very easy to pull high enough, but I couldn't seem to get full extension in my second pull so I was missing everything out front.

Would've liked to squat a little heavier but I was really wiped after around 90 mins of oly work.

When I'm dieting my first two meals are protein shakes with skim milk, so not having solids until noon won't be anything new for me. Also trying to objectively judge if a diet works for me tends to lead to overall better food choices because I don't want to add any additional variables that will mess with my results. Eating enough to gain weight has never been a problem for me, I'm just never satisfied with the type of weight gain. So if IF allows me to remain a little leaner while gaining weight then that would be great.

Also I'm a special snowflake who needs fancy programming and dieting.

yeah, but bacon, eggs, home fries, and toast is one of the best meals on earth.

i was with someone who weighs 62 kg and snatched 90 kg and cleaned 110 kg, how good is that?

also if you get bands from elitefts buy some for me and i will buy them from you please

If they're female they're elite. If they're male they're good/very good.

Yeah that's decent. If you have a reasonable strength base then you could probably get to numbers like that in a year or two of consistent training with good coaching. It would be really tough to get there on your own though.

8-14

4 sets of swiss ball situps
50 1.5p Kettlebell swings

8-16

AM:
3 sets of swiss ball situps
Abdominal expansions- 1.5px10x3
Single Leg planks- 30 seconds twice each leg

PM
Deadhang Pullups- 5 sets of 6
Ring Rows- 2 sets of 12

8-17

swiss ball situps holding 1.5p- 15x2, superset with
Abdominal expansions- 2px15x2

2p swings- 25x3

8-20

Bench- 45x10x2, 135x5, 185x3, 215x1, 235x1, 245xf, 225x2x2, 185x8
Squats- 45x5x3, 135x5, 185x3, 225x2, 275x1, 305x1, 315x5, 335x1, 345xf, 345x1

Forked over $10 to train for the day in the hopes of not losing too much ground this month. Everything in the bench felt weird, and I just missed 245. Hopefully I'll make 255 sometime in September. Fell forward on the first 345 squat attempt but made the next one easily. 12 more days till my gym re-opens.

8-22

Did around 50 deadhang pullups in 5 sets. Will rest today and then try to do 150 or so tomorrow provided my elbow and shoulders feel ok.

Going to SF from the 25th to the 30th, then will resume my swollertrophying. For the first 3-4 weeks I'm going to do the following and hopefully get back to my previous PRs:

Day A:
Squat 3x5
Bench 3x5
DL 5/3/1
Row

Day B:
Front Squat 5x3
Press 3x8
Snatch Grip Deadlifts 3x5
Pullups

Well I've been doing a fairly elite job of gaining weight while losing muscle. I was 167.2 this morning, up from 162 ish about a week ago. Gym reopens tomorrow and I'm psyched.

September goals:

Back Squat 5x355 (will start at 286)
Front Squat 3x286 (will start at 220)
Bench 5x215 (will start at 185)
Deadlift 5x375 (will start at 308)
Weight back down to 160ish

Also started intermittent fasting today. It's not gonna be hard; my last food was around 8pm yesterday and I feel fine.

if a person gains weight purely in fat, everything else being equal, will his lift numbers go up or stay the same?

For me, I would expect my squat and DL to go up since I would get a little bit more out of my belt with a bigger gut. I doubt the upper body lifts would change at all, unless you're talking so much fat that the ROM of the bench press decreases.

When are you gonna buy us bands? When you do please buy us a neck harness as well.

i think it could improve the clean/snatch due to changing the center of gravity of the lifter/barbell system

DL is individual. Press and Squat should improve with weight gain.

Actually it makes sense that a bigger gut would be useful in anything overhead.

Bruiser I got 3 sets of bands in the mail yesterday.

9-1

Squat- 45x5x2, 132x5, 198x4, 242x3, 286x2, 301x5
Bench- 45x5x2, 135x5, 155x3, 175x2, 185x1, 195x5
Deadlift- 154x5, 220x3, 264x5, 286x5, 309x6

286 and 185 felt too light.

Why would it improve press and squat? I don't understand.

Greater stability under the weight.