Anton.Torrella Posted May 22, 2017 Share Posted May 22, 2017 Congrats! And don't forget to always slam the hell out of it on the crush! The quicker you bend it the tighter you'll end up at the end - maybe try gripper-style at the end? Good luck getting your cert scheduled! 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted May 22, 2017 Author Share Posted May 22, 2017 12 hours ago, Anton.Torrella said: Congrats! And don't forget to always slam the hell out of it on the crush! The quicker you bend it the tighter you'll end up at the end - maybe try gripper-style at the end? Good luck getting your cert scheduled! Thanks man! I'll try the gripper style crush and see how it goes. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted May 22, 2017 Share Posted May 22, 2017 (edited) Awesome. Look forward to watching you cert the red and cheering you on. Edited May 22, 2017 by Chez 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted May 22, 2017 Author Share Posted May 22, 2017 Thanks man, can't wait! Quote Link to comment Share on other sites More sharing options...
KRC Posted May 22, 2017 Author Share Posted May 22, 2017 5.22.17 Smolov W1D1 Bench - 6x6 @ 162.5SGHP - 6x6 @ 65 The bench was harder than expected. Not sure how benching through soreness thoughout the week will go Quote Link to comment Share on other sites More sharing options...
KRC Posted May 23, 2017 Author Share Posted May 23, 2017 5.23.17 - Smolov W1D2 Bench - 7x5 @ 175SGHP - 7x5 @ 75 Wasn't sure how this was going to go based on how sore I was in the chest all day today, but as the sets went on it got easier. None of them were really difficult, just painful with the DOMS. Quote Link to comment Share on other sites More sharing options...
KRC Posted May 25, 2017 Author Share Posted May 25, 2017 5.25.17 - Smolov W1D3 Bench - 8x4 @ 185SGHP - 8x4 @ 85 Same story as last time - first couple sets were rough, but they became almost easy as it went on. Last set last rep was paused. Still very sore. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted May 27, 2017 Author Share Posted May 27, 2017 5.26.17 (Friday) - Smolov W1D4 Bench - 10x3 @ 197.5SGHP - 10x3 @ 95 Last rep last set was paused, but it was not easy. Soreness not really present today, a day later. Bending tomorrow then onward to week 2 of smolov. Quote Link to comment Share on other sites More sharing options...
KRC Posted May 28, 2017 Author Share Posted May 28, 2017 5.28.17 Unbraced Bending 2/6 IMPs: 1/4" CRS 2/6 IMPs: 17/64" DR 2/6 IMPs: 9/32" DR 4/6 IMPs: 19/64" (fail at 5-3/8") Double IMPs: 5/16" SS (fail at 4-3/8") Single IMPs: Red Nail (1:05) Single IMPs no bands: (1:04) Partials -- Sweep: Single IMPs: 21/64" DR - no movement Crush: 3/6 IMPs: N DR - from 4" to 2" (5 hits) 4/6 IMPs: O DR - no movement 5/6 IMPs: P DR - from 4" to 3.75" (1 hit) Single IMPs: 21/64" DR - from 4" to 2.75" (3 hits) ISOs -- Doubles: 8" Stainless Hex - from 8" to 7.25" (1 hit) Braced Bending 1/2" x 22" 5/8" x 33" (stuck at about 80 degrees - totally out of gas) Not sure what to make of this session, lots of highs and lows. All I'll say for now is that I underestimated toll Smolov would take on my hands and wrists. From the first bend of the 1/4" bar I could tell they were fatigued. Not sore, just not as strong. Chest, shoulders and back felt pretty good all things considered, but this was a slog, with lots of unexpected failures. After week 3 of Smolov there's effectively a week off of weights followed by a bending session 1 week after the previous bending session and I will be monitoring how I feel extremely closely. The goal is red nail and FBBC certs, so if the benching and snatching is compromising that, I'll change something for the 4 weeks prior to the comp. Quote Link to comment Share on other sites More sharing options...
