45 Lb x 10 reps
95 Lb x 3 reps
105 Lb x 2 reps
117.5 Lb x 2 reps
117.5 Lb x 9x1 reps
Low Bar Squat (No Belt)
45 Lb x 5 reps
135 Lb x 3 reps
165 Lb x 2 reps
182.5 Lb x 5x7 reps
202.5 Lb x 1 reps
222.5 Lb x 1 reps
Bodyweight
127 Lb
I’m not surprised with today’s bench session since it’s been getting more and more difficult. This doesn’t mean anything more than my cns is taking a kicking with squats and I’m pretty sure that given a bit of recovery time I will see some gains from the cycle.
Squat went pretty well today. It wasn’t easy but was pain free which is awesome. The thing that felt the most fatigued at the end of each set was my fore arms from gripping the bar.
The last two singles weren’t prescribed but I was feeling full of p & v so went ahead and did them.
This was all after a three mile walk with the dog because it was so beautiful out.
45 Lb x 5 reps
135 Lb x 3 reps
165 Lb x 2 reps
195 Lb x 7x5 reps
Bodyweight
127 Lb
These were pretty hard. I only realized after we trained why the seven sets of five are more difficult than the other days; because we squatted yesterday. I have 5 more smolov squat days left. I’m pretty sure I can finish the cycle and finish it without a belt.
I have noticed an incremental weight gain. I’ve put on 3-4 lbs in the last couple of weeks. It’s not completely unexpected and I think some of it is water retention. None of it is due to the three pieces of birthday cake I ate yesterday.
45 Lb x 5 reps
135 Lb x 3 reps
165 Lb x 2 reps
185 Lb x 1 reps
205 Lb x 10x3 reps
225 Lb x 1 reps
Bench Press (Touch & Go)
45 Lb x 10 reps
65 Lb x 5 reps
85 Lb x 2x5 reps
Bodyweight
129 Lb
Week two is done and the entire week was pain free. It wasn’t super easy but not crushing either.
My weight is up. My body is holding onto everything I’m eating. I think it’s mostly water retention and imagine much of it will drop off after this cycle is done. It’s not helped by all the pizza I ate yesterday at our high school provincial championships. I ran the computer and ate like an idiot the entire time. The high school meets are the best and this year’s championships were held in my daughter’s high school in Hamilton.
I also recently discovered I like Jim Beam. After the meet yesterday I went to Lowes, spent almost $500 in new light fixtures and picked up a bottle. It made the money spent a little bit more palatable. While I was at work today, Frank put up the first fixture and it looks awesome.
45 Lb x 10 reps
65 Lb x 5 reps
95 Lb x 5 reps
100 Lb x 5 reps
105 Lb x 5 reps
110 Lb x 5 reps
Bodyweight
127.5 Lb
This is the last week of smolov and the last day of nines. Oddly, I don’t find these the worst. The worst is the 7 sets of five. Still, by rep nine, my tongue feels oddly swollen and numb.
My weight is down a bit as well. I still need to drop another 3 lbs or so.
45 Lb x 5 reps
135 Lb x 3 reps
165 Lb x 2 reps
185 Lb x 5 x 7 reps
Bodyweight
129 Lb
We had hot dogs for dinner last night and they were delicious. Yesterday I weighed 127 and today it was 129. I checked the package and they have crazy amounts of sodium. Still, they were really good.
We trained first thing today and it was hard. I’m not much for training in the a.m. We then went for a long walk with the dog. It is beautiful out today.
45 Lb x 5 reps
135 Lb x 3 reps
185 Lb x 1 reps
210 Lb x 10 x 3 reps
230 Lb x 1 reps
Bench Press (Touch & Go)
45 Lb x 5 reps
95 Lb x 3 reps
100 Lb x 3 reps
105 Lb x 3 reps
110 Lb x 3 reps
115 Lb x 3 reps
120 Lb x 1 reps
Bodyweight
128 Lb
The cycle finished off quite nicely. I never ended up using a belt which is nice. I threw in a single at 230 which, while not super easy wasn’t horrible either. I’m leaving off until Saturday and then I’m going to get an idea where my maxes are on all three lifts. On Monday, we’re starting the Texas method and I’ll be getting ready for a meet on June 21.
Thanks. After I got past the IT issue, it all went fairly well. However, I found a couple of different cycles for smolov in terms of the percentages used in weeks two and three. Many of them would have had me doing 10 triples at 230 in week three based on a 235 max. I can’t remember how I found the other one. The first week was the same but there weren’t as big jumps on the second two weeks.
I went with the lower percentages because I don’t think the other one was doable. I found it challenging enough and didn’t need a guaranteed fail.
Sounds like you picked your weights just right. I am so impressed. And very interested to hear how testing your maxes goes. Make sure you are well rested!
