13/12 Extra work
Inverted row 6x10@BW
Barbell rolling, stretching
14/12 Smolov Day 7
Bodyweight 90.0kg
Squat
2x10@20
5@40
5@60
3@80
3@100
3@120
2@140
Added belt
7x5@150
Bench press
2x10@20
5@40
5@60
4@75
2x3@90
7x3@100
Took a while today, but wanted to knock out squats and bench in one session. Ended up going for about an hour and fifteen minutes, so not too bad. Squats felt stacks better than Wednesday, and even better than the triples with 150kg last Saturday. Feeling pretty strong and really finding my groove. The last few sets had some rough reps, no real grinders. My back and hips are also doing a great deal better than Wednesday, which is a big relief. My training partner took a quick video of set 3; and the biggest thing at the moment is keeping my upper back tight and keeping a tall chest through the whole rep. When I’m tall, I’m much faster; when I don’t set up tall and stay tall, it ends up sticking a lot more and slowing down. Something to work on.
Benching was a bit tougher than previously, simply because I was so fatigued. Not as fast, but still smooth and consistent. Tonight will involve a fair bit of band work for shoulders and upper back, methinks.
14/12 Extra work
Band biceps 5x10
Band pull aparts 5x20
Band external rotation 5x20
More mobility work.
15/12 Smolov Day 8
Bodyweight 89.0kg
Squat
2x10@20
5@40
5@60
3@80
3@100
1@120
1@140
Added belt
10x3@160
Pretty fantastic today. Spent a good amount of time mobilising beforehand, and wasn’t feeling really sore at all. Sets 1 through 6 I felt amazing, ridiculous amounts of energy. Could have done sets of 5. A little bit of knee pain a few sets in, which eased up with some rumble rolling on the IT band.
What started as a little elbow niggle half way through progressed into a massive shoulder pain. It felt like I’d dislocated it. Didn’t affect the squats apart from being distracting and quite draining. The last 4 sets I really struggled mentally, and therefore my form suffered. I’ve tried to think on why my shoulder was so sore; I think it might have been sleeping on a futon which forced me into a really protracted position.
Anyway, I’m really pleased with how things went today. Hopefully my shoulder will be better come Monday.
Extra
Seated calf raise 4x30@40
16/12 Extra work
Shoulder prehab
17/12 Smolov Day 9
Bodyweight 89.5kg
Squat
2x10@20
5@40
5@60
3@80
3@100
3@120
4x9@135
Added belt for the last set
Bench press
10@20
10@40
5@60
5@70
5@80
5x4@100
Today was a struggle. I was nearly falling asleep under the bar, I had so little energy. My hip started screwing around again, too. The strength was fine, just my head wasn’t. I’m not too fussed, it’s just a bit of a speed bump.
Benching was pretty much the same story, although it didn’t make as much of a difference. A little bit of elbow pain slowed things down slightly, but otherwise all good.
18/12 Extra work
Rear delts/MD swings/FG inverted row 4x10@17.5/30/BW
Standing calf raise 4x6@110 into 6@55 each set
Roll & stretch.
19/12 Smolov Day 10
Bodyweight 89.5kg
Squat
2x10@20
5@40
5@60
5@80
3@100
3@120
Added belt
5x7@145
Bench Press
10@20
5@40
5@60
4@75
2X3@90
2X3@100
3X2@105 (4 reps for the last set)
Screwed up breakfast again and felt like puking every set. Felt a bit better than Monday, though. Hips were fine. Energy levels are pretty damn low; maybe I’ll try to get a nap in today. Bench was fine, probably felt a wee bit better after the extra upper back work yesterday.
20/12 Extra work
Fatgripz chinup/incline DB curl
6@BW / 6@25
6@20 / 6@25
6@30 / 8@17.5
6@30 / 8@17.5
One and two handed hangs, with bodyweight or 40kg
Gymnastic stuff
Aaaaaand stretching and rolling
21/12 Smolov Day 11
Bodyweight 89.5kg
Squat
2x10@20
5@40
5@60
3@80
3@100
3@120
1@140
Added belt
7x5@155
Bench press
10@20
5@40
6@60
5@75
2x4@90
2x3@100
2x2@110 Called for 105 but what the hell.
2x3@100
4@90
6@75
8@60 Did 27 reps
Still fairly buggered, not much energy, but it was a little easier to get through the squats. A few ugly reps along the way, but the groove is easier to find. Generally I’m finding the first few reps are looking and feeling decent; just losing focus a bit along with the fatigue.
My shoulders were pretty tender, but they actually seemed better after benching. I reckon because I’m trying to set up tight so I don’t completely root everything from my shoulders down. The speed was not bad, either. I’m hoping that the volume helps my weights go up as much as it’s improving the technique. Repping out felt good, not that it was a great deal of weight.
