EPTSince I can't oly lift right now, I think I'l run smolov jr. for bench so I can have big gunz and chesticlez. Has anyone run this program for any lift? How should I handle programming my squats/pulling motions while doing this program?
TL Health and Fitness Initiative 2011 - Page 36
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Drowsy
United States4876 Posts
Since I can't oly lift right now, I think I'l run smolov jr. for bench so I can have big gunz and chesticlez. Has anyone run this program for any lift? How should I handle programming my squats/pulling motions while doing this program? | ||
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kodiaktfc
Canada14 Posts
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sJarl
Iceland1699 Posts
On January 21 2011 13:34 RosaParksStoleMySeat wrote: Today's big return workout: Squat: 80kg Bench: 70kg Chin up: 5kg x 5, 6, 5 lol. Lost forty kilograms off my squat, twenty off my bench, and seven off my chin up. This time I'm going to work back up slowly--3kg every session on my squat and bench. I'm going to eat more calories, add rice to my diet so I can eat over 1,000 calories a day, and perform in the gym. I'm back, baby. In other news, women are the bane of my training. I'd love to bulk relentlessly right now, but if I go over 15% body fat my face gets fat and I look like an idiot. I'm still technically cutting in an attempt to get to like 7-8% body fat and then do repeated 8% -> 15% bulk/15% -> 8% cut cycles, but I'd love nothing more than to just eat 4,000 calories a day and hit 110kg bearmode. But, in my case, women > strength. Oh well. I could always just go decafmode and do ridiculous amounts of weight at 7% body fat. Getting a girlfriend which approves of the 110kg bear mode (beard and all) was one of the best things ever to happen to me  But it is good to see you back on track! | ||
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RosaParksStoleMySeat
Japan926 Posts
On January 21 2011 13:59 Cambium wrote: ^ Finally not sick? What gym do you go to btw? A lot of the gyms in Japan are like spas (even more so than NA) I go to Konami Sports Gym. It's the only one reasonably close to me that has a weight room. If I wanted to go to a Gold's, I'd have to go all the way to Umeda, which is 30 minutes and $4 (one way) away. My gym is like a health spa/casual place, unfortunately. Today a woman stood next to the bench press talking to her friend for 10 minutes with weight on the bar (as I was clearly waiting to use it), and then did her last set, and bowed shallowly to me as she walked by. Yeah, thanks bitch. I had to wait 10 minutes for you to do one set of bench press because you just don't care, but you have the audacity to give me a half-assed apology after. | ||
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Nazarene
Denmark996 Posts
7,5% BF. That is all. :-D | ||
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funkie
Venezuela9376 Posts
On January 21 2011 21:41 RosaParksStoleMySeat wrote: I go to Konami Sports Gym. It's the only one reasonably close to me that has a weight room. If I wanted to go to a Gold's, I'd have to go all the way to Umeda, which is 30 minutes and $4 (one way) away. My gym is like a health spa/casual place, unfortunately. Today a woman stood next to the bench press talking to her friend for 10 minutes with weight on the bar (as I was clearly waiting to use it), and then did her last set, and bowed shallowly to me as she walked by. Yeah, thanks bitch. I had to wait 10 minutes for you to do one set of bench press because you just don't care, but you have the audacity to give me a half-assed apology after. WHY U SO ANGRY ROSA? But yes, I do concur that the fact that douches and bitches all over the world use the power rack to do curls and stupid shit. =( It just saddens me. On January 21 2011 19:50 sJarl wrote: Getting a girlfriend which approves of the 110kg bear mode (beard and all) was one of the best things ever to happen to me But it is good to see you back on track! Yeah, my current girlfriend, doesn't "ask" much, but she says "I'm fine the way I am, and she likes me because I'm not "ripped ripped" but I'm not fat at all. And my most recent ex, is "back". Sort of thing, she came to my work to "visit me", and she wants to see me again. rofl, she's like "I still see you the same. You haven't changed to me at all." I pulled up a bit of my shirt. then asked her to punch my leg and she goes "ok, I take that back" lololol. Man, lifting is so fucking cool :D | ||
