i did the same thing :(

fawk bro, what do now?

just wait 2 days and let rotator cuffs recover and then continue from where you left off?

i just continued on as if i did do it

at red_sir, this is you

http://us6.memecdn.com/Weight-Liftin...i_o_106032.jpg

Starting the smolov program, shit is pretty tiring. Did a few sets of rows after the squatting. Felt like dying.

goals for next year: 4plate squat :badpokerface:

What's your current 1RM at LC21? Are you doing smolov with your actual 1RM?

1RM is arous 325 now. I put in 320 as my 1RM.

Jus starting the basic introduction to smolov right now
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That's a good time to start. I think you'll get to at least 4 plates by the time you're done the intense cycle.

Trying to get back into squats... Holy shit almost blacked out dragging my ass back to the locker room.

Gym being good to me lately.
PR on the incline dumbbell 91x8 (last rep was spotted, so technically 7).

Noticed major differences in strength gains after incorporating two push days into my routine.

BIGGG DAAYYYY, FINALLY PASSED 200LBS ON SQUATS :fuckyea:

squats : 205lbs 5x3 MAXED AT 225LBS (its a personal best okay, dont hate :okay:)
bench : 195 5x3
deadlift : MAX OUT AT 345LBS :fuckyea:

Did the dtp bicep workout again. Could barely curl the bar + 20's. :okay:

Holy fuck. My 2 personal trainer sessions for form were worth every. Fucking. Cent. Squats and DL's have gotten heavier, and easier with simple tips and form adjustment. I am so excited to where I'm heading with my lifting after only a short month back into it.

these stretches saved my fucking life. I couldn't squat properly or heavy for the past 2 months because of hip problems. Tried these today and boom 300 felt easy.

yeah man, pushups are the secret to building a super jacked chest. most people won't do them because they think they're too easy

I think it's good to do push ups with a plate or more on your back. If you can do about 30, you need more resistance. I do the same with dips or sit ups, add extra resistance.

Did 315x2 squat today, with the added bonus of good depth. Depth was always lacking when I got heavier in squats. I believe I've determined why. Pointed my toes almost 45 degrees and it helped. Feet were a little more than shoulder width apart, instead of wider like usual.

I used to take the advice of others and tried to point my toes at an angle they recommended. I now believe it's different for each person.

^
I don't like to force my toes into a 45 degree angle. It just feels unnatural for me. I just do what feels most comfortable for me and in my case is just a slight angle outwards and feet slightly wider than shoulder width.

holy fuck ive been wanting to stretch that out for years. now I know!!!!

I keep my weekends as a break day, then I go hard during the week. I'm almost benching 300 5 x 5. I've never had a goal that I've been so determined to reach. Even if it is just a number.

Meowjin, you are nuts. You still haven't been lifting that long, I can't wait to see what you can do when you progress to the intermediate stage and beyond.

@jordan, 30lb PR on deadlift today! Smolov is awesome. Did you do the intense cycle too or just base?

fuck jay cutler in town and had to work one day we will meet jay one day
still got my mag signed

http://i50.tinypic.com/ff0io9.jpg

looks like hes dropping a deuce lol

I don't even know what my long term goals are anymore.

I'm contemplating just going for strength but I think my first goal is to cut the remaining fat off my body. I can fit into a 34 sized jeans again.

I'll just keep sticking with the 5x5 and cardio and clean diet. I only need to lose 30 more pounds. I think. I hope. haha.

havnt done weighted squats in a very long time and managed to do two plates for 8 reps at the end of the workout feelsgoodman.jpg