gzt is mostly wasting time

[gzt]

It's particularly good for the presses. Shoulder is not programming (eg programmed overuse or anything), I think I might have tweaked it on some assistance exercise.

[Les Hahn]

Great work gzt, thanks for giving the program a shot. I think Smolov could work well for the additional volume; just be careful with the shoulder.

[bustermonkey2]

I curious as to how Smolov will work for you. I keep thinking I'm going to try it out someday.

[gzt]

smolov jr wk 1 day 1
bench
185x6x6
I did 3 pullups between each set. my right shoulder let me know it existed, but didn't feel bad.

squat
365x3x5
my plan is to do like a 3x5 squat or something on monday and a heavy set of 5 on Friday or something, just to keep things moving, not pushing it hard too hard. I might do deadlifts on Wednesday or something. I don't know.

What I'm listening to right now:



I saw them on their 2007 tour. It was amazing.

[gzt]

smolov week 1 day 2
warmup included set of 15 light face pulls.

bench
200x7x5
shoulder was mildly annoyed, so I brought the grip in a smidge, that felt a little better.

pullup ladder
1-2-3-4-3-2-1
in between sets

front squat
275x3x3

light machine rows
45#x3x15

[gzt]

smolov week 1 day 3
bench
215x8x4
shoulder not really annoyed today. bar path was a little wobbly.
did sets of 1 and 2 pullups with varying grips in between sets to help count sets.

squat
405x5

[gzt]

smolov jr week 1 day 4
bench
225x10x3
shoulder: meh

deadlift
455x2
365x2x4

[gzt]

smolov jr wk 2 day 1
bench
190x6x6

squat
375x3x5

students are starting to come back, the gym was rather full today. ugh. As you can see, I'm going with the 5/10 increase plan rather than the 10/15.

[gzt]

smolov jr wk 2 day 2
bench
205x7x5

some pullups

face pulls
30x20
70x10
110x10
130x5
the higher weights were throwing me off balance

ez bar kurlz
+80x5,8,8
first set was short to see how it felt and it was odd on the forearms. fixed grip for last two sets.

no leg work.

[gzt]

smolov jr wk2 day 3
bench
220x8x4

no leg work. drank a bit last night, worn out this morning.