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sJarl
Iceland1699 Posts
On January 21 2011 21:58 funkie wrote: WHY U SO ANGRY ROSA? But yes, I do concur that the fact that douches and bitches all over the world use the power rack to do curls and stupid shit. =( It just saddens me. Yeah, my current girlfriend, doesn't "ask" much, but she says "I'm fine the way I am, and she likes me because I'm not "ripped ripped" but I'm not fat at all. And my most recent ex, is "back". Sort of thing, she came to my work to "visit me", and she wants to see me again. rofl, she's like "I still see you the same. You haven't changed to me at all." I pulled up a bit of my shirt. then asked her to punch my leg and she goes "ok, I take that back" lololol. Man, lifting is so fucking cool :D lololol what a douche :D | ||
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EGMachine
United States1643 Posts
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funkie
Venezuela9376 Posts
On January 21 2011 22:12 Machine[USA] wrote: About two months ago I decided to start working out again, living in the EG house and playing sc2 24//7 did its toll but i ended up losing about 30 lbs in the two months from running an hour a day. Now i'm taking creatine and whey protein and trying to get some muscle back my only problem is it seems that now I cant really keep my weight down while taking creatine/protein. I am 5'7'' and right now I weight 161 lbs and according to my scale i'm at 17% body fat. What should be my goal weight? I know BMI says from 145lbs to 160 with optimal being 149 or something but if i'm lifting hard and using creatine/protein is it ok to be above my BMI? What is your lifting schedule/program? Are you doing SS? Your mainlift numbers? (Bench Press, Squat and Deadlift) | ||
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ModernAgeShaman
Norway484 Posts
On January 21 2011 22:12 Machine[USA] wrote: About two months ago I decided to start working out again, living in the EG house and playing sc2 24//7 did its toll but i ended up losing about 30 lbs in the two months from running an hour a day. Now i'm taking creatine and whey protein and trying to get some muscle back my only problem is it seems that now I cant really keep my weight down while taking creatine/protein. I am 5'7'' and right now I weight 161 lbs and according to my scale i'm at 17% body fat. What should be my goal weight? I know BMI says from 145lbs to 160 with optimal being 149 or something but if i'm lifting hard and using creatine/protein is it ok to be above my BMI? creatine theoretically increases your water retention.. = higher weight from water, not fat or muscle. BMI is the biggest load of shit ever, dont even take it into consideration. anybody with a good set of muscles and acceptable or low bodyfat shows up as obese on BMI tests, I can't stress how useless that measurement is to any athelete. If you're using some kind of electronic scale, they're generally hilariously inaccurate at gauging your bodyfat %. Use your eyes and look in the mirror to see if you are fat or not. you could post a picture here and people can guesstimate your bodyfat % by that. your weight should not necessarily be a goal by itself, because two people at 150pounds can have completely different body compositions and degrees of fitness. what are your goals? what do you want from training? don't worry about numbers, just use a mirror. | ||
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RowdierBob
Australia13293 Posts
On January 21 2011 19:50 sJarl wrote: Getting a girlfriend which approves of the 110kg bear mode (beard and all) was one of the best things ever to happen to me But it is good to see you back on track! Wait until you get married and start working 50hr weeks. Now that's really > strength.  | ||
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Nazarene
Denmark996 Posts
