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Old 06-16-2013, 12:04 PM   #21
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Hope all the dots line up soon so you can destroy some weight, even though 325 isn't anything to scoff at.
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Old 06-17-2013, 07:25 PM   #22
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Alright, i think i'm finally figuring some stuff out. i've dumped the low carb. i've just got to accept that any diet limiting carbs is not going to work for me. i'm still going to lose weight, but bringing carbs back into my diet was definitely the right choice. today was a completely different story compared to saturday. i'm still not at my best, but i finally feel strong again.

squat-
135x3
135x3
185x3
225x3
245x8
245x8
245x8
275x5
305x2
305x2
325x1

i lowered the prescribed weight from 265 to 245 for the sets of 8. i used wraps for most of the heavy sets, but they were wrapped extremely loosely. all in all i felt 100% better today after having carbs yesterday and today, even though my intake is still in a caloric deficit.

after squatting i did some overhead pressing. i'm very happy to say that my shoulder is 100% now. i'm going to be hitting my shoulders really hard. they are a weakness i need to deal with if i want that 405 bench, which you better believe i do. i managed to get all the way into the mid 300's even with weak shoulders, so if i get my shoulders strong i should be benching 400+ raw by the time it starts to get cold again.
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Old 06-20-2013, 07:37 AM   #23
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Still haven't gotten my computer fixed unfortunately. I trained a couple days ago as part of my smolov squat cycle. Here's how it went;

Squat-
45x3
135x3
185x3
225x3
275x5
275x5
275x5
275x5
305x3
325x2
325x2
365x1

I had to crank down my knee wraps to get that 365, but I got it more easily than the 325 I barely got when I was carb deprived.

I'm also figuring out my diet. After my bodyweight went back up to 233 when I started eating carbs again, it's back down to 231.5 now, which is just fine.

The Smolov cycle has me not training squats again this weeks, then doing just a little heavier work next week. I don't like training so little, but I'm doing the program exactly as written, and after next week it's going to be 3 weeks of hell.

It's going to be extremely hard to hit all these sets and sessions while I'm cutting, but I'm sticking to my plan. If at the end of this I maintain my 435 raw squat while also cutting 15lb then I'll be happy. If I can manage to actually add to my squat, then all the better.
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Old 06-20-2013, 10:15 AM   #24
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If at the end of this I maintain my 435 raw squat while also cutting 15lb then I'll be happy.
Make it happen. Hope you get it and then some.
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Old 06-20-2013, 02:41 PM   #25
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Originally Posted by Soldier View Post
all in all i felt 100% better today after having carbs yesterday and today, even though my intake is still in a caloric deficit..
Glad to hear it. I've had similar experiences to you - lower carbs (though not on purpose) and feeling weak as a puppy. For me, it hits about 25 mins into the workout.

You said the pic in your avatar is a rapidly fading memory - how much do you weigh there? You're in terrific shape - is that what you aim to get back to?
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Old 06-20-2013, 02:51 PM   #26
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Originally Posted by Tannhauser View Post
Glad to hear it. I've had similar experiences to you - lower carbs (though not on purpose) and feeling weak as a puppy. For me, it hits about 25 mins into the workout.

You said the pic in your avatar is a rapidly fading memory - how much do you weigh there? You're in terrific shape - is that what you aim to get back to?
I was 203 in that pic. I'm 30lb heavier now. Much stronger, but much fatter. I don't mind being fatter, as it was very hard to maintain that low a level of bodyfat. I just want to be under 220. Thanks for the compliment, by the way. That was the best I'll probably ever look.
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Old 06-20-2013, 06:55 PM   #27
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Hit my upper body today. it wasn't very organized because I'm still trying to figure out just what I can do. I basically did all sorts of things until my shoulder started to hurt. I did pushups, bench press, overhead press, clean and press, incline press, and probably a couple things I can't remember. It was great to get an upper body pump again after well over a month of barely touching my upper body.

I just had an awesome dinner of steak sandwiches and French fries. Damn I can cook.

I have the day off tomorrow, so I'm going to have a few drinks and relax tonight. I'm becoming more motivated to cut weight and get back in shape. My main focus is strength, and I'm still going to be hindered by the bone spurs in my right heal, but I'll do what I have to do to get what I want.

215lb of fuck you up and a 500lb raw squat. I'm going to have it soon.
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Old 06-23-2013, 08:24 PM   #28
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First organized upper body day since my shoulder injury today. I'm going to have to hold off on any real benching for now. It hurts my shoulder quite a bit, and I really need to focus on some weaknesses anyways. My goal is to build up my conditioning in my upper body muscles while also strengthening my shoulders and back. Here's how I chose to pursue those goals today;

Overhead press with handles*-
45x20
75x10
95x10
105x8
135x5
135x5
135x5
135x5
135x5

Landmine rows with handles-
25x20
50x15
75x12
100x8
100x8
100x8
100x8
100x8

Pushups with hands on blocks-
5 sets of 10 reps

Chin ups-
5 sets of 5 reps

I need to relearn how to use the muscles in my upper body for things other than benching. I'm going to focus on movements that allow full motion of the scapula to really work on my shoulder flexibility and health, as well as joint integrity so I can continue to build my bench in a healthy way. I'm also going to do lots of bodyweight stuff.

*For overhead press work what I'm doing is taking my handles and attaching them to my bar. It's hard to describe, but what this does for me is it allows me to have my hands positioned with my palms facing towards each other, which is safer for my shoulders. It also shortens the range of motion because the bar hangs down from the handles a little, which is great for my shoulders and hits my triceps well as well.

I need to keep doing sessions like this while I'm working my way through Smolov, so that when my first Smolov cycle is completed I'm physically prepared to put a lot more focus back on my bench.
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Old 06-24-2013, 10:16 PM   #29
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Damn those landmines are going to leave a mark. Well done.
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Old 06-25-2013, 07:26 AM   #30
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Damn those landmines are going to leave a mark. Well done.
Thanks. Crazy DOMS from doing all that upper body work, especially in my upper back, which is good.

I'll be doing the first day of the base mesocycle of Smolov today. I'm pretty scared, to be honest. Every single session is going to be hard as hell, and I'm going 4 of them a week for the next 3 weeks.

I'm doing this though, come hell or high water, and once it's over and I do my new max in the 4th week I'll be doing a 1 or 2 week keto run to drop some more weight quick.
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