yeah it was well worth the 100 or whatever it cost.
Quote:
Originally Posted by NorthernWisco
Shirted boards or raw boards?
Raw DE or Bottoms DE box squats?
If you have 2 bench days, do both. shirted on 1 day, raw on the other.
alot of guys getting great carryover from their shirts work the board down as a contest gets closer:
ie
w1: 3 board doubles
w2: 2 board doubles
w3: 1 board doubles
w4: 3 board singles
w5: 2 board singles
w6: 1 board single then work to opener.
Keep the shirt jacked as much as possible while still being able to touch the boards, twist the sleeves outwards to get more triceps support and if you are touching too easily, pull the shirt out from your armpits slightly.
then on the raw day just work with 3s and 5s off of 3 to 5 boards.
There are alot of ways to train a shirt bench but the above worked best for me. The most important thing is to get comfortable in the shirt and work with the support, not against it.
95% of my squats are going to be box squats, they make me stronger then free squats. Youll have to play around with what works for you. I would wear your suit straps down the majority of the time, and use a wider then normal stance on DE days.
If you decide to use free squats you will have to be careful, they are far harder on you because the weights are so much higher for most and its easier to burn out.
I would just drop the speed work all together if you are focusing on your geared bench, just do the board work first. If you want to do some, just do 6-8 sets before the boards and youll be fine.
that sounds good with the squats, add some band tension (But not too much) as the meet gets closer. For your squatting strength I think i 1 green band would work fine.
got my wisdom teeth pulled today and i'm a wreck. dentist said no heavy lifting until the weekend. all ive eaten today is like 8 snack packs and a container of apple sauce fml.
probably a good thing, body still not 100% recovered from smolov.
I had all four of mine surgically removed at once, and didn't really have much pain or anything. My mom, on the other hand, had two pulled and it put her out of commission for a full week.
Both she and I have high pain tolerance levels, so I suppose it was just how it was done . . or I have read that some people have a lot more active pain receptors in their mouths.
I dunno.
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Savickas Press (overhead press out of chains while sitting on ground)
95 x 5
105 x 3
115 x 3
125 x 2
135 x 1
x 1
145 x 1
bench
145 x 5
225 x 5
275 x 1
add rage-x
315 x 3
365 x 3
425 x 3
raw CG press
225 x 14 pr
x 7
notes
- my savickas press is pathetic.. Its a very hard movement, but i am going to stick with it for a while as I think it will have great carryover to low end bench strength.
- shirted bench felt great.. was very tempted to load up some real weight, but going to stick to the plan. going to slowly bring up the weight on the lift, instead of trying to do it quickly like usual and stalling out, then getting burnt out.
box squats with bench belt
135 x 5
x5
x5
225 x 5
315 x 5
405 x 3
x3
x3
x3
x3
x3
good mornings
3 sets
notes
- just a light/easy day, trying just to maintain my squat strength before starting next squat cycle.
- training with brother 2x per week now, hes going to compete in april/may i think. right now i bet his numbers are 275/225/315 @ 200lbs.. but i have no doubt he will double his total by meet time.
floor press
135 x 5
185 x 5
225 x 3
275 x 1
295 x 1 (+10lbs from 3 weeks ago, but just short of PR)
bench
135 x 5
225 x 3
275 x 1
add rage-x
315 x 3
365 x 3
405 x 3
445 x 3
shirt off
reverse band cg 2 board
315 x 6
365 x 3
no boards
315 x 8
notes
- bench is feeling much better each session. due to the downtime from my forearm injury my numbers are down slightly still, but they are coming back very quickly.
- shirted bench is feeling very good. No reps are touching yet but each week it gets closer and the lockout has been no problem. Next week I will go to 455 x 3 which i don't expect to be a problem at all.
- start squat cycle on saturday.
squats
smolov day #1
est max set at 525lbs (raw on box) around 25lbs less then actual max.
box squats with bench belt
135 x 8
225 x 5
315 x 2
375 x 9
x9
x9
x9
good mornings with band
blue x 20
x20
x20
pullthroughs with band
purple x 15
x15
x15
notes
- 1 day down.. 23 more squat sessions to go until i'm finally done my volume phase.
- Squats felt fine, time off seems to have fixed any nagging injuries i was having, im more or less positive they are going to come back through this cycle, but ill deal with that as it comes.
- taking an extra break after the first day of the program as DOMS is always stupid the first day, next squat session will be on wednesday.
- will train again (bench) on tuesday.
bench
135 x 5
155 x 5
185 x 5
225 x 1
275 x 1
295 x 1
320 x 1
add shirt
365 x 3
405 x 3
455 x 3
close grip Floor Press
135 x 10
185 x 10
205 x 10
225 x 8
notes
- first time that shirt bench has been a struggle in a while. I'm not positive the last rep was locked out, it was really close.
- liking benching just 1x per week, feeling like I am actually recovering.
- next week off shirt presses most likely.
box squats with bench belt
135 x 5
225 x 5
315 x 2
395 x 7
x7
x7
x7
x7
notes
- session went alright, weights felt heavier then they should but body felt alright.
- really not looking forward to the next 2.5 weeks, this squat cycle is brutal. I am confident results will be good. Once its done I expect a 600lbs raw box squat.
I'm deffinatly interested in seeing how this cycle goes for you
Quote:
Originally Posted by CoCoa
No kidding, you're payin the cost to be boss with that ****.
yeah, its going to be interesting. I did already do smolov for 5 weeks with good results, so i think the gains will be slightly less this time around, but im still expecting a decent gain.
box squats with bench belt
135 x 8
225 x 5
315 x 3
420 x 5
x5
x5
x5
x5
x5
x5
notes
- getting a little tendinitis in my other knee now, hurt all day but oddly enough felt fine when squatting.
- was a difficult day, but not to bad until the last set.
My buddy just finished the base cycle now he is in the intense phase after base 50lbs PR. I might give it a go in March
Base cycle is not to bad..
This is the cycle I already did:
w1,2,3: smolov based off 475lbs max
w4: did week 3s numbers + 10lbs (extended smolov)
w5: did week 3s numbers + 20lbs (extended smolov)
Then I tested max (545lbs) and took 2 weeks off.
Now I am doing the cycle again.
So pretty much I am doing the smolov meso for 5 weeks, taking 3 weeks off, doing the meso as written based off a new/higher max.. then I will go into the intense phase if I feel my body can handle it.
Running back to back smolov cycle I don't think is even that bad.. its the extra 2 weeks that I added to the first cycle which was hard. Ive completed 6 weeks of the meso cycle already.
My squat feels strong but my body is starting to fight back pretty badly. Ive also already put a load of visible size on my legs as well as significant bw. I'm starting to get a little worried about the pains in my knees, ive more or less given up on walking more then 50 feet Oddly enough, squatting doesn't really bother them.
Oddly enough, squatting doesn't really bother them.
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