On January 21 2011 22:12 Machine[USA] wrote: About two months ago I decided to start working out again, living in the EG house and playing sc2 24//7 did its toll but i ended up losing about 30 lbs in the two months from running an hour a day. Now i'm taking creatine and whey protein and trying to get some muscle back my only problem is it seems that now I cant really keep my weight down while taking creatine/protein. I am 5'7'' and right now I weight 161 lbs and according to my scale i'm at 17% body fat. What should be my goal weight? I know BMI says from 145lbs to 160 with optimal being 149 or something but if i'm lifting hard and using creatine/protein is it ok to be above my BMI? My BMI is 25,4, which classifies me as being 'overweight' But at 7,5% BF? ... :-) So yes, it is ok to be above your BMI. | ||
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funkie
Venezuela9376 Posts
On January 21 2011 22:28 RowdierBob wrote: Wait until you get married and start working 50hr weeks. Now that's really > strength. I work full-time :$ and I <3 my gym bro. Btw, ROsa, your weakest Bench weight, is my highest, I need a spotter when I hit 70++  Douche. | ||
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Necosarius
Sweden4042 Posts
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EGMachine
United States1643 Posts
Squat i'm doing 3 sets of 10 reps at 275 lbs (124.7) Deadlift I just use a machine but its also 3 sets of 10 reps at 275 lbs (124.7 kg) I don't know what SS is so I will look it up. Basically i split the days, one upper (shoulders, tricep, chest) other is lower (legs, back, lats, bicep) and I do abs and an hour of running each day. Mainly low weight but very heavy rep. Shoulders for instance i do 5 sets of 12 reps for each, typically just use 10 lb dumbbell working straight out to my sides, straight ahead and rotating the shoulder to the side. I typically do at least 3 different exercises for each muscle. For tricep i use bench, dips, and skull crushers. 4 sets of bench 4 sets of dips 4 sets of skull crushers. I had no idea that BMI was so useless I guess and it was bothering me. I feel as though I am getting in better shape and I look like it, just was not seeing the results line up with my BMI I guess. Anyways thanks again for the help, I won't change anything that I've been doing then. | ||
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funkie
Venezuela9376 Posts
On January 21 2011 22:44 Machine[USA] wrote: Bench i'm currently doing 4 sets of 10 reps at 145 lbs (65.7 kg) Squat i'm doing 3 sets of 10 reps at 275 lbs (124.7) Deadlift I just use a machine but its also 3 sets of 10 reps at 275 lbs (124.7 kg) I don't know what SS is so I will look it up. Basically i split the days, one upper (shoulders, tricep, chest) other is lower (legs, back, lats, bicep) and I do abs and an hour of running each day. Mainly low weight but very heavy rep. Shoulders for instance i do 5 sets of 12 reps for each, typically just use 10 lb dumbbell working straight out to my sides, straight ahead and rotating the shoulder to the side. I typically do at least 3 different exercises for each muscle. For tricep i use bench, dips, and skull crushers. 4 sets of bench 4 sets of dips 4 sets of skull crushers. I had no idea that BMI was so useless I guess and it was bothering me. I feel as though I am getting in better shape and I look like it, just was not seeing the results line up with my BMI I guess. Anyways thanks again for the help, I won't change anything that I've been doing then. SS, it's in the OP. Get the book, read the wiki, ask questions, begin. If you want mass and strength, SS is the way to go! | ||
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AoN.DimSum
United States2983 Posts
On January 21 2011 10:42 Cambium wrote: Thanks! I'm just glad I'm not the only idiot hurting myself. Gonna slam that shit next time. Also some questions a) should i do some front squats now that I'm trying to do cleans? I heard this might help. b) should I tuck in my shoulder blades (like bench) when I occasionally do inclines? Post a video of your form! Im not sure how you bruise your shoulders. Front squats help in the recovery of cleans. If you are doing ss, it is just power cleans so I would just stick to the program. @drowsy, go on a squat program! :D If you squat 200kg, then your bench will go up too. | ||
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sJarl
Iceland1699 Posts
On January 21 2011 22:28 RowdierBob wrote: Wait until you get married and start working 50hr weeks. Now that's really > strength. That will come eventually. Currently in med school now so when I move on to working at the hospitals...well, that is a problem for another day One can adapt to everything though. | ||
