[quote]mrodock wrote:
ME biceps = establishing new 1 rep maxes in curl variations?[/quote]
Yeah, I actually might cycle it so I hit a 5 rep max on week 1, a 3 rep max on week 2, and then a single on week 3. I suppose I could throw in some Box Curls, Curls against Bands, Deficit Curls, etc. for variety, or use those as a supplemental movement. 
[quote]Modi wrote:
mrodock wrote:
ME biceps = establishing new 1 rep maxes in curl variations?
Yeah, I actually might cycle it so I hit a 5 rep max on week 1, a 3 rep max on week 2, and then a single on week 3. I suppose I could throw in some Box Curls, Curls against Bands, Deficit Curls, etc. for variety, or use those as a supplemental movement. ;)[/quote]
Holy shit man, you should write an article on here, there are a lot of people that would eat that shit up!
[quote]mrodock wrote:
Modi wrote:
mrodock wrote:
ME biceps = establishing new 1 rep maxes in curl variations?
Yeah, I actually might cycle it so I hit a 5 rep max on week 1, a 3 rep max on week 2, and then a single on week 3. I suppose I could throw in some Box Curls, Curls against Bands, Deficit Curls, etc. for variety, or use those as a supplemental movement.
Holy shit man, you should write an article on here, there are a lot of people that would eat that shit up![/quote]
Thanks man. I completely forgot to include Preacher Curlz with Chainz. I’ll have to resubmit the article at a later time…
Well, I’ve been nursing a nagging back injury all week, just doing a little stretching and some light cardio. I decided to test it a little today, and see where I was.
For the next 3 weeks I’m either going to do the Smolov Squat Base Mesocycle or the Smolov Jr for Bench, depending on how my back feels on Tuesday. If my back feels good, then I’ll do the Squat cycle and just maintain my Bench. If my back hurts, I’ll do the Bench cycle and must maintain my Squat. So today I did both.:o
BW - 271.5lbs
03/08/09 - Smolov Stuff Day 1
A) Squat (Smolov Squat Base Meso)
barx10
135x8
225x5
275x3
315x3
375x9x4 (70%)
B) Bench (Smolov Jr.)
barx10
135x8
225x3
260x6x6 (70%)
So, after essentially taking the whole week off before the meet, and taking all of last week off, I really felt the Squats. After the second set of 9 reps (who does 9 reps btw?) I already felt a little DOMS in my hams and quads. I guess that would be IOMS (instant onset of muscular soreness). I’m not sure that’s a good thing. Regardless, my back felt pretty good (knock on lots of wood). We’ll see how it feels tomorrow.
3/9/09 - GPP/Active Recovery
A) Foam Roll Quads
10x3
B) Band Pushdowns
purplex25x3
C) Foam Roll Piriformis
10x3
I woke up this morning with minimal soreness, but by 11am my quads and adductors were getting a little sore from yesterday’s Squatting. I will do some light cardio this afternoon to get the blood flowing since tomorrow is another Squat day.
Nice training Modi. I just completed the Smolov Base today.
Just a quick question if you don’t mind. I followed your old log on Coan-Phillipi and I remember you saying something about Week 5 being wrong as described on the following sites
www.powerpage.net/coanphildead.html
Could you let me know what the correct set/rep scheme is for Week 5? You could also let me have the link to a site with the correct info.
Thanks!
[quote]formfunction wrote:
Nice training Modi. I just completed the Smolov Base today.
Just a quick question if you don’t mind. I followed your old log on Coan-Phillipi and I remember you saying something about Week 5 being wrong as described on the following sites
www.powerpage.net/coanphildead.html
Could you let me know what the correct set/rep scheme is for Week 5? You could also let me have the link to a site with the correct info.
Thanks![/quote]
Week 5 is supposed to drop back on one set of 3 reps, not 3x3. I don’t think anyone has the right set/rep scheme on the interweb.
3x3 really looked out of place to me since every other week was listed as 1x2. I assumed that someone had mistakenly inserted the speed reps (3x3) under the working reps. I contacted Mark Philippi and he pulled out the original program and informed me that it should be 1x3. He didn’t even know that the program had made it onto the internet.
Thanks!
Definitely right about Week 5 looking out of place. I will follow what the original author said - can’t complain about making things easier anyway.
Good luck with Smolov. It kicked my behind but I made it through.
03/10/09 - Smolov Base Meso Cycle Week 1 Day 2
A) Squat
barx10
135x8
225x5
315x3
365x3
405x7x5 (75%)
B) Bench
barx10
135x8
225x3
280x5x3 (75%)
I was pretty sore going into this session. My adductors and quads were feeling it the most. My low back was still a little sore where I injured it, but not enough to keep me from lifting today.
