Yano
VIP Member
- Sep 18, 2022
- 1,415
- 1,620
Dynamic Lower
Solid day , was a bit more work than I thought it would be , moved every thing to 5x5's and it was fun. Felt good all around , gassed at the end but the head felt solid.
Box Squats - pr for these is still 550 sooo thats what we base it off of - 50% + 25% dynamic with the chains n bands - 2 bands = 85/90 chain add 40lbs more - 290 bar n plates - easy math should of been 285 but fuck all them small plates I rounded up 5 lbs = 420 at the top of the movement - 150/2/2x5 240/2/2x5 290/2/2x5x5x5x5x5
Deads - 5x5 - This is based off the new/old pr of 605 - Already warmed up just loaded up and went for it - 305 on the bar + 4 bands = 455 at the top of the movement - 305/4x5x5x5x5x5
Front Squats - Backward SSB - 5x5 - added the chains to these for some swing n tension - chains are 40lbs - 150/chx5 240/chx5 260/chx5 280/chx5 290/chx5 = 330 at the top of the movement
Good Mornings - 5x5 - was feeling it in the lower back and hips by now but these went fairly well for half gassed and old n fat haahah - 240x5 290x5 310x5 320x5 350x5
Rows - last set of these came up harder than I expected but they were clean and the form wasnt horrible - 185x5 190x5 195x5 200x5 205x3x2
Abs - Leg Lifts - 3 sets of 20 , 1 set of 15 hahah 1 set of 5
Solid day , was a bit more work than I thought it would be , moved every thing to 5x5's and it was fun. Felt good all around , gassed at the end but the head felt solid.
Box Squats - pr for these is still 550 sooo thats what we base it off of - 50% + 25% dynamic with the chains n bands - 2 bands = 85/90 chain add 40lbs more - 290 bar n plates - easy math should of been 285 but fuck all them small plates I rounded up 5 lbs = 420 at the top of the movement - 150/2/2x5 240/2/2x5 290/2/2x5x5x5x5x5
Deads - 5x5 - This is based off the new/old pr of 605 - Already warmed up just loaded up and went for it - 305 on the bar + 4 bands = 455 at the top of the movement - 305/4x5x5x5x5x5
Front Squats - Backward SSB - 5x5 - added the chains to these for some swing n tension - chains are 40lbs - 150/chx5 240/chx5 260/chx5 280/chx5 290/chx5 = 330 at the top of the movement
Good Mornings - 5x5 - was feeling it in the lower back and hips by now but these went fairly well for half gassed and old n fat haahah - 240x5 290x5 310x5 320x5 350x5
Rows - last set of these came up harder than I expected but they were clean and the form wasnt horrible - 185x5 190x5 195x5 200x5 205x3x2
Abs - Leg Lifts - 3 sets of 20 , 1 set of 15 hahah 1 set of 5
Yano
VIP Member
- Sep 18, 2022
- 1,415
- 1,620
Max Upper for Thursday night.
2500 cals - 30min cardio morning n night - body weight 212
Attack of the Vanilla Gorilla !! WOOOOOO!!!
Today went well , everything moved good , felt good. Plenty of energy all through the workout.
Flat Bench - ebx10 135x3 185x3 225x3 275x3 285x1 295x1 305x1 - last week I hit 310 , the 305 felt smooth goin up so I called my self a few names , got my shit together and got under the 315 - no bands , no chains , no smoke mirrors or tv magic , it was a bit of a grind but it went 315x1* is the new PR for just plates.
We even got a .. oo you scared me out of the ol lady , HA! Bonus Points !! :ROFLMAO: (y)
3 board press , cus as you can see by the video , thats where I stick - 5x5 - 225x5 235x5 245x5 255x5 265x3x2
JM Press - 4x12 -These started out well , last set turned into some bastardized jm/close grip shitter deal thing - all i kept hearing was Mark Bells voice ,, fuck your elbow ... but it is a bit squishy after the 315 - 135x12 140x12 145x12 150x12
Shrugs - 5x5 this week - 225x5 235x5 245x5 255x5 265x5
Band Face Pulls - Wrapped around the pole , still getting a full forearms distance of travel without using any body weight or lean - no way to gauge tension on these - 3 sets of 15
Ez Curls - Hammers - 40x12 45x12 50x12 55x12
Curls - 45x12 50x12 55x12 65x12
Flamingo Push ups - No I was not wearing pink - Yes i did them on one foot - left ankle is still odd as fuck at times so i kept the weight off it - 4 sets of 20
2500 cals - 30min cardio morning n night - body weight 212
Attack of the Vanilla Gorilla !! WOOOOOO!!!
