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Smokers road to 1st plm

  • Thread starter Thread starter smoker145
  • Start date Start date
Just food for thought. I just wanted to plant it in your head. I know nothing I say will persuade you to quit, I understand that part.
 
You see this ****!? Alex Smith is a man possessed!

Edit: I picked colts this game in the road to the Super Bowl
 
This weeks plan:
Sunday rest

Monday 5s bench... Should be a 95% day but I've maxed and set a lot of prs in the past two weeks so I'm taking it light.

Tuesday squat

Wednesday rest

Thursday: dead lift

Saturday ohp

Shoulder is a little bothersome. Gonna have to get my bands Bak from the boss so I can did my exercises. The onyxs bands are too much resistence.

Gonna introduce the am to my stack Monday. Can't wait
 
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Broke out the old Michael Lewis.... None of my other jerseys fit anymore
 
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135x10
165x6
180x8
145x10

Felt good shoulder wise. I took a high stim drink and wasn't feeling too hot for the flat bench
Incline 95x10x3

Just trying to get a feel for it again. Shoulder had some small little pops, but no pain. Boss said I should add them every other week so I will.

Cuban press
12.5 DBS ( waiting for bb).
Can someone check form?
Did 2 sets of 8 with bb too. It doesn't feel good on the shoulder reversing back down.

2 sets l raise with 10s.

Cable row. 135x10,x9,x8
Face pulls 40x10

Tricep extensions
60x10
80x10, x7
Then did a quick drop set.
 
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I think I wrapped my wrist wrap a little too tight today
 
smoker145 said:
Think so? Hand started to go a ill numb so I took it off to let my hand breathe again lol I like these wraps thou, they suit me
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Those were my first wraps. They lose their stiffness pretty quickly. The super heavy ones (the black and white ones) maintain their stiffness and are a good wrap.
 
Rodja said:
Those were my first wraps. They lose their stiffness pretty quickly. The super heavy ones (the black and white ones) maintain their stiffness and are a good wrap.
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Gotcha. I'll get em when the time comes. For now their pretty stiff, only use em on bench day, so hopefully ill get a good amount of time with em before I have to upgrade.
 
Cuban press: Looks like you didn't bring your elbows high enough at the first portion of the lift. Might be that the DBs you had were to heavy.
 
jimbuick said:
Cuban press: Looks like you didn't bring your elbows high enough at the first portion of the lift. Might be that the DBs you had were to heavy.
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Hard to find a groove, I think I got better at the end. I have never performed an upright row, so it was kinda weird for me.

The barbell was a little easier.

Ill do again on ohp and see what you guys think on my second try out.

Thanks him
 
smoker145 said:
Hard to find a groove, I think I got better at the end. I have never performed an upright row, so it was kinda weird for me. The barbell was a little easier. Ill do again on ohp and see what you guys think on my second try out. Thanks him
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Def do it with barbell. If no barbell, then seated dumbell cleans. You'll like those, it begins as a shrug.
 
Squat day

I've decided to do somolov jr starting in 7 weeks. Squat is ridiculously bad. But I guess it's improving

235x4 pr. I know crazy right?

Here's vid. Any critiques I'm more than happy to hear.

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Rodja
 
If you're on your computer, go into the video editor and rotate the vid.
 
Mine does it too, sucks. I'll turn my head for you, smoker. Because I'm a nice guy.
 
Unrack it with your hips directly under the bar so you don't have that slight forward lean. I'd like to see reps 1 and 4 an inch deeper. After that, my only gripe is that you need to put some weight on the damn bar and challenge yourself. Those were textbook and not challenging from the looks of it. And at the top of the rep BEFORE you begin, brace your abs, get a HUGE breath of air into your belly against your braced abs, and then hold it until your rep is completed.
 
Sean1332 said:
That happens to me when I click the record button when it's upright, or even angled, and then place it on it's side. If the frame isn't on it's side when you hit record, it won't rotate.
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Agh ok that's my problem I guess. I hit record before I put it in position. Thanks for bearing with it boys
 
herderdude said:
Unrack it with your hips directly under the bar so you don't have that slight forward lean. I'd like to see reps 1 and 4 an inch deeper. After that, my only gripe is that you need to put some weight on the damn bar and challenge yourself. Those were textbook and not challenging from the looks of it. And at the top of the rep BEFORE you begin, brace your abs, get a HUGE breath of air into your belly against your braced abs, and then hold it until your rep is completed.
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Makes a lot of sense. Thanks herder. I know about the weight. In the vid it looks easy for me, but I feel so uncomfortable during the whole thing. There will be more weight on the bar next week. Gauranteed
 
smoker145 said:
Makes a lot of sense. Thanks herder. I know about the weight. In the vid it looks easy for me, but I feel so uncomfortable during the whole thing. There will be more weight on the bar next week. Gauranteed
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If you get your back tight, your feet screwed in, and your belly tight and full of air, it'll feel much better. That only comes with time. The first time I had 500 on my back, I thought I was going to die and my spotter wouldn't be able to extract me. It's the reason I was able to come up.
 
Sean1332 said:
Smoker, remember The Dude mentioning creating torque? That's the feet screwing in part
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Oh ok, thanks guys.

I really think hopping on somlov jr will help me. I need to get this squat rolling. I'm making progress with push pull, but squat nada.

So I think being forced to squat more than once a. Week will put me straight.
 
herderdude said:
If you get your back tight, your feet screwed in, and your belly tight and full of air, it'll feel much better. That only comes with time. The first time I had 500 on my back, I thought I was going to die and my spotter wouldn't be able to extract me. It's the reason I was able to come up.
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Life or death situation lol. I felt that way when I benched years ago. No spotter .

Got stuck... No one around. Thank god I didn't have clips. I teter tottered it so the plates slid off lol
 
smoker145 said:
Oh ok, thanks guys.

I really think hopping on somlov jr will help me. I need to get this squat rolling. I'm making progress with push pull, but squat nada.

So I think being forced to squat more than once a. Week will put me straight.
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It will IF your squat form is halfway decent to start. You also will need to establish an accurate max. I'd like to see you go for one of those here in the next few weeks. Make sure Rob is with you so you don't fck this up and so you get some hip drive.
 
Not sure if rob can be with me , as our schedules have been extremely difficult to align recently. It's been over a month since we worked out, and now that he goes to VIP, it's even harder.

If it can't be rob ill do it with my boss. I'm not really sure what my Max is... Ill do 255 next week, see how it goes, and go from there. All goes well 275 is probably it, but well see.
 
Also gonna buy a scale on pay day. Gym said 200. But I think I'm more 195. Excited to break the hundreds... For 20 years this has never happened
 
My thoughts are you should be able to get 300 at least.
 
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