Latest posts

Forum Statistics

Threads
27,671
Posts
543,550
Members
28,601
Latest Member
Margo-89
What's New?

Yano's old man lift's such and so forth 2.0

Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov Jr Bench with accessories
1700 cals
body weight 200 lbs

Gonna set up to run another 3 week SmoJr and see how it goes but this time were going to add some upper and lower accessories and see how the recovery is.

Monday - 6x6 - 235
Warm ups - ebx10 135x3 185x3 225x3
Work - 235x6x6x6x6x6x6

Accessories

Delt Flys - 15x10 20x10 25x10 30x6x4

Curls - 35x10 45x10 55x10 60x10

Band pulls 4x10

For some lower work I tossed in some DL , Once the hips n ass are with it again I'm going to try this smolov jr for deads and see how it goes.

Chair Deadlifts - 135x6 185x6 225x6 275x6
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov jr Bench - Deads - limited acc
1700 Cals
200# body weight

Today went good , felt good. I have this crazy notion that I can , or should be able to at least work smolov jr as an upper lower split for a block. I've been advised this is some kind of slow suicide but I honestly think if i work my hips back into it properly I can do this and put weight on the bar.

My hips are still not quite with it on the left side , sciatic is just not happy all the way into my fkn foot mmm pins n needles good shit. This Dls are an attempt at the first day of what would be the opener for smolov jr

Bench - Warm ups - ebx10 105x3 135x3 185x3 225x3
Work 7x5-250x5x5x5x5x5x5x5

Deadlift - Warm ups - 135x3 185x3 225x3 275x3 315x3
Work - 6x6 - 370x6x6x6x3 - this is where the left side just about gave out and the old proverb " stimulate not annihilate " rang in my ears and I called it - so were gonna be repeating this until it all comes together

Face Pulls - 4x12 w bands

Delts raises - 15x12 20x12 25x5 30x6x6

Curls - 35x12 45x12 55x12 60x12
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov Jr for bench
1700 cals
200lbs body weight

Today went well , decent energy with no complaints. Hips stayed with me a bit deeper into the work out goin up by 3s and got in some good work that way.

Bench work - Warm Ups ebx10 105x4 135x4 185x4 225x4
Working sets - 270x4x4x4x4x4x4x4x4

Deadlifts - Decent work , hips n ass stayed with me for a bit longer , it felt good. - 135x3 185x3 225x3 275x3 315x3 375x3 405x3 455x1 460x1

Accessories

Rear Delt fly - 15x12 20x12 25x12 30x8x4

Seated DB OHP - 30x12 40x12 45x12 50x12

DB Curls - 20x12 25x12 30x12 35x12

Abs - Leg Lifts 4x15
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,679
3,460
Nice work brother!

I have to say it made my stomach turn every time I opened this and seen you were trying to improve on strength while also cutting calories. Haha. It didn't sit right with the old powerlifter in me.
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691
Nice work brother!

I have to say it made my stomach turn every time I opened this and seen you were trying to improve on strength while also cutting calories. Haha. It didn't sit right with the old powerlifter in me.
Thanks man !

Its not much fun all the time. There are days I just suck ass for energy trying to get in training , the wife , the kids , the grand kids , that's where discipline beats motivation. I've been at this 3 years now slowly adding weight back on to the bar while taking it off of myself , started at 305 and I'm down now to 200.

Competed last year in 220 but I still had a lot of jelly on me so I wanted to see if I could make it into 198 this year and it looks like I'll have it. State meet should be in or around Sept again so I've got plenty of time.

The first time I tried to move the bar after the stroke I could barely pull 225 with out damn near shitting my pants sat on the bench wondering what the fuck I had done to myself. An right now I can pull 455 with 4 bands for around 605 at the top of the pull ya know , pulled 505 at the meet last year.
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov for bench n various other shit
1700 cals
200lbs body weight

Today was a mother fucker I aint gonna lie. It was work even for the limited amount of what I got in the books. 7 inches of snow so that was the warm up , shoveling , snow blowing , plowing and getting the ol ladies car unburied. Got back inside and hit the warm ups for bench , felt shakey as hell , 15 minutes 3 oreos and a glass of milk right as rain , lets get sloppy.

