One week to go. This is were it all pays off. Great work so far.
[quote]mahwah wrote:
It’s a 10mm. From what I have read, 13mm would have been a little too stiff for a lil 200 lb’er. Might have broken a couple floating ribs…
I’m gonna give it a shot, like you said, with my warmups. The belt I usually use stays at the gym, so it will be there if I need it. It’s kinda funny, it’s the only “good” belt in the gym. There’s all of those tapered, flimsy leather belts that everyone uses, and my belt justs waits on me for squat days, pushed to the back of the rack. Poor fella.
And speaking of equipment, I noticed that you didn’t use any cheater wraps on your testing days. 85 lbs in just sleeves, setting the bar a little high, aren’t you???[/quote]
Ribs are overrated, you’ve got plenty of spares incase you crack one.
No cheater wraps for me. They aren’t allowed in USAPL, so I don’t use them. However, I did have elbow sleeves on, which are not allowed. That’s probably where the 85lbs came from…
[quote]Modi wrote:
Ribs are overrated, you’ve got plenty of spares incase you crack one.
No cheater wraps for me. They aren’t allowed in USAPL, so I don’t use them. However, I did have elbow sleeves on, which are not allowed. That’s probably where the 85lbs came from…
[/quote]
Ohhhh, elbow sleeves…that’s your secret.
It’s a good thing they don’t allow those in your fed, that’s not fair.
6-15-09
Smolov
Week 3 Day 1
Squat
warmup, 3152, 3559*4
Thank God, these weren’t as bad as last Monday’s torture. I didn’t get my lifts in 'til late, so I really just put my head down and charged through. I had crab and red snapper waiting on me at the house. Squats were solid and I’m getting a little more comfortable in the belt. It takes a little effort to get to depth the first couple sets, but once the organs get settled into place it’s all good.
vid to come later
35594
[quote]mahwah wrote:
Ohhhh, elbow sleeves…that’s your secret.
It’s a good thing they don’t allow those in your fed, that’s not fair.[/quote]
I actually hit a 525 Squat in competition with my thumb loops on. They still counted it because they said it was their fault for not telling me to take them off. Thumb loops are good for at least 75lbs on the Squat, so I got pretty lucky. 
[quote]Modi wrote:
mahwah wrote:
Ohhhh, elbow sleeves…that’s your secret.
It’s a good thing they don’t allow those in your fed, that’s not fair.
I actually hit a 525 Squat in competition with my thumb loops on. They still counted it because they said it was their fault for not telling me to take them off. Thumb loops are good for at least 75lbs on the Squat, so I got pretty lucky. ;)[/quote]
See, these are the little gems that make T-Nation worthwhile.
6-16-09
Bench Work
incline DB press
65, 85, 100, 115, 125, 135*5 (PR + 10lb)
dips
bw +12583
skullcrushers
105, 125102
lat pulldowns
180, 200, 210*8
It was weird not squatting. It was a fun workout, not much to report.
I was shooting for 2 or 3 with the 135’s. The db’s at my gym jump by 10lb increments after 115, so I wasn’t sure how they would feel. All that’s left now is the 145’s (yeeesh). The gym owner told me he would get me more weight when I press the 145’s for 10. Maybe after Smolov.
I was told that when your squat goes up, EVERYTHING goes up. Maybe there is something to that bro knowledge.
6-17-09
Smolov
Week 3 Day 2
Squat
warmup, 3152, 3501, 38075
Kelso Shrug
135, 180, 205, 230*8
This was tough. I’ve worked with high percentages before Smolov, but never with this much volume, and definitely not this frequency. I’ve gotten 31515, 3658, 405*5 pre-Smolov, but to do it again, and then again, and then again takes a special kind of crazy. I can’t imagine what the Russian lifters were thinking when their coaches were experimenting with this shit.
My ribs are bruised. I feel the feeling of a wonderfully stiff brand new belt being shoved up into my ribcage on every rep. So, of course, high rep days are fun. I’m sure testing day will be pleasant. At least I will have a new PR to comfort me.
