Power Physique
- Thread starter Bloodhy
- Start date
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Bench
10 x 55#
10 x 95#
10 x 10 x 165#
That's right, found a Bench on Kijiji for 25$! Came with 2 dumbbell bars and a barbell but they are 1" holes and my plates are all 2". I'll use the barbell to teach movements to my girlfriend son soon. He's 9 years old.
Timing is perfect. I will finish my whatever workout tomorrow and start a real program on Monday. Smolov Jr. for bench and Dead lift. I'll have just enough weights to finish the Smolov Jr. Deadlift but not enough to test my 1 RM after that. I'll go to the college gym to test my new deadlift max in 1 month :icon_evil
And this:
10 x 55#
10 x 95#
10 x 10 x 165#
That's right, found a Bench on Kijiji for 25$! Came with 2 dumbbell bars and a barbell but they are 1" holes and my plates are all 2". I'll use the barbell to teach movements to my girlfriend son soon. He's 9 years old.
Timing is perfect. I will finish my whatever workout tomorrow and start a real program on Monday. Smolov Jr. for bench and Dead lift. I'll have just enough weights to finish the Smolov Jr. Deadlift but not enough to test my 1 RM after that. I'll go to the college gym to test my new deadlift max in 1 month :icon_evil
And this:
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
SMOLOV JR. - Week 1
Deadlift
6 x 6 x 265#
Bench
6 x 6 x 180#
Supposed to go 252.5 for the deadlift but I don`t have enough small plates to get that exact weight.
Felt great. I could have kept going but I want to stick to the program, I read it will be pretty tough on the body.
Deadlift
6 x 6 x 265#
Bench
6 x 6 x 180#
Supposed to go 252.5 for the deadlift but I don`t have enough small plates to get that exact weight.
Felt great. I could have kept going but I want to stick to the program, I read it will be pretty tough on the body.
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Deadlift
8 x 4 x 290#
Bench
8 x 4 x 205#
Supposed to go 200 on the bench. Also, realized that I had 5# more on the right side on Monday. Gym idiots right here. Or Basement idiot if there is such a thing!
I did 4 Sumo and 4 Conventional. My left hips started hurting when locking out in sumo stance so I switched. Felt really good and strong in conventional.
8 x 4 x 290#
Bench
8 x 4 x 205#
Supposed to go 200 on the bench. Also, realized that I had 5# more on the right side on Monday. Gym idiots right here. Or Basement idiot if there is such a thing!
I did 4 Sumo and 4 Conventional. My left hips started hurting when locking out in sumo stance so I switched. Felt really good and strong in conventional.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Deadlift
8 x 4 x 315#
Bench
8 x 4 x 215#
Good workout. Alternating Sumo and Conv.
Something tells me there should be a bigger gap between my bench and DL.
Why only a 100# difference?
Started a spreadsheet to compare the program vs the actual and to start counting my volume. I will post a pic at the end of this cycle.
8 x 4 x 315#
Bench
8 x 4 x 215#
Good workout. Alternating Sumo and Conv.
Something tells me there should be a bigger gap between my bench and DL.
Why only a 100# difference?
Started a spreadsheet to compare the program vs the actual and to start counting my volume. I will post a pic at the end of this cycle.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Fucked up my back pushing the neighbor out of the snowbank...
I don't know if it's related at all that I have been benching only without any back work for 2 weeks ? Missed my 10 x 3 for today. Hopefully I can lift tomorrow I don't want to quit this Smolov, only 1 week left.
I don't know if it's related at all that I have been benching only without any back work for 2 weeks ? Missed my 10 x 3 for today. Hopefully I can lift tomorrow I don't want to quit this Smolov, only 1 week left.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Wow
Monday I was glued to my bed. Had to see the doctor for pills. Could barely move.
Thursday, feel like a million bucks, workout went great.
Bench, OH press, Rows
3 x 10 x bar
Bench
1 x 10 x 105#
3 x 15 x 155#
Deadlift
1 x 10 x 155#
1 x 10 x 205#
1 x 15 x 265#
Feel like this was a test. Maybe I'm not on the true Smolov program but I sure as hell will finish it.
Monday I was glued to my bed. Had to see the doctor for pills. Could barely move.
Thursday, feel like a million bucks, workout went great.
Bench, OH press, Rows
3 x 10 x bar
Bench
1 x 10 x 105#
3 x 15 x 155#
Deadlift
1 x 10 x 155#
1 x 10 x 205#
1 x 15 x 265#
Feel like this was a test. Maybe I'm not on the true Smolov program but I sure as hell will finish it.
