AWESOME!!!
Thanks fellas.
I probably didn’t give myself enough time before 520. You’re right undesired, the way 5 looked, I should have been at least good for 510. That’s what I get for being greedy.
I have a question for anyone who has done the intense meso. The two sources I use have conflicting info on the numbers, what did you use?
joeskopec.com - joeskopec Resources and Information. (put in 100 for the 1RM to get percentages)
http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm
The differences are not huge except for the last day. Big difference in 80% and 95%.
There is also a third version. Modi and I discussed this a while back when he following my progress and doing research. I used the stronglifts spreadsheet. It had the last day of the 4th week as a 95% day. It also had a deload day 3 days later, which I chose to skip so that my arm could heal up.
stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
I think Modi used the Ontario one(but I’m not 100% on that), which has several options for peaking.
[quote]undesired08 wrote:
I think Modi used the Ontario one(but I’m not 100% on that), which has several options for peaking. [/quote]
I used the Stronglifts as well. I picked it because it had a spreadsheet.
There were a few variations in all of the programs, but my guess is that they were typos. The only real difference seemed to be in the way they peak. I skipped the last workout which was 75%x4, and 85%x4x4 because I had to test a couple of days early (Thurs instead of Sat). If I didn’t have to test early I would have done the last day.
Mahwah, Great job on the PR!!!
I hit 620 after the Intense, and then loaded 635, Squatted down about 2 inches and racked it. I knew the second I moved my hips that it wasn’t happening!
Did you try to come up with 520, or just set it down on the pins at the bottom? You definitely had a 510 or or so in you. Maybe 475, 495, 510? Anyways, that PR will still be waiting for you at the end of the Intense, so don’t worry, it’s like money in the bank.
Oh, and don’t worry about the 2.5’s. I use them all the time. Contrary to popular T-Nation opinion, they do not, in fact, make you weaker.
Here is 515 (I thought it was 520, but looking at the video, we took those nasty 2.5’s off).
I honestly don’t know what happened here. Just out of my groove. It looks like my hips try to correct themselves about halfway down.
Yeah, it just looks like your body was searching for your natural groove, especially when you look at the 500 and 515 side-by-side. I wouldn’t worry about that miss, cause that is going to be less than your first test weight after you finish the Intense Phase.
Trying a different format.
6-30-09
Smolov Switching
banded box Squat
black bands
453
1353
1653
1853*5
bench
1358
1855
2255
2751
2951
3153,3,4
inline db press
10583
banded dips
blue83
pressdowns
1312
1412*2
I figure I will box squat, db snatch, and do some jumps for my speed work at the beginning of workouts. Today went well. Squats felt a little odd, being so light and easy. I haven’t lost any strength in my bench. The 3 sets with 315 tied my PR.
Is it odd that I am already looking forward to starting the Intense meso?
[quote]mahwah wrote:
I figure I will box squat, db snatch, and do some jumps for my speed work at the beginning of workouts. Today went well. Squats felt a little odd, being so light and easy. I haven’t lost any strength in my bench. The 3 sets with 315 tied my PR.
Is it odd that I am already looking forward to starting the Intense meso?[/quote]
Haha. Smolov does that to you, it makes you want to squat and squat and squat some more. I have found the hardest thing is not squatting at least 3 times a week.
Nice warm up this morning with some odd implement throws.
Smolov Switching
Week 1
db Snatch 1 arm
553
703
853
953*2
Pullups
bw103
db Row
1058
1108
115*8
Kelso Shrugs superset with curls
1808
2258*2
bar Curls
9510
10510*2
I haven’t done the db snatches in quite a while, but it’s like riding a bike. I probably could have jumped up a little more on the weight but decided to save up some room for progression next week. Actually, I kept a bit in the tank on pullups and the rows too. I was a little preoccupied with the 9 intruders that have been staying in my house all week and was ready to get back.
