Sunday (Smolov Base Meso Week 1 Day 3).
A. Squat: 125kg x 7 x 5.
Avg 101 Max 157.
Squatted outside in the sun for the first time ever.
Monday (Smolov Base Meso Week 1 Day 4).
A. Squat: 132.5kg x 10 x 3.
B. Band Face Pulls: 5 x 10.
C. Bench Press * : 60kg x 5, 80kg x 5.
D. BB Curl: bar x 20, 15, 10, 10, 10.
Avg 135 Max 170.
How you liking Smolov?
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First week of the meso was pretty rough, but for whatever reason things felt better today.
It’s my third time running it (did the whole thing the first time, just did the 3 week mesocycle the second time) so I kinda know what to expect. I may have made it a little harder on myself by perhaps overestimating my max but c’est la vie.
My squat went into the toilet after a long-lasting back injury a couple of years ago so this is just an attempt to get back to pre-injury levels
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Wednesday (Smolov Base Meso Wk 2 Day 1)
A. Squat: 115kg x 4 x 9.
B. Pendlay Row: 60kg x 3 x 5.
C. Seated partial DB OHP: 16s x 2 x 25.
D. DB Curl: 22kg x 2 x 8.
Not as bad as last week.
Avg 120 Max 176.
Friday (Smolov Base Meso Wk 2 Day 2).
A. Squat: 122.5kg x 5 x 7.
B. High hang power clean: 40, 50, 60kg x 3.
C1. Dips x 5, 5, 10
C2. EZ Bar Curl: bar+30kg x 3 x 8
Avg 124 Max 174.
Sunday (Smolov Base Meso Wk 2 Day 3).
A. Squat: 130kg x 7 x 5.
Avg 121 Max 170.
Monday (Smolov Base Meso Wk 2 Day 4).
A. Squat: 137.5kg x 10 x 3.
B. Bench Press *: 70kg x 10.
Every one of the 30 reps today was a grind. Very tough.
- Feet up, close grip, paused.
Avg 121 Max 163
Wednesday (Smolov Base Meso Wk3 Day 1).
A. Squat: 120kg x 4 x 9.
B. Pendlay Row: 60kg x 2 x 5.
C. Seated partial DB OHP: 20kg x 2 x 20.
D. Hammer curl: 20kg DBs x 2 x 10.
The easiest day so far. Absolute piss.
Avg 123 Max 180.
Thursday (Smolov Base Meso Week 3 Day 2)
A. Squat: 127.5kg x 5 x 7.
B1. Dips: 2 x 6
B2. EZ bar curl: bar+20kg x 2 x 15
Really really tough.
Avg 115 Max 171
Sunday (Smolov Base Meso Wk 3 Day 3)
A. Squat: 135kg x 7 x 5.
A fucker of a day, mentally and physically.
Didn’t have my usual spotters so had to use the wife which was not ideal. One more session tomorrow and I’m through the mesocycle thank christ.
Monday (Smolov Base Meso Wk 3 Day 4)
A. Squat: 142.5kg x 10 x 3.
B. Bench Press * : 60kg x 10, 70kg x 10.
Avg 123 Max 170.
Happy that’s over. Some technically iffy reps in the mix but overall okay. Body looking forward to a little break.
Friday.
A. Bench Press * : 70kg x 2 x 10.
B. Pendlay Row: 60kg x 3 x 8.
C. Power Clean: 60kg x 2 x 3.
D. Dips: bw x 5, 10kg x 2 x 5.
E. DB Curl: 14kgx 10, 18kg x 10, 20kg x 10.
Fast, light, easy session.
Avg 127 Max 159.
Friday.
Squat: 140kg x 1, 150kg x 1, 160kg x 1.
Not an impressive number by any means but it represents my best squat since my back injury 4 years ago.
And given that my working max was about 140kg just a few weeks ago it’s decent. Happy with it.
Avg 122 Max 168.
Sunday (Switching cycle Wk 1).
(Box jump 3 x 5)
A. Negative Squat: up to 167.5kg x 1.
B. Bench Press * : 70kg x 2 x 10.
C. Standing cable row: 3 x 20.
D. EZ Bar Curl (ex bar): 40kg x 4 x 5, 20kg x 20.
Avg 124 Max 161.
Wednesday (Switching cycle Wk 1).
(Box jumps 5 x 5)
A. Hang Power Clean: 60kg x 5 x 3 otm.
B. Bench Press * : 75kg x 2 x 8.
C. Hammer Curl: 18kg DBs x 3 x 15.
Avg 123 Max 154
Monday.
A. Squat: 20, 40, 60kg x 10.
B. Seated Cable Row: 3 x 10.
C. Bench Press * : up to 80kg x 5.
D. Pendlay Row: 60kg x 2 x 6.
E. DB Curl: 15kg DBs x 2 x 10.
Light easy 15 minute session just to grease the groove before starting the Intense Smolov Phase, and after taking last week totally off. Haven’t been feeling great generally since finishing the first meso but hopefully will be better this week.
Wednesday.
A. Squat: up to 145kg x 1.
B. Bench Press * : 60, 72.5, 82.5kg x 5.
C. P/L ChestSupported Row: 3 x 10.
D. Smith Machine Hipthruster: Bar+ 40kg x 3 x 10.
E. EZ Bar Curl: Bar + 20kg x 3 x 20.
F. Dips: BW x 5, 10kg x 4, 20kg x 3.
By the time I had got up to a single at 90% on squats I knew the second part of Smolov was not going to happen for me right now.
At the moment I need training to be fun and I just haven’t got the mental capacity for another 4 weeks of it. The meso gave me a lot and I got through it injury free, so I am gonna quit while I’m ahead and just enjoy training for a while and let it be the escape I need.
Avg 126 Max 168.
Monday.
6-minute circuit, 5 exercises (1 per minute)and a minute rest, 3 rounds.
A1. Squat: 20kg x 8, 40kg x 8, 60kg x 8.
A2. Push up: 3 x 20.
A3. Renegade row: 12kg Dbs x 3 x 8/8.
A4. KB Swing: 25kg x 3 x 10.
A5. Vertical jump (hands on hips) 3 x 8.
A6. Rest minute.
Avg 155 Max 183
Saturday.
6- minute circuit, 5 exercises (1 per minute)and a minute rest, 4 rounds.
A1. Squat: 20kg, 40kg, 60kg, 80kg x 8.
A2. Push up: 4 x 20.
A3. Renegade row: 12kg Dbs x 4 x 8/8.
A4. KB Swing: 25kg x 4 x 10.
A5. Vertical jump (hands on hips) 4 x 8.
A6. Rest minute.
Avg 153 Max 184