CYLER WEDGE

Bloomsburg University Exercise Science major
Pre-PT track
USMC Vet.
Gym Nerd

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Looking into Smolov progression for my squat. Alex Bromley does an amazing job of outlining the rep-schemes and precautions.

The DREADED Smolov EXPLAINED: Review of the Plateau-Busting High Frequen... https://t.co/NAhXqu5ic9 via @YouTube

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Excited for the next phase of training. Hoping to come out of this program with a +100 lb PR from my initial max on back Squat and surpass my lifetime goal of squatting... I guess I’ll need a break goal then.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Taking a deload is giving me anxiety; I want to start lifting heavy again but I guess that’s how I know the deload is working. Last week I felt differently on the topic.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

When comparing loaded hip hinges with neutral vs externally rotated hips and neutral vs adducted hips (examined individually), both of the later have more hamstring activation excluding the semi-membranosus. - Raki Kawama Et. Al.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Doing some box squats and light weight speed reps on bench press during my Deload week.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Tried a new squat variation today, forced negatives with 105% of a 1RM. Essentially it’s everything a regular squat is accept you lower slowly into the catches and don’t come back up.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Wrapping up week 6/13 of my squat program. Failed at a true 1rm attempt yesterday. Decided to AMRAP my previous 1rm and got 5 reps, this puts my projected 1rm at just below my failed attempt yesterday.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Learning about some of the muscles of the hip- thigh today is helping me understand my body better. Instead of a “tight groin,” I now better understand specifically what muscles are tight and need attention.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Going to do some light body weight work today. I need to get blood flowing for some active recovery.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Worked on developing explosive power with some cleans today. Giving the joints a rest from heavy work until Tuesday when I’ll max on Squats.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Did some upper body push work in the form of flat bench today after my squats. Worked up to a top set of 2 with 320 today working on building my strength.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Still getting used to hearing/ watching myself talk on the video assignments. I’m glad it’s pushing me outside of my comfort zone; this is where personal growth happens.

#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Week 4 of #Smolov ✅
10x 3 at 365 and I’m spent.

Completed 46,000 lbs of working set squats this week, another ~47,00 to come next week.

I had to switch to a SSB today and favor my upper back to allow my tight and fatigued low back to recover.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Still doing Smolov... starting to get crushed by volume. If a program advises calculating everything off of 90% of a 1RM, do it!
Week 4/13 session 3/4: 7x5 at 355lbs
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

#smolov is kicking my butt. Finished week 3 today. The worst is yet to come but I’m excited to see what my body is capable of. Got another 45,000 lbs of back squat volume schedule for next week.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Yesterday’s squat session! 5 sets of 7 @320 lbs (last set shown) It turns out that when training specifically and doing sufficient recovery work, the body can handle considerable volume AND intensity.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Helped one of my friends work on his deadlift today. Hips were rising too fast out of the bottom; paused reps and trust falling into the bar fixed most of the issue!
Still progress to be made!
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Meal prep. Quinoa at the bottom, ply dough around the sides, scrambled eggs, pepperoni and feta cheese in to fill. Topped with Colby Jack cheese.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

This week was a volume deload, collectively I’ve only performed 4,000lbs of working sets. Here’s my lifts for next week, 45,000lbs of squat working sets.

I know the deload was effective because I’m itching to get under some heavy weight again.
#BUExSci294

[CYLER WEDGE @CylerWedge]

@KyleBeyerPhD

[CYLER WEDGE @CylerWedge]

Accumulating some wear and tear on my elbows from high frequency squatting + not being mindful of the little details. Pull the elbows back and towards midline if the body... not down below your shoulders. Lessons learned the hard way are harder to forget.
#BUExSci294