Today went well , everything moved good , felt good. Plenty of energy all through the workout.
Flat Bench - ebx10 135x3 185x3 225x3 275x3 285x1 295x1 305x1 - last week I hit 310 , the 305 felt smooth goin up so I called my self a few names , got my shit together and got under the 315 - no bands , no chains , no smoke mirrors or tv magic , it was a bit of a grind but it went 315x1* is the new PR for just plates.
We even got a .. oo you scared me out of the ol lady , HA! Bonus Points !! :ROFLMAO: (y)
3 board press , cus as you can see by the video , thats where I stick - 5x5 - 225x5 235x5 245x5 255x5 265x3x2
JM Press - 4x12 -These started out well , last set turned into some bastardized jm/close grip shitter deal thing - all i kept hearing was Mark Bells voice ,, fuck your elbow ... but it is a bit squishy after the 315 - 135x12 140x12 145x12 150x12
Shrugs - 5x5 this week - 225x5 235x5 245x5 255x5 265x5
Band Face Pulls - Wrapped around the pole , still getting a full forearms distance of travel without using any body weight or lean - no way to gauge tension on these - 3 sets of 15
Ez Curls - Hammers - 40x12 45x12 50x12 55x12
Curls - 45x12 50x12 55x12 65x12
Flamingo Push ups - No I was not wearing pink - Yes i did them on one foot - left ankle is still odd as fuck at times so i kept the weight off it - 4 sets of 20
Yano
VIP Member
- Sep 18, 2022
- 1,415
- 1,620
Max Lower
Pressed for time and energy with today being our 2nd Christmas , big meal last night , up quite a bit , didnt really sleep at all between family , the holiday and other mitigating factors. But its in the books and went ,, ok .
Squats - Low Box - ebx10 150x3 240x3 330x3 380x3 420x3 470x1 480x1 490x1 - I was hoping to break 500 tonight , might ,,, might. of been able to get another 10 on there but with no spotters or safteys ,, 490 was it tonight.
550 is the PR for these that was dynamic with chains. I got a bit depressed but I have to remember the supps and gear were different then and I was 30lbs heavier so all in all , not a bad bit of work.
Chair Deads - These feel better n better week to week really starting to enjoy them - 5x5 -185x5 205x5 215x5 225x5 235x5
GM's - 4x8 - tonight for time n goin a lil heavier - 200x8 240x8 250x8 260x8
Rows 4x8 - 145x8 155x8 165x8 175x8
Abs - Leg Lifts 4 sets of 20
Pressed for time and energy with today being our 2nd Christmas , big meal last night , up quite a bit , didnt really sleep at all between family , the holiday and other mitigating factors. But its in the books and went ,, ok .
Squats - Low Box - ebx10 150x3 240x3 330x3 380x3 420x3 470x1 480x1 490x1 - I was hoping to break 500 tonight , might ,,, might. of been able to get another 10 on there but with no spotters or safteys ,, 490 was it tonight.
550 is the PR for these that was dynamic with chains. I got a bit depressed but I have to remember the supps and gear were different then and I was 30lbs heavier so all in all , not a bad bit of work.
Chair Deads - These feel better n better week to week really starting to enjoy them - 5x5 -185x5 205x5 215x5 225x5 235x5
GM's - 4x8 - tonight for time n goin a lil heavier - 200x8 240x8 250x8 260x8
Rows 4x8 - 145x8 155x8 165x8 175x8
Abs - Leg Lifts 4 sets of 20
Yano
VIP Member
- Sep 18, 2022
- 1,415
- 1,620
Last night
Max Lower
Pressed for time and energy with today being our 2nd Christmas , big meal last night , up quite a bit , didnt really sleep at all between family , the holiday and other mitigating factors. But its in the books and went ,, ok .
Squats - Low Box - ebx10 150x3 240x3 330x3 380x3 420x3 470x1 480x1 490x1 - I was hoping to break 500 tonight , might ,,, might. of been able to get another 10 on there but with no spotters or safteys ,, 490 was it tonight.
550 is the PR for these that was dynamic with chains. I got a bit depressed but I have to remember the supps and gear were different then and I was 30lbs heavier so all in all , not a bad bit of work.
Chair Deads - These feel better n better week to week really starting to enjoy them - 5x5 -185x5 205x5 215x5 225x5 235x5
GM's - 4x8 - tonight for time n goin a lil heavier - 200x8 240x8 250x8 260x8
Rows 4x8 - 145x8 155x8 165x8 175x8
Abs - Leg Lifts 4 sets of 20
Max Lower
Pressed for time and energy with today being our 2nd Christmas , big meal last night , up quite a bit , didnt really sleep at all between family , the holiday and other mitigating factors. But its in the books and went ,, ok .
