[quote]undesired08 wrote:
Free2Be wrote:
Good work gentlemen, I love following the thread…I look forward to starting a smolov before the end of the year. Need to get my base of work capacity back up first.
What part are you planning on doing? Or are you going for the full-monty?
[/quote]
Just the base.
I mentioned earlier I had had a lot of injuries. I have them under control and am starting to add some muscle mass along with building a base of strength and volume.
For legs I am doing 10x10 or rev lunges and 10x10 of King Deadlifts, In two weeks I’ll do 5x5 only starting with my guesstimated best 5reps and going down in reps as needed or more like 5, 4, 3, 3, 2
The training will be:
Alternating every week Squat/DL 5x5
Alternating every week Rev Lung/King DL 5x10 setsxreps
After a few months of that I’ll hopefully have my squat back up to at least 315, hopefully higher and be ready to rock the base smolov
[quote]Free2Be wrote:
undesired08 wrote:
Free2Be wrote:
Good work gentlemen, I love following the thread…I look forward to starting a smolov before the end of the year. Need to get my base of work capacity back up first.
What part are you planning on doing? Or are you going for the full-monty?
Just the base.
I mentioned earlier I had had a lot of injuries. I have them under control and am starting to add some muscle mass along with building a base of strength and volume.
For legs I am doing 10x10 or rev lunges and 10x10 of King Deadlifts, In two weeks I’ll do 5x5 only starting with my guesstimated best 5reps and going down in reps as needed or more like 5, 4, 3, 3, 2
The training will be:
Alternating every week Squat/DL 5x5
Alternating every week Rev Lung/King DL 5x10 setsxreps
After a few months of that I’ll hopefully have my squat back up to at least 315, hopefully higher and be ready to rock the base smolov
Thoughts?[/quote]
It sounds like a solid plan. For me, I started with Smolov Jr to get my numbers up to a decent level. Smolov Jr is a lot less painful than the Base cycle and it doesn’t drain all of your energy, so other lifts can be performed on the same day. I’m not saying that’s what you should do, just what I did.
My body responds well to 5x5 programs, so I personally like the direction you are going in to get ready for hell.
Just when I thought the “dumbass” wouldn’t strike me again, I one-up myself! Today, as Thoroughbred mentioned earlier was supposed to be a fairly easy day 2 sets of 3 with 195kg (95% of the 1RM) for the main working sets. Others being 3 reps w/124.7kg, 142.8kg, 165.6kg. I hit all my sets and felt really good and ready to do more. I went to re-rack my weights and I realized I loaded 192.7, not 195kg.
I had to make the choice of calling it a day or hitting 2 sets with 195kg. Me being the guy I am, I went ahead and did two more sets with the required weight.
The good news was that I hit all of my sets and only felt moderate pain in my erector. Second bit of good news is that Saturdays workout is 4x3 w/195kg. I am thinking of possibly bumping the weight up to 200kg. We will see how I feel over the next couple of days.
[quote]undesired08 wrote:
Free2Be wrote:
undesired08 wrote:
Free2Be wrote:
Good work gentlemen, I love following the thread…I look forward to starting a smolov before the end of the year. Need to get my base of work capacity back up first.
What part are you planning on doing? Or are you going for the full-monty?
Just the base.
I mentioned earlier I had had a lot of injuries. I have them under control and am starting to add some muscle mass along with building a base of strength and volume.
For legs I am doing 10x10 or rev lunges and 10x10 of King Deadlifts, In two weeks I’ll do 5x5 only starting with my guesstimated best 5reps and going down in reps as needed or more like 5, 4, 3, 3, 2
The training will be:
Alternating every week Squat/DL 5x5
Alternating every week Rev Lung/King DL 5x10 setsxreps
After a few months of that I’ll hopefully have my squat back up to at least 315, hopefully higher and be ready to rock the base smolov
Thoughts?
It sounds like a solid plan. For me, I started with Smolov Jr to get my numbers up to a decent level. Smolov Jr is a lot less painful than the Base cycle and it doesn’t drain all of your energy, so other lifts can be performed on the same day. I’m not saying that’s what you should do, just what I did.
My body responds well to 5x5 programs, so I personally like the direction you are going in to get ready for hell.
Good luck!
[/quote]
Thanks for the input man. Been getting input from maraudermeat too. Formulating a plan based on what I did wrong in the past…don’t want to be insane.
Week 3 of the Intense Phase is in the bag. My back felt pretty good, I didn’t feel the pinch that I have for the past 2-3 sessions. But, my arm, lower back, glutes, and hip were nagging me. I am pretty sure adding more stretching during my off days will rectify that pretty quickly.
The session today got a jump start when I saw Modi had posted his 1RM test results. Great job on the base phase. Personally, I like the Intense more, because there isn’t all of that high rep work :-D. Yes, I am lazy.
Anyway, today was 133kg for 3, 152kg for 3, 177kg for 3, and 197kg 4x3. I did add a couple of kilos to the 177 and 197 sets. I did that because Wednesday’s workout was less difficult than I expected. What I didn’t account for was that my muscles would feel the fatigue from Wednesday today, which they did. I didn’t slide my hips back as I began the squats, but it is not really noticeable from the angle of the video. No big deal, all the reps and sets fell.
Next week, I may add another few of kilos for the Saturday session, but I will know more once I get there.
