I am surprised more people have not jumped in and criticized your plans. Let me get this right, you are on keto and you are doing a few cycles of Smolov????

WTF??!!!! I guess nobody cares about you because if they did, they would tell you how ******ed that is.

Let's just get it all out why I am at it. Low carb diets are horrible for strength and muscle gains. Low carb diets with goals of maintenance and possible body recomp? Facking ******ed. There I said it because I care.

Your reasons for going on keto (seen in previous posts) are suspect at best but most likely just plain silly. Get some carbs in your bro. Your muscles will thank you and maybe that Smolov cycle doesn't end in disaster.

loco,

JF duncare.

Confirm don't curr, kthxbai

Well you are trying to reinvent the wheel here but you are using square blocks to try and carry your rocks with.

At least look at a Targeted Ketogenic Diet if you are going to do the volume required for Smolov.

Ok I'm done with keto.

I only slept a few hours and hardly ate anything and my workout was fine, so I'm not going to start eating carbs again because my workouts are starting to suck.

I'm just tired of the keto diet PLUS

I look and feel great, I'm really happy with my results of 5 dedicated weeks of a good diet that I never went over on carbs by more than 10 or so. Plus I'm obv having a hard time not losing any more weight.

Plus it's about time for nice seasonal beers, working out heavy and getting ready for winter. I think I'll just stick to dieting in spring as the normal bro routine.

Anyway, I feel kinda lame not sticking with my plan of going for 7 more weeks but f it, Im good.

I lifted today here is what I did:

Bench 140 for 6 sets of 6 reps

Actually got easier after the first 2 sets. I guess I was more warmed up even though I did aggressive dynamic stretching and foam rolling. I dunno maybe my form was better.

Anyway, that's all for now.

Life is good, WIM

No worries bro, doing 5/7 weeks just blew Busto's mind.

Does this also mean there will be videos?

Yeah I need to make more vids. I've actually been working on writing a novel the last couple weeks (almost to the 10k word mark!) so that's been taking up my creative free time.

Plus football is starting so that's taking up some more of my time. But no excuses I'll try and come up with some vids, that's a fun hobby, too.

I lifted today.

Smolov Jr Week 2, Workout B

Bench 150 for 7 sets of 5 reps (75% +5 pounds)

This was actually really easy. I'm just hoping that means I'm going breeze through the harder C and D workouts.

Anyway, now I'm off to play ball, first time in a month or so.

Life is good, WIM

I calculated my Smolov Jr Bench routine and it made me want to kill myself just contemplating it.

Keep it up, buddy, pound dem carbs too.

Heh, it sure helps being as weak as I am. Volume is easy when you're first work set is a single plate.

Alright, I just got back from playing ball. I only played 1 game due to the fact I'm sooo outta shape.

Loss 8-11 I actually scored 2 points so that wasn't too bad, but I missed 4 other shots from rebound put back attempts. I should have made at least 2 of those. My defense was great but the guy I was guarding is short and chubby and can't do anything besides make heaps of 3 pointers. When my only job is to basically make sure he doesn't make a 3 it's easy, but my inside help defense was not there since I was on the perimeter most of the game. I had lots of rebounds but they sure didn't turn into much, oh well.

My lungs were burning like crazy when I was done.

I finished it off with some Pad Thai but it was from a different place and I have it a C- and I am sad face

Off to work tonight, then football all day tomorrow, GOOOO BRONCOS!!!

Life is good, WIM

I misread your numbers when I tried to give you a brobump for your bench as I thought you benched 5x225 and I was all whoa bump it but then I saw that was your squat and now I'm all flustered

At least you can bench, both my shoulders are tore up I wake up in the morning sometimes with pain and I cant bench at all. so yea

Yeah I went through that for a while it sucks. I've just been doing aggressive dynamic stretching and foam rolling and lots of stretching in between sets and it seems to be doing heaps for my shoulders, I've had zero issues. And I really like that considering I'm benching 4x/week

Ok back to lifting today. Felt good, man. Here is what it looked like:

Squat 225 for 5 sets of 5 reps

Just a nice maintenance workout here. Just gonna keep doing this on mondays while I am aggressive with my bench

Bench: 160 for 8 sets of 4 reps (80% +5 pounds)

Workout C here on the 2nd week of the Smolov jr bench program.

Of to my folks for some MNF and try tip should be sweet.

Life is good, WIM

Sweet, back to back bench days. I'm kinda questioning the default settings for this programming having a 8x4 day immediately follow by a 10x3 day. That's just a lot of fatigue. I guess workout out every other day would be optimal but there's only 7 days in a week. Hmmm. Oh well, just gotta do it.

