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Old 09-16-2013, 01:06 PM   #411
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Smolov Jr is tough going, eat big and get after it
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Old 09-16-2013, 01:22 PM   #412
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Old 09-16-2013, 01:57 PM   #413
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Quote:
Originally Posted by Squatter View Post
Wow - 10 reps @ 225 is no slouch DZ (I hope I got it right this time haha)

I am also a big fan of band pushdowns. Sucks about the back, but good it seems to be improving. I hear ya on the deadlift withdrawal, as last Winter I was facing the prospect of never doing them ever again. Yikes!!
225x10 sets of 3 reps!

I, too, am a fan of the banded pushdowns. Since I am benching sooooo much, I do some type of tri/bi work to try and keep the elbows somewhat healthy. I also do band pullaparts for shoulder health. I just dont log those.

Back is starting to feel better. I PVC rolled 3 times yesterday. Really trying to break up the build-up. I have also been up and moving today. Sitting very little. I'm hoping in a couple of weeks I can start deadlifting again. I am going to try Rack Pulls probably next week. I really hate to say this, but I would rather be able to Deadlift than Squat. I enjoy squats, but theres nothing better than pulling from the floor. OH HOW I MISS THE DEATHLIFT!!!

Quote:
Originally Posted by WilldBill88 View Post
Awesome benches!
Thnx WB!

Quote:
Originally Posted by storm1507 View Post
Strong benching lately. I hate to hear about your back issues. Rest is always best.
Benching is about all I can do right now. Better than sitting around.

Thnx Storm. Appreciate your support.

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Originally Posted by KD5NFW View Post
Wow 2pps for 10 reps is serious PL cardio !!
See above Jim post! Silly texan!

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Originally Posted by markievicz View Post
Smolov Jr is tough going, eat big and get after it
Smolov is tough. First week was ok. Shoulders were a bit sore. There has been some big eating going on.

Thnx Mark!

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Old 09-16-2013, 07:44 PM   #414
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Haha us Texans are almost as slow as those dang Canadians
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Old 09-16-2013, 08:46 PM   #415
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9/16/2013

Smolov Jr. Bench
Warm-up
45x10
95x5
135x3
165x2

Working
195x6 sets of 6<--for the slow people

Circuit Style (1 set of squats, pds, rows, press then repeat after 2 min rest)
Bench Squats 45x25, 135x25, 185x25
Pushdowns 30x20x3
DB Rows 80x15x3
OH Press 45x10x3

Misc Stuff
Band Pullaparts
BB Curls
Lots of PVC rolling before and after session

DONE

Felt good to have a little more weight on my back again. Lower back is feeling better than it has in a couple of weeks. I even did some RDLs with an EZ curl bar. Didn't want to push it with the BB. Those RDLs felt good too. Went low enough to feel a slight stretch.

This week of smolov is going to be a little harder. Every day is 10lbs heavier than it was last week. Going to be a challenge, but I am up for it.
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Old 09-17-2013, 08:29 PM   #416
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Soild work as usual, glad to hear your back is feeling better.
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Old 09-17-2013, 08:39 PM   #417
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Even I can figure out 6x6, duh Nice bench work again, and really happy to hear the back is coming around!
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Old 09-18-2013, 09:44 PM   #418
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Quote:
Originally Posted by WilldBill88 View Post
Soild work as usual, glad to hear your back is feeling better.
Back is definitely feeling better. Thnx WB.

Quote:
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Even I can figure out 6x6, duh Nice bench work again, and really happy to hear the back is coming around!
Thnx Rich. Just trying to catch up to your big benching!
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Old 09-18-2013, 10:01 PM   #419
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9/18/2013

Smolov Jr. Bench
Warm-up
45x10
95x5
135x3
185x1

Working
210x7 sets of 5 reps

Slingshot work
225x3
245x3
285x1--SS PR

Rack Pulls at middle of knee
135x5x2
205x5

Bench Squats
45x25
135x25
185x25
205x20

DB Seated Shrugs
40x20x3
40x50

DONE

Benching felt surprisingly easy tonight. The SS sets were good as well. I know now that I will need a lift off next time I go 285 and above. I will move my SS use to Thursday instead of Wednesday. My father in law lifts on Tuesdays and Thursday so he will have to help with lift offs. Looking forward to a 300+ with the SS and 285+ raw.

I was going to wait til next week to attempt Rack Pulls but I couldn't. My back was feeling really good so I gave it a try. Glad I did. Rack Pulls felt real good. Stayed as tight/stiff as I could possibly be. Going to keep it light until I feel more comfortable with heavier weights.

205 squats is the heaviest I have had since my back issue. Felt good to get some heavier weights on my back. I have not had any issues with my lower back squatting, so I think I can continue to add weight. Just have to wait and see.

Still continuing my PVC rolling. Feeling better every day. I did some conditioning/sprinting/circuit/abs work last night. Trying to get some of my conditioning back.
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Old 09-19-2013, 08:56 AM   #420
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Just wait until you get old Sonny!!

Rep/sets - whatever. I do know your working as hard as ever tho!
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