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Deadlift (Alt sumo/conv)
1 x 10 x 155#
1 x 10 x 205#
1 x 3 x 265#
10 x 3 x 320#
Bench
1 x 10 x 155#
1 x 10 x 185#
1 x 3 x 205#
10 x 3 x 225#
Bench felt heavier than I'd like but it's probably because of yesterday. Still feels great can't wait to finish this last week and test my 1RM.
1 x 10 x 155#
1 x 10 x 205#
1 x 3 x 265#
10 x 3 x 320#
Bench
1 x 10 x 155#
1 x 10 x 185#
1 x 3 x 205#
10 x 3 x 225#
Bench felt heavier than I'd like but it's probably because of yesterday. Still feels great can't wait to finish this last week and test my 1RM.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
This from last night:
Deadlift
6 x 6 x 290#
Bench
6 x 6 x 190#
Hardcore hungover. Had to take a 30 min break before my last set of DL, I was gonna puke everywhere. Then I went down and finished everything. Bench felt really light, I would have added weight if I felt better. Didn't wanna push my luck.
Deadlift
6 x 6 x 290#
Bench
6 x 6 x 190#
Hardcore hungover. Had to take a 30 min break before my last set of DL, I was gonna puke everywhere. Then I went down and finished everything. Bench felt really light, I would have added weight if I felt better. Didn't wanna push my luck.
- Joined
- Dec 3, 2013
- Messages
- 4,087
- Reaction score
- 4
keep it up 
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Thanks for stopping by!keep it up
Deadlift
8 x 4 x 320#
Bench
8 x 4 x 225#
Felt reallly good. Confident I can achieve some great numbers next week.
I'll take tomorrow off. I have one more workout on this Smolov Jr. and I want to try +20# on what's prescribed. Then 3-4 days off and 1RM test.
Wondering if I can hit 300 on the bench and 450 on the DL. My previous PR were 260bench 395Deadlift.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Deadlift
10 x 3 x 340#
Bench
10 x 3 x 240#
DONE!
I'll take a couple days off, not sure how many yet, then go to a public gym to test my maxes (Don't have enough weights at home...)
I'm fucking pumped. I want at least 290 bench and 440 DL which I think is doable.
10 x 3 x 340#
Bench
10 x 3 x 240#
DONE!
I'll take a couple days off, not sure how many yet, then go to a public gym to test my maxes (Don't have enough weights at home...)
I'm fucking pumped. I want at least 290 bench and 440 DL which I think is doable.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Ended up deadlifting +6,972.5# more than what the program prescribed and +8,762.5# Bench.
If I had stuck with the program I'd be testing maxes on Monday but I might wait til Tuesday or Wednesday depending how I feel.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Entry into the 1,000lbs club!
Deadlift
1 x 421#
1 x 441# F
1 x 436# F
1 x 431# (+36# PR)
Bench
1 x 265 (+5# PR)
1 x 275 (+15# PR)
1 x 280# F
Squat
1 x 275
1 x 305 (+5# PR)
1 x 315 (+15# PR)
Deadlift 431
[YT]-kudl9mc1ZM&feature=youtu.be[/YT]
Bench 275
[YT]F46M132Vfw8&feature=youtu.be[/YT]
Squat 315
[YT]OtJk0gEttK0&feature=youtu.be[/YT]
TOTAL 1,022 (+67# PR)
Really fucking happy with this. I had a sticking point in my bench but I still count it.
Squat at 305 went well but I started good morning midway through 315. I started laughing but still completed the lift. I did 436 all the way up and locked but couldn't secure it and the bar slipped off my hand so I'm not counting that.
I want to get squat stand ASAP so I can prepare for a meet. I want to compete this year.
Deadlift
1 x 421#
1 x 441# F
1 x 436# F
1 x 431# (+36# PR)
Bench
1 x 265 (+5# PR)
1 x 275 (+15# PR)
1 x 280# F
Squat
1 x 275
1 x 305 (+5# PR)
1 x 315 (+15# PR)
Deadlift 431
[YT]-kudl9mc1ZM&feature=youtu.be[/YT]
Bench 275
[YT]F46M132Vfw8&feature=youtu.be[/YT]
Squat 315
[YT]OtJk0gEttK0&feature=youtu.be[/YT]
TOTAL 1,022 (+67# PR)
Really fucking happy with this. I had a sticking point in my bench but I still count it.
Squat at 305 went well but I started good morning midway through 315. I started laughing but still completed the lift. I did 436 all the way up and locked but couldn't secure it and the bar slipped off my hand so I'm not counting that.
I want to get squat stand ASAP so I can prepare for a meet. I want to compete this year.
- Joined
- Mar 6, 2013
- Messages
- 1,808
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Really nice stuff Bloodhy! That bench looked easy.