I get my quiet house back tomorrow. TGIF
7-4-09
Smolov Switching
Week 1
jumps to box
32" *3
36" *3
38" *3
40" *3
42" *3
44" *3
bench against bands
red bands
458
1355
1653
1853
20535
seated OHP
60s8
75s8
85s8
90s8
ab wheel superset with throws
15*3
medicine ball throws
12*10 (per side) *3
I really need to work on my explosiveness. I sucked ass at the jumps. I think that if I can work my way up to 50" it will impact my squat. Hell, my dead too.
Presses were fine with a little abs thrown in for fun.
Happy Fourth of July everyone!!!
7/7/09
supposed to be Smolov Switching Week 2
Instead I took part in a research study being done at the local Athletes’ Performance.
To begin I have to find my 6RM in the power clean, snatch, squat, front squat, DL, sumo DL, and a 12RM for the forward lunge and backward lunge. The study is looking at forces in the knee and also muscle activation.
power clean
warm ups
221*5 (PR)
squat beltless
warm ups
385*8 (+20lb PR)
sumo DL
warm ups
419*7 (PR)
backward lunge
warm ups
195*14 (PR)
I didn’t fill in the warm ups because I didn’t bring my book in and its difficult to remember the damn kilos when you’re used to only dealing in pounds. (First time I get to work with bumper plates) Stupid metric system.
Four PRs. However, I haven’t done a power clean in at least 3 years. And I don’t know if I have ever done a high rep sumo or maximal lunge. So those are pretty cheap.
The squat is a legit PR since I just got done with the Smolov base meso. With a belt, I would have been good for more.
So Thursday I will be testing the remaining lifts and I look forward to seeing what I can pull. The following Thursday will be the actual hook-me-up-to-machines-and-little-reflectors-for-the-cameras shit. That will require me to amend my Wednesday intense Smolov workout. I am planning to cut back the intensity but keep the volume. I’m hoping the change in the first week won’t screw me up.
7/9/09
second day of pre-testing for research study
Snatch
warmups
155*3 (PR)
Front Squats
warmups
315*7 (+40lb +1rep PR)
Deadlift
warmups
485*5 (+30lb +2rep PR)
Forward Lunge
warmups
205*15 (PR)
Never done snatches (except db 1 arm) until yesterday to prep for today. I’m sure my form was atrocious. With some practice and better technique, these would definitely improve, but this was for this study. While the cleans where fun earlier in the week cause you can kinda muscle through it, that’s not the case with snatches. I should work on these.
I knew I would nail a big PR on the front squat and honestly, I probably should have gone for one more rep. I can’t do these with a clean grip, I cross my arms. Something else I need to work on, my flexibility.
Big PR on the deads. Didn’t know what to expect since I haven’t done a pull (besides the sumos on Tues.) since May. Not to mention I usually go into deads fresh, not after 2 other maximal attempts!
I have never done a high rep max lunge, so cheap PR.
I will say that being in that facility and having a couple NFL guys working out right next to us may have added a couple extra lbs or reps to these lifts. You know, gotta try and impress…
Back to Smolov on Monday.
7-13-09
Smolov Intense Meso
Week 1 Day 1
Squat
warmup
3253
3754
42543
425*5 (+20lb PR)
Bench
1355
1855
2252
2602
2952
3253*3
I can definitely tell that I’ve lost a little bit of that umph that Smolov built up. I should have been able to crush 425, but it was heavier than I remember. My best set was the last (also a PR, woohoo), depth was good and the groove was right so maybe I just need to take a few more sets to warm up. The program was set for those 50lb jumps. I think I may take some singles in between or maybe I just need a couple squat sessions to get back into the swing.
I didn’t plan my upper body sessions around the program yet, but this week is screwed up anyway. I’m finishing up with the study I am participating in on Thursday and then I’m all clear.
The bench felt good. I’m going to cycle off to dumbbells and dips though. My right wrist has got some kinda impingement going on and squats tweak it a bit. Hyperextension and radial deviation combined creates pain so I don’t bench very wide and I keep my hands in tight on my squats. Gotta work around those pesky pains, right! Maybe that circumin stuff might help me out.
