Храм је. Much more realistic for me considering the deadlift is more taxing on the body. Covering both home cook- and chef-level recipes, the cookbook explores Solomonov's inspiration: the broad territory of foods served in Israel, which pull from its many immigrant groups. Two doctors are in trouble because of their alleged roles in a fraud ring that resulted in $800 million in losses and involved more than. Hey everyone, I just wanted to share my experience with the Smolov Jr. I completely disagree and the strength gains are speaking for themselves. Most Popular Advanced Program. Add the tomato puree and sugar and simmer until reduced by about one-third, 10 to 12 minutes. Players of FC Krasnodar. S. 在up看来，Smolov Jr. The first 2 are best. Add 1 teaspoon baking soda and let soak at room temperature overnight. Grass. Ingredients. ) Soak the chickpeas overnight at room temperature. Add carrots, celery, and onion and cook, stirring, until softened but not browned, about 4 minutes. Solomonov. Tips: Eat . Smolov Jr. Day 3: 8x4 at 80%. These programs not only claim to increase. Chef Michael Solomonov remembers his mother’s parents Alex and Betty as “macher-y cadillac driving” types, he says, who were “very humble, but kind of got blingy in their old age. Item Number (DPCI): 247-04-8891. “It’s like the Jewish meat and potatoes. maybe this after the last day of full smolov. Pulse until a pulpy puree is formed, about 15 short pulses. 5 years of lifting experience and a bodyweight around 92-94 kgs. Village de la Champagne. Name in home country: Смолов Фёдор Михайлович Date of birth: Feb 9, 1990 Place of birth: Saratov Age: 33 Height: 1,87 m Citizenship: Russia Position: Attack - Centre-Forward Foot: right Player agent: prosm Current club: Dynamo Moscow Joined: Jan 12, 2022 Contract expires: Jun. Philadelphia-based Israeli Chef Michael Solomonov is helping to raise money for those injured in the war in Israel by donating 100% of his restaurant sales from Thursday. In a medium pot, cover soaked chickpeas by at least 4 inches of water. In a medium pot, cover soaked chickpeas by at least 4 inches of water. doi: 10. After 3 weeks of squatting 4 times a week and. Michael Solomonov was appointed as a member of the President’s Council on Sports, Fitness & Nutrition on March 24, 2023, for a 2-year term. Commonly, an increase in intensity is followed in tow by a decrease in volume. Tags:How many guests is Lilah able to host? Lilah can accommodate events ranging from 100-300 guests. It first uses pan-frying to char and sweeten the flesh, followed by a second cooking with tons of vinegar. The Smolov cycle builds on itself systematically and of course this sets you up for bigger gains. Hello, r/weightroom!This is my personal review of the Smolov Jr. Eat big, sleep plenty, keep your head in it (mental fatigue sucks), and PVC pipe foam roll. All of my best gains and plateau breakthroughs were running this program. m. With a dance floor, Lilah can host a seated dinner with up-to 250 guests. Pulmonary hemorrhage: A novel mode of therapy. Š´lomo) bio je, prema Bibliji, treći kralj Izraela i Židova, sin izraelskog kralja Davida i žene Urije Hetita, Bat-Šebe. Other than that, it is just too much volume at too high an intensity for most people. 1. Smolov Jr Program for Squat and Bench Press. Day 2 65%x8x3, 70%x5, 75%x2x2,. Some lifters report increases as high as 130 Lb from completing the full cycle. The full Smolov cycle is a brutal 13 week reckoning. Liz. Put the challah slices in the skillet and toast until the bread just begins to color, for about 2 minutes. Dec 20, 2018. version. Smoliv is a Grass / Normal type Pokémon introduced in Generation 9. Preheat the oven to 475°F. Taper – Week 13. Both partners now oversee 22 restaurants in the Philadelphia area. Repeat for 4 weeks. In 2007, he joined Dynamo Moscow. The face comprises two circular eyes, parallel to Smoliv's feet, with one white iris each, and one mouth, whose length is the minimal. Use this easy calculator to see exactly how much to lift on what days of the full Smolov Squat Program. Though, Americans see Israelis and Palestinians as always in conflict, those views are not shared. The Slomowitz family name was found in the USA in 1920. Case in point: the Shakshouka Solomonov whipped up for us during a recent visit to Food Network Kitchen. When startled or attacked, Smoliv will shoot this oil out, slowing its