If you guys are in need of some better sleep, get some Z12. 2 caps of that is enough to keep you asleep for 8 hours. It doesn’t knock me out, but it helps me fall asleep a bit, and definitely keeps me asleep (a problem I’ve always had, having a restless mind :P).
Smolov! Are you enjoying the volume? How long have you been doing this? Sorry for the absent in your log 
I will do better
http://www.elitefts.com/documents/bcaa.htm
This made sense to me in regards to the BCAA thing. If I’m eating a large surplus with 300+ grams of protein everyday I really wont see any effects from BCAA supplementation, if I’m in a heavy calorie defecit or training fasted, BCAAs would probably be a good idea.
@ashy: I’ve ordered an equivalent to ZMA but I think I may struggle to find something more like Z12 over here. Yet again, I’m happy to pay a premium for Biotest supps, I just can’t afford the additional premium of 20% tax and monstrous shipping. So really I just need to move to USA/Canada asap.
I’m loving smolov, especially for squat where it makes a ton of sense when you look at olympic lifting especially… I’m recovering in time and have only missed reps in a couple of sessions. This is the initial base cycle and I have two sessions left (Thursday, then Friday morning) where on Friday I will be playing with as heavy as I’ve been on the cycle aiming for 204x10x3 bench and 314x10x3 squat. If all goes to plan I’m supposed to take around 3 weeks off squatting and retest… where I’m hoping I can possibly hit 350+ for a single.
@phlegms: I’ll take a good look at that… whilst part of me “assumes” they are definitely worth it… I’m not out to waste my hard earned cash on something if the difference is only negligible.
On the above reply to ashy, how did you test your bench/squat after the initial 3 week cycles? I want to make sure I can hit PR range singles so am willing to take the whole 3 weeks off squatting if necessary (or just hit singles after no squatting for a week?) … I don’t even know where to find the instructions for smolov jr… I was just thinking test it a week after the last day of the cycle.
Back Day aka MAN I LOVE BODYBUILDING
Pull-ups (db between feet today, thumbless grip)
BW x 8 - straps - +10/22 x 8 - +20/44 x 7 - +28/62 x 3 recent PR
Reverse Grip Pull-down (strapless, fairly low rest)
70/154 x 10 - 75/165 x 10 - 80/176 x 5 Default PR
Seated Cable Row (thumbless, allowing for full lat stretch/zero momentum)
50/110 x 10 - 55/121 x 4
T-Bars (thumbless, old school style w/V-handle between collar and plates)
3pps x 10 - 4pps x 10 - 5pps x 5
Deadstop DB Row (super controlled thumbless reps)
50/110s x 8
In retrospect, 13 sets isn’t that much… but in terms of quality of sets/pump/feel… today was amazingly sexy and made me realise how much I love a bodybuilding session that goes well.
Just found out 5 minutes ago TC has a new book out. Ordered. Some sort of PR
I’ve never run the full cycle of any variant of smolov. I’ve just been running the base 3 weeks for quick gains, taking a week or two off, of working up to heavy singles to retest and then starting a new base cycle again. It might be worth looking into if you don’t want to commit to the full 3rd phase of smolov where the number of sets increases.
Interesting… I’m going to stick it out the full smolov programme… not sure about smolov jr yet.
So after I finish smolov/smolov jr base on Friday I am torn between:
A/ taking a deload week where I only do a light chest/leg day and avoid flat bench/squatting and then wait another week to test rep max’s…
B/ just wait a week and test… which compared to what I’ve been used to on smolov/smolov jr, is a pretty huge length of time.
Opinions about deloads before testing rep max’s from you powerlifter type guys? On the smolov calculator I’ve been using it basically says plan A + then wait another week after your initial tests and test again (not sure I understand the logic behind that, but obviously I want to maximise my numbers).
[quote]jake_j_m wrote:
Interesting… I’m going to stick it out the full smolov programme… not sure about smolov jr yet.
So after I finish smolov/smolov jr base on Friday I am torn between:
A/ taking a deload week where I only do a light chest/leg day and avoid flat bench/squatting and then wait another week to test rep max’s…
B/ just wait a week and test… which compared to what I’ve been used to on smolov/smolov jr, is a pretty huge length of time.
Opinions about deloads before testing rep max’s from you powerlifter type guys? On the smolov calculator I’ve been using it basically says plan A + then wait another week after your initial tests and test again (not sure I understand the logic behind that, but obviously I want to maximise my numbers). [/quote]
I would maybe take a few light days then retest your squat and bench, then use that to assess where you want to go next. Coming fresh off my first base mesocyle of smolov I by far felt my strongest, this is the point at which your body really begins to adapt to new volume/frequency so I would say exploit that adaptation!
[quote]phlegms wrote:
I would maybe take a few light days then retest your squat and bench, then use that to assess where you want to go next. Coming fresh off my first base mesocyle of smolov I by far felt my strongest, this is the point at which your body really begins to adapt to new volume/frequency so I would say exploit that adaptation! [/quote]
We’ll see how I feel… tempted to go for full on squat/bench deload (train everything normally but no heavy leg/chest/delt work really) and then the week after do a “mini meet” where I test max squat/bench/dead… would be exciting.
