Face pull - 7.5x8x4
BB bench - BAR, 95, 1340x6x6
DB pull over - 20, 35, 40x8x2
Reverse peck fly - 40x15, 55x10x3
Sternum chin up - BWx6x2
Front squat (pause) - BAR, 95, 115, 135x3
Good work. My bench setup has been feeling pretty good recently, no more shoulder irritation. Missed following a program (last one was 531) and wanted to structure my training for a bigger bench. This program appealed cause I love high frequency training and thought the stretching/tissue releasing I’ve been doing recently will allow me to run this program injury free while adding lbs to my bench. Will focus on maintaining shoulder integrity and if I feel an injury coming I may stop the program. Had enough of injuries. Exited for the next few weeks of training.
Sumo DL (pause) - BAR, 135, 225, 315, 405x4x4
Front squat (pause@bot) - BAR, 95, 135x5x5
Rope Y raise - 2.5x8x3
Single leg lying leg curl - 40x10x2, 50x6x2
Single leg seated leg extension - 30x10x2
Back extension - BWx12x3
Great workout. Front squats are going really well. Loosening my triceps and lats from years of accumulation is making a world of a difference in all my movements. Hitting ROM that I haven’t in a while.
Face pull - 7.5x8x3
Rope Y raise - 2.5x8x2
BB bench - BAR, 95x5x2, 150x5x7
DB pull over - 20, 35x12, 40x10x2
Wide NG pull up - BWx6x2, BWx4
Wide NG pull down - 85x10x2
Reverse peck fly - 40x12x3
Front squat - BAR, 95, 135, 155x3x2
Feeling great! Each day is feel better than the last. Muscle smashing and stretching daily, as well as not overtaxing my CNS everyday is doing wonders. Really changed my perspective towards training.
Hells angel is where i’m making a snow angel with my arms facing the floor. Not sure what to call them but it’s suppose to work my traps and rear delts, and help with my scaplua retraction.
Blugarian split squat - BWx10x2, 25x10x2
Front squat (pause) - BAR, 95, 135x5, 165, 175x3x10
SG RDL - BAR, 95, 145, 175x8x4
HS leg curl - 30x10x3
Felt really lethargic this morning. Been eating a lot more than normal (~5k/day), less than normal mobility/stretching done, but everything will return to normal after tomorrow when my relatives from England leave.
Bench press - BAR, 95x6, 135, 165x4x8
Reverse peck fly - 25, 60x10x3
NG pull up - Bwx9x3
Front squat - BAR, 95, 135, 155x3, 135x8x3
Upper back soreness from front squatting is unreal and, to a smaller degree, from retracting my scapula while benching. I usually feel back soreness around my lats or lower back which may be why I’ve developed issues with retracting my scapula properly. They’ve never been worked properly! Unlike chest/leg soreness soreness in the upper back makes me feel tired/wanting to lay down all day.
Hip adductor - 70x20, 100x15, 130, 145, 160x10
Single leg lying leg curl - 30, 40x12, 50x10x3
Front squat (pause @ bot) - BAR, 95x5, 135, 155, 185, 205x3x4
Blugarian split squat - BWx12, 45, 50, 55x8
Single leg back extension - BWx8x3
Face pull - Red, Yellowx15x3
Bench press - BAR, 95x8, 135x5, 155, 180x3x10
DB pull over - 20, 40, 50x12, 55x10
Peck deck - 70, 100x12
Reverse peck fly - 40, 70x10, 75x8x3
Rope tricep overhead extension - 17.5, 27.5, 32.5x12
Chin up - BWx8-10x3
Definitely improved my technique and repaired my scapula issue during my first cycle of smolov for bench. Bench press felt the most stable today and sets were completed the quickest relative to other 10x3 days.
My recovery process:
Years of training without much attention to mobility and balance I had developed a mass of scar tissue that limited my scaupla movement. This also accounted for my sc joint to stick out. No chrio or physiotherapist I went to were able to diagnose the issue, they simply told me top 1) stop working out or 2) get surgery. Luckly I never gave up and after some internet searches and lots of trail and errors I finally found a solution that worked for me.
Things are returning to normal, everything is feeling great. This experience was definitely a valuable learning experience, along the way I experimented with a lot of new movements which I think will serve to be helpful in future training. My next move is to get my front squat in a front rack position to 315 and my bench press to 225 before the new years. I will attempt to do this following a modified 531 program I tailored for myself.
