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Smokers road to 1st plm

  • Thread starter Thread starter smoker145
  • Start date Start date
jinxie said:
No -- he actually dropped weight solely to show support of Herder, and didn't compete in any lifts.
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lol I thought it would be easy but I learned and there no need to watch my weight or cut. I'm happy I got my first meet under my belt... Get it lol?

And I'm looking forward to a full meet in june
 
smoker145 said:
lol I thought it would be easy but I learned and there no need to watch my weight or cut. I'm happy I got my first meet under my belt... Get it lol?

And I'm looking forward to a full meet in june
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I totally get it, dude. Good first experience for you. One lift is better than none. Next time you'll hit at least 2 if not all of them. Well done.
 
Sean1332 said:
You learned that cutting sucks and what a meet is like. Jinxie is right. No where to go but up.
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Certainly did. Felt sick for most of the day too. Didn't bring enough energy drinks. Water, and food.

Some guys were dicks, but for the most part everyone ws cool and helpful. I really ended up having a good time. It was awesome, and I never thought it would last 9 hours!
 
Now your set to do a full meet ma man. Just need to trust your training and learn to push your hips back when you put the bar down! :D

Good work!
 
Good pull, Smoker. You had more in ya. Aim for 4 wheels now!

And Romanian deadlift that weight until it passes your knees, then break them to set it down.
 
Sean1332 said:
Good pull, Smoker. You had more in ya. Aim for 4 wheels now! And Romanian deadlift that weight until it passes your knees, then break them to set it down.
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I know I coulda got more but this is just a stepping stone. I wanna open with that in June.

And I know dude about the knees! I don't know why I struggle so much with that. Gonna start practicing to get that right ASAP... You should see my left knee..
 
Crushed it! Nice work, bud. When you finish your pull, quit squeezing your glutes and let that phucker crash.
 
jimbuick said:
I didn't say you didn't do it, I just don't know how you figured out how to do that.
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Nah I know. Idk I've always hit my knees. I giuess you could say I squat it down. And that's where the problem occurs. Another something to fix. No big deal,
 
Nice pull brother. Def had more in you.

That's an easy fix for the knee issue. Instead of breaking at the knees to lower the weight, push your hips back. I'm sure that knot will help you remember, lol.
 
CincyKiller45 said:
Nice pull brother. Def had more in you. That's an easy fix for the knee issue. Instead of breaking at the knees to lower the weight, push your hips back. I'm sure that knot will help you remember, lol.
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Thanks man.
And hell yea I'll remember it now. I wanna dead lift ASAP so if I even hit it, they'll hurt bad so it will help even more.

2 cap cracked
 
My bio exam was moved to Thursday due to the snow.... Miracles happen fellas , miracles happen
 
Jeez if this snow is any indication of what the winter is gonna be like... Were in for a lot of snow
 
Swiss bench day

145 2x7
135 2x10

Did some rowing, tricep work, ab work, and did some Dave Tate shoulder band stuff. No idea what they're called, but it felt good .

This week is gonna just be some whatever stuff, then I'm gonna go back to 5/3/1.

Will post template and see what y'all think
 
I have found my weakness... Potato chips.. Love em ever since I tried em
 
jimbuick said:
You would drink a bag of chips? Blended with water? Puke.
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You're like the dingleberry fairy, who is responsible for cleaning up the dingleberries, lol. But dingleberry fairy never pukes.
 
Back/ ohp day S tbar 80 3x7 inner grip. The ones that look like a v Wide grip cable row 3x10 60. Was really focused on retraction and holding it against my chest. Rear delt machine 60. 2x10. Stopped it cause it wasn't comfortable. Light curls and theh my usual light ohp. Shoulders felt awesome, felt like I could have gone real heavy. Bicep still twitching... What a basrard. Saved my shoulders for Monday, benching with my boss who does pl/xfit/tough nutter training/baseball training/ everything lol


Edit: snuck in some shruggs at the end too. Couldn't resist.
 
Template
5/3/1

Squat day

Squat
Gm
Core

Bench day
Bench
Swiss bar bench after ( few light sets)
Row variation
Face pulls
Tricep work

Deadlift day
Dead lift
Lunges / snatch deads ( or maybe an oly lift depending on if I can learn it)/ squats. It will be a pick of one of those
Shrugs- it's happening
Grip work


Ohp
Row variation
Face pulls or rear delt work
Curls
Core

Thoughts or comments appreciated.
 
Looks pretty good. I'd like to see more direct delt work on bench and ohp day and a squat variation (fronts, opposite of competition stance, pauses, etc.) after your main movement squat. Get good at squatting by squatting.
 
herderdude said:
Looks pretty good. I'd like to see more direct delt work on bench and ohp day and a squat variation (fronts, opposite of competition stance, pauses, etc.) after your main movement squat. Get good at squatting by squatting.
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What you thinking to add for shoulders? Just some ohp after bench or are you thinking more like raises or something along those lines?
 
And I hear ya on squats. My boss is taking me under his wing like rob has and is gonna help me out with all my lifts , which could be several times a week which would be sweet. Dude is a pretty good athlete. Gonna help me get to my goal of 315,235,405 as openers in 6 months.
 
smoker145 said:
What you thinking to add for shoulders? Just some ohp after bench or are you thinking more like raises or something along those lines?
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Just some raises, fronts, lateral, rear. Tri set them, do them in order, whatever. Nice and light and seated and strict. Not taxing, but they'll help.
 
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