Double Smolov - Week 3, Day 3
Bench Press (aim is 193x8x4)
87.5/193 x 4 - 87.5/193 x 4 - 87.5/193 x 4 - 87.5/193 x 4 - 87.5/193 x 4 - 87.5/193 x 4 - 87.5/193 x 4 - 87.5/193 x 4 (last few sets last rep ass lifted)
Olympic Squat (aim is 298x7x5)
135/298 x 5 - 135/298 x 5 - 135/298 x 5 - 135/298 x 4 - 135/298 x 5 - 135/298 x 6 < ‘Some sort of all-time volume PR’ (added that last rep for phlegms)
Going back to the bench technique where I’m confident made a huge difference today. Squats went well besides one set and a little knee aching (think they are looking forward to break from squatting).
Will do well on my final day tomorrow. feelsgood.jpg
Good stuff, particularly liking the squatting! Look into getting some knee sleeves if you haven’t got any already, definitely worth it in the long run if you have started getting some knee aches (which is probably nothing more than some slight tightness/tendonitis after essentially quadrupling your squat volume doing smolov). I like the knee sleeves from strength shop uk, cheap but do the job! Also might be worth looking into adding in some glucosamine which I’ve just started using, MP do bottles of glucosamine dirt cheap so theres no excuse!
x2 on the knee sleeves
@phlegms/spar: I will certainly consider some sleeves. In general I’ve never had pain squatting though but smolov is obviously a different animal. I have some padded knee sleeves I use for snowboarding but I’m going to assume they probably wouldn’t be appropriate.
Just today spent like 20GBP on finally purchasing an iron/ironing board (you see ironed clothes = get the womenz?) so I’m sure I’ll justify the expense eventually.
Double Smolov - Week 3, Day 4
Bench Press (aim is 204x10x3)
92.5/204 x 3 - 92.5/204 x 3 - 92.5/204 x 3 - 92.5/204 x 3 - 92.5/204 x 3 - 92.5/204 x 2 - 92.5/204 x 3 - 92.5/204 x 2 - 92.5/204 x 1 - 92.5/204 x 1 < am dissapoint
Olympic Squat (aim is 314x10x3)
142.5/314 x 3 - 142.5/314 x 3 - 142.5/314 x 3 - 142.5/314 x 3 - 142.5/314 x 3 - 142.5/314 x 3 - 142.5/314 x 3 - 142.5/314 x 3 - 142.5/314 x 3 - 145/320 x 3 - 3RM PR - Overall Volume PR (previously never done more then one top set over 140kg)
^ like a boss… could have probably done 3 at 150kg or perhaps 5 at 145kg… SMOLOV WORKS (for squat)
It also works for bench, I think you just programmed too heavy and ended up missing out on a lot of reps.
[quote]SamMcLoughin wrote:
It also works for bench, I think you just programmed too heavy and ended up missing out on a lot of reps.[/quote]
Well I only programmed for my a figure I knew I could get (105kg)… we’ll see where I stand when I retest though and whatever bench work I do from then will be based on that updated one. I just found it quite testing on the shoulders (quite possibly down to the form I use)… yesterday was the first session the weight felt truly heavy though admittedly…
My squat should lie in a much more respectable place after full smolov… I will just have to make sure my bench also increases a fair bit so I can go for a decent total come a meet around summer
Keep that back tight
[quote]jake_j_m wrote:
[quote]SamMcLoughin wrote:
It also works for bench, I think you just programmed too heavy and ended up missing out on a lot of reps.[/quote]
Well I only programmed for my a figure I knew I could get (105kg)… we’ll see where I stand when I retest though and whatever bench work I do from then will be based on that updated one. I just found it quite testing on the shoulders (quite possibly down to the form I use)… yesterday was the first session the weight felt truly heavy though admittedly…
My squat should lie in a much more respectable place after full smolov… I will just have to make sure my bench also increases a fair bit so I can go for a decent total come a meet around summer[/quote]
Whatever happened though, you missed reps on 6/12 of your sessions, it’s hardly surprising that you couldn’t do the last 10x3 day, it could have just been trying to squat and bench so much in the same day, but whatever it is, it’s probably worth undercutting it or sorting your form and any other issues in future, especially if you’re planning on lifting with that kind of volume with two lifts.
@spar: yup
@sam: I will certainly bare it in mind, it was a learning experience for me bench wise… probably a much needed one. I’m not sure if I’ll run smolov jr. for it again or not yet, I’ll decide after I retest my max bench.
In other news… the huge advantage of going out Saturday night is how awesome one looks the next morning super dehydrated. I can’t be above 12% BF right now… maybe even a little lower… haven’t weighed in for ages but imagine I’ve not really gained much weight so my relative strength is way up. Assuming I can outbench my PR when I try next week.
Off-season progress pics. Took these ‘carbed up’ but also a little less dehydrated/more water retention then earlier in the day (legs cuts were non existent today).
http://img23.imageshack.us/slideshow/webplayer.php?id=25497703.jpg
I need a tan.
You pale English bastard