Squats - Low Box - ebx10 150x3 240x3 330x3 380x3 420x3 470x1 480x1 490x1 - I was hoping to break 500 tonight , might ,,, might. of been able to get another 10 on there but with no spotters or safteys ,, 490 was it tonight.
550 is the PR for these that was dynamic with chains. I got a bit depressed but I have to remember the supps and gear were different then and I was 30lbs heavier so all in all , not a bad bit of work.
Chair Deads - These feel better n better week to week really starting to enjoy them - 5x5 -185x5 205x5 215x5 225x5 235x5
GM's - 4x8 - tonight for time n goin a lil heavier - 200x8 240x8 250x8 260x8
Rows 4x8 - 145x8 155x8 165x8 175x8
Abs - Leg Lifts 4 sets of 20
Yano
VIP Member
- Sep 18, 2022
- 1,415
- 1,620
Dynamic Upper
Today went well , felt ok , recomp day , strength was there just hard to get a good pop on things.
3 Board Press - This is where it sticks I figure the extra work wont be a bad thing - Bands - 50%+25% = 255 at the top - 5x5 - 185 with the bar n plates , 70 on the bands - ebx10 135/2x5 155/2x5 170/2x5x5x5x5x5
JM Press - slid these into the 20 rep slot today - short chains so we be swanging just a swanging - damn these things burn - bar + chains - 3x20 - 95x20 105x20 110x20
Close Grip Floor Press - are these really a thing ? I have no clue im an idiot - they sure felt like something - tri's were burning and puffed up like a baboons red ass from the JM's which made these interesting for sure - 135x12 145x12 155x12 160x12
Shrugs - Really trying to work these with a hold and proper form my back needs all the help it can get - 185x12 205x12 215x12 225x12
Delts - Rear Delts w/Band - instead of face pulls this time i used them to rear delts - 4 sets of 12
Hammer Curls ez bar - 40x12 45x12 50x12 55x12
Curls - 50x12 55x12 60x12 65x12
Push Ups - one footed again , left achilles just feels fucked up if i try to do em on two feet still - 40 sets of 20
Today went well , felt ok , recomp day , strength was there just hard to get a good pop on things.
3 Board Press - This is where it sticks I figure the extra work wont be a bad thing - Bands - 50%+25% = 255 at the top - 5x5 - 185 with the bar n plates , 70 on the bands - ebx10 135/2x5 155/2x5 170/2x5x5x5x5x5
JM Press - slid these into the 20 rep slot today - short chains so we be swanging just a swanging - damn these things burn - bar + chains - 3x20 - 95x20 105x20 110x20
Close Grip Floor Press - are these really a thing ? I have no clue im an idiot - they sure felt like something - tri's were burning and puffed up like a baboons red ass from the JM's which made these interesting for sure - 135x12 145x12 155x12 160x12
Shrugs - Really trying to work these with a hold and proper form my back needs all the help it can get - 185x12 205x12 215x12 225x12
Delts - Rear Delts w/Band - instead of face pulls this time i used them to rear delts - 4 sets of 12
Hammer Curls ez bar - 40x12 45x12 50x12 55x12
Curls - 50x12 55x12 60x12 65x12
Push Ups - one footed again , left achilles just feels fucked up if i try to do em on two feet still - 40 sets of 20
Yano
VIP Member
- Sep 18, 2022
- 1,415
- 1,620
I'll update this just once a week being there is so little to report from day to day while I am working this program.
Calories have been adjusted back down for this past week and will continue at 1600.
Body Weight 202
I am able to get back up on my bike the past couple days - 30 min morn 30 min night.
My first take on Smolov Jr for bench after a week is , it's going to be a recovery and joint race.
Everything went really well , no aches or pains this week but with only one day of recovery I can see where this will add up by the end of next week for sure.
It is a fun program so far , quick work out for me , they are taking around 30 minutes with no feeling of being rushed or like its speed work. Take my time get my air let myself relax , get fired up n hit the next set.
I included a link to the calculator on their website in case any one is interested and you can navigate around from there. It says squat but you can use it for bench as well.
I'm sticking to the program no added accessories only thing I am doing is rounding up being i dont have micros so I round up to the next 5lb or hang a section of 1/2'' chain on the bar for an extra 3 lbs.