Here is what I did today:

Bench 170 for 10 sets of 3 reps (85% +5 pounds)

Workout D on the second week of the smolov jr bench program. I'm still foam rolling and prehabbing aggressively and I'm glad I am, everything feels great so far. Confirmed this set at 170 felt easier than last week at 165

And it might be just my imagination, but my pecs seemed so have gained some size, it's actually more noticeable when I'm wearing a shirt. Maybe it's just that I'm benching so much they're just swollen without time to go down. heh

That's all for today, now I'm gonna go eat pizza and then drink and gambol all night.

Life is good, WIM

chesticles ITT

I think the back to back days are an artifact of the original 4x9, 5x7, 7x5, 10x3 squat layout.

The 7x5 and 10x3 squat days being back to back really isn't that bad. The weights are not soul crushingly heavy, gutting out a set of 5 or 3 isn't really that bad, and DOMS was pretty minor. For me the 4x9 and 5x7 days were the worst and lead to the most DOMS. I'm not sure I was even capable of squatting the day after one of those workouts.

For bench, I agree that the back to back days of SmolovJr suck and present by far the biggest injury risk. But I assume that if benching every other day were optimal then that's how the program would be written, so there might be something about accumulated fatigue impacting the CNS differently. IMO your final 10x3 day should probably be done at a weight that you could've completed before even starting the program. It is the 2-3 weeks after the program is done when you recover and do some heavier reps that the gains are realized, not during the program.

Ok that makes sense, so I should prob take a week off of benching after each cycle. Makes sense that I should prob deload and recover a bit after going hard for 3 weeks

dang yo. dude's been acquirin dem aesthetics

Hmmm... Looks like I forgot to update my log on thursday.

It was a quick workout and it looked like

Bench 145 for 6 sets of 6 reps (70% + 10 pounds)

Felt really easy, but then again, it's the easiest workout.

I alos benched today, here is what I did:

Bench 155 for 7 sets of 5 reps (75% +10 pounds)

Felt pretty reasonable.

Now I'm off to play basketball!!!!


Gotta get back in dat shape

Life is good, WIM

Keep it up!

Basketball write up, tho it basically sucked today.

I got out there early and there were a couple of Aussies playing ball, pretty sure they only played a few times before.

A couple more guys showed up and I played 21 with the regulars while the Aussies threw up air balls and talked funny.

We stopped halfway through because we had enough for 5 on 5 but I was leading 12-6-4 I think is around what the score was when we stopped. So not that bad, but I was disappointed in my vo2 max abilities.

So we started a super lopsided game of 5 on 5

Loss: 5-15 Yuck. It was me, one of the aussies who couldn't figure out who was on his team, and a couple other decent (not great but decent) players. The other team was basically the local college team. My defense and rebounding was alright, but I was getting very little effort from the rest of my team on defense and I can only do so much. I bricked like 3-4 contested rebound/put packs was super irritating. Just a process of being rusty I guess. I did drill a 2 pointer tho, so I did score 40% of my teams points, just imagine if I could have scored a dam lay up.

Anyway, I'm hoping to get back into it 2-3 days a week and get my vo2 max back, at least to where I can play for a couple hours out there and not feel like I'm going to die after 1 game.

Life is good, WIM

So I've been having trouble sleeping all week. The weird part is I go straight to sleep, stay asleep (mostly) for the whole night, but after only 5-6 hours I wake up unable to go back to sleep. It's prrrroabbly a coincidence, but basically has been happening since I started eating carbs again. Something to just watch for I guess.

So I was tired enough to sleep for 10 hours last night (YAYYY) so that certainly helps but I'm going to have a hard time recovering from all this bench volume if I can't put some sleep volume in. I'll try hard tho.

I also worked out today, here is what I did:

Squat 225 for 5 sets of 5 reps

From an aesthetics standpoint, my legs are a solid A, my gf loves em. Even though I'm aways off from my strongest squat point, I'm very happy with the appearance of my legs. So since I'm happy with them, I'm basically just gonna maintain them for quite a while I work on other stuff. I'll probably try and work up to doing this at 275 in january.

Bench 165 for 4 sets of 8 reps

Form is getting better, I can feel myself getting more efficient at benching the weight which ofc is part of getting stronger. So that's good.

AND NOW LETS'S GO BRONCOSSSSSSSSS!!!!!!!!!!!!!!!!!


Life is good, WIM

Did any of them look like these guys?

I presume you're talking about Denver... but my local rugby league team is the broncos. Back when I was a kid, they put out the best ever promotional song.

Omg that's awesome

And no, these were house cat sized Aussies

Sweet, just finished the last workout on the Smolov Jr bench program. I'm going to test my 1RM sometime next week after deloading over the next couple days. I plan on doing another cycle of this starting in 9 days.

Here is what my workout looked like today:

Bench 175 for 10 sets of 3 reps

Felt heavy but no failed reps or anything. Sweet sweet.

Now I'm off to eat a whole bunch and then drink and gambol all night

Life is good, WIM