Looking forward to following along this ride too.
Will like to see your results on the smolov.
D@mn, Jack. That A LOT of squatting! I’ll be watching with great interest! Hope it works well for you.
Horse linament ( I’m serious) for your elbows and alot (5000 mg) of MSM will help you through the pain you are about to endure.
Get the MSM by itself it is alot cheaper and does’nt make you nauseaous at such high dosages because it is not combined with chondritin/gloucosime.
Was it accupuncture for you elbows or massage?
Oh up your fish oil too. Hope this helps…Good luck on the Smolov program.
Fischer
Thanks guys, it should be fun. Could be a car wreck. We’ll see.
Fischer, I am going to look into the horse linament and straight MSM. The massage was more like accupressure than massage, but no needles. He hit some crazy pressure points, but not like a full deep tissue massage. I am already gulping cod liver oil and fish oil through the day.
Damn, another lifting program. I thought it was a vodka. Maybe I’ll get around to understanding this one. Looks like a lot of reps.
[quote]hel320 wrote:
Damn, another lifting program. I thought it was a vodka. Maybe I’ll get around to understanding this one. Looks like a lot of reps. [/quote]
Vodka 4 days a week would be alot easier on my joints.
[quote]jjackkrash wrote:
[quote]hel320 wrote:
Damn, another lifting program. I thought it was a vodka. Maybe I’ll get around to understanding this one. Looks like a lot of reps. [/quote]
Vodka 4 days a week would be alot easier on my joints. [/quote]
Southern Comfort would probably lube the joints better.
Week 1, day 2, Smolov base mesocycle.
Squats: 45 x10, 95 x10, 135 x5, 185 x 5, 225 x 1, 275 x 1, 295 x 7, 7, 7, 7, 7.
Chins: 8, 5, 5, 4
Notes: Fuck. This is a bitch. Had to drive to Portland and back Yesturday, and the DOMS kicked in big time. Looking forward to squating on Wednesday. :).
jjack- you’re better man than I , for sure… Best of luck with Smolov : even the name sounds hard!
Damn. Squats 4 days per week? You are indeed a better man than me. I can barely recover after two per week.
Good luck with this; hope you bury your old squat totals, and happy foam-rolling. :>)
Thanks OG and iyaayas. Its only for three weeks, but I am concerned about recovery. Its only the second day and I am spent. I am eating calorie-dense foods every couple hours and had a big nap today. I can’t find the foam roller from the move, but I may break down and buy one tomorrow. My hips feel very tight.
Everytime I see or hear about someone doing a Smolov/Sheiko/Phillippi(sp?) routine I get a crazy picture in my head of Mr.T in Rocky saying “PAIN” after being asked what’s his the prediction for the fight is going to be. LOL.
By the way Smolov is a four letter word.
Definitely buy another foam roller if you have to. Don’t wait or you’ll be very sorry.
Thats a ton of squats jack. keep hammering at it…
Lotta work, Jack. If nothing else, your pain tolerance will go up! Keep at it…
Thanks, everyone, for stopping in.
Week 1, day 3, Smolov base mesocycle.
Squats: 45 x 10, 90 x10, 135 x5, 185 x3, 225 x1, 275 x1, 315 x 5, 5, 5, 5, 5, 5, 5.
Notes: My lower back and hips are fried. They were fried waliking into the gym, and fried walking out. Elbows hurt. I still don’t have a foam roller. Se va. Looking forward to squats tomorrow. :).
Insane volume, jjack. Much respect if you can keep up with that amount of work.
Give me the cliff notes so I ain’t got to study. Are you going to do this for all 3 lifts and are you just listing the main lift and still doing other exercises? Makes my legs and ass hurt just reading this.
[quote]hel320 wrote:
Give me the cliff notes so I ain’t got to study. Are you going to do this for all 3 lifts and are you just listing the main lift and still doing other exercises? Makes my legs and ass hurt just reading this.[/quote]
Just squats. You are supposed to fuck off everything else for three weeks and just squat for three weeks, then a week off, test squat max. I may do one other upper body exercise (bench, OH press, chins, row, etc.), if I feel like it, just to maintain. There is an “intense phase” for 4 weeks after this based on the new max, but I am not going to do that. Its supposed to add 35 to 50 lbs. to your max if it doesn’t kill you.
This is based on a 395 max:
Week 1:
Sat. 275 x 4sets x 9 reps
Mon. 295 x 5sets x 7 reps
Wed. 315 x 7sets x 5 reps
Thurs.335 x 10 sets 3 reps
Week 2:
Same as above, but add 20 lbs to above.
Week 3:
Same as week 2, but add 10 lbs.