Death by Smolov

Training Powerlifting
241

[quote]undesired08 wrote:
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.

2 SESSIONS LEFT! I can’t wait!

ahahahaha, I’ll agree, I definetly miscalculated, this is definetly a work week ahahaha. But I can definetly feel the speed increase in the lifts and I stayed way tighter in the bottom than last week.

One of the trainers came up to me and was like “You’ve been squatting for months”. I proceeded to explain the whole cycle to him. He just looked at me in horror and said “Goodluck”.

Tommorow’s workout looks pretty tame though. Comon, 4 x 3 x 90%. Piece of piss.

Prepare for the massacre that is 3 x 4 x 95% =S.

242

[quote]Invictica wrote:
undesired08 wrote:
ahahahaha, I’ll agree, I definetly miscalculated, this is definetly a work week ahahaha. But I can definetly feel the speed increase in the lifts and I stayed way tighter in the bottom than last week.

One of the trainers came up to me and was like “You’ve been squatting for months”. I proceeded to explain the whole cycle to him. He just looked at me in horror and said “Goodluck”.

Tommorow’s workout looks pretty tame though. Comon, 4 x 3 x 90%. Piece of piss.

Prepare for the massacre that is 3 x 4 x 95% =S.[/quote]

Wha’chu talkin’ bout, Willis? I have 4x3 w/95% and then 3x4 w/95% on my spreasheet.

Crazy, I just looked at ontariostrongman and they show the last week as such:
Monday 70%x3 80%x4 90%x5x5
Wednesday 70%x3 80%x3 95%x3x4
Saturday 75%x3 90%x4 80%x4x3

243

[quote]undesired08 wrote:
Invictica wrote:
undesired08 wrote:
ahahahaha, I’ll agree, I definetly miscalculated, this is definetly a work week ahahaha. But I can definetly feel the speed increase in the lifts and I stayed way tighter in the bottom than last week.

One of the trainers came up to me and was like “You’ve been squatting for months”. I proceeded to explain the whole cycle to him. He just looked at me in horror and said “Goodluck”.

Tommorow’s workout looks pretty tame though. Comon, 4 x 3 x 90%. Piece of piss.

Prepare for the massacre that is 3 x 4 x 95% =S.

Wha’chu talkin’ bout, Willis? I have 4x3 w/95% and then 3x4 w/95% on my spreasheet.

Crazy, I just looked at ontariostrongman and they show the last week as such:
Monday 70%x3 80%x4 90%x5x5
Wednesday 70%x3 80%x3 95%x3x4
Saturday 75%x3 90%x4 80%x4x3
[/quote]

This is exactly what I was talking about a few weeks ago. Everyone has something different for the last week. Maybe it’s your reward for completing Smolov. Just do whatever you feel like and call it good?

I would say there is a shit ton of difference between 95%x4x3 and 80%x4x3 or 3x4. But I’ve only done the Base, so what do I know? :wink:

244

[quote]Modi wrote:
undesired08 wrote:
Invictica wrote:
undesired08 wrote:

This is exactly what I was talking about a few weeks ago. Everyone has something different for the last week. Maybe it’s your reward for completing Smolov. Just do whatever you feel like and call it good?

I would say there is a shit ton of difference between 95%x4x3 and 80%x4x3 or 3x4. But I’ve only done the Base, so what do I know? ;)[/quote]

LOL. I remember the conversation and I thought I found two that are the same, but they elude me now. Yeah, I think I am getting the crap-end of this deal with back to back 95%'s!

Oh, well. Maybe this is where I will gain those extra few kilos.

I think some of the reason for the variety on the last week is due to Americanization. This is from dragondoor, which I would say would be the most accurate of them all, but who am I? 2 set of 5 at 90, then 3 sets of 4 at 95? That sounds inhumane. But if you look at the days, you would have to drop it back a day to test on Saturday. That would mean Saturday 3x4 w/95%, Sunday 2x5 w/90% and 3x4 w95%, then Tuesday 4x4 w/85%. Stronglifts sheet makes some logical modifications, but dropping to 80% or reversing the 80 and 95% days could work. Who the hell knows?

Intense phase week 4:
Monday - 70%x3, 80%x4, 90%5x5
Wednesday - 70%x3, 80%x3, 90% 4x3
Saturday - 75%x3, 90%x4, 95%x 3 sets of 4

Taper cycle:
Monday - 70%x3, 80%x3, 90% 2 sets of 5, 95% 3 sets of 4
Wednesday - 75%x4, 85% 4x4
Sunday - test new max

245

I have another one.

the last sets are different

Wensday ends off with 90% 4 sets of 3
Friday ends off with 95% 3 sets of 4

it’s off the Powerlifting Heads up calculator. I’ll do a last minute change to the Pavel version though since it takes into account a Taper. The heads up one doesn’t have a taper.

246

[quote]Invictica wrote:
I have another one.

the last sets are different

Wensday ends off with 90% 4 sets of 3
Friday ends off with 95% 3 sets of 4

it’s off the Powerlifting Heads up calculator. I’ll do a last minute change to the Pavel version though since it takes into account a Taper. The heads up one doesn’t have a taper.

[/quote]

Sneaky. Make sure you wear your “clits”!