Bench 10x3 - 285 - Warm ups ebx10 135x3 185x3 225x3 275x3
Working sets - 285x3x3x3x3x3x3x3x3x3x3 - Mucho motivational cussing name calling and various other self love these were a bitch to get done. Damn near a religious experience.

Deadlifts - my shit is beat up after 3 days of dls this week again I cant bullshit , I'm feeling it today. Today wasn't stellar for numbers but it was important to get some work done and not just bitch out on it all.
Warm Ups - 135x3 185x2 225x3 275x3 315x3 365x3
Work 370x6x6x6x3x1 - fuck me and my old ass hips but were gonna get this in a 6x6 or my names not what ever the fuck my name is !!

Accessories today were shoveling and snow blowing for upper and lower

Abs - Leg lifts/windshield wipers - 4x10 - good action on the lift - slow action on the wiper as we build up doing them
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov jr for bench and attempting deads
1800 cals - to quote the Jeffersons theme song ,, im moving on up !!
200# still for the body weight

Today was a good one , good energy , good focus , lifts all felt strong. Hips are still a bit out of whack but we got some decent work in today see how it feels tomorrow. Definitely have to cut back on the added accessories my old man connectors and errectors are like ,, dude fuck off ! haahahaah

I realize attempting this as an upper lower split is a bit insane but so far so good, I expected it to take a few weeks of pulling to get back into things after the way i smashed myself so while i wanted to be farther along on sets than I am , I have no real complaints.

Bench work - chest was still a bit tight so i went all the way up the ladder to get it all loosey goosey
Warm up - ebx10 105x3 135x3 185x3 225x3
Work - 240x6x6x6x6x6x6

Deadlift work - hips are still sore from last week but not horrible , tightness came out by the 2nd or 3rd set - was not going to get more than the 3 solid sets of 6 and the 3rd had a couple bumps in it not a full stop sooo i dropped to sets of 3's with a good few minutes in between rounds to get in a full rack of 6x6 this time with full proper stops at the bottom. nothing stellar mind you but its an increase of 8 reps over last week.

Warm up - 135x6 185x6 225x6 275x6 315x6
Work - 370x6x6x6x3x3x3

Abs - Russian Twists - 1 wheel - 4x12
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov Jr for bench n deads
1800 cals
205 this morning for what ever reason
30min cardio morning 30min cardio at night - ive been forgetting to put this in here

Today felt good , energy was there from the start and shit just kept rolling strong , really good day all around. Stuck to just the main movers today with out added accessories and that worked out well.

Bench - 7x5 with 255 - Warm ups - ebx10 135x3 185x3 225x3 245x3
Working sets - 255x5x5x5x5x5x5x5

Deads went real well , I kept the warm ups to deuces just to save it for the other side of the rainbow and it worked out. Today was the first time Ive managed a full 6x6 since smashing myself , probably hit this again friday , rest the lower saturday and get ready to try starting a full block of it next week - I might end up only being able to work deads 3 days a week , I'll see how the recovery keeps going.

Deads - 6x6 with 370 - Warm ups - 135x2 185x2 225x2 275x2 315x2 365x2
Working Sets - 370x6x6x6x6x6x6

Abs - Leg Lifts 4x12
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov jr for bench - heavy pulls for deads today
1800 cals
199 body weight * first time ive weighed under 200 since 8th grade.
30 min cardio morning 30 min cardio at night

Today felt real good , was one of those work outs that started out with a fight in your head and ended all fired up yelling about cant be stopped. Good shit for the work that goes on during these short programs.

