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Old 09-11-2013, 07:54 PM   #391
dzarello
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Quote:
Originally Posted by markievicz View Post
I've had lots of good results with smolov programs,
Sorry to hear the lower back is playing up, come back strong
This is the first time I have ran Smolov. Hoping for big numbers. Wife ran it back in May and increased her bench by 20lbs!

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Originally Posted by fenrisulfr View Post
Always wanted to try smolov. Good idea to try it while the circumstances are right. Hope you get some good gains!
Looking forward to some BIG gains.
Thnx Fen.

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Originally Posted by HumanHorrorFilm View Post
Good plan on the smolov jr. Rest up, roll like you lived in amsterdam,(HA) and get back healthy.
Some days I wish I was in Amsterdam. Might not be in as much pain.

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Originally Posted by Off Road View Post
Get done what you can. Nice modification to the routine until you can use your back again. You aren't letting grass grow under your feet and you are taking charge.
No grass growing here. Only dirt being kicked up!

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Originally Posted by KD5NFW View Post
All I got out of that write up was that you are a tight ass?

Haha good stuff getting in there and doing the work you can while on active recovery! No excuses at the DZ Gym
^^Only you would say that!

No Excuses at all! Excuses are like.....................
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-Jim Wendler-

I just want a place where I can be left alone to get strong and work off some aggression.
-Dave Tate-

The greatest danger for most of us is not that our aim is too high we miss it, but that it is too low and we reach it.
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Old 09-11-2013, 08:12 PM   #392
dzarello
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is a 5/3/1 powerlifter in training.
Italian Proud
Max Brawn
Points: 4,384, Level: 42 Points: 4,384, Level: 42 Points: 4,384, Level: 42
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9/11/2013

Smolov Jr. Bench

Warm-up
45x10
95x5
135x5
165x2

Working
200x7x5

Bench Squats (right at parallel)
45x25
135x20x2

Seated DB Shrugs
40x20x3

Rear Delt Destroyer
2 25lb plates x75
2 10lb plates x50
2 5lb plates x25

DONE

So far I am really liking this program. Pretty cut and dry. Bench, bench and bench some more. First time doing the Seated Shrugs. Man, they hit the upper back pretty hard. Trying to build a big yoke.

I was actually able to do some Squats with no pain!!! So f**king excited!!! Now I know this doesn't mean to throw 300lbs on my back and go to town. This means that I can now slowly build back up to it. Now that I know where I'm at, I MIGHT do 2 light Squat sessions a week. Just have to wait and see what tomorrow brings and how Smolov treats me. Third bench session tomorrow. Holy Crap!

SPEAK!
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Success comes to those who persevere, not to those who complain and give up
-Jim Wendler-

I just want a place where I can be left alone to get strong and work off some aggression.
-Dave Tate-

The greatest danger for most of us is not that our aim is too high we miss it, but that it is too low and we reach it.
-Michelangelo-

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Old 09-11-2013, 08:17 PM   #393
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Props for doing the program DZ - I couldn't do it because I simply do not like bench a whole helluva lot.

Made my day that you were able to squat with no issues. Pain in the neck to reset eh? I think I have done that about 3000 times lol.
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Meet PR's: (Nov 2012)
Squat 403 lbs
Bench: 253 lbs
Deadlift: 463 lbs
Total: 1119 lbs

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Bench: 290 lbs
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Old 09-12-2013, 08:42 AM   #394
dzarello
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Quote:
Originally Posted by Squatter View Post
Props for doing the program DZ - I couldn't do it because I simply do not like bench a whole helluva lot.

Made my day that you were able to squat with no issues. Pain in the neck to reset eh? I think I have done that about 3000 times lol.
I have always enjoyed benching. I feel my upper body is a lot stronger than my lower, so this works perfect right now.

Pain in the arse more like it! Oh well, at least I can still squat. Only going to get better.