247

[quote]undesired08 wrote:
Invictica wrote:
I have another one.

the last sets are different

Wensday ends off with 90% 4 sets of 3
Friday ends off with 95% 3 sets of 4

it’s off the Powerlifting Heads up calculator. I’ll do a last minute change to the Pavel version though since it takes into account a Taper. The heads up one doesn’t have a taper.

Sneaky. Make sure you wear your “clits”![/quote]

FFFFUUUUUUUUU. I was trying to make a good point in that post, only to be ruined by saying clits. I’ll be sure to wear them though.

248

[quote]Invictica wrote:
undesired08 wrote:
Invictica wrote:
I have another one.

the last sets are different

Wensday ends off with 90% 4 sets of 3
Friday ends off with 95% 3 sets of 4

it’s off the Powerlifting Heads up calculator. I’ll do a last minute change to the Pavel version though since it takes into account a Taper. The heads up one doesn’t have a taper.

Sneaky. Make sure you wear your “clits”!

FFFFUUUUUUUUU. I was trying to make a good point in that post, only to be ruined by saying clits. I’ll be sure to wear them though.[/quote]

LMAO. It was a good point, and when I first read it all I could think of was “what the hell was going thru his mind when he wrote that!”

Good luck today. Squat low and smooth!

249

Strength be with you.

250

Damn, I wish I could stop hurting myself. Today’s session was going “great”, until I went for that extra inch lower and hit the safety pin on the fourth work set. The weight shifted pretty hard to the right and I pulled another muscle in my back. Getting thru the last two sets was very “not” easy. Work sets were as follows 142.9 for 3, 165 for 3, and 4 sets of 3 with 197kg.

My priority over the next couple of days is to heal as best I can, so that I can close out strong. As long as I can feel better than I do right now, Saturday will be a cake-walk!

251

Pain and injuries comes with the territory. Only the tough survive.

252

[quote]stallion wrote:
Pain and injuries comes with the territory. Only the tough survive.[/quote]

Ain’t that the truth. Right knee, left glute, left erector (3x), lower back (right and left medius), left wrist, left bicep, right shoulder. None have lasted longer than two weeks, thanks to massage therapy. One real session left, then one taper on Tuesday.

253

Nice work undesired. Hang in there, it’s almost over!

254

[quote]Modi wrote:
Nice work undesired. Hang in there, it’s almost over![/quote]

I think I will curl up in a ball and cry when it is over. It will be like the death of a old friend.

255

[quote]undesired08 wrote:
Modi wrote:
Nice work undesired. Hang in there, it’s almost over!

I think I will curl up in a ball and cry when it is over. It will be like the death of a old friend.

[/quote]

You could always do it again for front squats. :wink:

256

[quote]Modi wrote:
undesired08 wrote:
Modi wrote:
Nice work undesired. Hang in there, it’s almost over!

I think I will curl up in a ball and cry when it is over. It will be like the death of a old friend.

You could always do it again for front squats. ;)[/quote]

Actually, my front squats are REALLY weak…

Nah, I gotta prep for breaking 1400 in a meet. Then crossing the 1500 barrier early next year. That’s why I am doing Smolov, to get my squat numbers where they need to be.

257

Just read this thread in its entirety. Inspirational stuff from all you madmen!

A friend of mine completed the entire cycle in January. He hadn’t hit a big 3 PB in 2 years prior to starting it. Smolov took him from 220kg to 250kg at around 90kg in belt and knee wraps only. I could barely believe what I was seeing when he maxed out. Easy triples at 220kg and 230kg, a piss easy single at 240kg, a tougher rep at 245kg, and then finished off with a tough 250kg. All to a few inches below parallel. Looking back he might have hit 255 or even 6 plates if he had built up differently, but going into that session he was only hoping for 235kg.

Going to heed my friend’s advice, “wash the sand out of my vagina” and start Smolov in late May when I finally get my act together and finish my university course. PB is 170kg at 90kg and my squatting has been getting worse not better lately, so drastic action is required.

Best of luck with the rest of the cycle lads!

258

[quote]Gatti wrote:
Going to heed my friend’s advice, “wash the sand out of my vagina” and start Smolov in late May when I finally get my act together and finish my university course. PB is 170kg at 90kg and my squatting has been getting worse not better lately, so drastic action is required.

Best of luck with the rest of the cycle lads![/quote]

Really no point in washing the sand out. Everything else is going to hurt like hell during Smolov…what’s one more thing? :wink:

259

[quote]undesired08 wrote:
stallion wrote:
Pain and injuries comes with the territory. Only the tough survive.

Ain’t that the truth. Right knee, left glute, left erector (3x), lower back (right and left medius), left wrist, left bicep, right shoulder. None have lasted longer than two weeks, thanks to massage therapy. One real session left, then one taper on Tuesday.
[/quote]

ndesired

Maybe some ART Chiropractic treatment?

Also, a good acupuncture practitioner. I had serious doubts about acupuncture, but it works for me better than anything. The guy I use when at home treats areas that to me have nothing to do with the pain, but they work. Shows that the body is one piece.

ART is not that effective for me, but does help with the overall picture in my case. I know people that respond extremely well to it.

Massage and Acupuncture a few times a month with an occasional ART treatment are my best friends. Unfortunately over here I can’t get any of it.

Just some thoughts.

260

Hey undesired

are you going to do the 95 for 4reps for 3

or drop back to 80.

I’m seeing like 3 versions here.