[quote]phlegms wrote:
Just a forewarning with smolov… if you do run a cycle for squats, be prepared to hate life for a couple of weeks until you adjust to the volume/frequency. You could definitely benefit from a bench/backsquat (maybe even Oly backsquat) cycle of smolov to get your strength back. You could even just run the base mesocyle (ie. first 3 weeks) to see how it treats you as I am doing at the minute. [/quote]
I’m squatting oly style back squat anyway man. High bar, olympic width, well below para etc.
When I do run it I will most likely have the main goal at huge progression of back squat though running a bench base mesocycle alongside would be both tempting and possible. (I do believe 5/3/1 is a good system for benching though, its just my weight loss hasn’t aided its success well)
[quote]phlegms wrote:
Just a forewarning with smolov… if you do run a cycle for squats, be prepared to hate life for a couple of weeks until you adjust to the volume/frequency. You could definitely benefit from a bench/backsquat (maybe even Oly backsquat) cycle of smolov to get your strength back. You could even just run the base mesocyle (ie. first 3 weeks) to see how it treats you as I am doing at the minute. [/quote]
I’m squatting oly style back squat anyway man. High bar, olympic width, well below para etc.
When I do run it I will most likely have the main goal at huge progression of back squat though running a bench base mesocycle alongside would be both tempting and possible. (I do believe 5/3/1 is a good system for benching though, its just my weight loss hasn’t aided its success well)[/quote]
Your quads will thank you down the road for Oly squatting!
[quote]phlegms wrote:
Just a forewarning with smolov… if you do run a cycle for squats, be prepared to hate life for a couple of weeks until you adjust to the volume/frequency. You could definitely benefit from a bench/backsquat (maybe even Oly backsquat) cycle of smolov to get your strength back. You could even just run the base mesocyle (ie. first 3 weeks) to see how it treats you as I am doing at the minute. [/quote]
I’m squatting oly style back squat anyway man. High bar, olympic width, well below para etc.
When I do run it I will most likely have the main goal at huge progression of back squat though running a bench base mesocycle alongside would be both tempting and possible. (I do believe 5/3/1 is a good system for benching though, its just my weight loss hasn’t aided its success well)[/quote]
Your quads will thank you down the road for Oly squatting! [/quote]
[quote]phlegms wrote:
be prepared to hate life for a couple of weeks[/quote]
Enjoy the quad gains though, but also be prepared for deadlifts to take a tumble, I failed ~15-20kg below my working max last Friday.[/quote]
Some reports suggest deadlift increase without training it whilst on smolov (as in when tested afterwards I assume, not in the middle of the programme). I’d probably stick to speed deads to maintain it or somthing.
[quote]phlegms wrote:
be prepared to hate life for a couple of weeks[/quote]
Enjoy the quad gains though, but also be prepared for deadlifts to take a tumble, I failed ~15-20kg below my working max last Friday.[/quote]
Some reports suggest deadlift increase without training it whilst on smolov (as in when tested afterwards I assume, not in the middle of the programme). I’d probably stick to speed deads to maintain it or somthing.[/quote]
I’m sure it will after, I had also done farmer’s walks with 240kg the day before. But still, it was annoying. Probably safest to leave it out.
Squat (high bar/olympic form)
100/220 x 5 - 115/253 x 3 - 127.5/281 x 2 - wanted another try - 127.5/281 x 1 < bad call
Front Squat (clean grip/olympic form)
80/176 x 3 - 90/198 x 3 - straps - 100/220 x 3 - 110/243 x 1 - 120/265 x F
Hack Squat (a2g)
1pps x 10 - 1+1/2 pps x 2 & called it
Leg Extension (setting no.)
7 x 10 PR - 8 x 5 PR
converse back on -
DB SLDL
90s x 11 (set 1 pr) - 114s x 10 PR - 135s x 5 PR
Lying Leg Curl
25/55 x 15 - 30/66 x 10 - 35/77 x 3…
Had nothing left in me to give to calves so I will work them tomorrow instead. Very dissapointing strength… when I was hitting 308 x 6 for top set of squats I would definitely have put 281 as 12+ rep weight… weighed in yesterday at 189 though…
The stress of having university deadlines is most likely not helping with weight/strength gain… expecting big things after the 12th. I also need to get back to foam rolling/dynamic warmups as I think they helped me go hard even when I was much smaller/weaker.
Good squatting, don’t sweat the loss in strength when switching to a high bar oly style squat. It really is a very different movement. Nice front squatting also, 110 is no joke!
