Before I left to workout I wanted to write this down so I didn’t forget. This is my new splits for Smolov.
Monday - Chest and Back
Flat BB Bench
Bent Over Rows 3x8
Chins 3xAMAP
Incline DB 3x12
These are gonna be pretty light with short rests, just to kinda work the muslce, but still not tire myself out.
Friday - Shoulder and Arms
Military DB Press 8,6,6,4 HEAVY
BB Curls 3x10
ss w/ Hammer Curls 3x8
Dips 3xAMAP We’ll see how I feel on these ones
Lat Raises 3x10
Went through the first week of Smolov without missing a rep. Pretty cool. Almost lost rep #3 on sets 8,9, & 10. Everything is going well except my hips are sore. Gonna do some stretching/hot tubbing and try and loosen them up before Monday. DOes anybody know dynamic stretches for hips?
Front Squat
45x5
95x5
135x3
185x2
210x9
210x9
210x9
210x9
Hit every rep, but was EXHAUSTED by the end. Thought I was going to pass out about 2 times after squatting. This is going to be a tough week…i’m nervous/excited for the next week.
Still haven’t missed a rep the entire cycle, but was darn close today. Hips and knees are really killing me now. Stretched out good after though. Also did some calf raises and some ab exercises after. Friday is going to be a very tough workout.
I’m thinking about investing in some knee wraps for my really heavy days and also for maxing out. dOes anybody know a good place to get some cheap, effective knee wraps?
SOOOO…workout was horrible today. Felt strong at first, but kinda just fell off.
Front Squat
45x5
95x5
135x4
185x4
225x1
240x5
240x5 Last one I pretty much zercher’d lol
235x5
235x5 HIP HURTING
225x5 HIP HURTING EVEN MORE…to go get water I had a significant limp
185x5
185x5
Standing DB Military Press
60x8
50x8
50x11 PULLED MUSCLE IN FRONT OF TRAP ABOVE COLLARBONE
Tried another set, but no luck.
Tried Shrugging, but it hurt too bad.
BB CUrls
45x15
65x10
55x12
45x12
Plate Curls
45x8,8,8
DONE
One more day to complete Smolov week 2, but I can’t workout this weekend because of more important events. I’m getting extremely drained from Smolov and am less explosive every time. Hip hurts pretty regularly if I don’t stretch it out.
Combining my 4 weeks of TBT, and then the 2 weeks of Smolov, I have front squatted 19 times in 41 days. I’m pretty drained and also tired of front squatting lol I bought the Blast Your Bench Program for cheap off eBay and figured since I haven’t been emphasizing my bench it would be a good “blast” to my chest. I want to bench 300 within 2-3 months. Anyways, I’m gonna go in monday and see how front squatting feels, and if it’s not good I’m kissing Smolov good-bye. Definitely is a BRUTAL program though.
I am doing the “warm up” weeks for the BYB program
Monday
Incline Bench
175x5,5
180x5
185x5
190x5
DB Bench
70x10
80x10,9,7 My triceps suck
Seated DB Press
45x10 (NO BACK)
50x9,8
45x11
Bent Over Lateral Raise
15x12,10,10,10
Tricep Pushdowns
4 platesx10,10
3 Platesx10,10
Pushups
16,14,14
My shoulders and triceps are significantly weaker from all the squatting I have been doing. It’s cool tho, gives me something to work towards. Ill get back up to shoulder pressing 70x8 in no time!!!
Rowed for 20 minutes after too! A cardio I actually like!
[quote]Chewie wrote:
You are doing Smolov for your front squat also?
The third week absolutely sucks. It is my left hip that is killing me right now.
[/quote]
Yeah, I did the TBT for 4 weeks and squatted 3 times per week, and then I went straight into Smolov…bad idea. I can’t do it anymore, my hips still kill me. Before the TBT I could maybe front squat 195x5, and I got 225 for 5 sets of 7 my second to last day. Not a bad jump in one and a just under 6 weeks. I was gonna max, but my left hip still hurts me lol. How’s your smolov coming? You doing just base meso?
[quote]golferguy12 wrote:
Chewie wrote:
You are doing Smolov for your front squat also?
The third week absolutely sucks. It is my left hip that is killing me right now.
Yeah, I did the TBT for 4 weeks and squatted 3 times per week, and then I went straight into Smolov…bad idea. I can’t do it anymore, my hips still kill me. Before the TBT I could maybe front squat 195x5, and I got 225 for 5 sets of 7 my second to last day. Not a bad jump in one and a just under 6 weeks. I was gonna max, but my left hip still hurts me lol. How’s your smolov coming? You doing just base meso?
[/quote]
I’m doing the base meso right now. My right hip starts to hurt from time to time (I have no idea why i typed left) and my right wrist feels terrible. My gains are pretty good. I did 240 x 9 on Monday and when I started, 205 x 9 was killer. My goal is 360 for one by the time I am done with the full cycle.
Dang man, a 360 front is pretty impressive. I wanna max out again and see if I can get 300. My original goal was 315, but the hip pain is constant and I don’t wanna risk it. My appetite went up a lot, and so did my leg size! they went from looking like i work them out a little, to jeez this guy actually squats! Keep hitting the squats hard and let me know what you max!
Also did some shrugs and hammer curls at random spots in between the curls. Overall not a bad woorkout. Wish I was still deadlifting heavy. I’ll get it back.
[quote]golferguy12 wrote:
Dang man, a 360 front is pretty impressive. I wanna max out again and see if I can get 300. My original goal was 315, but the hip pain is constant and I don’t wanna risk it. My appetite went up a lot, and so did my leg size! they went from looking like i work them out a little, to jeez this guy actually squats! Keep hitting the squats hard and let me know what you max![/quote]
These are starting to feel better. I can still feel a little pressure where the injury was, but I’m just gonna go up 5 or 10 lbs per week and start doing back extensions to help strengthen my lower back.
Bent Over Rows
135x10
165x10,10,10 STRICT
Chins
9,9,7
DB Curls
30x16,16,16
BB Curls
75x10,10,
80x10
Overall a decent workout. Haven’t been feeling too well for the past 2 days, so energy was low. I guess it got the job done. Can’t wait for the Arnold this weekend!
Dips
BW+60 lbs x 5,3,3,3,1 (15 second rest between sets)
BWx5,4,3,2,1 (10 second rest between sets)
Tricep Extensions
3 plates x 10,10,10
Superset w/ One Arm OH Tri Extensions
15x10,10,10
Pretty good workout today. Short. I was going to start blast your bench this week, but I start spring break next week and am going to north carolina, so I won’t be working out for 5 days.