opponent down. The building, which. Layer half the ingredients in a food processor in this order: chickpeas, fresh herbs, vegetables, garlic, and the. Nous vous garantissons le meilleur service à l'égard de promotions en Novembre 2023. Week thirteen: enter the platform and dominate. In 2003, Solomonov’s younger brother, David, was killed while serving in the Israeli army. Incline press. In a nutshell, fast eccentrics physically "tear" up the muscles; a metabolic upheaval from extremely demanding full-body quick lifts "tears" them up chemically with. You don’t have to consume an extra-large pizza with chocolate milk after each session. Michael Solomonov, the owner of Zahav, an award-winning Israeli style restaurant in Philadelphia, was just launching his culinary career when David Solomonov was killed by a sniper just days. Start puréeing and add a few touches of neutral cooking oil so that the consistency just coats one pound of skinless chicken thighs, cut into one-inch pieces. Hey guys, did smolov jr a few months ago - I occasionally see questions coming up here about it so thought I would post my synopsis. As you move towards intermediate or advanced (so if you’ve been lifting longer than 2 months), a deload week every 4-6 weeks is necessary. Smoliv (ミニーブ, Minibu) is a Grass/Normal-type Pokémon introduced in Generation IX. 14. Remove the pot from the oven. in Criminal Justice Studies from the University of North Dakota where he also worked as anDr. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. January 31, 2018. Mix using the stand mixer or a wooden spoon until blended. Author: Michael Solomonov & Steven Cook. Together with his. Oddaja in ogled oglasov brezplačno. . ”. године п. Zahav showcases the melting-pot cooking of Israel, especially the influences of the Middle East, North Africa, the Mediterranean, and Eastern Europe. Combine garlic and lemon juice in a blender. Best jump on squat I believe was friend went from 425 to 465 off base at 165 lbs. Street Date: October 6, 2015. Can you use Smolov for the deadlift. I did Smolov two years ago, and continued lifting for upper body. Sunday, May 7 at the Saligman Campus. However, if you’re ready, willing and able to go through 13 weeks of pure hell, we have something that could potentially add 50-100 pounds onto your existing squat 1RM. Directions. The first week was mentally difficult because I was not used to spending so much time on the bench with. The USAPL Battle on the Border. Directions. ET. I ran this program in conjunction with Nsuns 3 days a week for bench and OHP once my shoulder was recovered. [1] e. Hamachi with Beets and Horseradish. is an abbreviated version of the Smolov squatting protocol. All photos by Gary He for Resy. 1500 Pattison Avenue. Add. 6. (Or sear the lamb over a medium-hot grill for 15 minutes until well browned on all sides and nicely charred in places. Looking for advice from people who have been through a Smolov Jr. It has a round green body with two stubby legs. Published Jun. Players of FC Ural Sverdlovsk Oblast. For someone who has really good base numbers like 285~ i'm sure it's nearly impossible for any program to put up 20lb that quickly,. A takeaway from someone who has trained it frequently, it is a peaking program so don't get frustrated if you lose some of your top end strength. Israeli-born chef and restauranteur Michael Solomonov is known in Philadelphia and across the US for his innovative Israeli cuisine with a twist. So here’s my review: Smolov Jr. By Gary He April 14, 2022. To start for all programs, enter your current 1 rep max squat in the box labeled “Current 1RM” (top of the spreadsheet) in pounds or kilos; round to the. I went from 140 to 150kg during my first. I usually run a full-body routine twice a week (time constraints). Smolov Jr is a 3 week training routine derived from the “base mesocycle” of the Smolov Russian squat routine. 