[quote]phlegms wrote:
To be honest, I would just re-do the session you missed weights on rather than making up the volume on another day and moving onto the next session. Smolov only works if you hit the reps and volume as it is written, not butchering it and breaking it down into easier to swallow pieces. [/quote]
So you like to swallow big pieces?
[quote]samoth2 wrote:
[quote]phlegms wrote:
To be honest, I would just re-do the session you missed weights on rather than making up the volume on another day and moving onto the next session. Smolov only works if you hit the reps and volume as it is written, not butchering it and breaking it down into easier to swallow pieces. [/quote]
So you like to swallow big pieces? [/quote]
As I’ve said to you already… it was obviously not a deliberate choice today. Lack of time made me rush and mess everything up. I can assure you the pieces were even harder to swallow then they should have been. I will repeat the day though and make sure I hit the quota.
[quote]samoth2 wrote:
[quote]phlegms wrote:
To be honest, I would just re-do the session you missed weights on rather than making up the volume on another day and moving onto the next session. Smolov only works if you hit the reps and volume as it is written, not butchering it and breaking it down into easier to swallow pieces. [/quote]
So you like to swallow big pieces? [/quote]
I take it all at once. likeaman.jpeg
Smolov Squat Base: Week 2, Day 2 - REPEATED & Bi’s
Squat
Belted - 130/287 x 7 - 130/287 x 7 - 130/287 x 7 - 130/287 x 7 - 130/287 x 7
^ After being persuaded by Phlegms I skipped my day off and re-ran the day I messed up yesterday and nailed it. Smolov is crazy creature- if your not in the right mindset or rush your warmups it will destroy you no questions asked but if you are 100% focused it makes you realise how many times a week you can squat successfully.
Cross-body Hammers (tri flex at bottom)
23.1/51s x 10 - 25.1/55s x 10 - 27.1/60s x 7 Form PR
DB Inc. Curls (strict)
13.6/30s x 8 - 15.6/34s x 8 - 17.6/39s x 5 (+1 from last week)
DB Alt. Curl (loose)
21.1/47s x 8 - 23.1/51s x 8 - 25.1/55s x 5 PR
Reverse BB Curl
55/121 x 8 - 60/132 x 6 PR
Providing DOMS aren’t crippling I will squat tomorrow too and have caught myself backup in smolov base. Will also be working tri’s a little and shrugging. Calves and abs at some point.
[quote]jake_j_m wrote:
Smolov Squat Base: Week 2, Day 2 - REPEATED & Bi’s
Squat
Belted - 130/287 x 7 - 130/287 x 7 - 130/287 x 7 - 130/287 x 7 - 130/287 x 7
^ After being persuaded by Phlegms I skipped my day off and re-ran the day I messed up yesterday and nailed it. Smolov is crazy creature- if your not in the right mindset or rush your warmups it will destroy you no questions asked but if you are 100% focused it makes you realise how many times a week you can squat successfully.
Cross-body Hammers (tri flex at bottom)
23.1/51s x 10 - 25.1/55s x 10 - 27.1/60s x 7 Form PR
DB Inc. Curls (strict)
13.6/30s x 8 - 15.6/34s x 8 - 17.6/39s x 5 (+1 from last week)
DB Alt. Curl (loose)
21.1/47s x 8 - 23.1/51s x 8 - 25.1/55s x 5 PR
Reverse BB Curl
55/121 x 8 - 60/132 x 6 PR
Providing DOMS aren’t crippling I will squat tomorrow too and have caught myself backup in smolov base. Will also be working tri’s a little and shrugging. Calves and abs at some point. [/quote]
Das how gainz are made homie!
Smolov Squat Base: Week 2, Day 3
Squat
Belted - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5
Caught back up with myself on smolov and didn’t miss any reps at all. Initial first week super-DOMs have subsided and I feel like I should be OK for my 10x3 @ 322 tomorrow. I have a mid-back tightness which squatting makes worse though, which is annoying. No idea how to sort it really.
[quote]jake_j_m wrote:
Smolov Squat Base: Week 2, Day 3
Squat
Belted - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5
Caught back up with myself on smolov and didn’t miss any reps at all. Initial first week super-DOMs have subsided and I feel like I should be OK for my 10x3 @ 322 tomorrow. I have a mid-back tightness which squatting makes worse though, which is annoying. No idea how to sort it really. [/quote]
Squatting is way better than before. Keep it up.
