gzt is mostly wasting time

[gzt]

press
175
185
195!
135x4x4

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

[bustermonkey2]

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.

[gzt]

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.

[gzt]

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.

[gzt]

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

[gzt]

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.

[bustermonkey2]

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

[Eiji]

Nice Bench GZT! btw what's your bw?

[gzt]

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

[gzt]

squat
415x2
330x4,4,4,8
I was getting kind of crampy, so i stopped at 8

leg kurlz
150x5
170x5
200x10