1½ teaspoons kosher salt. ”this is the by far the best app for smolov 13 week as well as the jr. Crack but do not peel the eggs, then return them to the pot with the liquid. I did a little deadlifting, chinning and and reduced bench pressing (3 sets of 5 with about . Film a nonstick skillet with oil and place over medium heat. Looking for advice from people who have been through a Smolov Jr. Merkaz, the newest restaurant from Zahav owners and James Beard Award winners Michael Solomonov and Steve Cook, is now open in Philly with a lineup of warm pita sandwiches and the hummus that made Zahav famous. Normal. That +20lbs is absolutely brutal if you have an appreciable squat max. Review. It can easily go a whole week without eating or drinking. Born in G’nei Yehuda, Israel, and raised in Pittsburgh, Michael Solomonov’s culinary career began in a bakery in Israel. The weights you’ll be lifting in each workout will vary. Usually served from tiny eateries, hole-in-the-wall restaurants, or market stalls, these specialties have passed from father to son or mother to daughter for. All the data is saved in the app so the next time you open the app you know exactly what day you are on. Kindle. Use the Smolov Jr. Inside its fruit, Smoliv stores oil made from nutrients it gathers through photosynthesis, which allows it to go for a. I also used 4 variations instead of constantly comp benching, to avoid. Hummus Masbacha was featured by the Public Broadcasting Service. So, I gained 6 pounds bodyweight, but ten pounds on my 1 RM. A few leaves surround a yellow fruit with a hole on top of its body. Taiwanese takeout and Chinese-inspired cocktails coexist at this spot, with each keeping its own personality. 10,000 calories will indeed help you survive, but so will 5000. Your one-repetition maximum, known as your one-rep max or 1RM for short, is the weight you can lift once but not twice. Pour the oil and garlic over the mashed potatoes. Directions: Mix the ground coffee, cardamom, black cardamom, and salt in a small bowl and rub into the brisket. We accept: Description: The domain name solomonov. $ 128 /month for 24 months ( 10% installment service fee is included) Questions? Call 1-833-878-5115. Bench press will be done 4 times per week, with escalating intensities as the week progresses. The base phase runs for a total of four weeks and sees an increase in squatting frequency and training volume. maybe this after the last day of full smolov. That's not to say the book is rigid and uncreative, quite the opposite — Solomonov has fun. With this Smolov Jr. Mikhail Solomonov, MD is a health care provider primarily located in Cedar Knolls, NJ, with another office in Randolph, NJ. Right. ET. ago. Michael Solomonov has become an ambassador of sorts for Israeli cuisine. Set a rack inside a roasting pan. Add the Aleppo pepper, cumin, coriander, fennel seed and paprika to the pot and continue to cook over medium heat for 3-4 minutes. cycle. This oil is bitter and astringent enough to make someone flinch. For the Syrup: Heat a saucepan and combine the sugar, salt, water, and most of the mint. Sounds a bit boring to me. 6’4" 245. Day 1: 6 reps for 6 sets – 70% of your 1 rep max. Jedná se o nejzápadnější sídlo Ukrajiny, na katastru obce leží také nejzápadnější bod Ukrajiny –. Joan Nathan, Mindel Appel. Located within the Hoxton Hotel, Williamsburg, K’Far features a sit-down restaurant at its core, a to-go coffee & nosh takeaway counter and full-service lobby lounge. I liked Smolov Jr, which is basically just the Base Mesocycle of the full Smolov program. You would be. Put the lamb on the rack and broil until well browned, about 30 minutes. 2,822 likes · 26 talking about this. I went 8/9 on the day completion PRs on squat and deadlift but missed my third bench. selected publications. Među zidovima drugog hrama o ispunjenju starozavetnih proroštava pripovedao je Hristos – Mesija, neprepoznat od većine Judejaca. ). н. m. Add the onion, garlic, and a pinch of salt and cook for 8 to 10 minutes, or until the onion is soft and translucent. Solomonov had learned at the Israeli bakery, where he put in 12. All you need is a food processor, so. Add the onion and garlic, and cook until tender and translucent – about 5-10 minutes. The chef is an owner of five restaurants in Philadelphia, including Zahav, his award-winning flagship, and. U may be able to do something like cut the volume way back and just work up to a few heavy singles (not maxes) for maybe 2-3 days. Sheiko Intermediate Competition Prep | Kizen Training. A commenter (thanks!) mentioned that Zahav. 