Sets 1 thru 7
Day3 Intro Microcycle complete. Today was really smooth and gets me excited about starting the Micro. I stretched for quite a while and took my time on my warm-up sets and felt really solid, except for getting my gut-fat pinched for 5 reps. I am still a little loose in the core and I am still having pain in my left arm from the fall. I have actually gotten my grip on the bar down to the same width that I use for bench, which I think will help me keep more upright. Lunges and Bulgarian squats for the next 3 days, so it will be like a vacation.
4x5 127kg
3x 136kg
2x2 145kg
1x 163kg
Set 1-8
Cool to hear some old-school Tool tunes there!
How are you feeling with the Smolov routine so far? I’m Starting the 3rd week of the intense cycle this Monday… Its been kicking my ass for sure.
One more week of the Intro Microcycle, which is like a mini-vacation, before the real work begins. Even though my 1rm is at 188kg, I set it at 181.5. It is almost all I can think about and is driving my wife crazy. I am constantly looking at squat videos on youtube, evaluating stances, bar position, etc. I have a slight obsessive/compulsive disorder, and it comes out badly when I want something. And the hardest thing for me to do is to look at just one Smolov session at a time.
How much did you add to your squat on the base cycle?
Yeah, you sound like me. I guess with squatting all through the week and constantly reminded by the soreness, its hard to get it off your mind.
I added 40 pounds to my 1RM after the base. I started with a 275 lbs max, and boosted it to 315 lbs. I was very psyched about the progress.
The Intense cycle has been a real bitch so far. The first week went well, this second week which I finish today was really tough. I haven’t even looked at any exercise other than the squat since I started the Intense Cycle, I am that whooped afterwards. Been stretching a whole lot, since I seem to have been getting really stiff on this cycle. But this stuff works that for damn sure.
Have you been doing any upper-body work with the Smolov?
I hear you on the stretching. Since I am old, it takes me a while to really warm up. What I have been doing before I start squatting and after 15min of stretching, is single-leg extensions for 3x15 with no break. I think I am going to do lunges as well and see if I can move to my work sets feeling more loose.
I switch between pull-downs and bench after every other session, but I don’t go heavy. I usually do 3 to 5sets of 5 with moderate weight, just too stay loose. I made the mistake of doing seated rows once, and paid for it for a week. I may try some shoulder presses, but it just really depends on if I have the energy and time after the squats.
Btw, great job with the gains. Keep me updated.
Thanks man, like wise. I might give the leg-extensions and/or lunges a shot with warm-ups. I’ve just been doing squats, a few sets of 8 at 135 lbs for warm-ups then stretching right now. My hips and groin are what really seem to be tight for a couple sets, then they loosen up pretty quick. I’ll be sure to check back in with your progress, keep it up!
Wk2 Day1 of the inrto complete. I don’t want to take it too lightly, knowing what is starting next week. I will post a link to the vid once it is uploaded.
1xwarmup 20.4
1xwarmup 61.2
1xwarmup 102
1xwarmup 124.7
2xwarmup 142.9
2x2 154.2
Keep on hitting it hard. For warmups myself I just do squats, and then I go to action…
Wk2 Day2 of the intro complete. It was a difficult couple of days; ice storm, no power, not eating (almonds only for about 14hours), and sitting in a parking lot for 4 hours logging into systems for work. Luckily, my gym regained power so that I could get my session in tonight. I had to squat in running shoes and without my knee sleeves. For a warmup, instead of extensions and lunges, I hit the leg press for 3 sets of 8. My hips felt super loose, so I think I will try it out for the next few weeks to see if it is good for me.
I had to use my camera phone and the memory filled up, so it didn’t get the last set recorded. It was fairly ugly, so I’m kinda glad it didn’t.
1xwarmup 20.4
1xwarmup 61.2
1xwarmup 102
1xwarmup 124.7
2xwarmup 142.9
1x3 154.2
Wk2 Day3 of the intro complete. It was not a very easy day, since I had to get up at 4:30 this morning to cut a tree out of my driveway so that I could go to work. I cutting was not bad, but the pulling the limbs up the driveway on the ice was not fun.
My hammies and lower back were fried even before I went into the gym tonight, and it shows it my form. I got a little loose, but not too bad. The worst part is I have to cut wood all weekend, so I am not going to be 100% on Monday for my first day of the Base Cycle. That won’t stand in my way of hitting my goals, though.
1xwarmup 20.4
1xwarmup 61.2
1xwarmup 102
1xwarmup 124.7
1xwarmup 142.9
1x5 154.2
Ok, I am hurting and I haven’t even started the base cycle yet. My wife and I had to clean up the fallen tree and it was about 14hours worth of work. Hopefully I can get my back and forearms loose enough to have a good session tomorrow. Here are some before and after pics of the front. Next week (on my non-workout days), we will get to do the back yard.
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Two days later…
…what a relaxing weekend!
good luck bro.
I just finished week 1 of the base cycle. its a real kick in the pants, my legs feel like carjacks already
[quote]Invictica wrote:
good luck bro.
I just finished week 1 of the base cycle. its a real kick in the pants, my legs feel like carjacks already[/quote]
Thanks. I have to make sure I get enough food to power the machine and focus on one day at a time. I am friggin pumped and ready to go.
Are you doing front or back squats?