Commanding My Body

[Commander]

Originally Posted by superbilt

Your priorities are right. Also, you have made some tremendous progress on the squat.

Thank you on both accounts.

Originally Posted by superbilt

Keep it up.

I plan to, after I test my max, I get a 2 week easy meso cycle and then the final Intense Meso. That's gonna get tough.

[Commander]

Meet the Teacher last night for my 5 year old. He starts Kindergarten soon and he is super excited. Later, I found 15 minutes where I could sneak to my basement and do 75 push ups and 37 pull-ups. Tonight is Smolov, 305 for 5 sets of 7.

[Commander]

Smolov Base Meso Week 3 Day 2

Bodyweight: 186.5

Squat
305 5x7

Bench
220 4x7 (only got 6 on 4th set, I knew the 7th rep wouldn't go, so I racked it)

DB Row
82.5 4x7

Light FST-7 style arm work with EZ bar curls and EZ bar tricep extensions

Two more works --> rest for 5 days or so --> Test max, my halfway goal is 400.

[antisteroids]

Originally Posted by Commander

Smolov Base Meso Week 3 Day 2

Bodyweight: 186.5

Squat
305 5x7

Bench
220 4x7 (only got 6 on 4th set, I knew the 7th rep wouldn't go, so I racked it)

DB Row
82.5 4x7

Light FST-7 style arm work with EZ bar curls and EZ bar tricep extensions

Two more works --> rest for 5 days or so --> Test max, my halfway goal is 400.

Thats more than I have ever bb benched in my life..everyone likes to ask that universal question "Hey bro how much ya bench"[I GET THIS QUITE OFTEN]
My response is always I dont know!...

[Commander]

Originally Posted by antisteroids

Thats more than I have ever bb benched in my life..everyone likes to ask that universal question "Hey bro how much ya bench"[I GET THIS QUITE OFTEN]
My response is always I dont know!...

Well, unless you want to do a powerlifting meet, who cares how much you bench.

Smolov Base Meso Week 3 Day 3

Bodyweight: 187

Squat
320 7x5

Bench
230x2 (first set didn't feel right)
230 4x4
230x5 (finally got the 5 reps on the last set, the other sets my 4th rep was slowing down enough that I wasn't sure about a 5th rep)

DB Row
87.5 5x5

Finished with FST-7 style work on EZ barbell curls, EZ bar tricep extensions. Then I hit up weighted side planks, weighted regular planks, foam rolling and stretching.

320 felt real good! This was a huge PR, my previous best was 320 for 2 sets of 4 and a set of 5 at a bodyweight of 200.

Last workout is 340 for 10 sets of 3. Then rest.

Diet Update:

I have been bulking for 6 weeks now, and I am back to where I started, lol. I initially lost weight when I upped the calories because my metabolism sped up like a rocket. I started at 186, went down to 184, now I am back at 186 for last week's average weight.

[misterjaydubyoo]

Squat 320 7x5

Good job. That's a lot of volume with a lot of weight my man. You have come a long way on squats. I dunno when you are scheduled to, but whenever you test your max I am sure you are to going to be pleased. I haven't followed in a while, but as I expected, everything looks to have improved significantly. Consistency!

[Commander]

Originally Posted by misterjaydubyoo

Good job. That's a lot of volume with a lot of weight my man. You have come a long way on squats. I dunno when you are scheduled to, but whenever you test your max I am sure you are to going to be pleased. I haven't followed in a while, but as I expected, everything looks to have improved significantly. Consistency!

Thanks jw, I test in roughly 1 week.

[misterjaydubyoo]

Good deal. I bet you are excited. Its always fun to test yourself, b/c you know you are gonna beat your previous best.

I will stay posted.

[Commander]

Originally Posted by misterjaydubyoo

Good deal. I bet you are excited. Its always fun to test yourself, b/c you know you are gonna beat your previous best.

I will stay posted.

I just read what you said about video's in your journal, you are right, they are a great way to check technique. I haven't done one in a while, I hope I can borrow a camera to record my squat max attempt.

No workout last night, it was my wife's birthday (she's 31 now), so I skipped it so I could cook dinner, do some extra cleaning and then take the family out for ice cream to make my wife's birthday special. She appreciated everything, so it was all good. Tonight should be 340 for 10 sets of 3, squat.

I almost forgot....woke up this morning and decided to measure my waist. It was slightly under 33.25 inch. I know this doesn't sound good to many of you, but if you look at the pictures in my profile or even my avatar (well, I am not sure if the avatar really shows the wide hips well, but regardless), I have wide hips. I don't think I could get my waist much smaller. Looking at my profile, my stomach was super flat, it felt great. To compare, roughly 14 months ago, I was at the same weight (roughly 185), but not the same body composition, and my waist was between 34.5 and 34.75. At the height of my bulk when I was 200 lbs, my waist was 35.25.

So I have cut a lot of fat, I am going to sound like a women on this, but I even tried on an old pair of polo swim trunks that I used to love but, sadly, grew out of over the years. I fit into them comfortably due to the reduced fat around my midsection.

Just FYI, this picture helps you see my wide hips, you can see that I do not have a nice natural v-shape, rather, my torso is more trunk-like unfortunately.

[Commander]

Bodyweight: 184

Smolov Base Meso Final Workout

Squat:
warm-up, worked up to a walkout and 8 second hold with 420

Squat - work sets
340 10 sets of 3

supersetted with

Bench
245 8 sets of 3

DB Row - during rows, did my stretching & foam rolling
92.5 8 sets of 3

50lb EZ Bar, alternate 8 reps curls and 8 reps lying tricep extensions, no rest for 6 sets.

This squatting was a huge PR. As I mentioned previously, last time I was squatting at near this level was at a bodyweight of 200!