47.5 Lb x 5 reps
137.5 Lb x 5 reps
167.5 Lb x 3 reps
187.5 Lb x 2 reps
207.5 Lb x 1 reps
Low Bar Squat - belt
227.5 Lb x 1 reps
242.5 Lb x 1 reps
Bench Press (Touch & Go)
45 Lb x 10 reps
65 Lb x 5 reps
95 Lb x 3 reps
105 Lb x 2 reps
115 Lb x 1 reps
Sumo Deadlift
135 Lb x 2x5 reps
225 Lb x 2 reps
245 Lb x 1 reps
265 Lb x 1 reps add belt
285 Lb x 1 reps
Low Bar Squat (No Belt)
45 Lb x 5 reps
135 Lb x 5 reps
185 Lb x 3 reps
205 Lb x 1 reps
Low Bar Squat - add belt
225 Lb x 1 reps
Bench Press (Touch & Go)
45 Lb x 5 reps
95 Lb x 3 reps
115 Lb x 1 reps
117.5 Lb x 1 reps
120 Lb x 1 reps
122.5 Lb x 1 reps
Bodyweight
126 Lb
I was really looking forward to testing maxes today. We went to a local Goodlife that we’ve been to before and that was a bit of a mistake. Most of their equipment isn’t the best for us. The reason my first set of squats are odd numbers is that the only bar we could find with centre knurling was fatter than average and heavier. I don’t know how much heavier but at least 2.5lbs
The bench is too low for me and too narrow. I can’t get both of my shoulder tight because it’s so narrow.
The second set of squats was after deadlift with the normal diameter bar and no centre knurling. The second set of bench was at home on my own bench after shopping with my daughter.
Truthfully I don’t think I’m fully recovered from the smolov cycle. It was a bit discouraging but not the end of the world. I find I get my best PRs on day’s I wasnt’ planning them.
45 Lb x 5 reps
135 Lb x 5 reps
165 Lb x 3 reps
185 Lb x 5x5 reps
Bench Press (Touch & Go)
45 Lb x 10 reps
95 Lb x 3 reps
105 Lb x 5x5 reps
Sumo Deadlift
135 Lb x 2x5 reps
225 Lb x 2x2 reps
255 Lb x 5 reps
Bodyweight
130.5 Lb
Frank and I decided to try the Texas Method since I’m heading into another meet June 21 and finishing the entire smolov cycle wouldn’t be practical.
My own weight has been horrible. Saturday it was 126 and today over 130. I’m holding water like an idiot and I don’t know why.
Today was more difficult than I thought it would be but the entire weekend was go, go, go. Yesterday we laid a bit of sod in the back yard, cleaned up the gardens and I got the platform ready for the Toronto meet. It’s going to look great. It’ll be 2 sheets thick of 3/4" plywood topped with 1/4" mdf. Last year the plywood took a real beating and we needed a harder top for it. I also got better quality carpet in black and made the frame with 2x4s painted dark red so the finished platform will be all red and black.
Also, in the afternoon, my daughter and I cut out all the attempt cards and my right hand has been hurting all day. I didn’t injure myself attempting maxes, I got a sore hand cutting lots of paper.
Finally we found this bee in the basement tonight. The picture isn’t clear because he’s safely under a jar but he’s really freaking big. I warned Frank if his benches didn’t come up, I’d drop it on him. We let him go shortly after.
Also, Frank put up a new outdoor light fixture for me today. While he was putting it up, the kid next door, aptly named Damien said they could play spiderman and Frank could be the bad guy and he would kick him in the nuts. The kids about six
45 Lb x 5 reps
135 Lb x 5 reps
165 Lb x 3 reps
185 Lb x 2 reps
205 Lb x 5 reps
Bench Press (Touch & Go)
45 Lb x 10 reps
65 Lb x 5 reps
95 Lb x 3 reps
110 Lb x 1 reps
120 Lb x 1 reps
Power Clean
45 Lb x 5 reps
65 Lb x 3 reps
95 Lb x 5x3 reps
Bodyweight
127.5 Lb
The heavy set of squats felt hard today. Regardless, this doesn’t feel like very much work after smolov.
The cleans were fun to throw in again. We haven’t done them in a while so they were a bit awkward.
We have our meet, the Toronto Super Show in just over 2 weeks. We have 50 people in the three lift and 22 in bench only. Everything is coming together. I picked up the shirts today. I’m very happy with how they turned out. The lifter on the front is from a picture of one of the guys who lifter last year and is lifting again this year.
The meet shirt picture will also be shown on all the medals.
We have two sponsors, Titan and Athletic Alliance and both will have great prizes for the winners. Last year it was a kick ass meet and this year will be even better. We’ve ended up with some lifters from British Columbia, Nova Scotia, Quebec and even one from New York.
[quote]kpsnap wrote:
I really enjoy how you pick programs and follow them through. It is so interesting to follow. I have heard of Texas method but don 't know the drill.[/quote]
tbh, I didn’t know much about it. Frank picked it. He did smolov with me and I took a look at this and it seemed good so I’ll do it until my meet and see how I feel then.
I’m not convinced any one program is better than another or magic. It’s just a matter of doing them. Certain programs are meant for short term like smolov or the coan phillip deadlift cycle.