KRC Posted May 29, 2017 Author Share Posted May 29, 2017 5.29.17 - Smolov W2D1 Bench: 6x6 @ 172.5SGHP: 6x6 @ 80 All good. Last rep last set paused. Triceps are sore, presumably due to the crush work yesterday. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted May 30, 2017 Author Share Posted May 30, 2017 5.30.17 - Smolov W2D2 Bench: 7x5 @ 185SGHP: 7x5 @ 90 Last rep last set paused. Halfway through the meat of the program. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted May 31, 2017 Author Share Posted May 31, 2017 5.31.17 Steel Shredder #2 practice 4xOval nails in 9:54. Times per nail, in order were 3:30, 2:40, 2:10, 1:34. Current top 3 are sub-5:00 for 5 nails which is impressive. I have 3 sets of 5 nails left and I can get the hang of this, I'll have to. Heard back from that job of a lifetime - after interviews, I made top 3 but not chosen. On the flip side, a couple hours later, I heard from IronMind that they're setting up a ref for me to cert at Nates' comp! 3 Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted June 3, 2017 Share Posted June 3, 2017 On May 28, 2017 at 3:12 PM, KRC said: 5.28.17 Unbraced Bending 2/6 IMPs: 1/4" CRS 2/6 IMPs: 17/64" DR 2/6 IMPs: 9/32" DR 4/6 IMPs: 19/64" (fail at 5-3/8") Double IMPs: 5/16" SS (fail at 4-3/8") Single IMPs: Red Nail (1:05) Single IMPs no bands: (1:04) Partials -- Sweep: Single IMPs: 21/64" DR - no movement Crush: 3/6 IMPs: N DR - from 4" to 2" (5 hits) 4/6 IMPs: O DR - no movement 5/6 IMPs: P DR - from 4" to 3.75" (1 hit) Single IMPs: 21/64" DR - from 4" to 2.75" (3 hits) ISOs -- Doubles: 8" Stainless Hex - from 8" to 7.25" (1 hit) Braced Bending 1/2" x 22" 5/8" x 33" (stuck at about 80 degrees - totally out of gas) Not sure what to make of this session, lots of highs and lows. All I'll say for now is that I underestimated toll Smolov would take on my hands and wrists. From the first bend of the 1/4" bar I could tell they were fatigued. Not sore, just not as strong. Chest, shoulders and back felt pretty good all things considered, but this was a slog, with lots of unexpected failures. After week 3 of Smolov there's effectively a week off of weights followed by a bending session 1 week after the previous bending session and I will be monitoring how I feel extremely closely. The goal is red nail and FBBC certs, so if the benching and snatching is compromising that, I'll change something for the 4 weeks prior to the comp. Good work here! Where are you buying your HRS from? In the past, I had bought some HRS that actually turned out to be CRS, which made the bend a ton harder. This happened 2 or 3 times, I think (twice from the same supplier). Fighting through stuff like this will make you stronger, when you really need it. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted June 4, 2017 Author Share Posted June 4, 2017 On 6/3/2017 at 7:58 AM, Buccos1 said: Good work here! Where are you buying your HRS from? In the past, I had bought some HRS that actually turned out to be CRS, which made the bend a ton harder. This happened 2 or 3 times, I think (twice from the same supplier). Fighting through stuff like this will make you stronger, when you really need it. Thanks Carl! I think onlinemetals.com. It flakes a lot, which makes me think it probably is HRS and that the length/angle was a weak point for me. Tried it again tonight in fact and got 0 movement. Need to work on the under leg pulling style. Seems to me that it's the only way I could get past this point and the pain is real on my quad/hamstring. Quote Link to comment Share on other sites More sharing options...
KRC Posted June 4, 2017 Author Share Posted June 4, 2017 6.4.17 Unbraced Bending 2/6 IMPs: 1/4" CRS 2/6 IMPs: 17/64" DR 2/6 IMPs: 9/32" DR 5/6 IMPs: 19/64" DR Single IMPs: Red Nail (:24) Single IMPs no bands: Red Nail (:15 PR) Doubles: 5/16" SS (~3:00) Partials -- Sweep: BBW's: 21/64" DR - from 5.5" to 4" Crush: 3/6 IMPs: N DR - from 4" to under 2" 4/6 IMPs: O DR - from 4" to 3.75" 5/6 IMPs: P DR - from 4" to 3" Single IMPs: 21/64" DR - from 4" to 2.25" ISOs -- Doubles: 8" Stainless Hex - from 7.25" to 4.5" This was only the second 5/16" SS bar I've bent to completion under 5'. Much better bending today. Likely because I fell off the Smolov wagon and had a few days of unplanned "rest" :/ I had a family trip this weekend that I totally forgot about, including leaving town at 10am Friday and having no gym access, and Thursday night prep ran over so didn't get a chance to train. I have one this coming weekend too Gonna think about what I do next as comp prep, because clearly the high volume upper body stuff + rest = positive bending results. First thought right now is do smolov over 4 weeks instead of 3. Not sure at this point, and not pleased I'm off track. 1 Quote Link to comment Share on other sites More sharing options...