Eating like a pig tonight. My body weight’s not moving and I want a heap of bloat next week.
22/12 Smolov Day 12
Bodyweight 89.5kg
Squat
2x10@20
5@40
5@60
3@80
3@100
3@120
1@140
Added belt
1@160
10x1@165
So despite eating myself stupid yesterday, my weight was down over a kilo this morning. Did the first rep with 165 and just didn’t have a second in me. So I elected to just do singles. I’m pretty pissed off about how today went, honestly. At least it’s out of the way. Everything is bloody sore.
Hey man, I just finished a smolov base cycle today as well, ending on 145 x 3 x 10. Hoping to hit at least 170kg next week. What are you aiming for when you test your max ? Good luck with it anyway.
By the way where in oz are you ?
I’m in Sydney metro, globo gym. What about you?
Hoping to finally get over 180 kegs.
[quote]MegaDavo891 wrote:
I’m in Sydney metro, globo gym. What about you?
Hoping to finally get over 180 kegs. [/quote]
From the reps you did during smolov you should well and truly smoke 180.
I’m in Wollongong. If you ever get the chance you should check out PTC gym in Lidcombe. I was there a couple of weeks ago, mad powerlifting gym. Full of squat racks and other cool gear.
Yeah man, I think I need to head over their way. I’ve seen their website and they look pretty serious
27/12 Smolov Test Day
Bodyweight 92.0kg
Squat
2x10@20
5@40
5@60
3@80
2@100
1@120
1@140
Added belt
1@160
1@170
1@180
0@185
Deadlifts
Spent the last few days eating myself into a coma, and actually managed to find some extra weight. Despite that, or maybe because of it, I was feeling quite seedy this morning. Didn’t bother with breakfast since I was queasy enough already. Just tried to hydrate well.
Warming up felt really good; fast reps in spite of the lack of energy. The rep at 170 was really fast, and everything fell into place for 180. The setup was good, the weight felt light, and I was pretty fast out of the hole. I didn’t descend right (speed/lean? No idea) with 185 and got stuck after reversing it. Probably would have got it with a better descent, or on a better day. Whatever. At least I got 180 and it was a sexy rep.
By the time we got to pulls, I was out of gas. Gave it a few singles at 230-240kg and called it quits. Hopefully I’m not getting sick or anything, but I didn’t feel like pushing my luck. Body feels good, so I’ll start Sheiko #37 next Monday, and get a couple of accessory type sessions in before that.
Well done man ! Four plate squat, huge milestone. So how much of a gain did you get out of the smolov base ?
Well, 180kg was a 7.5kg PR. Last time I ran it I got about 10kg each way on squat and Deadlifts. This run was a bit rougher, and I might have got more on a different day, but it was good to really focus on the technique.
28/12 Extra work
Stretching and rolling. Knees are a little creaky.
Bought myself an ab roller, since the gym’s one broke a while ago.
Ab roller 7x10@BW, last 2 sets going straight into supine leg raises 10@BW.
29/12 Accessories
BTN push-press Worked up to 60kg, taking it a bit easy
FG chinup / incline DB curl
6@BW / 7@25
6@20 / 6@25
6@30 / 9@17.5
6@30 / 7@17.5
FG 2 arm hang 40 and 60kg
Only just squeezed this one in on short notice, so I’m happy enough. Should have done some calves, but oh well.
PM Extra
Ab roller 3x12@BW
Grippers
Lacrosse ball
Calves
31/12 Sheiko #37 W1D1
Bodyweight 92.0kg
Bench press (Last reps paused)
10@20
10@40
5@60
2x4@80
2x3@90
5x3@100 (6 last set)
Squat (Last reps paused)
10@20
5@40
5@60
5@90
2x5@110
5x5@130
Bench press
6@60
2x6@80
4x6@90
Flye / rear delts
5x10@17.5s
Good morning
5x5@80
Nice start to the cycle. I’m liking working with pauses and trying to get the reps cleanly. The squats were a lot slower to get through than bench, but it was all pretty manageable. My abs are still in tatters after that playing with the roller two days running. I think I need to keep on top of my hamstring and back work, and get a fair bit more done than is prescribed by the program. They feel a bit weaker than they should be.
Headed out to the beach with my wife and some friends for the afternoon, which was really nice. Great weather over here. Going to bust out some Champagne tonight. Happy new year, all!