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Cambium
United States16368 Posts
On January 22 2011 00:03 AoN.DimSum wrote: Post a video of your form! Im not sure how you bruise your shoulders. Front squats help in the recovery of cleans. If you are doing ss, it is just power cleans so I would just stick to the program. That's slightly difficult because I only have a DSLR that doesn't take videos, and I don't have a cord that connects my phone to my computer. I'll try to borrow a camera ASAP. I'm planning on cutting starting this Saturday, when I move back to campus. Been living at home for about three weeks, and it was really hard to eat "healthy" because I didn't get to choose what to eat (my dad yelled at me once because I didn't want to eat rice )Here's a picture to keep me motivated/on track. + Show Spoiler + ![[image loading]](https://dl.dropbox.com/u/20968/photos/rand/IMG_5405%20%28Medium%29.JPG) | ||
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decafchicken
United States20076 Posts
On January 21 2011 16:27 Drowsy wrote: Decaf, Bulgaria update imo. Since I can't oly lift right now, I think I'l run smolov jr. for bench so I can have big gunz and chesticlez. Has anyone run this program for any lift? How should I handle programming my squats/pulling motions while doing this program? Today i've got snatch 2x2 @ 77% and 1x1 @ 85%, CJ 2x2 @ 73% and 1x1 @ 85% and front squat 1x2 @ 85% and 1x1 @ 90% I'll let you know how it goes Also, GOGO SMOLOV SQUAT On January 21 2011 21:58 funkie wrote: WHY U SO ANGRY ROSA? But yes, I do concur that the fact that douches and bitches all over the world use the power rack to do curls and stupid shit. =( It just saddens me. Yeah, my current girlfriend, doesn't "ask" much, but she says "I'm fine the way I am, and she likes me because I'm not "ripped ripped" but I'm not fat at all. And my most recent ex, is "back". Sort of thing, she came to my work to "visit me", and she wants to see me again. rofl, she's like "I still see you the same. You haven't changed to me at all." I pulled up a bit of my shirt. then asked her to punch my leg and she goes "ok, I take that back" lololol. Man, lifting is so fucking cool :D lol rosa stay healthy for once, get back on that shit ~~ (eat more than 1000 calories a day??) And you can hover in the 10-12% while putting on muscle ez pz Besides, 15% really doesnt look that bad if you've got the muscle to make it work,and sjarl, damn icelandic girls and their burly men! americans too focused on being skinny ~~ @ funkie lols at blatantly showing off to ex's. One day you can just tell them to punch you in the abs instead of the leg On January 21 2011 21:51 Nazarene wrote: Got a DEXA scan today. 7,5% BF. That is all. :-D DAMN son. On January 21 2011 22:44 Machine[USA] wrote: Bench i'm currently doing 4 sets of 10 reps at 145 lbs (65.7 kg) Squat i'm doing 3 sets of 10 reps at 275 lbs (124.7) Deadlift I just use a machine but its also 3 sets of 10 reps at 275 lbs (124.7 kg) I don't know what SS is so I will look it up. Basically i split the days, one upper (shoulders, tricep, chest) other is lower (legs, back, lats, bicep) and I do abs and an hour of running each day. Mainly low weight but very heavy rep. Shoulders for instance i do 5 sets of 12 reps for each, typically just use 10 lb dumbbell working straight out to my sides, straight ahead and rotating the shoulder to the side. I typically do at least 3 different exercises for each muscle. For tricep i use bench, dips, and skull crushers. 4 sets of bench 4 sets of dips 4 sets of skull crushers. I had no idea that BMI was so useless I guess and it was bothering me. I feel as though I am getting in better shape and I look like it, just was not seeing the results line up with my BMI I guess. Anyways thanks again for the help, I won't change anything that I've been doing then. I dont know how you took "i won't change anything" out of that :-p Read the SS wiki in the OP, quit doing all those accessory lifts and 5 sets of 10. All you need for now is 3 sets of 5 reps on the main lifts (squats, overhead press, bench press, and DEADLIFT NOT ON A MACHINE). Other than that, diet is a huge part of how you look. And as mentioned, BMI sucks. It says i'm overweight just cause i have 30 pounds more muscle than what they think the average person should be T_T | ||
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