Only 2 left…
[quote]mahwah wrote:
6-17-09
Smolov
Week 3 Day 2
Squat
warmup, 3152, 3501, 38075
Kelso Shrug
135, 180, 205, 230*8
This was tough. I’ve worked with high percentages before Smolov, but never with this much volume, and definitely not this frequency. I’ve gotten 31515, 3658, 405*5 pre-Smolov, but to do it again, and then again, and then again takes a special kind of crazy. I can’t imagine what the Russian lifters were thinking when their coaches were experimenting with this shit.
My ribs are bruised. I feel the feeling of a wonderfully stiff brand new belt being shoved up into my ribcage on every rep. So, of course, high rep days are fun. I’m sure testing day will be pleasant. At least I will have a new PR to comfort me.
Only 2 left…
Yeah, it’s pretty crazy what the body can adapt to. When the first set or two feels as hard as it does, and you realize that you have another 6 or 8 sets left with the same weight…it takes a special breed.
Last two sessions, and then it’s payday!
6-19-09
Smolov
Week 3 Day 3
Squat
warmup, 3152, 3451, 3751, 4005*7
Tomorrow will be an interesting day. I was looking forward to this workout and walked into an uppercut. Although the weight didn’t feel terribly heavy, I find myself overly concerned with my belt. That bastard is either pinching my skin or the flap is digging into my abdominal wall. It’s okay until I put the damn weight on my back and I sure as hell am not gonna rack the weight and start over. It kept me from focusing on the weight and my squat. Didn’t make for great training.
I wonder if there is a way to break it in faster, like a rubber band around a glove kinda thing?
So anyway, one more session…
6-20-09
Smolov
Week 3 Day 4
Squat
warmup, 3152, 345, 375, 4051, 425310
I love lifting on Saturdays. No one in the gym to bother me, no responsibilities rushing me along, it makes for good training. Today went very well, warmups felt good and the belt was sitting right, no aches or pains to slow me down. It took a few sets to find my groove with the weight, but I was in control every rep.
If you watched the whole video, you’ll notice that I put my knee wraps on the last 2 sets. No worries, no issues. I just felt very good about the weight and wanted to finish off the cycle with a couple of sets wrapped up. I will be wrapping up for my testing day next Saturday.
What the hell am I gonna do all week with no squats?
6-24-09
Bench Work
bench
45, 135, 185, 2255, 255, 2753, 2955,5,4
22513
incline db press
9585
dips(bands for resistance)
green, blue82
straight bar pressdowns
12, 13122
I’m rotating in some bench work now that I have a few weeks off from all the squatting. My previous PR was 29553 right before my last meet. So, I’m not too far off there.
For the dips, I just looped the band around the bottom of the dip station and hooked it to the belt. Not real sure how much resistance was there at the top, but I could not lock out any reps after 8 with the blue band. I like these, plus I don’t have to lug a heavy ass dumbbell all the way across the gym. I’m not a strongman damnit.
Looking forward to Saturday. That’s Smolov testing day.
[quote]mahwah wrote:
Looking forward to Saturday. That’s Smolov testing day.
[/quote]
I see an easy 5 plates on Saturday. And then something that starts with a 5…
Good luck on Saturday, keep us posted.
That’s what I’m hopin’ for.
Might be a scale PR as well!
6-27-09
Smolov Base Meso
The Payoff
Squat
warmup
3152
3651
4051
4351
475*1 (+10lb PR)
500*1 (+35lb PR)
520 miss
Well hell yeah! Wasn’t real sure how to approach this as I didn’t really have a clue what I should be shooting for. I figured a good starting point would be to set a small PR. 475 went up so easy I was gonna get in my 5 plates. So, this is about the only time I will admit to using the 2.5’s. If I was gonna shoot for 495, might as well add 5 lbs to that, right?!?
Well, 500 moved pretty quick and I was probably a little too confident on the big jumps. I didn’t have 520 from the beginning of the lift. It was more of a negative. I’m damn happy with my 35 pound PR and hitting the quarter ton mark!
Weighed in at 206.
[quote]Modi wrote:
mahwah wrote:
Looking forward to Saturday. That’s Smolov testing day.
I see an easy 5 plates on Saturday. And then something that starts with a 5…
Good luck on Saturday, keep us posted.[/quote]
How prophetic!
Really nice work mahwah!
Congratulations on finishing the base cycle!
Awesome lifting. How long did you wait before attempting 520? By the way you moved 500, it looks like 515-520 is in the bag.