Weds:
Deadlift:
135x10
225x5
315x5
405x5
500x2
Speed Pulls:
8x3@405
Bench Press:
45x10
135x10
225x6
2x6@255
4x6@275
RDL:
135x8
225x8
315x8
Bent Over Rows:
135x8
225x8
275x8
GMs:
135x8
225x8
225x8
Lat Pull:
4x8
Kroc Rows:
100x15
110x15
120x15
DB Flys:
5x10
Nice results from the smolov, especially at your strength levels. Very interested to see how speed of progress is for you on Sheiko since you will be able to provide a very direct comparison.
So far I really enjoy it. Especially for bench, you are essentially benching three times a week, similar to Smolov so makes me comfy.
Its gotten to the point of where I do not ask for a spot on bench unless 360+, I attribute this to the volume styles of Smolov and Sheiko where you become incredibly comfortable with the 80% range of your lifts
The same thing goes for squats, On monday I actually paused the last 2 sets of squats @ 505 at the bottom.
I am also doing a 4th lift day of the week (saturday) where I do 5/3/1 for military and hit rear delts, biceps, and lats.
Triceps are hit throughout the week, and usually on the second round of benching I do cgbp.
I am pretty sure I may be able to do a meet for fun on july 28, so we shall see the progress then i suppose.
I was wondering where you had disappeared to. Hope your knee feels better. 600x2 is just ridiculous.
[quote]Achilles of war wrote:
Re.po: I ended up stopping at the end of week two. Sp4r must have jinxed me because my right knee finally started acting up. I loved It and plan to re run the whole cycle around January.
My second to last work out on the 2nd week had me doing 585x3, which I hit successfully, hence turning my max from the beginning of the cycle into a 3+ set. I definitely recommend the program to anyone.
However, after running it I think it may be best to just cycle on and off of the base-meso, by the 2nd week of intensive I was pretty hammered in, moral was dropping, strength was upping but body felt like crap.
I am now running a Sheiko cycle, which is similar in volume and I recommend it to anyone who likes Smolov.
Overall Smolov added 35lbs (tested) to my squat, turned my previous 1rm into a 3+ and I even was able to hit a double at 600 which was pretty nice. The Smolov JR was pretty successful as well.[/quote]
Sorry to hear about your knee, hopefully it recovers well; from the looks of your Shieko training it seems as if your back into it.
I’ve heard from a bunch of people that the base meso is where the money is and the intense is more for the chemically enhanced especially once your up into heavy loads. I;ve talked to quite a few that have had sweet gains on the meso than had to can the intense cycle.
I’m craving to start the meso myself I just got a pair of sleeves to help me out. After I need a re-set on my current program and a deload I’m planning on jumping on the commie squat train.
Good work all round you continue to make great gains. Your 620 squat has me a little enviously green.
[quote]Achilles of war wrote:
Sp4r must have jinxed me because my right knee finally started acting up.[/quote]
oh snap ma bad brah
Thanks Tyler, knee feels much better now, I think I just needed to rest it some, start stretching more and such.
I have been using a lot of the band work you showed me though, 100 pull aparts every other night, face pulls and especially the banded sit ups are nice.
We should try to get another lifting session in some time again.
@Re.po: yeah it feels much better now, and squatting isnt really bothering me any more. Only really took a week off from squats but decided I should end Smolov until later in the year when I can run it continuously again.
I like Sheiko a lot, I am expecting great gains from the program as well.
@Sp4f: haha no big deal bro.2 months of squatting 3-4 times a week just finally caught up.
You are such a beast. Awesome.
Thanks Jab
Week 3
Good girl bad girl:
3x10-12
Hammy curls:
3x12-15
Squats:
45x10
135x10
225x10
315x5
380x4
2x3@440
5x2@510
Bench:
45x10
135x10
225x7
255x5
2x3@300
2x2@340
320x5
275x5
235x7
Flys:
5x10
Squats: (second round)
315x5
2x5@380
4x4@440
Dip leg ups:
3x10
I guess I’m done just lurking and going to tell you awesome job. You’re strong as hell and intelligent which leads to you giving out solid advice around the forums when you aren’t trolling. lol
Keep it up man.
Good shit.
CS
Pre-fatigue? u bodybuildah?
I am curious to see your benching form/style… you should throw a vid up and indulge the proletariat
…doesn’t need to be a max vid.
Also, thanks for the help. Much appreciated.
Thanks guys
Swhole, here is a video from about a year ago, it was uploaded in sept but was from the summer. its just a sloppy 405x1 one of the first times i had hit it. My style has changed a lot, biggest being that I bench a lot more controlled now, paused a lot, and flat footed since the federation i plan to compete in requires it.
Andy Bolton has a neat ebook talking about the pros and cons of each style.
I bench 3x this week so Im sure I can get a vid up. I usually just dont vid things like that since i lift at a university rec center and think its awkward.
I will note though that my ME style is quite different than my training style. When I do singles I like to use the Hoonstra style of letting the bar sort of sink into your chest during the pause so you can then explode upward. I sort of do this on my paused sets as well.
This week is all touch n go, however next week all my last reps are paused so ill throw up a session from each week to show the difference.
Good girl/bad girl:
2x10-12
Hammy Curls:
2x10-15
Squats:
45x10
135x10
225x10
315x5
350x5
410x4
2x3@475
535x2
540x2
545x2
550x2
555x2
Bench:
45x10
135x10
225x6
255x5
2x3@300
6x3@340
225x10
DB Flys:
5x10
Squats (round 2)
315x3
380x3
440x3
4x3@505
Pec Dec:
7x7
Squats were super friggin easy today. Paused my last set on 550 and 555. However, I was quite tired during benching but then felt refreshed for second round of squats. Weirdddd.
So what exactly is your current programming? Sheiko+Coan+5/3/1?
Yeah Mason, 531 for military, sheiko for bench/squat (i enjoy volume) and coan for DL
I low balled the DL for coan so it wouldnt fuck my squatting. Plus i just started a new diet so knew id be a little tired for the first few weeks
Weds:
Hammy Curls:
4x10-12
DL:
135x5
225x5
315x5
405x5
525x2
Speed Pulls
6x3@440
Bench:
45x10
135x10
225x6
255x5
2x3@300
3x2@340
2x2@365
2x3@340
DB Fly:
5x10
Bent Over Rows:
3x8
RDL:
3x8
GM:
3x8
Pronated LAt pull:
3x8
Kroc Rows:
100x20
110x20
120x20
Abs
too kewl to chat with me I see
Thurs:
Have not done direct bi work in a while so thought id have some fun.
Military:
45x10
100x5
130x5
155x3
165x5
190x5
215x5
Hammer Curls: (w. Fat Gripz)
40x10
50x10
60x10
45x10
Preacher DB Curls:
50x10
60x10
70x8
50x10
Spider Curls:
3x10-12
Concentrated Curls:
50x10
60x10
70x10
80x8
Rear Delt Flys:
4x15-20
Bicep Pin Wheel:
7x7
Rear Delt Machine:
7x7
Shrugz:
4x8-10