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Old 09-04-2010, 01:37 AM   #431
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Muhaha the evil ab wheel! Great exercise a real killer.
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Old 09-06-2010, 07:55 PM   #432
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Achilles: Yeah, that little device gives me sick DOMS for a bunch of days afterward.


09.06.10

Smolov Intro Cycle
Week 1, Session 1


Squat
245x8,8,8
265x5
285x2,2
305x1

Close-Grip Bench Press: 165x3,3,3

- I'm still using this as my primary style because I do better with it compared to a wider grip.

Dip: BW+45x12,12,12
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Last edited by DieselWeasel; 09-06-2010 at 08:00 PM.
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Old 09-06-2010, 09:05 PM   #433
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Quote:
Originally Posted by DieselWeasel View Post
Achilles: Yeah, that little device gives me sick DOMS for a bunch of days afterward.


09.06.10

Smolov Intro Cycle
Week 1, Session 1


Squat
245x8,8,8
265x5
285x2,2
305x1

Close-Grip Bench Press: 165x3,3,3

- I'm still using this as my primary style because I do better with it compared to a wider grip.

Dip: BW+45x12,12,12
Looking good so far. IMO you will get better muscle, speed and strength gains on close/narrow grip bench press opposed to the regular bench press, however I do suggest you work your wide grip technique once a week, even if its just with the bar; as stupid as it sounds, my powerlifting bench technique turns to hell if I don't keep up the tech work.
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Old 09-06-2010, 09:51 PM   #434
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Quote:
Originally Posted by Bodybygamma View Post
Looking good so far. IMO you will get better muscle, speed and strength gains on close/narrow grip bench press opposed to the regular bench press, however I do suggest you work your wide grip technique once a week, even if its just with the bar; as stupid as it sounds, my powerlifting bench technique turns to hell if I don't keep up the tech work.
Why should I still do wide grip technique work, once per week, if I'm going to use a close grip at my next meet?
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Old 09-06-2010, 11:35 PM   #435
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Quote:
Originally Posted by DieselWeasel View Post
Why should I still do wide grip technique work, once per week, if I'm going to use a close grip at my next meet?
Because even though you feel more comfortable with a close grip, you could lift a lot more with a wider one if you know the technique.

Close grip bench press is a lot safer in the long run, and from my own personal experience grows faster than wide grip(powerlifting) variation, but Powerlifting is all about a total, and 1rep max. Not training it because you won't use it in your next meet is only thinking short term.

You could potentially put 10-15lbs on your bench total if you took the time out to learn how to arch to your max potential, use a wide grip, perfect positioning set up and hand off. I mean its a pain in the ass to do, and keep up. And is more about technique than it is strength, but its something I wouldn't totally neglect. Progress isn't solely linked to programs. Tweaking things such as width,stance, positioning,etc... is sometimes all you need to make a big breakthrough in a lift. Just food for thought.
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Old 09-06-2010, 11:36 PM   #436
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Quote:
Originally Posted by Bodybygamma View Post
Because even though you feel more comfortable with a close grip, you could lift a lot more with a wider one if you know the technique.

Close grip bench press is a lot safer in the long run, and from my own personal experience grows faster than wide grip(powerlifting) variation, but Powerlifting is all about a total, and 1rep max. Not training it because you won't use it in your next meet is only thinking short term.

You could potentially put 10-15lbs on your bench total if you took the time out to learn how to arch to your max potential, use a wide grip, perfect positioning set up and hand off. I mean its a pain in the ass to do, and keep up. And is more about technique than it is strength, but its something I wouldn't totally neglect. Progress isn't solely linked to programs. Tweaking things such as width,stance, positioning,etc... is sometimes all you need to make a big breakthrough in a lift. Just food for thought.
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Old 09-07-2010, 04:59 AM   #437
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How did you like this session, I like a narrower grip also, old training partner used to give me hell all the time...lol
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Old 09-08-2010, 05:39 AM   #438
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gaspers: Smolov already sucks, but I'll get through it. It will all be worth it when I get a ~1200 raw total at my next meet.

BBG: I think the problem with benching wider for me is that I can't use my lats (and back in general) as much as when I have a close grip.


09.07.10

Smolov Intro Cycle
Week 1, Session 2


Squat
245x8,8,8
265x5
285x2,2
305x1

- This was exactly the same as yesterday, but with muscle soreness added into the mix.

Pull-Up: BW+20x12,10,8

(overhand, underhand, neutral)

Seated Cable Row: 210x6,6,6
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Old 09-08-2010, 07:48 AM   #439
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Looking good DW. How bad was your soreness after the first day?
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Old 09-08-2010, 11:30 PM   #440
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Steve, the soreness was bad and then got progressively worse, after each squat session. My legs feel like they've been tenderized and then deep fried.


09.08.10

Smolov Intro Cycle
Week 1, Session 3


Squat
265x5,5,5,5
285x3
305x2,2
340x1 (belt on)

- This was the third consecutive day of squats. I'm very glad that I don't squat again until next Monday, the 13th. I might go to the gym on Friday or Saturday and do some more upper body work. This is just the intro cycle and my lower body is already demolished. Smolov is one sick puppy.
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RPS - Open 165 Raw - 07.13.13
1365 Elite/Pro Total (475,300,590)
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