99. Together with his. The dish is flavored with the. Inside its fruit, Smoliv stores oil made from nutrients it gathers through photosynthesis, which allows it to go for a. ) alliant confort et respect de l’environnement, le tout au cœur d’une nature préservée. Dva hrama. Think lamb shoulder cooked in pomegranate juice at. 12-12-2013, 11:38 PM #3. How to say Shalomov in English? Pronunciation of Shalomov with 1. It’s a fitting welcome to Brooklyn for the chef who introduced modern Israeli cuisine to American diners with his perennially popular Zahav, which opened in Philadelphia in 2008. Влад Соломонов. Addiction is a disease that impacts countless people all over the world. At no point until the last 2 weeks of the intense cycle did I feel truly worn out or beat up. A portrait of Israeli people, told through food. Michael Solomonov’s takeover of New York City continues. tatitatta25 • 9 yr. 5x10x3. The resulting Citron & Rose garnered. ). His lifts went up negligibly. stats: M, 190cm, +-85kg. Basic Tahini Sauce: Break up the head of garlic with your hands, letting the unpeeled cloves fall into a blender. 2 tablespoons raisins. Put the lamb on the rack and roast until well browned on the exterior, about 30 minutes. You will be doing this 4 times a week, so essentially every time you come into the gym you’ll be doing this. So begins this quirky story of how. And I always had gains. Phase In — A two-week phases that uses a. Victor Dahdaleh [en] Kolias [en] Zaphod [en] Fichadia [en] anulom vilom [en] Last updated November 18, 2023. Press out as much liquid as you can with the back of a spoon or a rubber spatula, then discard solids. Let the mixture stand for 10 minutes to let the garlic mellow. Add 1 cup chopped onion and cook, stirring occasionally until it begins to soften, 5 to 8 minutes. Marinate overnight and then grill. I used 120kg/265lbs as my estimated 1RM before starting the first cycle. How We Buried Josef Stalin, official trailer of recording of a play by Artur Solomonov, translated by John J. NOTE: There may be formatting errors from the template, which does not seem to work well with the RES editor. Someone’s always going to have a rationale for why it could have been better and why I tried too hard, did this thing wrong, etc. At the end of the interview, host Stephanie Butnick asked Solomonov, who was born in Israel, for his favorite restaurants in the Holy Land. Thus, if the program calls for you to lift 80% of your training max, you should load the bar with 288 pounds. At no point until the last 2 weeks of the intense cycle did I feel truly worn out or beat up. Season with a pinch of salt. I have added as much as 15kg on the Russian Squat Routine and 25kg on Smolov (10kg on the base cycle, and 15kg on the intense cycle). Take a 3 week break from squat work, test your NEW RM, enter it in the box below and continue with the programAnd now a star Russian soccer player has come forward to denounce the invasion, Fedor Smolov. Fri max. Michael Persico. also makes it easy to keep track of where you are in the cycle. 5. cycle. Pleinement inscrite dans la dynamique des séjours « glamping », la société Slowmoov vous propose des hébergements insolites tout en bois (roulottes, pods, cabanes, toues etc. At your height and weight you should had been eating a minimum 4,000 kcal, you ate far too little. 325->365 in 6 weeks. Smolov Jr. Smoliv is a small Pokémon resembling an olive. Directions. “There is no sense of normalcy right now,” he says. н. The soul of Israeli cuisine, Solomonov and. 3 Week Cycle. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. I increased this by ten pounds the second week, and 7. 2 ½ teaspoon lemon juice. “We knew absolutely nothing about making donuts. His specialties include Anesthesiology, Pain Medicine. Njegov ktitor je bio sam kralj Solomon, sin kralja Davida, kralj Judeje i Izraela, po kom je hram i dobio ime. Publications. by Michael Klein. You can learn more about the program here. While I completed the entire program, the Base cycle yielded a 14kg PR (166kg to 180kg) and the Intense. Add the garlic and cook, stirring, for about 3 minutes. Add the lemon juice and ½ teaspoon of the salt. – 531 Spreadsheet. for bench: It was the third time I run it for the bench, with positive results each time. 9 of my 5rm) during this time. Smolov Jr. I find an additional 1000 calories added to my daily intake is ample to recover and see significant results. But the anticipated vacation came about a week too late for the American-raised Solomonov, who was killed Monday near the Lebanese border on Yom Kippur - the day when Jews around the world traditionally. Don’t miss: Cafe Olé: Coffee with Mediterranean snacks, 147 North 3rd Street, Philadelphia. 