Session looked good man. I got through that session without must trouble. 3 more workouts till freedom. Next week’s workouts look like a wash, since we’ve hit those numbers numerous times, except for the last session, but it’s definetly within our grasps
[quote]Invictica wrote:
Session looked good man. I got through that session without must trouble. 3 more workouts till freedom. Next week’s workouts look like a wash, since we’ve hit those numbers numerous times, except for the last session, but it’s definetly within our grasps[/quote]
Thanks, Thoroughbred.
Yeah, that’s why it’s kinda running thru my head to bump next week up 5kg. I’m torn between the security of knowing I got it closed out (barring a freak injury) and kicking this pig into high gear.
I’m going to hit that 4th workout next Tuesday (the week of the 1RM test). And, hopefully I will have a more clear picture of my jumps on test day.
[quote]undesired08 wrote:
Invictica wrote:
Session looked good man. I got through that session without must trouble. 3 more workouts till freedom. Next week’s workouts look like a wash, since we’ve hit those numbers numerous times, except for the last session, but it’s definetly within our grasps
Thanks, Thoroughbred.
Yeah, that’s why it’s kinda running thru my head to bump next week up 5kg. I’m torn between the security of knowing I got it closed out (barring a freak injury) and kicking this pig into high gear.
I’m going to hit that 4th workout next Tuesday (the week of the 1RM test). And, hopefully I will have a more clear picture of my jumps on test day.
[/quote]
Although 5kg is definetly doable, I have a feeling the loading is set up in a way to taper into the peaking. Just observing from the way the volume decreases into the last workout.
I imagine I’ll be able to squeeze a good 20kg out of this whole thing.
[quote]undesired08 wrote:
Week 3 of the Intense Phase is in the bag. My back felt pretty good, I didn’t feel the pinch that I have for the past 2-3 sessions. But, my arm, lower back, glutes, and hip were nagging me. I am pretty sure adding more stretching during my off days will rectify that pretty quickly.
The session today got a jump start when I saw Modi had posted his 1RM test results. Great job on the base phase. Personally, I like the Intense more, because there isn’t all of that high rep work :-D. Yes, I am lazy.
Anyway, today was 133kg for 3, 152kg for 3, 177kg for 3, and 197kg 4x3. I did add a couple of kilos to the 177 and 197 sets. I did that because Wednesday’s workout was less difficult than I expected. What I didn’t account for was that my muscles would feel the fatigue from Wednesday today, which they did. I didn’t slide my hips back as I began the squats, but it is not really noticeable from the angle of the video. No big deal, all the reps and sets fell.
Next week, I may add another few of kilos for the Saturday session, but I will know more once I get there.
Nice work there! Glad I could contribute to the motivation. Only one more week to go?
I’m kind of looking forward the Intense Phase, just for the variety in set/rep scheme within the indivual days. Although after plugging in my new max, some of those numbers look mildly insane.
Next week, I may add another few of kilos for the Saturday session, but I will know more once I get there.
Nice work there! Glad I could contribute to the motivation. Only one more week to go?
I’m kind of looking forward the Intense Phase, just for the variety in set/rep scheme within the indivual days. Although after plugging in my new max, some of those numbers look mildly insane.[/quote]
The funny thing about the Intense is that it flows so well that I never feel in danger of missing a rep or set. When I was doing Westside, I would have NEVER performed 4x3 at 95% (it’s more like 94% cause I knocked off a couple of kilos). Before my max test, I had only been over 195kg once and that was with briefs and knee wraps. Now, it just feels like a moderately heavy.
The best thing about Smolov is that it takes you to places that you didn’t feel like were logical OR possible. Of course, I did throw up twice during the base phase, so I ain’t too bright no how.
Ok, so Invitica (Thoroughbred) is a lying ass! Today certainly didn’t feel like a tapering day, it felt like work. Sets/reps went as such; 142.9kg for 3, 165kg for 4, 183.6kg for 5x5. After the first of the heavy sets, I burped quite a bit. I thought I was going to blow chunks form the first set on and I had to lay down in between sets. At this point one of the ladies said “You look like you are in pain” and I told her that maybe it’s because it hurts. She just had to say “it doesn’t seem too bright to hurt yourself like that” and I told her “no one has ever accused me of being too bright” and she walked off.
Her personal trainer and I talked about that and laughed. Her trainer was a pretty darn good lightweight bodybuilder and took 3rd in a few national events (npc, i think) and she knows that to get you gotta give, but her clients don’t understand that. Oh well, if I wanted to be mediocre compared to the rest of the population, I wouldn’t hurt myself. But, NO! I want to be a mediocre powerlifter, so I gotsta hurt myself as often as possible.
My wife has been trying to get me to go to NoCal for 9 years.
Thanks for the offer. Can I crash on your couch? That’s an old rugby habit, crashing on the cheap! I have places to stay all over the US. I’m no longer allowed to travel overseas, since I look like Obama and that could put a lot of people in jeopardy!
One of my buddies at work hooked me up with a player that will play two video’s at the same time. I loaded last night’s session and the video from last week, since the loads were the roughly the same. The first thing that caught my eye was that I was going a LOT deeper last week. This week, I was right at/around parallel. I believe that is merely from hip tightness from Saturday’s session.
Secondly, I can tell that my stamina has increased in those 7 days.
And, lastly, I really can’t wait for this to be over!