[quote]phlegms wrote:
Good squatting, don’t sweat the loss in strength when switching to a high bar oly style squat. It really is a very different movement. Nice front squatting also, 110 is no joke! [/quote]
Much appreciated man, I should probably acknowledge the difference between converse shoe with a huge focus on sitting back and going just below depth compared to oly squatting much bigger ROM and what feels like a lot less hamstring involvement. I think I can hit the 120 front squat on a day where I’m on top of things, thought I’d try it today anyway, cuz’ im crazy
[quote]phlegms wrote:
Good squatting, don’t sweat the loss in strength when switching to a high bar oly style squat. It really is a very different movement. Nice front squatting also, 110 is no joke! [/quote]
Much appreciated man, I should probably acknowledge the difference between converse shoe with a huge focus on sitting back and going just below depth compared to oly squatting much bigger ROM and what feels like a lot less hamstring involvement. I think I can hit the 120 front squat on a day where I’m on top of things, thought I’d try it today anyway, cuz’ im crazy[/quote]
Its always going to be hard to hit a FS pr after going at it hard on the High bar oly squats as they are both pretty quad intensive. I like to throw in extra hammy work on my squat day to make up for p-chain shortfall with the oly squats, but going for higher reps than I would on say a deadlift day. Might be worth a thought.
@phlegms: I did like splitting up hammies and quads but for now I’m just sticking with more or less the 531 template (+arms&calves when I can) @gregron: I have to kill it a hell of a lot more now your here!
Shoulders/Military - 531, Cycle 2, 1 Week
Military Press
45/99 x 5 - 50/110 x 3 - 58/128 x 4 < recent PR (all time is 62/137 x 4, though I may not have been using full ROM then)
Boring But Big - Military press w/ fat grips
50/110 x 8 (post main sets/fat grip pr) - 50/110 x 6 - 46/101 x 10 - 46/101 x 9 - 46/101 x 6
^ felt awesome, I like BBB assistance ALOT more then I expected to.
Seated DB Laterals (feet on bench)
52s x 5 (pr of sorts) - 48s x 10 - 48s x 9
Incline Bench R.Delt Flyes
39s x 10 - 39s x 8 - 39s x 10 PRS for weight
Trained in my home gym today, military felt way better and in fact was way better (who knows why). Fat grip BBB was awesome. Extra assistance work was decent. Good for around a 50 minute session.
@phlegms: come 198 bw again, it should be amusing how much stronger I am then last time
Back/Deadlift: 531, Cycle 3, 5 week
Deadlift @ 190 BW
152.5/336 x 5 - 165/363 x 5 - 175/386 x 7 NEW 7RM - 200/440 x 1 EZ-mode - 220/485 x F almost faint < y u no be easy mode 5 platez?
Was pretty dead from 1RM attempt but soldiered on…
Pull-ups
Wide grip - BW x 8 Medium grip - + 10/22 x 7 - + 25/55 x 3
Lat Pulldown
V-Handle/CG - 80/176 x 10 - 90/198 x 8 - 100/220 x 4
Seated Cable Row
60/132 x 10 - 70/154 x 7
HS Low Row
3pps x 11 (set 1 pr) - 3 1/2 pps x 5
Seated Wide-Grip Cable Row(for rear delts etc, using D-handle bar)
40/88 x 8, 7
DB Pullover
90 x 6
DB. Incline Curl
32s x 10 - 37s x 5
DB Seated Hammers
50s x 6 - 50s x 5 - 50s x 4
DB Preacher
32s x 10 - 37s x 6
So yeah, got the work in despite not being a huge PR day. The deadlift 7rm might not seem significant but I think we can all agree deadlift takes the most hit of all the lifts the higher up the reps you go (especially if you reset each rep & go strapless). I’ve never actually deadlifted past 6 reps… ever before… at any weight lol.
This cycle I’m aiming for 4/5 @ 195kg on 1 week so I can move the max up another 5kg. I doubt if I’ll ever deload whilst running 531, since it’s a natural deload in the rep scheme itself only going super heavy one out of 3 weeks.
@phlegms&bug: thanks guys, I appreciate guys checking in every now and again. In my experience I’ve found deadlift to be one lift that doesn’t decrease ridiciliously as your weight drops. I said in another log but its worth repeating:
I’m only going for singles AFTER 5/3/1 work sets for now… that way when I do get 485 I know I’m probably good for 500+ fresh or deloaded if needed. But yes the goal will be over 500 also post-fatigued as soon as 485 falls (soon!)
[quote]jake_j_m wrote:
Just thowing these in here for a crippling slice of reality in terms of how weak I am:
Yes that was 635 x 4 raw
Yes that was 715 x 2 with a ram
Sincityiron is a lifting god. These videos should have so many more views…[/quote]
Jeremy Hoornstra that’s his name. Love the upper bodies on big raw benchers.
[quote]jake_j_m wrote:
Just thowing these in here for a crippling slice of reality in terms of how weak I am:
Yes that was 635 x 4 raw
Yes that was 715 x 2 with a ram
Sincityiron is a lifting god. These videos should have so many more views…[/quote]
Jeremy Hoornstra that’s his name. Love the upper bodies on big raw benchers.[/quote]
Don’t think thats the same guy, doesn’t look like him + his name is eric something… lol
