The Golden One - November 07, 2014


Voiceover. Smolov Jr Bench Session 1


Episode Stats


Length

8 minutes

Words per minute

136.83183

Word count

1,169

Sentence count

90

Harmful content

Toxicity

5

sentences flagged


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

In this episode of The Voice of the Gods, I talk about my first bench session of the season and how to get a bigger chest. I also talk about how to improve my deadlift and deadlift technique.

Transcript

Transcript generated with Whisper (turbo).
Toxicity classifications generated with s-nlp/roberta_toxicity_classifier .
00:00:00.000 Greetings true friends, proud Spartans and pale orcs and welcome to the voiceover of the gods.
00:00:11.760 Now we see the cloak of wood elephant wisdom at the bench for the hench. So I'm back to regular
00:00:20.820 training again after my meet. This is the first session of the small of junior for the bench.
00:00:27.480 So six sixes on 120 kilo and you see those nice post controlled movements right there. So this is
00:00:40.260 the first session and you bench four days a week. That's a good amount. High frequency because I need
00:00:49.020 to get a better bench. I need to get a bigger chest as well as I might have mentioned. There is Eric the
00:00:56.420 beard of glory. He was in my powerlifting meet video as well. He actually beat me in the deadlift so I'm
00:01:08.900 gonna take my revenge on him later on. Really glorious pale orc right there. Going into the second set
00:01:21.860 right here. And now you'll notice my... I'm just gonna let myself lie down. My bridge actually isn't...
00:01:34.340 I don't even know if you say that in English. Yeah bridge. That isn't that steep. So my range of motion
00:01:42.920 is still quite long. You see there push it up quite a bit and that's um you know I could utilize a steeper
00:01:51.000 bridge to reduce the range of motion but I have no interest in detracting from my hypertrophy just to
00:01:59.320 get a better number on the bench. Like I still want to grow the chest as much as possible and move as much
00:02:05.240 as far as possible. Otherwise you kind of lose the purpose of powerlifting. Powerlifting for me is
00:02:13.320 building muscle and acquiring strength and not shortening the range of motion to get a good number.
00:02:22.680 That's just my opinion but that's why I like powerlifting anyway. To have you know properly
00:02:30.760 scheduled programs to increase strength in order to increase muscle mass. So keep that in mind. You see
00:02:40.920 there it's um it's good enough. And I keep the glutes in the bench at all time. I got red lighted on that
00:02:53.880 in the meat actually that I um you know lost contact between the glutes and the bench.
00:02:59.720 And there I tried to do a sit up. And there you can see my gains quite a bit actually.
00:03:06.440 So this week has been benching. I haven't really begun with any Russian squat routine. I'm just going to
00:03:12.280 take it easier on the squats for a while. I progressed really good in them. So now it's more you know a
00:03:19.880 bit of a recovery phase. I've gone so fucking hard the last two months. So I'm just gonna take 0.95
00:03:26.920 some time. I'll still do go hard on the bench. But otherwise I'll just relax a bit and do some
00:03:32.920 traditional bodybuilding work. And then when I feel really... Oh look at those gains. Sickening! Sick!
00:03:39.720 With physique! And yeah some you know for the lols bodybuilding work. And then I'll go back to 0.92
00:03:48.600 and squatting heavy. And soon I'll also show some deadlifting from me because I have
00:03:58.360 in accord with my true friends at this gym decided that I shall restructure my deadlifting technique
00:04:07.000 so I don't lose my back. And that's also one of those things you might think I'm really cocky and
00:04:15.480 everything but I'm really humble as well. So I really listen to critique. So I'm just gonna take that
00:04:26.840 right now for to get a better lift later on. I could just you know train on with the current
00:04:34.840 technique but that's not it's not the perfect technique so I'm gonna change that in the deadlift but
00:04:39.560 more of that later on. So that was my last bench for the hench set. My sixth set for this session. So
00:04:47.160 one smaller bench session done. And you always pose in that mirror. Always pose. Because the
00:04:55.400 lightning is really sick. You can see that I'm the golden one. They're completely great. So this is actually
00:05:01.320 I have to thank Jason Blaha aka Juggernaut Fitness for this little idea. After every bench session I do
00:05:10.040 three threes on 85% of my one rep max in the push press. There is Natty Mike. One of the truest actually aka
00:05:22.280 handsome Mike aka Mike with a glorious beard aka shredded delts bra aka juicy bra. Yeah he is a true friend
00:05:41.800 indeed and now you can't really see his delts but he has a very good off-season form so he when he gets
00:05:48.760 cut or shred again it takes him like two weeks because it's really good off-season form. Yeah I was
00:05:53.880 saying three threes in the push press. That's the first accessory movement to the bench. And if you
00:06:02.680 look at my range of motion here I touch the upper chest. Boom! Go all the way up. So you see it's a
00:06:08.120 really long fucking range of motion there. And that's exactly how I like it. You know recruiting 0.97
00:06:14.360 chest upper chest front delts middle delts and triceps in that movement. So really solid choice.
00:06:23.880 Greetings students is what I would say there. And so that's why I like the the overhead press the push
00:06:31.640 press. Just you know get a lot of weight up over over the head and see there boom really long. So keep
00:06:39.240 that in mind even if you have a really short range of motion in the bench you can utilize you know the
00:06:45.080 this long from the chest and up. And also go all the way to the chest because in the in the beginning
00:06:54.120 of the movement it's more the the chest is working and you know you get extra training per rep. I see
00:07:00.680 some guys just going to the nose or whatever and then they push it up. That's not glorious enough.
00:07:08.920 Let's say so this is only 150 kilo and I'm doing the hook grip so I don't tear my biceps or anything
00:07:17.640 like that. And what I'm trying to do there now I'm just I'm just training the technique this this little
00:07:24.760 video like these clips is more for my benefit to be honest. I'm trying to utilize my legs more so I'm
00:07:34.680 trying to push down the ground. I'm not trying to rip up the weight I'm trying to push down the ground
00:07:41.160 and that's like the cue I have. So I try to sit back down push it through the floor and then just
00:07:49.720 head up and push it down. So keep in mind this is not the perfect technique this is more for me so I can
00:07:55.720 see basically where I'm at how the technique looks. Yeah I have some really really strong guys at this
00:08:04.040 gym that can help me and I'm ever so willing to take their advice in on how to do stuff. So that's
00:08:11.800 really really really appreciated. So yeah that's that was the third third fucking voiceover third 0.99
00:08:27.240 voiceover. And who am I? I'm the juicy one XFXL. BOOM! 0.99