So I decided to give smolov a go from hearing all the good things people said about it.
On my second week of smolov, i’ll be detailing the progress here. If anyone has time, please feel free to drop by and comment or give advice.
Basic info:
Age: 19
Height: 5 feet 9
Weight: 147 lbs
Max squat: 290 lbs
So my training philosophy is that I hate to do 2 sets of the same exercise back to back. I feel that all that long rest time can be put to better use, so i like to stagger every exercise with another, with about 1 min rest between each. So it’d be something like: Exercise A, 1 min rest, Exercise B, 1 min rest, repeat.
Anyway the training log starts here. Each day, in addition to squatting according to smolov rep schemes, I’ll do one exercise each for chest, shoulders, and back. The 10x3 day will be squatting staggered with arm work instead.
3/3/12: Second week of Smolov base mesocyclea, 4x9 day
A1. warm up with 4-5 ramping sets of squats to 220lbs, 220lbs x 9 reps x 4 sets
each set alternated with
A2. ramping sets of 3 of standing military press then push press. 5-10lbs jumps per set, ending with 140lbs x 3 push press
B1. Bench Press, ramping sets of 3 from 160 to 185, 5 lbs jumps per set
each set alternated with
B2. Pullups, 3x8 or Face Pull
Probably the hardest workout I ever done in my entire life. Not used to high rep squats. Form started to break down a bit in the last few reps of later sets. Having trouble finding a proper breathing pattern while squatting high reps. Any advice on breathing would be appreciated.