Doing Smolov again

[Kerpal]

Sorry guys, I have to break this up into 4 different posts or it won't go thru.

 

[Kerpal]

Friday:

1. Bench press:

1 x 200 lbs (failed)

I hurt my shoulder on this attempt. I can’t remember if it happened while I was unracking the weight or while I was driving it up, but I got a sharp pain in my shoulder and I failed the rep. It hurt a lot and felt sore all day. I’m posting this on Sunday morning and it feels a little better now but I tried benching with just the bar today and it really hurts in the last 3rd of the descent even with just the bar. I really hope I didn’t do any serious damage.

I am really frustrated, I hate the bench press, this is the only exercise I really dislike doing and it’s almost impossible for me to make progress on it, I wish I could just skip it.

2. Squat:

7 x 5 x 300 lbs

Last reps of the last 2 sets were hard, the rest wasn’t too bad.

Decided to skip ab work today, lower back feeling very fatigued.

 

[Kerpal]

Saturday:

1. Squat:

10 x 3 x 320 lbs

I had to help someone move today and only got 1 meal, and I didn’t get to the gym until late. I was exhausted, and after the first set I thought to myself “oh, ****” but I managed to finish all the reps.

2. Chin up:

9, 7, 6 x bodyweight

3. Deadlift:

2 x 1 x 365 lbs

This was really hard after the squats. Even during the warm ups, 225 lbs felt hard.

 

[Quagmire911]

I know I may sound like a broken record, but did you ever get your percentages on these exercises:

http://www.t-nation.com/free_online...nce_bodybuilding/achieving_structural_balance

With the amount of progress you have made on your squat, your bench should have made some headway. Your programming isn't working properly if you have not.

If you feel sick to your stomach with the bench then bugger it for a while. Take a break from it, concentrate on overhead work entirely or something like that.

I did this recently using these articles:

http://www.t-nation.com/free_online...rmance_bodybuilding/the_five_percent_solution
http://www.t-nation.com/free_online...uilding/the_lost_art_of_overhead_pressing&cr=

My overhead work soared and today I came back to bench as the main move for the first time in two months and set a PR. Could be something to think about.

 

[Kerpal]

Nice. I think I'm going to go to the hardware store today and get some washers to make fractional plates. That way I will be able to take smaller jumps. Maybe 1.25 lbs each, then I can take 2.5 lb jumps instead of 5 lbs.

I may not have a choice about taking a break from benching. My shoulder still hurts a little, but at least I have full range of motion now. I'm supposed to overhead press today so I'll see how it feels then.

 

[Quagmire911]

Let me know how the fractional plates go. I was at the hardware store the other day but couldn't find anything suitable.

Sounds like you mildly strained your shoulder, from what your describe it doesn't sound to bad. Should be fine.

And you didn't answer my question, did you get the percentages from the Poliquin article

 

[simon]

Let me know how the fractional plates go. I was at the hardware store the other day but couldn't find anything suitable.

I made some out of loops of chain a la http://www.geocities.com/elitemadcow1/Topics/Microloading.htm

 

[Kerpal]

And you didn't answer my question, did you get the percentages from the Poliquin article

Not yet. I will try to get some of them tonight, the dumbbell rotations looked like a good exercise to help with my shoulder, and I will take a tape measure with me today for the close grip bench, I've never done that before.

I can't incline bench at my gym because I don't have a spotter, I can only flat bench by moving a bench into the power rack.

I also don't do curls... it goes against everything I stand for

 

[Quagmire911]

Remember that most exercises have their place. No routine should be centred around the bicep curl, or indeed have a lot of them included in the program. But they have their place.

If your biceps are lagging you will have to bring them up to par. You are only as strong as your weakest link.

 

[Kerpal]

I do chin ups. I don't think my biceps are a weak point because I can do 15-20 bodyweight chin ups pretty easily, and sets of 5 with 50 lbs of weight. Maybe my triceps are the weak point.

 

[Kerpal]

Monday:

1. Overhead press:

5 x 5 x 120 lbs

Shoulder felt fine.

2. Squat:

4 x 9 x 275 lbs

First 6 reps are easy, last 3 are hard, especially in the last 2 sets.

 

[Quagmire911]

How does your close grip bench compare with your regular bench? At what part in the bench movement do you fail?

 

[Kerpal]

How does your close grip bench compare with your regular bench? At what part in the bench movement do you fail?

I fail about halfway up. I am going to get the close grip bench number on Friday.

Wednesday:

1. Overhead press:

2 x 5 x 100 lbs

Light for recovery.