Thnx for stopping in Jim!
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Success comes to those who persevere, not to those who complain and give up
-Jim Wendler-

I just want a place where I can be left alone to get strong and work off some aggression.
-Dave Tate-

The greatest danger for most of us is not that our aim is too high we miss it, but that it is too low and we reach it.
-Michelangelo-

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Old 09-12-2013, 10:55 AM   #395
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Yeah WTH is wrong with Jim? Everybody loves to bench

Good work DZ. Happy to hear the back is liking squats again. Saw a guy on Tuesday doing shrug type work seated in the SM. It was like OHP but the movement was shrugging vs pressing.
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Old 09-12-2013, 02:04 PM   #396
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Nice benching! Hope the program goes well.
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Old 09-12-2013, 08:14 PM   #397
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Keep up all your amazing work! Excited to be your Smolov buddy.

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Old 09-12-2013, 08:38 PM   #398
dzarello
dzarello
is a 5/3/1 powerlifter in training.
Italian Proud
Max Brawn
Points: 4,384, Level: 42 Points: 4,384, Level: 42 Points: 4,384, Level: 42
Activity: 41% Activity: 41% Activity: 41%
 
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Join Date: Jun 2013
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dzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beast
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Quote:
Originally Posted by KD5NFW View Post
Yeah WTH is wrong with Jim? Everybody loves to bench

Good work DZ. Happy to hear the back is liking squats again. Saw a guy on Tuesday doing shrug type work seated in the SM. It was like OHP but the movement was shrugging vs pressing.
Jim's a crazy canadian!

So far there has been no pain squatting which is good.

Quote:
Originally Posted by WilldBill88 View Post
Nice benching! Hope the program goes well.
I second this^^^!
Thnx WB!

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Keep up all your amazing work! Excited to be your Smolov buddy.

Partners in crime!
__________________
Success comes to those who persevere, not to those who complain and give up
-Jim Wendler-

I just want a place where I can be left alone to get strong and work off some aggression.
-Dave Tate-

The greatest danger for most of us is not that our aim is too high we miss it, but that it is too low and we reach it.
-Michelangelo-

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Old 09-12-2013, 08:44 PM   #399
dzarello
dzarello
is a 5/3/1 powerlifter in training.
Italian Proud
Max Brawn
Points: 4,384, Level: 42 Points: 4,384, Level: 42 Points: 4,384, Level: 42
Activity: 41% Activity: 41% Activity: 41%
 
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Join Date: Jun 2013
Location: Garage Gym
Posts: 1,751
Training Exp: 2 years
Training Type: Wendler 531
Fav Exercise: The Compounds
Fav Supp: Dead Animals
My Mood: Lurking
Reputation: 74324
dzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beast
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9/12/2013

Smolov Bench Jr.

Warm-up
45x10
95x5
135x3
185x1

Working
210x8x4

Bench Front Squats
45x25
95x20
135x20x2

Face Pulls
20x20x2
40x10
50x10

Slingshot Dips
BWx20x2

ABS
Pallof Press 2.0
10x2
20x2

DONE

Benching back to back is tough. Could really tell it about half way through. Shoulders and triceps started getting a little worn. At least I get to rest till Saturday.

I also did ALOT of PVC rolling. IT bands and quads were super tight. Tried to break up all of the build up. Lower back is feeling better with the help of the rolling. Also did some other static stretching and band pull aparts to keep blood flowing.

With the squatting, I am going to continue to rotate between Fronts and Backs while keeping it light and using the bench. Time to eat.
__________________
Success comes to those who persevere, not to those who complain and give up
-Jim Wendler-

I just want a place where I can be left alone to get strong and work off some aggression.
-Dave Tate-

The greatest danger for most of us is not that our aim is too high we miss it, but that it is too low and we reach it.
-Michelangelo-

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Old 09-12-2013, 10:36 PM   #400
Squatter
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Activity: 96% Activity: 96% Activity: 96%
 
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210X8 over 4 sets is just solid DZ!! Love the consistency, especially for 2nd day in a row. Well done looking after the old bawd as well. If you want to win on race day, you better make sure the car is tuned up.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (Nov 2012)
Squat 403 lbs
Bench: 253 lbs
Deadlift: 463 lbs
Total: 1119 lbs

Gym PR's:
Squat: 495 lbs
Bench: 290 lbs
Deadlift: 510 lbs
Total: 1295 Lbs
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