Bench work - 8x4 275 - Warm ups - Ebx10 135x4 185x4 225x4
Working Sets - 275x4x4x4x4x4x4x4x4 - last set of these were a mother fucker no bs , tomorrow will be interesting

Deadlift - I went heavy today for a bit , everything felt good , hips and back took it well , no complaints went up by 50# til the last pull that 495 was gonna bug me so i slapped on the 2.5's to round it out - 135x6 185x6 225x3 275x3 315x3 365x2 405x2 455x1 500x1 - the 500 was a grinder no doubt at this body weight and on the cruise , thats 5 lbs under what I pulled at states last year so were right on track and healing up for sure.

Abs - Leg lifts/windshield wipers 4 sets of 15
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov jr for bench - squats 6x6
1800 cals
199 bodyweight
30 min cardio morning 30 min cardio at night

Today went well plenty of energy , sore from the week but not horrible, wasnt feeling beat up until after this todays benching. Focus and drive were there it all felt good but was definitely a big bag of snacks to get through.

Bench Work - 10x3 290 - It says on the smolov site that doing this will have you doing some of the hardest sets of your life , they arent lying. These were a son of a bitch to get through today last 3 sets were murder , a lot of yelling and cussing , self loathing and name calling. Left pec n into the front delt is sore and stiff already be happy to rest it tomorrow.
Warm ups - ebx10 135x2 185x2 225x2 275x2
Working sets - 290x3x3x3x3x3x3x3x3x3x3

Squats - 6x6 - Been weeks since Ive squatted so I swapped these out for deads today. Felt real good hips took it well , worked them with the SSB from a competition height box.
Warms ups - ebx10
Working sets - 150x6 200x6 240x6 290x6 330x6 380x6

Abs - Leg Lifts 4x20
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov jr for bench - Dynamic deadlifts lower
1900 Cals
199 body weight
30 min cardio morn 30 min cardio at night

Today was right on proper , feeling solid , heads in a good place got no complaints. Strength was there.

Bench Work - Upper is sore this week is going to be a test for sure to get finished with out any repeats - 6x6 225 - Warm Ups - eb x10 105x6 135x6 185x6 225x6
Working Sets - 245x6x6x6x6x6x6

Banded Deads - Starting to miss my bands and chains so I hit some dynamic deads today , get some speed on the bar , get the hips firing off proper. It went well got no complaints , hips n lower are definitely tired but in a good way. 2 bands is +75 4 bands +150
Warm Up - 135x6 135/2x6
Working Sets - 135/4x6 185/4x6 225/4x6 275/4x6 315/4x6 365/4x6 - final set with 4 bands is 515 at the top

Abs - Leg Lifts/ Windshield Wipers - 4 sets of 20
 
Yano

Yano

VIP Member
Sep 18, 2022
769
691

Smolov jr bench - deads to max
1900 cals
199 body weight
30 min cardio morning 30 min cardio night

Today felt real good and strong , everything went well , plenty of energy and focus. No complaints at all other than not getting the lock out on the last pull of the day but I'll get it no worries at all.

Bench Work - 7x5 - 260 - This went well today upper is tired and a bit beat up but its not over whelming yet. - Warm Ups - ebx10 105x5 135x5 185x5 225x5
Working Sets - 260x5x5x5x5x5x5x5

Deads to max an bands - treated today like a max effort day and started bumping triples down to singles n maxed out. Went well up til the last pull , failed the 625 , no lock out.
Deads - 135x3 225x3 315x3 365x3 405x3 455x1 - added 2 bands and 10lbs - 465/2x1 475/2x1 - felt froggy and slapped on 2 more bands - for a total added 150# - 475/4x1 fail

This is the fail - no lock out missed it by i dunno 3 or 4 inches maybe - 475 +4 bands - 625


Abs - Russian Twists 45lb plate - 4 sets of 20
 
Who is viewing this thread?

There are currently 4 members watching this topic

, , ,

Top