Forgot my damn camera.
[quote]mahwah wrote:
I can definitely tell that I’ve lost a little bit of that umph that Smolov built up. I should have been able to crush 425, but it was heavier than I remember. My best set was the last (also a PR, woohoo), depth was good and the groove was right so maybe I just need to take a few more sets to warm up. The program was set for those 50lb jumps. I think I may take some singles in between or maybe I just need a couple squat sessions to get back into the swing.
Forgot my damn camera. [/quote]
Good stuff and congrats on the PR, Mahwah. The first week back is a tough one, and the weights don’t feel as light as they should, but the adjustment is pretty quick. I was worried about the 50lb jumps, but I rather like it now and use it in my warmup sets.
Bring the camera. Vids of “suffering” are the best 
7/15/09
Smolov Intense Meso
Week 1 Day 2
Squat
warmup
3003
3503
40042
40052
So this was a modified day. Tomorrow is the testing day for the research study and I wanted to be able to give my best.
I was supposed to go 300, 350, 400, then 4503 and 4255*2. I keep the sets and reps the same, just kept the weights at a (somewhat) manageable level. While I did seem to get in some better quality reps, 450 would have been a BITCH (and a PR). I’m starting to believe that the switching weeks are more important than originally thought. I did the first one right but got zero speed work in the second week, and I did no negative work.
Friday is an 80% day, so maybe I can do a little catching up.
Hopefully…
Hey Mahwah, definitely bring something to eat with you for the testing day (maybe a protein shake and fruit or something), because it’s kind of a marathon. It’s been a ~4 hour event most times. For all subjects so far, the biodex machine shows minimal fatigue after the lifting portion of the test. So you should be fine.
Anyway, thanks again for your help and I’ll catch up with you after my surgery. Going to be kind of out of it though >_<
7/18/09
Smolov Intense
Week 1 Day 3
Squat
warm up
3253
3504
40045
Didn’t know if I was gonna get this one in. Thursday was the finale of my participation in a research study. Needless to say, after about 5 hours of exertion with heavy weights and freakin’ wires taped all over my legs and only protein drinks for sustanance, I was a little tired and very sore come Friday. I spent most of my Saturday sitting in a damn CPR class. Almost didn’t lift, but knew that I need to give all my attention to this mesocycle or I won’t get out of it what I should. Looking at next week, I have 4 squat PRs on the schedule (if I hit all my lifts)!
So, to the squats. They went as planned, a little heavy considering it was the 4th day this week that I was under 400 lbs. I can tell I’ve put on a little weight, a lever belt will definitely let you know when your waist has expanded.
Glad I got it done.
7/20/09
Smolov Intense
Week 2 Day 1
Squat
warm up
3004
3504
4004
[b]4503 (+15lb PR)[/b]
45042 (missed both 4th reps)
Missed my first reps of Smolov. Crap. Same ole sticking point, too.
It briefly crossed my mind to attempt another set to make up the reps, but I hit a PR and it was getting late and in the back of my mind I knew what’s to come on Wednesday. I’m chalking it up to the last two weeks of hectic scheduling. Now I must get back on track and not miss again.
I wrapped up for all sets with 450. I was gonna try and tough it out like my idol, Modi, but I need my cheater gear 
7/21/09
bench
458
1355
1855
2255
2553
2853
30543
dips
bw+12583
skullcrushers
10582
115*8
Just a little bench work. Wanted 3 sets of 5 with 305, but just didn’t have it in me.
I think I need to start eating more.
7/22/09
Smolov Intense
Week 2 Day 2
Squat
warm up
325 x 3
375 x 3
400 x 4
450 x 3 x 3
475 x 3 (+25lb PR)
I was hoping to get 2 reps after Monday’s lifts.
I think I just caught back up to the program. I feel like I blew through this weight and now I am looking forward to next weeks weights.
I don’t know what else to say, this is a big PR for me.