The Jimbo Slice memorial thread, feat Nate Dogg - The new Off Topic thread

Alf Veedersane · 06-10-2017 1:42pm

Calculator with 5kg increments plugged in is just that....10x3 on Wk 2 is 5kg heavier than Wk1 and same for Wk 3 vs Wk2. Unless I'm missing something in the question.

I would question using it back to back, just because of the volume and that it's essentially a peaking program or is used as such. Certainly not on bench anyway. I'd be inclined to leave a minimum of 2/3 weeks before rolling again.

Mellor · 06-10-2017 4:36pm

Alf Veedersane wrote: »

Calculator with 5kg increments plugged in is just that....10x3 on Wk 2 is 5kg heavier than Wk1 and same for Wk 3 vs Wk2. Unless I'm missing something in the question.

The calculators will put out whatever you tell them.

The actual program isn't a fixed increase. It's 2.5kg to 5kg each week.
I added 5kg, in week two. Not sure if I should go for another 5kg for week 3 or dial it back. I was wonder what others added.

Considering adding an extra week, turning it into +5, +7.5, +10kg

Alf Veedersane · 06-10-2017 4:48pm

Mellor wrote: »

The calculators will put out whatever you tell them.

The actual program isn't a fixed increase. It's 2.5kg to 5kg each week.
I added 5kg, in week two. Not sure if I should go for another 5kg for week 3 or dial it back. I was wonder what others added.

Considering adding an extra week, turning it into +5, +7.5, +10kg

Fair enough . I just did 5kg across the weeks

LincolnHawk · 06-10-2017 7:37pm

5kg then 2.5kg.
I actually found the last week 'easier' to get through the sets, although the soreness was like I've never experienced

BossArky · 08-10-2017 5:47am

Mellor wrote: »

2 questions for anybody who has ran Smolov Jr for bench.

Add 5kg both weeks, or should the second increase be 2.5kg?

Can it be successfully ran back to back or in close succession.

I have not run it 4 days a week, but my bench training is loosely inspired by it.

A good bench tip from an ex-training buddy years ago has allowed me to make consistent gains in the almost 4 years since I started my own bench plan on Nov 19th 2013 -> take the Smolov Jr sets/reps both run it at half pace (i.e. twice a week vs. four times).

Initially I used to add 5kg between days and waves. Nowadays (as it is peaking heavier & elbows get battered from Squats too) I found the following works well:
- add 10kg between Day 1 & 2, then 5kg between days 2 to 3 and 3 to 4
- repeat that first mini wave by adding 5kg to the starting base from wave 1
- start wave 3 by adding 5kg to wave 2.

The 10kg jump between days 1-2, 5-6, and 9-10 allows you a lighter day at the beginning of each wave as a bit of a breather.

Blacktie. · 12-10-2017 10:00am

Back to normal training Tuesday. Everything feels all fine.

Well besides for my body being in bits from DOMS! That and I couldn't even pull 200kg yesterday. Bleh I need all the strength back in 3 weeks.

laserlad2010 · 15-10-2017 9:19pm

Anyone watching the big mammoths in the USAPL? Great way to spend my Sunday night...

Big Ray Williams just mistimed his bench due to the safeties being too high...

TRS30 · 15-10-2017 9:31pm

laserlad2010 wrote: »

Anyone watching the big mammoths in the USAPL? Great way to spend my Sunday night...

Big Ray Williams just mistimed his bench due to the safeties being too high...

Can't get use to the lbs, have to keep dividing by 2.2....

Alf Veedersane · 15-10-2017 9:56pm

TRS30 wrote: »

Can't get use to the lbs, have to keep dividing by 2.2....

They give the kg figure in the info bar on the top left...

TRS30 · 17-10-2017 10:10am

Alf Veedersane wrote: »

TRS30 wrote: »

Can't get use to the lbs, have to keep dividing by 2.2....

They give the kg figure in the info bar on the top left...

Thanks Alf. Was watching on my phone while watching something else on the ipad and feeding Junior so never noticed.
Ibs or Kg, were some serious weight being moved!

