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rod-dog

By rod-dog
in Workout journals

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Phedder Veteran member

Phedder

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If i had to pick weakest areas would be overall thickness of arms(only just over 16 inches )

At your height and weight 16 inch arms can't look too bad? Shit, I'm 10kg heavier and 12cm taller and mine are just over 16, so probably look a lot worse than yours :lol:

Nice work on the benching, if you're finding it this easy will be interested to see what kind of gains you get from it.

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rod-dog Junior member

rod-dog

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Awesome to hear it's working for you Rod, keep it up bro :nod:

Cheers Drizz , will kick into smolov squat next week now i have myself sorted and alternate squat with bench a couple of times then mix it up again when the gains stall.

Training is looking solid! Interested to see how you go on the smolov bench. Have found it good so far myself too!

Been reading your journal mate and impressive , you seem to kick ass on all your programmes so no doubt youll smash the bench.

If i had to pick weakest areas would be overall thickness of arms(only just over 16 inches )

At your height and weight 16 inch arms can't look too bad? Shit, I'm 10kg heavier and 12cm taller and mine are just over 16, so probably look a lot worse than yours :lol:

Nice work on the benching, if you're finding it this easy will be interested to see what kind of gains you get from it.

Thanks Phedder yeah im hoping to get some decent gains, ill be happy with anything just enjoying the programme and training. With my arms i think its due to all the guys i train with have quite big arms so they feel small to me.

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rod-dog Junior member

rod-dog

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Smolov jr bench week 3 day 2.

107.5kg x 7 sets of 5.... Was dreading tonights sets due to my triceps being absolutely burnt from the arm session 2 nights ago and was really considering taking another day off to recover but just went ahead and did it anyway. It was near all chest past set 3 as my tris began to tire at the top but got through all sets only struggling to push the last 2 reps of set 7. Lesson learned re training tris to hard on this programme. :doh:

Finished and went on to a few quick deads and rows

Deads = 60kg x 10, 100kg x 5, 140kg x 5, 160kg x 5, 140kg x 12 fast

Bar rows = 60kg x20, 80kg x8 x 2 rp, 80kg x 8 x 2 rp 5 seconds rest holding bar for rp. Finished with a set of wide grip pulldowns for 10 reps and got the heck out and home to my proats shake, aminos and then chicken rissotto. May take tomorrow off and fatten myself up a bit.

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rod-dog Junior member

rod-dog

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Smolov bench week 3 day 3 .

112.5kg x 8 sets of 4

Tris were still achy but started out like a raging bull snorting and driving the weights back up like it was nothing . Then set 7 came . 2 reps and set 8 i only hit one. Pretty sure i would have hit the reps had i had a spotter standing there but wasnt going to risk it. Got a clip of set 6 . Last day tomorrow will be 10 sets of 3 at 120kg then i can take 5 days rest , test my max and start a few weeks of high volume sets before smolov again. Finished with a bit of bicep trisets = a massive pump. Just got some sizeon to try so see how that helps me.

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rod-dog Junior member

rod-dog

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Well it was good news and bad news for the last day of smolov bench. My mission was to get through 10 sets of 3 at 120kg. Sounded and looked easy enough before starting and i began well getting through the first 2 sets relatively easy but began feeling an almost tearing sensation in my left bicep which i have been feeling the last few weeks and then the 3rd set began and the second rep it suddenly felt like it was being stretched beyond its limit which i didnt like so did the 3rd rep and racked it deciding id rather save my arm then be a hero. The good news im extremely confident under the 120kg for reps finding it harder on the slow negatives rather than the positive of the reps if anything so feel with a weeks rest i will smash those sets . example being reps at 120 now feel like they did @ 110kg prior to smolov . Had a mate look at my arm position on the bench and my hands are way to close together ( close grip bench styles) so going to try out wider also and see how it goes. Smolov for life!

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rod-dog Junior member

rod-dog

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Smolov for life - Yeah buddy

You going to test max?

Hey man yeah i was thinking saturday id re-do the 10 sets of 3 @ 120 then give it a few days and test my max. Just wanted to be sure i dont cause an injury so playing it safe. Back into training today. Cheers .

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drizzt Veteran member

drizzt

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began feeling an almost tearing sensation in my left bicep which i have been feeling the last few weeks and then the 3rd set began and the second rep it suddenly felt like it was being stretched beyond its limit which i didnt like so did the 3rd rep and racked it deciding id rather save my arm then be a hero.

Hey bro, be very careful with that bicep! Is it up nearer the shoulder than the elbow?

pectoralis_major180.jpg

If so, it could be the Pec Major insertion. I've had a bit of pain here when dipping recently, and can feel it a little on the negative portion of bench - good idea to back off :nod: Some guys on these forums have torn it (Darkmanx, Dr Squat?) and it's a bit of a road back. Take care of it.

Had a mate look at my arm position on the bench and my hands are way to close together ( close grip bench styles) so going to try out wider also and see how it goes. Smolov for life!

Honestly bro, I wouldn't worry too much about grip and width of it. Do what's comfortable, and what works. I'm a pretty close-gripped bencher as well, and I found that when I tried to go wider, I started getting shoulder troubles - pinched a nerve which was horrible. But things cleared up when I went back in. Not necessarily saying wider is bad for you, but take it gradually!

And finally, nice work finishing it! Good luck with the test :clap:

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rod-dog Junior member

rod-dog

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began feeling an almost tearing sensation in my left bicep which i have been feeling the last few weeks and then the 3rd set began and the second rep it suddenly felt like it was being stretched beyond its limit which i didnt like so did the 3rd rep and racked it deciding id rather save my arm then be a hero.

Hey bro, be very careful with that bicep! Is it up nearer the shoulder than the elbow?

pectoralis_major180.jpg

If so, it could be the Pec Major insertion. I've had a bit of pain here when dipping recently, and can feel it a little on the negative portion of bench - good idea to back off :nod: Some guys on these forums have torn it (Darkmanx, Dr Squat?) and it's a bit of a road back. Take care of it.

Had a mate look at my arm position on the bench and my hands are way to close together ( close grip bench styles) so going to try out wider also and see how it goes. Smolov for life!

Honestly bro, I wouldn't worry too much about grip and width of it. Do what's comfortable, and what works. I'm a pretty close-gripped bencher as well, and I found that when I tried to go wider, I started getting shoulder troubles - pinched a nerve which was horrible. But things cleared up when I went back in. Not necessarily saying wider is bad for you, but take it gradually!

And finally, nice work finishing it! Good luck with the test :clap:

Jeepers . Looking at that picture thats exactly where it is mate, cheers for posting that up, Definately not keen on an injury hence the reason i backed off and leaving it a week. Sometimes ya just get a bit excited when ya strength increases and you think its ok to push through the pain but this time was a different feeling. Sound advice on the bench grip to ive always felt more comfortable with the closer grip. Thanks again

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