Lol I just realized you were using the base meso cycle of smolov instead of smolov jr.
hahah I’m an idiot. Oh well, at the end of the day it’s just some setxrep scheme that goes from high reps to low reps.
4/2/13
squat
200 7, 7, 7
conditioning: none
recovery: 5 mins foam rolling/stretching before and after
4/3/13 Smolov [not] Jr Session 10/12
bench
45 20
95 5
135 6
185 5
200 5x7
supersetted with
DB rows
100 5x15
ez curls
65 2x12
supersetted with
reverse curls
45 2x15
great session! I thought I would be missing reps, but the first 6 reps of each set was pretty fast. Beforehand I made sure to drink a lot of coffee, creatine, and eat ramen with extra soy sauce in it, so that might’ve helped with energy lol. I wore my oly shoes but they honestly did not help, as I’m on my toes to get leg drive. If I ever move my feet out and arch less I will wear the oly shoes again.
conditioning: 45 min bike machine
recovery: 30 mins foam rolling in stretching
4/4/13 off completely
4/5/13 Smolov Session 11/12
bench
45 20
95 5
135 5
175 3
210 5x7
some pullups in between sets
almost done! I’ve been intimidated and thought that I’d miss reps most every session, but once I get the first set done, all doubt vanishes. After tomorrow I’ll take a few days off from benching and then will try to hit 255 or more.
recovery: 30 mins stretching/foam rolling
conditioning: 45 mins recumbent bike
[quote]browndisaster wrote:
After tomorrow I’ll take a few days off from benching and then will try to hit 255 or more.[/quote]
From the looks of the training numbers you should completely rape 255.
thanks man, I’m liking this whole “practice what you want to improve” concept
4/6/13 Smolov Session 12/12
bench
45 20
95 10
135 3
185 3
225 10x3
finished! feels good that less than a year ago I was proud of maxing at 225 for a butt-off-the-bench grinder
supersetted with
cg neutral pullups
25 10x5 also a big PR
tricep extensions
blue band? 1x100
makes my elbows feel better
recovery: 30 mins stretching/foam rolling
conditioning: 45 mins recumbent bike
4/7/13
forgot to do TKE’s before squatting. My knees felt pretty good though
squat
95 5
135 5
185 5
210 6, 6, 6
I think my squat will move up fast if I focus on staying tight and moving weights explosively.
sumo
135 5
225 3, 3
275 3
335 3, 3, 3
shrugs
275 3x15
meh, this got weaker. I’m going back to doing high rep DB shrugs until I max out the 100s
3 sets each of cable crunches, pinwheel curls, hanging leg raises, and cable curls
conditioning: 45 mins light recumbent bike
recovery: 10 mins foam rolling/stretching
Good luck on the squatting :). What style of squatting do you prefer (a video/or description/or an example of someone with a similar style)?
Nice! And congrats on the bench…you are right, shit like that feels goooood 
thanks homegirl
@DSSG I’ve been squatting oly style. I’ll probably squat low bar in the future, but for now oly is pretty much pain free so I’ll just progress on that
4/8/13
conditioning: 45 mins stairmaster
recovery: none
4/9/13
AM
bench
45 20
95 5
135 5
185 3
225 1
245 1
265 0 missed this at lockout
265 0 barely got it off my chest
225 1
Today was very frustrating; if I waited another day to bench like I was supposed to, I would’ve nailed 265 and could’ve gone for 225x5. I have no one to blame but myself. Now I’m going to move on to a legs/push/pull split, and I’m sure I’ll get those numbers within a few weeks.
4/9/13
PM
bench
45 20
95 5
135 5
185 3
230 3x3
drop to 135 20
BTN Military
85 15, 15
pushups
about 30? just did them in sets of 4 as fast as possible
some tricep extensions, lateral raises, rotator cuff stuff, cuban press
conditioning: 45 mins light recumbent bike, 30 mins stairclimber
Hey, Brown, we are having an overhead press competition for the heaviest set of five. Are you in ;)?
4/10/13
AM
squat
135 5
185 5
225 5, 5, 5 ties pre-injury PR
deadlift
225 3
315 5
no straps and no touch and go today
PM
wg pullups
cg pulldowns
db rows
rear delt cable crossover
pinwheel curls and kettlebell hammer curls
preacher machine curls
ez bar curls
bb shrugs
DC reverse curls
some bar hangs for grip - awful at these
recovery: none, tomorrow is an off day so I’ll catch up then
conditioning: 25 mins stair climbing
4/11/13
conditioning: 45 mins stairclimbing
kicked my butt, my pace is much much faster now and endurance is getting better
4/12/13
was feeling pretty beat up still but I didn’t want to have more than one off day in a row from lifting. I did a longer warmup which helped me get the top sets in - next session I’ll incorporate some med ball throws like Carlos (detazathwhatever) does.
bunch of explosive pushups
bench
135 3, 3, 3
185 3, 3
235 3, 3, 2 PR
drop 135 20
dips
+45 8, 10
shoulders and tris were already beat before benching so I wasn’t expecting anything great. I think next session I can get 2x15
some high rep btn cable laterals and db flyes
My traps are beat up, they’re getting hit in some way through almost every session I do and are far too weak. I shall be yoked soon…
Today was a high carb day. This is my first time doing a real macro counting diet with a scale and everything. For the first week my macros were:
2600 cal
87 fat
260 carb, with a carb up once at 400
195 protein
I took my weight every morning and averaged it at 202.3 lbs - there was definitely a downward trend through the week with the diet and especially all the hard cardio I’ve been doing.
This upcoming week will be:
2400 cal
80 fat
225 carb, with a carb up once at 400
195 protein
I’m not sure how far I’ll take the diet. 2400 seems a bit low with the amount of cardio I’ve been doing on the stairclimber recently. I would like to get under 200.
Gotta love those refeed carb days
thanks for following boss
I almost skipped the carbup, but I’m usually too strict when I diet, and too forgiving when I bulk. At first I was dreading eating so much, as I was busy most of yesterday. Once I got in the swing of it, I got up to 500 carbs actually and was hungry when I went to bed. I downed half a gallon of water before bed and am heavier and fuller today, so clearly I soaked it up. I’ll definitely keep the 1x a week carb up.
One thing that’s been interesting is that the 2600 calories/day was at or slightly above maintenance when the only physical activity I had was lifting. Now that I’m doing conditioning daily and am making it a point to be active, it’s a deficit. I think this week at 2400 cal will be pretty low, so next week the calories will probably go up again. My goal is to stay leaner, eat more, and make gainz. Without this tracking I’m definitely too high in fat and all over the place with carbs.
I gotta go low carb/high fat and protein or I’ll go nuts on the carbs also
That’s what I did to drop fat, it works pretty well. Basically high fat high protein super low carbs until I feel unbearably weak/flat, then would have a small carb up. I’m trying this approach as a more permanent diet, basically just stealing what a lot of natural bbers do. I’m going to scrap the drop to 2400 lol, I’m doing enough conditioning and lifting to still drop fat at 2600 cal.
4/13/13
squat
245 3x3 ties pre-injury PR again
deadlift
335 3 singles
315 3 touch and go
front squat
ramped up and went for 207.5 and failed twice, then ramped up again and got it. Front squats feel really natural. I think once my squat and deadlift are acceptable, I’ll spend some time focusing on front squats.
lying leg curls
10, 10, 10
supersetted with
hanging leg raise
10, 10, 10
- a ton of TKE’s worked in before and after both squats and deads
conditioning: 10 mins stairclimber
recovery: TBD