Hello Everyone, I am making a log to track my progress and interact further with other T-Nation members.
I am currently lifting smolov and just finished my second day today, training session was as follows.
Squats
135x7
185x5
225x5
275x7 x7 x7 x7 x7
Bench
95x5
135x5
175x6 x6 x6 x6 x6 x6
Done.
Over all a very good session and I am looking forward to my next squat session this sunday which is 290 7x5. Legs are extremely sore today and foam rolling was a bitch. Eating like a champ and am sleeping good so we will see where this goes.
Ill Update the last three training sessions now since I was away this weekend.
Day 2.
135 x 7
185 x 7
225 x 7
275 5 Sets of 7
This day mentally was really tough. My weight has been increased drastically since my meet, mostly due to binge eating. So in return I had mentally kind of a shitty day. But I got through all sets and really did a good job of focusing on getting depth at parallel instead of ATG like usual.
Day 3.
135 x 5
205 x 5
255 x 5
290 7 sets of 5.
This was the most volume on squats I’ve ever done. I had points where I was like “Damn, this sucks ass, why am I doing this.” But now I know those thought are negative on my squatting ability.
This workout I also did some bench.
95 x 5
135 x 5
175 6 sets of 6
Just something light I did for maintenance. I couldnt get a good back arc at all because of the lower back pump I had. Other wise slow, but easy. One thing that pissed me off tho was a groin pain that I had. After I tried to stretch it out I couldnt even get back up it hurt so bad. So i sat in a cold bath and foam and lacrosse balled rolled it. Later in the night I iced it. Ate good, 2 big bowls of white chicken chili.
Day 4 “Living Hell”
Today was hard. 10 sets of squats is three times what I’m used too. And everytime I would count a set It would just be mentally harder and harder.
135 x 3
185 x 3
225 x 3
275 x 3
310 10 sets of 3
I had to constantly stretch my quad and groin because they felt like they were cramping up. But my groin felt really good. After my 4th set It didn’t hurt at all. Watched the Doors movie, went out with my mom to her birthday dinner. I had chefs salad with chicken breast, fried asparagus, buffalo burger with 2 patties, fries and vanilla bean cheesecake. I deserved it after that session.
Week 2 Day 1 yesterday
Squats
135 x 5
185 x 5
225 x 5
275 4 sets 9 reps
I was blown away at how well this session went, I was really nervous about the increase in weight but everything went as good if not better as last week. Didn’t have knee sleeves as well and rest times were about the same.
Bench
95 x 5
135 x 5
185 x 5
200 2 x 4
225 x 4
240 x 1
225 x 4
DONE
Pr on 225 x 4, and I am really surprised I got it for two sets. Rest went good as well except 240 was slow.
In.
Quick question, i know your running smolov and such but do you plan on doing any back work? Just for maintenance.
I’m really embarrassed that I haven’t kept up with my log lately, but I had drivers training class lately. Any way here’s the says that I find worth posting.
Week 2 day 3
I had a really good day that day.
135 x 5
185 x 5
225 x 5
275 x 3
310 7 sets 5 reps
I’m really happy with this session. I went with a friend to his gym. The bar was different then I am used to but 310 felt lighter then ever, I can’t beloved how good I did with the twenty pound jump.
Week 2 day 4
135 x 5
185 x 5
225 x 5
275 x 3
330 x 10 sets of 3
This day was extremely tiering but very strong. Everything.g went well the weight felt good and I was very pleased. Afterwards I are a ton and was luck enough to he at the same weight the next day.
Todays training
Week 3 day 1
135 x 8
185x 8
225x 8
285 4 sets of 9 reps
Squats went well actually did two sets with 295 by accident, and that wasn’t hard at all. The reps were quick and clean. The high reps really get to me I counted 4 3 2 reps and that helped me mentally.
Bench
95 x 8
135 x 8
185 x 6
230 x 4
I was really proud of that set because the time I benched I did 225 x 4. And a five pound increase on that is great.
250 x 2
Yet another pr. 250 was my last max, and the second rep was a grinder but I’m really excited about it.
230 x 5
Came back and hit 230 for five. Much tighter on this set and got I.
Another rep overall amazing day fried chicken and potato wedges after.
In regards to back training jtownlax all I’m doing is pull UPS and chin UPS for 5 sets of max reps after 5 x 7 days. The reason why is I want exercises that involve the lower back the least because of all the work that they get from squats.