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Thread: gzt is mostly wasting time

  1. #381
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    Jul 2009
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    press
    175
    185
    195!
    135x4x4

    I figured I'd test a heavy single. tried 200 twice, failed. new PR, though!

  2. #382
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    Mar 2011
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    Sioux City, Iowa
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    Nice press pr! I'm looking forward to your bench test as I am considering a smolov run in the future for either bench/squat.

  3. #383
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    At the very least, it gave me a true 10# press PR without pressing in four weeks. Oddly, my shoulders felt fine all during the program, but the last few days - after getting off the program and doing no arm work for a few days except a few pullups - I started getting some real pain between my shoulder blades. Hmm. I think it might be postural - I've been bent over the keyboard typing up a lot of crap lately.

  4. #384
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    Jul 2009
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    Iowa
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    deadlift
    415x2
    365x4,4

    lat pulldown
    90x3x10
    per arm

    facepulls
    30x2x25

    shoulder bothering me - between the shoulder blades. it was doing it before the press pr. annoying.

  5. #385
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    bench test
    275
    285
    225x8

    I thought of trying higher, but I didn't really eat lunch and this felt tough. So I'll stick with 285.

    pulldown
    90x3x10

    thumbless grip hammer kurlz
    40x3x10

  6. #386
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    Jul 2009
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    Iowa
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    copied from program report:

    I just ran Smolov Jr for bench and, after waiting a week, have tested my max.

    TL; DR version: I benched 265# before and 285# after, though I admit both were submaximal. I pressed 185# before and 195# after - these were true maxes.

    Longer version:

    I used this calculator: http://joshmahony.com/weights/smolov_jr.php

    My bench has always been my weak point, but after doing Callador's program for a while, it's been going up steadily with submaximal work and occasional heavy singles. I haven't missed a rep in two consecutive runs of the program. I had a few weeks after the last run of Callador's program where I would have more time for training, so I decided to give Smolov Jr a try. I had finished off my previous program with a 265# paused bench - it was definitely a very heavy single and not maximal, but I'm not sure how much was left in me. As such, it seemed like a good training max to use for Smolov Jr.

    I did the 5/10 pound increase for the two weeks because doing 10/15 seemed like it might be a bit much. I squatted and deadlifted during the first week and a half, but then pretty much gave up on it for the end of the program. I didn't have any problems making any of the lifts on any of the days and my shoulders felt great for the entire program. The week after the program, the muscles beneath and between my shoulder blades started acting up, but I think that was mostly because of postural issues: too much sitting hunched over a desk programming with not enough strength training (because I was resting to prepare for today's demonstration of gains) to counteract it.

    Anyway, earlier this week I pressed 195 (previous max: 185) despite not having pressed in 4 weeks. Then, today I benched 285# with a short pause. I felt like I had more in me, just like with the 265, but I didn't want to push my luck. It felt good for the day.

    So, let's call it 20ish pounds on the bench and 10# on the press - with the press, it was a definite max of 185 and a definite max of 195 - 5# more on either failed.

  7. #387
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    Impressive results- I'll have to give it a try in the future.

  8. #388
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    Mar 2013
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    Nice Bench GZT! btw what's your bw?

  9. #389
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    I'm at 250 right now, so the bench isn't as impressive as it could be, but it's going up.

  10. #390
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    Jul 2009
    Location
    Iowa
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    starting strength coach development program
    squat
    415x2
    330x4,4,4,8
    I was getting kind of crampy, so i stopped at 8

    leg kurlz
    150x5
    170x5
    200x10

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