October 18, 2013

5/3/1: Cycle 13 - Press x 5

Press
1x10x45
2x5x75
1x5x95
1x5x115
1x5x130
1x6x140
1x2x145
1x2x150
1xFx155
1x1x155

Did not pause any of the multiple rep sets at the bottom. Singles all felt pretty strong.

T-Bar Row
1x10x90
1x10x135
3x10x180

Used a different handle which gives a longer ROM.

Since you have trouble at lockout with deadlift, have you though about doing them with bands for assistance? I find those more helpful than rack pulls

like reverse bands?

How is your current diet? U use macros?

Keep up the good work bro. I'm thinking about trying out sumo DLs, maybe learning em will help with my horrendous form.

You are only weaker because you are not used to it. Once you adjust, your bench is likely to improve. You probably need to mess around with your feet position until you find a position that your legs feel somewhat tight while keeping your heels on the ground. It took me some time to find this power position but once I found my sweet spot it helped me to push up the weight. I was losing power with my original stance because when i needed help from my lower half, my toes would be in a upward position like I'm flexing my calves and would result in my hamstrings cramp up from the jolt of pressure.

But then again, Loco would say I'm spewing bs and my bench went up because I take craze Aka roidsss lol.

Oh wow I missed you switching to flat foot. I agree with EV, it just takes getting used to. And lots of practice.

I made the switch shortly after my meet a year ago, and I only got to the point where I'm 100% comfortable with it like a few months ago.

Why are you switching though? Just experimenting? Or maybe thoughts of competing? I wouldn't have switched if I didn't plan to compete again (a lot of feds require flat footing).

I don't track any part of my diet currently. I naturally eat at maintenance, but I am probably a little low on the protein side.


I highly suggest at least giving them a try. I set a 60lb PR the first time I tried. Plus my back is in a much more upright and stable position, compared to conventional.

I originally started with a big arch because I was having shoulder pain when stretching too far at the bottom. Since changing I have had zero pain, in my shoulders at least.

I was going to switch to flat foot because the cramps I get from the arch are really bad. Like I can't do anything involving my back for the rest of the workout if I get one.

When arching though, I feel much more stable and strong.

It sounds like maybe you're arching too much then? What if you just scale the arch back a bit without changing your footing?

I think that ideally* toes vs flat feet should be independent of arching.

* though I wouldn't argue that getting a big arch with flat feet is tougher

Yeah I arch as much as possible.

I should've worded that better. I meant against bands

Yeah, as far as I know reverse-bands and against-bands is basically the same effect. I have never done either for dl though. It may be easier for me to rig up reverse bands in the power cage, since my dl platform doesn't have band pegs at the bottom, and using dumbbells could get weird since I sumo.

Ya either would work fine I just step on the bands and drape them over the barbell

I personally switched because I felt I was bad at benching with a huge arch. As you seen, my ass was likely to come up and after using flat footed stance, it helps me to keep my ass down while still using power in my lower half. It was very hard to get used to but now after a month of doing it I am starting to get used to it. In the back of my mind previously I would always want to revert back to my original stance but now I don't even think about it.

As for halfslant, I dunno what would be best. haven't seen a video of his bench but I would give it a try if you feel you are not using your lower half enough for power reasons.

Good idea, didn't think of that. i have the efs short bands, so those should work really well for that.


Vid here: http://www.youtube.com/watch?v=mZMjNCCdyy4

Thinking about taking a break from 5/3/1 and running a cycle of smolov jr for bench.

Anyone who has done it (busto?) what kind of lower body work could I expect to be able to do?

When I ran smolov for squats I didnt really have time or energy to do anything but squat.

ok cool. looks like you can bench more than that. I'm just not a fan of your ass being up high, for recreational lifting it's prob okay but not thrilled about it. Do you feel your legs are tight but also helping your lift when you struggle? I always thought my legs were helping my lift but they were just in a tight position. big difference.

October 20, 2013

Sumo Deadlift
3x5x135
1x5x225
1x5x295
1x5x345

This was supposed to be 5/3/1 5s day, going up to 385, but my back still had a small amount of soreness from where I strained it last week. Think I will do smolov jr for bench, with whatever lower body stuff I can fit in.

Leg Press
1x10x225
1x10x315
1x10x405
3x10x495

Pretending the sled is 45lbs. Wanted to get in some kind of leg workout, and this seemed like a good option for not involving my back.

Smolov JR will look like this: spreadsheet

doesn't look as bad as smolov for squats

Good luck my man. I was thinking about Sjr today since I'm all upper body right now. I'll be following.

October 21, 2013

Smolov Jr. - Week 1, Day 1

Bench Press
2x10x45
2x6x95
1x5x135
6x6x160

Pretty easy, but I am not underestimating the workouts to come. Done in ~25 mins.

Face Pull
1x15x30
3x15x50

25 mins is pretty good for all sets

Oh yeah, forgot to mention, did all bench with flat foot, minimal arch.

Did it feel awkward or not too bad?

It felt ok, I just felt less power.

October 23, 2013

Smolov Jr. - Week 1, Day 2

Bench Press
2x10x45
2x5x95
1x5x135
7x5x175

Def harder than day 1, but wasn't going to fail any reps.

Also realized I didn't plan ahead very well, as I am traveling next week, so I might have some extra days in between gym sessions.

My trip out of town had to be extended, so I'm going to be out of the gym for >1 week. Just going to start smolov over from the beginning when I get home this weekend.