[quote]phlegms wrote:
[quote]jake_j_m wrote:
I really want to try smolov for my squat. As soon as I’ve given 5/3/1 a fair run, I think I might have to.[/quote]
Im just running the base mesocycle so far, and it is brutal. But you will adapt and get strong so long as the recovery is there. I’m in love with this style of programming. [/quote]
I want to do it purely because its brutal. Also the fact I just have so many pounds free to add to the squat. Potential.
29th December:
A. Smolov Bench:
6 sets of 6 @ 75kg (ez money)
B. Ez Curls (Strict-ish):
20kgxsome
30kgx10
35kgx10
40kgx8
45kgx4
C. Seated Calves:
5 setsx12
D. Farmers Walks (Total Weight):
63kgx40m
143kgx40m
183kgx40m (PR, doubled this from last week)
203kgx20m
E. Hammer Curls:
3 setsxdat pump
Notes:
Solid accessory day. Started a run of smolov JR for bench to make my training that little bit more brutal… This will either work well or will destroy me. Only one way to find out!
I have the missing component to our training.
We need to bring in a bodybuilder so we can cover all the bases and train twice/day seven days a week.
[quote]SamMcLoughin wrote:
I have the missing component to our training.
We need to bring in a bodybuilder so we can cover all the bases and train twice/day seven days a week.[/quote]
Add in 10 sessions of fasted morning cardio and we are all set for Jr. Nats. brah!
30th November:
A. Deadlifts:
60kgx3
80kgx1
100kgx1
140kgx1
160kgx1
170kgxfail (Posterior chain, y u no work?)
165kgxfail (CNS, y u no activate?)
B. Smolov Front Squats:
10 sets of 3 @ 105kg (Pr, only ever done this for a single…brutal)
C. Smolov Bench:
7 sets of 5 @ 80kg
Notes:
Stupidly brutal, symptoms of “overtraining” definitely kicked in. Very much to be expected, my body should start to adjust to this higher frequency/volume training soon though. Deadlifts were awful, just didn’t have anything left after yesterday to get the weight up. Again, I expected this to happen what with me upping the intensity, workload and frequency of my training. Front squats were truly brutal…10 sets is so many sets…especially when you are doing 10 triples at your old 1rm!
31st January:
A. Smolov Front Squats:
4 sets of 9 @ 92.5kg (ez money)
B. Smolov Bench:
8 sets of 4 @ 85kg (Dat chest/delt fatigue…)
C. Rope Climbs:
Somexsome
Notes:
Solid training. Breezed through the front squats and grinded my way through the bench. It felt nice to have a “light” day with the squats after yesterdays debacle… Threw in the rope climbs for shits and giggles, ended up doing better than I thought. Rest day tomorrow then back at it hard monday.
Impressed with how the smolov is working. I love the idea because it seems almost like “olympic lifting” for each of the lifts, ie. forcing your body to adapt or die asap via high frequency.
If I can be hanging with your strength levels come the end of this new year I will have done well!
[quote]jake_j_m wrote:
Impressed with how the smolov is working. I love the idea because it seems almost like “olympic lifting” for each of the lifts, ie. forcing your body to adapt or die asap via high frequency.
If I can be hanging with your strength levels come the end of this new year I will have done well![/quote]
Most of the time it just feels like my body wants to die really! All in all though, I really enjoy this higher volume and frequency of training. It definitely pushes you to the limit and (I hope) forces you to adapt and get bigger/stronger.
2nd January 2012:
A. Oly Squats:
60kgx3
80kgx3
100kgx3
115kgx1
132.5kgx1 (Pr, Missed this last week. Ez money)
B. Smolov Front Squats:
5 sets of 7 @ 97.5kg (Pr. Too e-z.)
C. Pin squats (3 holes lower than last week, just at my sticking point):
60kgx5
100kgx5
130kgx3
140kgx1
140kgxfail
D. Pin Squats (From the hole):
barxsome
50kgx5
60kgx5 x2
90kgx1 x2
100kgx1
Notes:
Happy enough with the squatting today. Front squats weren’t as bad as I thought they were going to be, my numbers on these are definitely on the up. Wont be keeping the pin squats from the hole as the really tweaked my injured knee in a baaaaddd way. Will keep the pin squats from my sticking point in for another couple of weeks and see how the treat me. If they don’t do much for me I’ll drop em and stick something else in.
I like the look of that session. Nothing better then killing it on both fronts and backs in one go.
[quote]jake_j_m wrote:
I like the look of that session. Nothing better then killing it on both fronts and backs in one go.[/quote]
Thanks! Although In hindsight I should have gone for 135kg on the oly squats.
[quote]phlegms wrote:
[quote]jake_j_m wrote:
I like the look of that session. Nothing better then killing it on both fronts and backs in one go.[/quote]
Thanks! Although In hindsight I should have gone for 135kg on the oly squats. [/quote]
3rd January 2012:
A. Smolov Jr. Bench:
10 sets of 3 @ 90kg (E-z enough by the mid-sets, took a while to warm into them)
B. Cleans:
60kgx1 x3
70kgx1
80kgx1
85kgx1
90kgx1
95kgx1
100kgxmiss
100kgx1
100kgx1
105kgxmiss (Lower back fried from squats)
C. Snatches:
Bunch of singles, worked up to 65kg. Got a couple decent snatches in @ 60kg and a slightly iffy looking one at 62.5kg. Not too bad considering I haven’t snatched in months.
Notes:
Decent training I guess. Pretty fatigued from squats yesterday but managed to get a couple of decent bench sets in and some ok looking cleans. Got a video of one of my 100kg attempt which didn’t look too bad considering how shitty my lower back was feeling. Definitely have more in me!
OMG … you’re real
my mind is blown
[quote]spar4tee wrote:
OMG … you’re real[/quote]
I’m as real as you want me to be home slice.
[quote]AquaCruzer wrote:
my mind is blown[/quote]
Just trying to compete with all the sessi vids you have in your log!
[quote]AquaCruzer wrote:
my mind is blown[/quote]
x2
so sessi. clean form looks pretty decent! are those doors blowing like hell because its real cold in Ireland like it is here at the moment?
ps. I love the idea of smolov purely because it seems like it would force you to dominate what is a fairly heavy weight for the trainee over the period of a ton of sets
[quote]jake_j_m wrote:
[quote]AquaCruzer wrote:
my mind is blown[/quote]
x2
so sessi. clean form looks pretty decent! are those doors blowing like hell because its real cold in Ireland like it is here at the moment?
ps. I love the idea of smolov purely because it seems like it would force you to dominate what is a fairly heavy weight for the trainee over the period of a ton of sets[/quote]
Pretty stupid weather in Ireland as always atm.
moar vidz plz. thx in advance <3