Tuesday I squatted and benched and didn’t write it down
but it consisted of squats
135 x 6
155 x 6
175 x 6
185 x 6
Hack Squats
Bench
Dumbell Bench
Yesterday I hit my back up
Deadlift
135 2 x 3
185 x 3
225 x 3
285 x 3
315 4 x 3
Barbell Rows
4 x 10
Assisted Pull Ups
4 x 10
Seated Cable Rows
1 x 12 (100)
1 x 8 (120)
2 x 6 (150)
Squat
135 x 6
155 x 5
Can anyone guess this?
165 8 x 3
175 x 5
195 2x2
205 x 1
Dumbell Bench
45 x 8
55 x 8
65 x 8
70 x 6
70 x 8
Incline Press
4 x 10
Pec Dec
4 x 10 and one last set of 20
Dumbell Curls
4 x 12
Ok so the squats let you know Im into the micro cycle for two weeks. i know i know I don’t know what I’m in for but i’m doing it because it sounds challenging not because I’m relying on it to increase my squat x 10000000
And I think i will start video taping every session from the start of the meso cycle.
Look for a thread name change.
Squat
135 x 6
165 8 x 3
175 x 5
195 2x2
205 x 1
Assisted Pullups
4 x 10
Dumbell Rows
50 x 10
55 x 8
60 x 8
65 x 8
70 x 8
Seated Cable Rows (close Grip)
100 x 10
130 x 10
150 x 8
150 x 10
Close Grip Lat Pulldown supersetted with decline sit ups
4 x 25 Sit ups
10 x 80
10 x 100
10 x 100
10 x 100
I squatted last friday but can’t find the routine
Squatted yesterday
165 3 x 8
175 x 5
195 2 x 2
205 x 1
Assisted Pullups
3 x 10
1 x 8
Dumbell Shoulder Press
55lbs 5 x 6
Wide Grip Lat Pulldown
3 x 10
80
110
140
Shoulder Raises
3 x 10
Sit ups
3 x 25
Smolove is comminngg sooon but i have finals first 
Haha class, I was gonna say stop being a wuss and try it!
[quote]Hanley wrote:
Haha class, I was gonna say stop being a wuss and try it![/quote]
I did it… I’m in my rest week of smolov…
Some info:
I decided not to record it because I didn’t feel the need to bore people with a 250 based Smolov cycle (unless it were to be front squat). I did just as the template advised if anyone is that interested in seeing what the workouts were.
-The two weeks before I did the mini cycle and it helped transition into the main cycle a lot. Probably because I was so focused on deads for a while and when i started to pay attention to my squats they started to grow.
-My buddy based his off of 260 Front Squat… he did really well with it up until the last two days he got sick… like flu(ish)/food poisoning sick. But besides that it works reallllly well for front squat.
-I personally loved it alot probably because it was challenging more than anything I’m not expecting BAM i can Squat 50000000 pounds. But I had a problem with squatting high reps due to just doing sheiko and low rep squats for a while. This helped my problem alot and got me used to squatting higher reps and pushing through some plateaus.
-I’m on the rest period right now but failing to rest my uppper body because I have been neglecting it. During Smolov I barely worked it out. I may have benched 1ce, and now I’m paying the price I feel weak… even though I’m not much weaker…
- I jacked up my shoulder pretty bad… what its from I do not know its a old swimming injury (tendinitis diagnosed by a Doctor not self diagnosed). It hurt when i squatted mostly because my grip was so tight and i was putting my shoulder in a awkward position when re racking and just plain squatting. I’m worried about it so I’m going to take a week off but try to max my squat soon. Hopefully I come up with some promising results because it helped my work ethic.
My knees are fine! *knock on wood besides the random pains here and there just from the amount of squatting they’re pretty damn solid… quads feel so much stronger.
Final Synopsis: If you want to have a challenge do smolov… because its pretty sick. Don’t be a newb like me and neglect your body even though you’re tired find a way to work it out and stay healthy. Do alot of stretching too…
And as for the second half of smolov… I just remembered there was a second half and I’m really tempted to do it now I’m kind of wondering if many people do it or just stick with the first cycle… any input would be appreciated on this matter… this thread is pretty dead though…
PS i based it off 250 to save myself embarrassment of basing it off something higher when i knew i wouldn’t’ be able to handle the high reps. Although it honestly wouldnt’ have been much higher than 250 though.
Hey man,
Everyone made solid suggestions about your deadlift. I’d say one other thing to avoid is sitting too long in the low position.