Monday -
Warm up - 135x3 185x3
Work - 6 sets of 6 - 220
Wednesday -
Warm up - ebx10 135x2 185x2 225x2
Work - 7 sets of 5 - 235
Friday -
Warm up - ebx10 135x2 185x2 225x2
Work - 8 sets of 4 - 255
Saturday -
Warm up - ebx10 135x2 185x2 225x2
Work 10 sets of 3 - 268
Calories have been adjusted back down for this past week and will continue at 1600.
Body Weight 202
I am able to get back up on my bike the past couple days - 30 min morn 30 min night.
My first take on Smolov Jr for bench after a week is , it's going to be a recovery and joint race.
Everything went really well , no aches or pains this week but with only one day of recovery I can see where this will add up by the end of next week for sure.
It is a fun program so far , quick work out for me , they are taking around 30 minutes with no feeling of being rushed or like its speed work. Take my time get my air let myself relax , get fired up n hit the next set.
I included a link to the calculator on their website in case any one is interested and you can navigate around from there. It says squat but you can use it for bench as well.
I'm sticking to the program no added accessories only thing I am doing is rounding up being i dont have micros so I round up to the next 5lb or hang a section of 1/2'' chain on the bar for an extra 3 lbs.
Smolov Jr Calculator - Smolov Squat Program
Enter your one rep max and the week-to-week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. Most people use 5 to 10 lbs for the increment value. For complete details on the Smolov Jr. program, check out our write up...Monday -
Warm up - 135x3 185x3
Work - 6 sets of 6 - 220
Wednesday -
Warm up - ebx10 135x2 185x2 225x2
Work - 7 sets of 5 - 235
Friday -
Warm up - ebx10 135x2 185x2 225x2
Work - 8 sets of 4 - 255
Saturday -
Warm up - ebx10 135x2 185x2 225x2
Work 10 sets of 3 - 268
Yano
VIP Member
- Sep 18, 2022
- 1,415
- 1,620
Body Weight - 202 - slight visual changes but the scale hasn't moved this week
Calories - 1600
Smolov Jr. Week 2
This week went well , the rubber is starting to meet the road at the end of this week Saturday afternoon and feeling well worked.
Program is fun for sure , very simple. I can definitely see where tendons and ligaments are coming into play for the upcoming week. No real pains or aches to speak of but you can feel that every thing is ready for a day off by Saturday afternoon.
So far so good looking forward to next week.
I rounded up to the next 5 instead of messing around with 3# of chains here n there
Monday - 6x6 = 225
Warm Up - ebx10 135x3 185x3
Work - 225x6x6x6x6x6x6
Wednesday - 7x5 = 240
Warm Up - ebx10 135x2 185x2 225x2
Work - 240x5x5x5x5x5x5x5
Friday - 8x4 = 260
Warm Up - ebx10 135x2 185x2 225x2 245x2
Work - 260x4x4x4x4x4x4x4x4
Saturday - 10x3 = 275
Warm Up - ebx10 135x2 185x2 225x2 245x2 265x2
Work - 275x3x3x3x3x3x3x3x3x3x3
Calories - 1600
Smolov Jr. Week 2
This week went well , the rubber is starting to meet the road at the end of this week Saturday afternoon and feeling well worked.
Program is fun for sure , very simple. I can definitely see where tendons and ligaments are coming into play for the upcoming week. No real pains or aches to speak of but you can feel that every thing is ready for a day off by Saturday afternoon.
So far so good looking forward to next week.
I rounded up to the next 5 instead of messing around with 3# of chains here n there
Monday - 6x6 = 225
Warm Up - ebx10 135x3 185x3
Work - 225x6x6x6x6x6x6
Wednesday - 7x5 = 240
Warm Up - ebx10 135x2 185x2 225x2
Work - 240x5x5x5x5x5x5x5
Friday - 8x4 = 260
Warm Up - ebx10 135x2 185x2 225x2 245x2
Work - 260x4x4x4x4x4x4x4x4
Saturday - 10x3 = 275
Warm Up - ebx10 135x2 185x2 225x2 245x2 265x2
Work - 275x3x3x3x3x3x3x3x3x3x3
genetic freak
VIP Member
- Dec 28, 2015
- 2,938
- 3,946
I was reading that program on the calculator link you provided. Looks interesting. I wonder how well that works when you already have a big squat? The numbers, reps and sets you would be required to squat does not leave much room for recovery. If my max squat is 625 lbs then on Friday I am doing 32 reps of 500 lbs and Saturday 30 reps of 530 lbs. There is no way I would be recovered enough to pull this off. Actually, I don't even know if I would be recovered enough from Monday's 36 reps of 437. 5 lbs or Wednesday's 35 reps of 467.5 lbs.