Everything loosened up during my warmups, and was pretty pain free during the working sets. Today was supposed to be 400lbs, but I was too lazy to load all the small plates. 5 sets of 7 was challenging, but not as hard as Sunday’s 4 sets of 9 at 375.
I started to do Day 2 of the Smolov Jr. for Bench (7 sets of 5), just in case I needed to ditch the Squat cycle, but I think my back will hold up so it looks like I’ll do the full Smolov, and just maintain my Bench for now. I am going to make sure I get enough food during this program. That has always been the issue when I get into a very intense program. I’m also going to up my BCAA’s, and have started taking a contrast shower after each Squat session.
2 sessions down, 10 to go…
03/11/09 - GPP/Active Recovery
A1) Lat Pulldown
150x10x3
A2) Reverse Hyper
10x3
B1) Nosebreakers
EZ+70x10x3
B2) Rope Crunch
90x10x3
B3) Abs over GHR
10x3
03/12/09 - Smolov Squat Base Meso Cycle Week 1 Day 3
A) Squat
barx10
135x8
225x5
315x3
365x3
430x5x7 (80%) (PR +25lbs)
(previous PR was 405x5x5, so it was actually +25lbs and 2 extra sets)
B1) Band Pushdowns
Purplex25x3
B2) Band Curls
Redx25x3
My legs were sore, are sore, continue to always be sore, whatever…I don’t know if I’m getting used to it, but I’ve come to live with it. They seem to loosen up by the second or third warmup set and I really only notice the adductor soreness at the bottom of the Squat, the quad soreness goes away completely.
Once I was warm, the Squats felt very solid. I found that I was bottoming out on my safety pins, so I moved them down a notch. My left elbow felt a little funky halfway through the working sets, and never really got any better, so I just did some high rep band stuff at the end and then iced up afterwards. Hopefully this doesn’t linger until tomorrow. I’m not going to worry about it, I’ll just deal with it tomorrow if it’s still there.
Very happy with the Squat PR. I haven’t set any training PR’s in forever, and I wasn’t even sure the bold key worked on my computer any more. My 5RM is 445, but my 5x5 was 405 so I smoked that plus 2 extra sets. Next week I move up to 450x5x7, so I should set a new 5 rep max, and then repeat that 6 more times. Good stuff today.
Eat, Squat, Eat, Sleep, Repeat…
Just awesome man, keep up the great work!
Thanks. So far so good.
3 down, 9 to go…
So how many people get ready for a vacation and heal up their back by doing the Smolov base mesocycle? I’m going to guess the list is pretty short, you are a super hero Modi.
awww, you’re not doing the APF meet in April? Not cool man. Not cool.
awww, you’re not doing the APF meet in April? Not cool man. Not cool.
[quote]detazathoth wrote:
awww, you’re not doing the APF meet in April? Not cool man. Not cool.[/quote]
I didn’t get invited.
Actually I haven’t even seen it posted anywhere. When and where? (and no, sadly I’m not doing it)
[quote]mrodock wrote:
So how many people get ready for a vacation and heal up their back by doing the Smolov base mesocycle? I’m going to guess the list is pretty short,[/quote]
My back is feeling pretty good right now. I hardly notice it except the morning after Squatting.
Hardly. But thanks.
03/13/09 - Smolov Squat Base Meso Cycle Week 1 Day 4
A) Squat
barx10
135x8
225x5
315x3
365x3
405x1
455x3x10 (85%)
Squatting heavy two days in a row is stupid.
My legs weren’t really that sore, but they definitely felt tired, especially by the 10th set. My left elbow bothered me again today, and by the end so did my left shoulder. I think I was trying to compensate for the pressure on my elbow by changing my arm position. I’m going to ice up a couple of times today and take it easy tomorrow, maybe some light bi’s and tri’s to get some good blood flow. That and a lot of food today and tomorrow, and then back to Squatting on Sunday. Hopefully my elbow is better by then so I can do some Benching as well.
I may supplement with a lot of beer as well.
4 down, 8 to go…
03/14/09 - GPP/Active Recovery
Walk dog x 40 min
A) Foam Roll
Quads x10x2
IT Band x10x2
Hamstrings x10
Low Back L&R x10
B1) Band BTN Pullaparts
Purplex10x2
B2) Band Shoulder Dislocates
Purplex10x2
C1) Band Face Pulls
Purplex10
C2) Band Pushdowns
Purplex50
I’m pretty sure that foam rolling is harder than any of the Squatting I’ve done so far.