[quote]Achilles of war wrote:
Thanks matt and jake
nova, false, the spotter on the right was my brother, he knows what hes doing he didnt touch if you look closely you can notice.
The spotter on the left however was an old friend who i feel did touch at one point.
Regardless it was the second 610 lift im happy with it, i dont compete until october so plenty of time to add more weight.[/quote]
Got it. I was watching on a smartphone so couldn’t see much of anything, lol.
No big deal. I was just working up to see where I am around, it does not really matter until October any ways.
Back/Hammys
Deadlift:
135x5
225x5
315x5
405x5
500x3
550x1
550x1
Good Mornings:
135x10
225x10
315x8
Hip Thrusts:
135x10
225x10
315x8
405x6
Meadows Rows
4x10
Lat Pulls:
4x10-15
Hammy Curls:
4x10
First time pulling in almost 1 month. Did not go very heavy due to being sore and having been up late drinking last night. Plan to work up to as heavy a single as possible next week. If i continue Smolov I will need to incorporate pulling so that I do not forget my technique or lose pulling strength. I also will be slowly introducing sumo style to see if it is better for me. I did 1 set of 500 with sumo but my lower back was shot from squatting so just stayed with conventional.
I plan on starting Coan/philipi at the 3 month point before my comp. I honestly just want a low 600 pull and are more focused on a higher squat for now since my pull technique sucks.
The way your knees cave it makes me nervous. Still, beastmode weight obvi.
i reckon thats a brutal squat man. Awesome
@Bug, surprisingly my knees feel great lately, it is just my hip flexors and lower back that get sore now and days. I usually squat in either TK’s or wraps so I think that helps my knees a lot.
@Jacob Thanks
Chest/Tricep
Bench:
45x10
135x10
225x10
315x6
365x4
405x2
415x1
420x1
425x1
Incline:
225x8
275x5
225x8
Decline CGBP:
225x10
315x6
225x8
DB Flat
100x10
100x10
Pec dec
2x12-15
Dips:
BWx10
BW+50x10
BWx10
Chest felt good. The 415-425 singles felt great, my brother said the 425 actually looked the smoothest. I am using a technique I saw in a Hoonstra vid where at the pause on the chest you let the bar almost cave in so technically it never really stops moving making the pressing movement easier. The pressing movement with this technique the same if not easier than touch and go IMO. Having fun with weird workouts until my programs reset in a week.
hey nice lifts man. i started smolov base meso + smolov jr for bench. what assisstance do i do if any. i was thinjing pullups but im not sure.
Thanks, and welcome to Smolov!
My assistance was as followed:
Quads: static jumps, bw squats at home, some lunges, sometimes leg ext before squats to get blood in legs
Hammys: hammy curls, occasional RDL
Back: Lat pull, massive amount of pull ups everyday
Chest: Pec dec, push ups
Shoulders: Rear delt flys
Bi’s: curls a couple days
Tris: Dips
Its only 3 weeks so you can get away with nothing honestly. Do not underestimate the soreness, lower back and hips. Stop doing accessory if it gets in the way of lifts.
Eat a lot,. get enough sleep. Eat a lot.
GL and fight through it
Oh and stretch, benching 4 x a week is killer on the shoulders.
what the H is going on up in hurr?
you’re movin some serious big boy weight. Super motivating brah!
[quote]gregron wrote:
what the H is going on up in hurr?
you’re movin some serious big boy weight. Super motivating brah![/quote]
Achilles IS a big boy
425 is so damn legit. Awesome. That is all. Now you’ve got me stuck between running ed coan bench or trying smolov jr. for it again. How much do you think it’s put on your bench in the 3 weeks? Or has it mostly just got you used to handling heavy loads more often? (don’t know your previous numbers)
Ha nice to see your back Greg, wedding go well?
Spar you are a big boy too! now come down south and lets lift
Jake, I broke my pinky knuckle on my left hand in December so I have no idea where my bench was due to the inability to train it. I will say though that the Smolov JR was amazing for handling weights.
For ex: 315 is extremely light now compared to before, even the 365 set wasnt bad. The 4 x a week benching really teaches your shoulders to handle the loads. I am very interested in the coan though, I think I am going to use it as an in between since it is 11 weeks. Then take a week or two off and run JR again. That gives almost 15 weeks inbetween JR sets which is enough IMO. JR for bench was the closest I got to missing a rep though, I really debated moving down my 1mr # at one point.
as for the 425, that hoonstra technique was working real well for me. I just wanted to do several 400+ singles so kept adding 5 once at 415. I think I am good for a 435. 500 is a dream I have a good year+ to hit 
thanks man
Skwat Dayuh
Squats:
45x10
135x10
225x5
315x5
405x5
500x1
550x1
600x2
620x1
Static Jumps in between 500+ sets
BB Lunges:
135x10
135x10
Calve Raises:
4x12-15
Notes: Squats were good today, 600 was suppose to be a single but felt really good so went for a double.
The 620 felt really nice as well, I was almost tempted to try for another but realized It could be the end of me. I debated going for 630 since I think that is what I would peak around but decided I will just wait until after the intensive phase is done with. I begin the Intensive phase of Smolov late next week. I am shooting for a 650 squat at the end of it. If I was Chinese this would be Squ Yang, year of the Squat… Tomorrow is a DL day. Also I will be trying to vid at least 1 squat session a week during the intensive phase. I will then be entering Sheiko most likely since I have become a huge fan of these volume style programs. I think I need something with volume to help my DL out since I really need to work on its technique. I am ashamed of squatting more than I DL
On a lighter note, knees feel fine, right is a little stiff after today’s session but nothing a lacrosse ball wont fix.
Really awesome work… your total is so so sick. Congrats on 620. Your making this tier of gains look easy when it’s really not. You could literally take a lot of records over here with that squat.
Re the benching though, I will probably give smolov jr another go then go into coan, I really like this idea of super-intense programmes followed by a programme which doesn’t pound you quite as relentlessly. Smolov again for my squat and when I eventually finish it, run “easy” 5/3/1 for squat whilst running coan/phillipi for deadlift (if I ever get around to speccing my deadlift)… squat is priority though since my deadlift is 127lb above my squat. Bench is also priority because I’m beginning to get scared of you doubling mine LOL.
[quote]Achilles of war wrote:
Spar you are a big boy too! now come down south and lets lift
[/quote]
LOL soon brah
@Spar: haha bro
@Jake: I love these programs, they work quite efficiently, i just need to work on my DL though it has never been a natural movement for me. I plan to be running Sheiko in between Coan and Smolov cycles being that I respond well to volume.
I definitely plan on taking some records with my squat, I have until March before I have to compete in Open versus Junior. The Junior record nationally for USAPL is only 605 and for my state is only 600.5 so I definitely plan on going for those as well as the total record this year and then work hard to train for Open. Most of the record holders have almost 10 years on me so I have plenty of time.
[quote]Achilles of war wrote:
I definitely plan on taking some records with my squat, I have until March before I have to compete in Open versus Junior. The Junior record nationally for USAPL is only 605 and for my state is only 600.5 so I definitely plan on going for those as well as the total record this year and then work hard to train for Open. Most of the record holders have almost 10 years on me so I have plenty of time.[/quote]
Sounds like an awesome plan. Get your name in the record books. I have just under 3 years before I can’t compete in the 20-23 class over here so my goal is to get my numbers as close to the records as possible in that time, even if my chances of breaking any are pretty damn low.