[quote]The Rattler wrote:
[quote]jake_j_m wrote:
Smolov Squat Base: Week 2, Day 3
Squat
Belted - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5 - 138/304 x 5
Caught back up with myself on smolov and didn’t miss any reps at all. Initial first week super-DOMs have subsided and I feel like I should be OK for my 10x3 @ 322 tomorrow. I have a mid-back tightness which squatting makes worse though, which is annoying. No idea how to sort it really. [/quote]
Squatting is way better than before. Keep it up. [/quote]
X2. I think I may need to give this Smolov sorcery a try in a few months, as my squat is balls due to not doing it nearly enough, sounds like just what I need.
Thanks guys, it certainly seems to be back on the up.
Smolov Squat Base: Week 2, Day 4
Squat
Belted - 146/322 x 3 - 146/322 x 3 - 146/322 x 3 - 146/322 x 3 - 146/322 x 3 - 146/322 x 3 - 146/322 x 3 - 146/322 x 3 - 146/322 x 3 - 146/322 x 3 Volume PR (previous was 314x10x3 in week 3 of first time I ran smolov base)
Walkouts (5 seconds)
157/346 x 1 - 167/368 x 1 - 175/385 x 1 - 184/406 x 1x2
Brought my stance out a little and used a very slight pointing out of the toes; this helped me open up my hips way better and my knees tracked better too. Caving knees are still a bit of a problem but less then with a closer stance. Depth was hit and miss but not too bad overall. I figure since I have wide hips a slightly wider stance then I thought may actually be more natural for me… trying to use some logic.
That was the fourth day squatting in a row. Total volume was 26 sets of 3-7 @ >80% of my max. Not squatting tomorrow though, have my graduation to attend.
Solid work.
soon.jpeg
Saw your previous log filled up and just found this one! How are you liking Smolov so far?
@samoth: Appreciated man.
@phlegms: So soon.
@dlouda: Very cool to have you along! Smolov is very tough as usual, the mental challenge is something you forget after you finish it but you really do have to talk yourself into performing every set. I’m feeling a little better with technique after last session so hoping I can hit the last 4 sessions without missing a rep and be on for a potential PR.
Coan Bench: Week 1/Heavy Day
Bench
79/174 x 10 - 90 seconds rest - 79/174 x 10
Paused CGBP
70/154 x 10 - 70/154 x 4… rack and start again, was rushing too much - 70/154 x 10
Incline Bench
65/143 x 10 - 65/143 x 10
On paper this session looks crazy easy but I rushed the initial benching and realised on the CGBP my previous habit of not locking out reps has seriously limited me as my lockout sucks! Even with very low weights both the CG’s and the incline were very tough due purely to lockout. The good news is I’m locking out from now on and this could be key towards a decent bench.
End Coan bench aim is: 125kg / 275lb
Yeah there’s a couple dudes at my gym that do smolov for the squat and they literally sit in the squat rack for an hour or more doing squats. Seems gruesome but awesome at the same time lol. Keep up the good work!
Looks like Smolov is back on track breh.
@dlouda: Will do. Yes I enjoy occupying the rack for unreasonable lengths of time whenever I actually visit a gym.
@sam: You know how it is brah, opted for gainz.
Smolov Squat Base: Week 3, Day 1
Squat
Belted - 127/280 x 9 - 127/280 x 9 - 127/280 x 9 - 127/280 x 9
Used a slightly wider stance again as I was experimenting with last session- yet again my hips felt way more involved and generally the squat now feels more like a whole lower body exercise rather then a super-heavy leg extension (terrible analogy). I filmed my sets- despite how smooth lots of the reps were my depth was similar to narrow stance, with many reps below para (still working on that being every rep.) So I’m pretty happy.
Back
Pull-ups
BW x 8 - +10/22 x 8 - +20/44 x 3 - BW x 13
Underhand beltless BOR
90/198 x 8 - straps - 105/231 x 6 (no collars messed this up) - 125/275 x 3 (“PR” lol) - drop set - 100/220 x 5
Pretty minimal back work… will do some kroc rows and plenty of trap work tomorrow. May drop underhand BOR as my poundages suck compared to overhand.
nice to see you cut dat bish loose
[quote]spar4tee wrote:
nice to see you cut dat bish loose[/quote]
think its dis hur spar4tee squat stance
I love you goddamn Brits, srs.
@heavytriple: We’re cute right?
Short Training: Back/Traps
Kroc Row
61.6/136s x 8 - 71.6/158s x 8 - 81.6/180s x 2 < pointless… they felt terrible today. My plan to work back two days in a row didn’t pay off.
Upright Row (wide grip- squeeze lower traps)
40/88 x 10 - 45/99 x 10 (+2 rep PR) - 50/110 x 5 (+1 rep PR) < love these, the only exercise I’ve ever done I feel in lower trap area.
Deadstop BB Shrug
137/302 x 10 - 147/324 x 4 < was dead after one high rep set. Need to change this up though, not feeling them so much any more.