2. Bench press:

5 x 175 lbs
4 x 175 lbs (failed 5th rep)
5 x 170 lbs

**** bench press :cuss:

3. Squat:

7 x 295 lbs
7 x 295 lbs
7 x 295 lbs
5 x 295 lbs, 2 x 295 lbs
7 x 295 lbs

Failed on 6th rep of 5th set. I don't think I ate enough today and I started to feel kind of sick, like I was going to throw up, after the 4th set. After I failed I moved the bar back up in the rack and got the last 2 reps of that set. I think if I had rested longer between the 4th & 5th sets I would have gotten it.

I was exhausted after this, I'm really starting to feel it in my legs and back. I skipped the pull ups because I just wanted to get out of there.

 

[I-tallionStallion]

That is some SICK squatting Kerpal. Of all the people who have logs on here, you've def got one of the most bada$$ squats. Smolov looks like it really works well.

What's your diet look like lately? Sometimes one of the easiest things you could do is adjust the diet to see gains.

 

[Quagmire911]

I'll have to do Smolov at some point. Doesn't suit me going to the gym 3 days at the moment though and I need to get my form on point.

Kerpal, I am sure that halfway up points to a tricep weakness.

 

[Kerpal]

Kerpal, I am sure that halfway up points to a tricep weakness.

Yeah, I think you're right. If I remember correctly from reading Starting Strength, the triceps are most active in the last half of the bench press, and if you use a wide grip the triceps get no work. I used to use an excessively wide grip on the bench press, and never really felt it in my triceps at all. I have very flexible shoulders so I didn't even notice for a while, but I never felt it in my triceps at all, just my chest. So my triceps are probably lagging. As much as I hate to say this... maybe some isolation of the triceps is in order.

I am going to try the close grip bench press next week, I don't want anything to interfere with Smolov.

11th workout of base phase completed today:

Friday:

1. Overhead press:

2 x 135 lbs, 1 x 135 lbs

I tried for a 3RM here of 135 lbs but I failed on the 3rd rep, so I rested for a moment and then got it.

2. Squat:

7 x 5 x 310 lbs

Felt good, a lot easier than Wednesday which surprised me. I usually find the lower rep higher set days to be harder. No "sick" feeling this time.

3. Pull up:

8,7,7 x bodyweight

Decided to do these today since I skipped them yesterday.

Just one more workout of the base phase left

 

[MrS]

Yeah, I think you're right. If I remember correctly from reading Starting Strength, the triceps are most active in the last half of the bench press, and if you use a wide grip the triceps get no work. I used to use an excessively wide grip on the bench press, and never really felt it in my triceps at all. I have very flexible shoulders so I didn't even notice for a while, but I never felt it in my triceps at all, just my chest. So my triceps are probably lagging. As much as I hate to say this... maybe some isolation of the triceps is in order.

I am going to try the close grip bench press next week, I don't want anything to interfere with Smolov.

11th workout of base phase completed today:

Friday:

1. Overhead press:

2 x 135 lbs, 1 x 135 lbs

I tried for a 3RM here of 135 lbs but I failed on the 3rd rep, so I rested for a moment and then got it.

2. Squat:

7 x 5 x 310 lbs

Felt good, a lot easier than Wednesday which surprised me. I usually find the lower rep higher set days to be harder. No "sick" feeling this time.

3. Pull up:

8,7,7 x bodyweight

Decided to do these today since I skipped them yesterday.

Just one more workout of the base phase left

If you were near me, I'd give you a good few slaps.
What do you think locks the weight out?

You goddamn monkey!

 

[Warboss Alex]

The triceps ALWAYS get work in benching and any pressing movements. The variable is their degree of involvement. The regular powerlifting grip bench press (which is a wide grip) is actually more triceps and lats than chest - hence why a big bench press doesn't always mean a big chest.

I wouldn't do tricep isolation work necessarily, but I'd do benching work that involved the triceps more. e.g. close grip bench, floor press, rack press (from your failing point) or board press.

Btw, you say you wish you could skip the bench - you can if you want. Unless you want to do competitive powerlifting it's not a compulsory exercise. Oly lifters and strongmen seem to get by without it.

 

[MrS]

I personally dislike the bench press.
Too much technique involved to make big gains quick.

 

[Kerpal]

Tomorrow, I am going to the hardware store to find some washers or something to make fractional plates. I think I will make 2 1.25 lb plates.

That way, I can take 2.5 lb jumps instead of 5 lb jumps. On Monday I am supposed to bench 5x5, so I will try 172.5 lbs instead of 175 lbs and see if that helps. I will also try 122.5 lbs for the overhead press on Wednesday instead of 125 lbs.