Donc101 Posted June 5, 2017 Share Posted June 5, 2017 Red in 15 is fast! Good job man. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted June 5, 2017 Author Share Posted June 5, 2017 53 minutes ago, Donc101 said: Red in 15 is fast! Good job man. Thanks Don. Did you contact IronMind yet? Quote Link to comment Share on other sites More sharing options...
Donc101 Posted June 5, 2017 Share Posted June 5, 2017 Yes, they said they are setting everything up. Are you training the grip events for SJ4 or just concentrating on bending? You think the benching has helped with your crush? Quote Link to comment Share on other sites More sharing options...
KRC Posted June 5, 2017 Author Share Posted June 5, 2017 33 minutes ago, Donc101 said: Yes, they said they are setting everything up. Are you training the grip events for SJ4 or just concentrating on bending? You think the benching has helped with your crush? Nice! Good luck. I'm sure you'll kill it. No, no grip training and I'll only be "competing" in the red and fbbc ceet attempts. Don't tell nate! Although it's only been 2 week, yes I think the benching definitely has helped. 1 Quote Link to comment Share on other sites More sharing options...
anwnate Posted June 5, 2017 Share Posted June 5, 2017 7 minutes ago, KRC said: Nice! Good luck. I'm sure you'll kill it. No, no grip training and I'll only be "competing" in the red and fbbc ceet attempts. Don't tell nate! Although it's only been 2 week, yes I think the benching definitely has helped. No No. You will get you red Nail and bastards between 9am and 10am. After that...you will compete...no matter how Crappy you do. After all...I hear the cert isn't legal without the ref signing off on it! 2 Quote Link to comment Share on other sites More sharing options...
Donc101 Posted June 5, 2017 Share Posted June 5, 2017 Ha ha ha, looks like you are doing the grip comp too Kevin. What FBBC certs are you doing? 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted June 5, 2017 Author Share Posted June 5, 2017 12 hours ago, anwnate said: No No. You will get you red Nail and bastards between 9am and 10am. After that...you will compete...no matter how Crappy you do. After all...I hear the cert isn't legal without the ref signing off on it! Hahaha fair enough! So it shall be. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted June 5, 2017 Author Share Posted June 5, 2017 1 hour ago, Donc101 said: Ha ha ha, looks like you are doing the grip comp too Kevin. What FBBC certs are you doing? I asked for the golden hex. Might be punching a bit above my weight, but I can easily bend the 8 and 7.5" bars and have taken the 7" for a good ride a few times. Banking on comp adrenaline. Go big or go home, right? Shiny is probably a safer play ,but I don't think I can handle any more failed attempts on that bar mentally, so going for something different, but close. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted June 5, 2017 Author Share Posted June 5, 2017 6.5.17 - Smolov W2D3 Just picked right up where I left off with the benching. It won't allow me time to do a test between cycles, but the goal is not bench 1RM #'s as much as it is support for bending. Instead of a full week off next week, it will be 5 days. That's the only difference between what I'm doing and what I should be doing. Bench: 8x4 @ 195SGHP: 8x4 @ 100 Last rep, last set paused. Quote Link to comment Share on other sites More sharing options...
KRC Posted June 6, 2017 Author Share Posted June 6, 2017 6.6.17 - Smolov W2D4 Bench: 10x3 @ 207.5SGHP: 10x3 @ 110 Last rep, last set paused but was a bit of a grinder. In other amazing news... ref is lined up for red cert attempt at Nate's comp! This is set up perfectly -- Nate as judge and an attempt in front of so many active benders. Can't freaking wait. If ever I need to keep things dialed in and on point, it's now. Looking forward to the next 5 weeks. 3 Quote Link to comment Share on other sites More sharing options...
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