Alf Veedersane · 17-10-2017 6:46pm

17-year-old CJ Cummings cleaning and squat jerking 180kg

https://www.instagram.com/p/BaWAjoZFAcQ/

Mr. CooL ICE · 18-10-2017 8:18pm

I wonder how I'd do if I had some Icelandic nutters screaming at me too

Caliden · 20-10-2017 3:24pm

Messabout day as I felt like I was coming down with something.

I've come to realise I've got **** coordination when trying to teach myself the clean and jerk.

Brian? · 24-10-2017 5:36pm

Went made on the flute work yesterday. Walking like John Wayne today, disaster. Spent the day in a management course, which involved a lot of standing in groups. Bastards.

Mr. CooL ICE · 24-10-2017 5:41pm

Brian? wrote: »

Went made on the flute work yesterday.

Alf Veedersane · 24-10-2017 5:52pm

Nicolas Cage wrote: »

I wish i could like that as many times as it deserves

caviardreams · 24-10-2017 7:00pm

Brian? wrote: »

Went made on the flute work yesterday. Walking like John Wayne today, disaster. Spent the day in a management course, which involved a lot of standing in groups. Bastards.

Only one thing worse than glute DOMS: management courses

:mad:

LincolnHawk · 24-10-2017 8:22pm

Careful doing flute work in the gym, you could end up on the register

Alf Veedersane · 24-10-2017 8:31pm

LincolnHawk wrote: »

Careful doing flute work in the gym, you could end up on the register

Vloggers register?

LincolnHawk · 24-10-2017 11:20pm

Alf Veedersane wrote: »

Vloggers register?

No, the one that fails your garda vetting

BadBannana · 28-10-2017 2:41pm

My knees feel like poo after today's squatting. I shouldn't have tried cutting off at parallel. For a long limbed fella a narrow stance with my ass to the floor works best

Mr. CooL ICE · 28-10-2017 5:24pm

BadBannana wrote: »

My knees feel like poo after today's squatting. I shouldn't have tried cutting off at parallel. For a long limbed fella a narrow stance with my ass to the floor works best

Do your knees cave at any portion of the squat?

BadBannana · 28-10-2017 5:26pm

Nicolas Cage wrote: »

Do your knees cave at any portion of the squat?

Usually not, my problem is I'm always freaked out by longer sets and cutting depth so I can complete all my reps.

Alf Veedersane · 28-10-2017 6:48pm

BadBannana wrote: »

Usually not, my problem is I'm always freaked out by longer sets and cutting depth so I can complete all my reps.

You could probably do with dropping back the weight. If you're freaking out about being able to complete a set and form is changing as a result, then drop back the weight.

Your reps shouldn't ne changing in terms of technique. Bar speed can slow but your form should be consistent.

Alf Veedersane · 28-10-2017 9:41pm

Belkin pulls 440kg.

https://www.instagram.com/p/BazOCx2Bdri/

K tnx bye.

BadBannana · 29-10-2017 1:34am

Alf Veedersane wrote: »

You could probably do with dropping back the weight. If you're freaking out about being able to complete a set and form is changing as a result, then drop back the weight.

Your reps shouldn't ne changing in terms of technique. Bar speed can slow but your form should be consistent.

You're right really.

Brian? · 29-10-2017 12:46pm

Alf Veedersane wrote: »

Belkin pulls 440kg.

https://www.instagram.com/p/BazOCx2Bdri/

K tnx bye.

Phenomenal.

Alf Veedersane · 29-10-2017 1:07pm

Brian? wrote: »

Phenomenal.

...and beltless.

TRS30 · 31-10-2017 11:20am

General question..........Do people find there can lift less inclined compared to flat bench? If so, roughly how much?

Mellor · 31-10-2017 11:57am

TRS30 wrote: »

General question..........Do people find there can lift less inclined compared to flat bench? If so, roughly how much?

Yeah everyone does. Weaker movement.
How much less depends on the angle. The steeper it is, the weaker. All the way to overhead press. Which is about 60% of bench

The Jimbo Slice memorial thread, feat Nate Dogg - The new Off Topic thread

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