5 kg / lb or 5 kg / lb per week. Put the brisket on the rack and roast until the exterior has browned, about 20 minutes. $16. For chest I'll do bench press and then one accessory, usually dips or flyes. You were definitely not eating enough. Changes I made: I used a 90% training max. Faites des économies incroyables avec Code Promo Slowmoov Black Friday. For Smolov, I recommend you use a training max equal to 90% of your one rep max, which you can calculate by multiplying your one-rep max by 0. Step 1. The 32-year-old Dynamo Moscow striker's post is against a dark backdrop and followed by a Ukrainian flag and a broken heart icon. The duo have partnered with the Chicago-based Boka Group to open Brooklyn’s. I've been at this. Zahav ships our famous Pomegranate Lamb Shoulder nationwide with Goldbelly — straight from Philly right to your doorstep. net Smoliv Pokédex Hub for all Pokémon data for all games, anime, movies and Trading CardsJames Beard Award winner of Outstanding Restaurant (2019) James Beard Award winner of Outstanding Chef (2017)James Beard Book of the Year and Best International Cookbook (2016)The James Beard Award–winning chef and co-owner of Philadelphia's Zahav restaurant reinterprets the glorious cuisine of Israel for American. March 3, 2022, 1:11 PM PST. 2. I weighed 231. Staff Sergeant David Solomonov, 21, from Kfar Sava, was scheduled to go on leave from the Israel Defense Forces next Sunday. Step 1. During this block, you are required to squat four times per week rather than three. Photo by Arthur Edelman on Unsplash The Smolov Training Protocol — Overview. Biden told the crowd it was important to him personally to guard against the rise of “antisemitic bile” in the world, and in particular the U. Bodyweight: 237. The Laser Wolf concept is modeled off of a shipudiya, or Israeli skewer shop—meat kebabs are held up to 600-plus degree heat, according to Eater, and served with an array of sides called salatim, such as hummus and pita, pickles, and other dips and snacks. Pleinement inscrite dans la dynamique des séjours « glamping », la société Slowmoov vous propose des hébergements insolites tout en bois (roulottes, pods, cabanes, toues. Case in point: the Shakshouka Solomonov whipped up for us during a recent visit to Food Network Kitchen. Add the flour, salt, 6 ½ tablespoons of sugar and yeast in the bowl of a stand mixer. Add the remaining teaspoon baking soda and bring to a boil over high heat. A recent petition signed by nearly 900 food professionals calling for a cease-fire raises, once again, questions of contested. Rep Power: 20248. U may be able to do something like cut the volume way back and just work up to a few heavy singles (not maxes) for maybe 2-3 days. Artur: These past few days, I have been having the hardest conversations of my life with my Ukrainian friends. This Pokémon converts nutrients into oil, which it stores in the fruit on its head. Combine the bread flour, whole wheat flour, and salt in the bowl of a stand mixer fitted with the dough hook or a large mixing bowl. 19 th Street, will be an all-day restaurant, with coffee from Ox and sweet and savory baked goods during the day, like rugelach and burekas. 5, which rounds down to one turn. My introduction to Daily Undulating Periodization (DUP) Preface. It will then seize that moment to run away. m. As the chickpeas cook, make the Basic Tehina Sauce. com Michael Solomonov ( Hebrew: מייקל סולומונוב; born 1978) is an Israeli chef known for his restaurants in Center City, Philadelphia. Dips. Como siempre, recomendamos realizar las rutinas en sus formatos originales, es decir, 4 días a la semana durante 3 semanas. Opening menu prices revealed by Eater show a cost of at least $50 per person,. The moody cocktail bar’s drinks include a yin yang, a Hong Kong. Place a rack on a baking sheet. I went from 140 to 150kg during my first. I run Smolov Jr. Smoliv's face is short and centered to the widest part of its head. In a bowl, cover chickpeas by at least 2 inches of cold water. veka pre nove ere na Hramovoj Gori i postojao je sve do 586. This is a lower body only program, so you will need to fill in your own upper body or cardio work. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Drain and rinse. Kr. The weights used on each day of Smolov Jr. to 5 p. Here were my results and thoughts: Pictures . Timed correctly, I think that it could be a good peaking program. Heat 1 tablespoon canola oil in a large skillet over medium-high heat. Now he has been joined by Smolov, who has spent all. "We should all be cooking like Adeena Sussman. Day 2 - 7 x 5. Mar 25, 2019. The dinner menu will be from another Zahav chef — they’re holding off on revealing who is heading to K. Add the tomato puree and sugar and simmer until reduced by about one-third, 10 to 12 minutes. Flys. The cooks, the critic, and 36 stops in three days: How a tasting marathon inspired new Philly restaurants and forged deeper understanding. March 23rd I completed my 2nd ever powerlifting competition. "--The Wall Street Journal " Sababa is a breath of fresh, sunny air. Players of Feyenoord. Michael Solomonov, the winner of the 2017 James Beard Award for outstanding American chef, should probably not, by his own reckoning, be alive. if you survive, at least. Get yours now. When you make a reservation at an independently reviewed restaurant through our site. ”. Close grip bench, Larson press, spoto press, floor press, pin press, slingshot work, board pressing. Players of FC Dynamo Moscow. He said it would add pounds to your Squat if you did it correctly, and he swore by it. by Serge Souprayen. And the first step to that is building an even layer of hummus in the base of a wide, shallow bowl for your foundation. This is probably my favorite eggplant preparation of all time. The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you. Commonly, an increase in intensity is followed in tow by a decrease in. Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. If the item details above aren’t accurate or complete, we want to know about it. Backstory: In September I ran a smolov jr bench cycle and hit a 20lb pr at 247lbs. Abilities: Early Bird - Harvest (Hidden Ability) Early Bird: Sleep conditions lasts for half as long, rounding down. They’d also win for most popular peaking programs. 2) “Base” Phase – Accumulation Block. If you’re lamenting your lack of squat progress and are seeking a ‘magic bullet’, you won’t find one here. In addition to Zahav, Solomonov co-owns Philadelphia's Federal Donuts, Dizengoff, Abe Fisher, Goldie, Merkaz, K’Far, and Laser Wolf, as well as Lilah — a Spring 2022-debuted. 2009 Aug;103 (8):1196-200. You would be increasing the weight with every workout in the coming weeks of this phase. My bench for over 6 months was stuck at a very sickly 220lbs hard press with barely a pause. Old Lifetime PR: 315 lbs in August 2017 Estimated max when starting program: 275 lbs Stats: Male, 28, 6'0, 190 lbs Been lifting for about 3 years now. deadlifting during either of the cycles would be a bad idea. I’ve cut out deadlifts while doing Smolov squats for the sake of my low back, but. Depends if you want to try to raise your strict press at the exclusion of all other pressing or not. What has Solomonov been cooking at home? While the rest of us whip up banana bread, sourdough, and scallion pancakes, he’s focused on some of his own favorites like his mom’s honey cake,. TL;DR 13 weeks of hell in the squat rack yields 60lb increase to my 1 rep max. Spoken like somebody who hasnt made it to the second week yet. Name in home country: Смолов Фёдор Михайлович Date of birth: Feb 9, 1990 Place of birth: Saratov Age: 33 Height: 1,87 m Citizenship: Russia Position: Attack - Centre-Forward Foot: right Player agent: prosm Current club: Dynamo Moscow Joined: Jan 12, 2022 Contract expires: Jun 30, 2024 Contract option: both. TARIFS Vacances insolites en France Hébergements insolites Nos tarifs 2024 Pour plus d’informations, veuillez renseigner vos dates sur notre moteur de réservation Village. However, if you stick with it and add weight intelligently, you should make great progress on your lifts. I run Smolov Jr. Zahav. Smoliv is an olive-colored, olive-skinned, and ovoid Pokémon. I used the following scheme as a base: Day 1: 6x6 @ 70% Day 2: 7x5 @ 75% Day 3: 8x4 @ 80% Day 4: 10x3 @ 85%. Ray Solomonoff (July 25, 1926 – December 7, 2009) [1] [2] was the inventor of algorithmic probability, [3] his General Theory of Inductive Inference (also known as Universal Inductive Inference), [4] and was a founder of algorithmic information theory. Think lamb shoulder cooked in pomegranate. The first 3 weeks of the squat program are very limited so just bench a lot during that time and you should be fine. Honestly, it was a poor choice for me given my level of experience.