Work on getting your grip, dipping your hips down and pulling it off the floor. Sitting in the start position is an easy way to waste energy. Something to aspire to is to getting your feet set, getting the appropriate grip on the bar and then shooting the hips down so that the bar starts to move as soon as you’re in the low position.
And I’d ditch the Nike Frees personally…at least for deadlifting. They don’t have “much” of a heel, but there still is one. I can see in some of the vids as you’re lowering the bar, you shift your weight onto your toes. Go barefoot or in Chuck Taylor’s.
Oh, and “IronGrip” plates SUCK for deadlifting…as I’m sure you know, haha. Such a pain in the ass doing deadlifts for reps with them when they’re rolling all over the goddamn place.
Nice work and keep it up.
-Matt
[quote]Matt McGorry wrote:
Hey man,
Everyone made solid suggestions about your deadlift. I’d say one other thing to avoid is sitting too long in the low position.
Work on getting your grip, dipping your hips down and pulling it off the floor. Sitting in the start position is an easy way to waste energy. Something to aspire to is to getting your feet set, getting the appropriate grip on the bar and then shooting the hips down so that the bar starts to move as soon as you’re in the low position.
And I’d ditch the Nike Frees personally…at least for deadlifting. They don’t have “much” of a heel, but there still is one. I can see in some of the vids as you’re lowering the bar, you shift your weight onto your toes. Go barefoot or in Chuck Taylor’s.
Oh, and “IronGrip” plates SUCK for deadlifting…as I’m sure you know, haha. Such a pain in the ass doing deadlifts for reps with them when they’re rolling all over the goddamn place.
Nice work and keep it up.
-Matt[/quote]
Thanks Matt, I’ve been planning on getting some Chucks just haven’t gotten around to it… as we speak I’m getting ready to go get some. As for the deadlift advice thanks again. I’m going to try it when my shoulder heals a little better.
I squatted today and hit 275 pretty decent form…
I’m going to retest again someday soon or just go into squatting again, I haven’t decided. I AM going to take a week off and chill and come back really hard. I have a internship and right now all I do is work anyway.
All in all my squat is up alot at least my endurance is.
Cool, man. I actually pull barefoot as long as the gym I’m in allows it.
[quote]Matt McGorry wrote:
Cool, man. I actually pull barefoot as long as the gym I’m in allows it. [/quote]
do you squat barefoot too?
I went through a week phase where I squatted barefoot (with socks on ) I didn’t notice to much of a difference but i did get some sweet looks from people!
[quote]MidDistanceMac wrote:
Matt McGorry wrote:
Cool, man. I actually pull barefoot as long as the gym I’m in allows it.
do you squat barefoot too?
I went through a week phase where I squatted barefoot (with socks on ) I didn’t notice to much of a difference but i did get some sweet looks from people![/quote]
Nope, I do my squatting in Chuck’s. With a wide stance squat, you want to be able to push out on the sides of your shoes as you “spread the floor”.
On deadlifts, I’ll go barefoot or in my deadlift slippers in comp if socks only aren’t allowed. Being as close the the ground as possible helps, even if only a little bit.
Keep up the good work in training.
-Matt
[quote]Matt McGorry wrote:
MidDistanceMac wrote:
Matt McGorry wrote:
Cool, man. I actually pull barefoot as long as the gym I’m in allows it.
do you squat barefoot too?
I went through a week phase where I squatted barefoot (with socks on ) I didn’t notice to much of a difference but i did get some sweet looks from people!
Nope, I do my squatting in Chuck’s. With a wide stance squat, you want to be able to push out on the sides of your shoes as you “spread the floor”.
On deadlifts, I’ll go barefoot or in my deadlift slippers in comp if socks only aren’t allowed. Being as close the the ground as possible helps, even if only a little bit.
Keep up the good work in training.
-Matt[/quote]
I’m going to stop maxing out and doing low reps.
I’m going to stop maxing out and doing low reps.
I’m going to stop maxing out and doing low reps.
I put my chuck T’s on and headed to the gym to meet my buddy up there to squat…I was ready to just squat hard. I start to warm up and 95 felt like the bar 135 felt like the bar 185 felt like 95 and 225 felt like cake…
I honestly thought 315 was in the picture for a max out… so i hit 255 for 1 and it went up pretty smoothly. 275 I failed and my shoulder started getting sore*. 275 again I tried again and got it up but struggled. Shoulder felt like it was on fire. Before all this my shoulder felt amazing.
Does anyone have any ideas of shoulder aggravation when squatting or threads about them…? I tried searching and I’m pretty worried about this… I’m going to rest again but i don’t want to go to Dead-Lift or bench and my shoulder blow up.
Adam