02/01 Sheiko #37 W1D2
Bodyweight 91.0kg
Deadlifts to knees All hook grip
5@60
5@100
5@130
2x5@160
2x4@180
4x3@200
Incline bench
4@60
6x4@90
Dip / Pullup
5x8@BW
Deadlifts rack was taken
5@130
2x5@160
2x4@180
4x3@210
Ran out of time there. I’ll have to squeeze the single-leg and abs work in at some point, but at least that means I can focus more time on them. Pretty tough session, but good. I ripped my hands up pretty badly. Felt like a fair amount of volume, which I’m hoping will inspire some improvements.
Just bought Borderlands 2, and I’m really enjoying it so far.
03/12 Extra work
Ab roller / supine leg raise: 4x12/12
Standing calf: 4 sets 6@120 into 12@60
04/01 Sheiko #37 W1D3
Bodyweight 89.5kg
Bench press last rep paused
10@20
10@40
5@60
5@80
4@90
2x3@100
2x2@110 (3 on last set)
2x3@100
4@90
6@80
8@60 (did 20)
Flye / rear delts
5x10@17.5s
Squat last rep paused
10@20
5@60
5@90
4@110
2x3@130
5x3@140
Good morning
5x5@100
Today was another hard but rewarding session. It’s good to use weights that are reasonably heavy, but I which I can pause with. I’m definitely getting smashed by the volume, although it’s strangely satisfying. My upper back is still recovering from Wednesday, as are my hamstrings. Otherwise everything was cruisy.
On one hand, I’m feeling like the ab and posterior work that was missing during Smolov is making things a little harder than they could be because the muscles aren’t fully rested. But I’m already feeling that they’re improving. Once everything catches up, I’ll be flying.
05/12 Accessories
BTN push-press : up to 3@80
Shrug : 7@100, 5@140, 5@180, 5@200, 5@180, 5@140
07/01 Sheiko #37 W2D1
Bodyweight 89.0kg
Squat
10@20
5@40
5@60
5@90
2x4@110
2x3@130
5x2@150
Bench press Last rep paused
10@20
10@40
5@60
4@80
2x3@90
6x2@105
Flye / rear delts
10@17.5
4x10@20
Squat last rep paused
3@100
3@120
3x3@140
Good morning
5x5@100
This one went for ages. Everything felt pretty awesome though. It felt good not to use a belt at 150kg on squats; hopefully it’s a sign of improvement. They were pretty snappy, too.
Bench was a bit less speedy, but it went OK. I probably need to get more triceps work in. My shoulders feel alright, but I might try to get more prehab done, too.
PM Extra
Leg extensions…
08/01 Extra work
EZ bar curls 4x6@55, 4x6@55 reverse grip
Seated calf 3x20@40, 3x20@60, 2x15@80
09/01 Sheiko #37 W2D2
Bodyweight 88.5kg
Deadlifts to knees
5@60
5@100
5@130
2x4@160
4x4@180
Incline bench Last rep paused
8@20
5@60
2x5@80
5x4@90
Deadlift
5@130
4@160
2x3@180
5x3@200
Bulgarian split squat
5@BW
5@48
3x5@BW back to back
Well, yesterday was the hottest day Sydney has had so far this Summer, and there was only a cool change at 2am today. So having not slept last night, coupled with not eating until 3 this afternoon, I was feeling fairly shite today. Fortunately, rather than slow and terrible, this session was smooth and robotic. I used the incline bench because I didn’t want to wait around for a flat bench, and I did split squats instead of lunges. I’ve developed some awesome patellar tendinopathy, and my quads are not behaving.
PM Extra
Ab roller / supine leg raise: 3x15/15
Shoulder rehab x 3 rounds
10/01 Extra work
FG barbell curl/reverse curl: 4x8/8@35
Seated calf: 30@40, 20@80, 20@100, 20@80
11/01 Sheiko #37 W2D3
Bodyweight kg
Squat last rep paused
10@20
10@40
5@60
4@90
4@110
2x3@130
6x3@140
Bench press last rep paused
10@20
10@40
6@60
5@80
2x4@90
2x3@100
2x2@105
4@100
5@90
6@80
7@60 (did 10)
Flye / rear delts
5x10@20s
Squat
3@100
3@120
4x2@140
Good morning
5x5@80
Pretty tough, running on less than adequate sleep. Didn’t want to push to hard and pay for it.
PM Leg volume
Tabata Bulgarian split squat (12kg KBs on first round)
4 rounds of
Leg press 1 ¼ reps: 1 min@70, 80, 90, 90
Leg press 10 second eccentrics: 1 min@70, 80, 90, 90
Walking lunges 12 reps/side with 12s, 20 reps @BW last round
Leg extensions: 60/45/30/15 to failure with partner resisted negatives.
This was torturous, I’m struggling with stairs and walking down Hills. Looking forward to next week’s repeat effort.