12th April:
A. Smolov Front Squats:
5 sets of 7 @107.5kg (Harder than it should of been weirdly, should of felt light)
B. Hang Cleans:
60kgx3
70kgx3
80kgx1
90kgx1
100kgx1
105kgxmiss (Got under, just couldnt squat it up)
belt up
105kgx1 (PR)
105kgx1
C. RDLs (No belt):
60kgx20
100kgx10
120kgx10 x3
Mirin’!
14th April:
A. Smolov Front Squats:
7 sets of 5 @ 115kg (This sucked)
B. CGBP /supah set/ Rope cable curls:
70kgx15+ /ss/ 50kgx10
C. Incline Curls (for da guurls):
3x8
D. Hammer Curls (Strict):
17.5kg bels, 3x10
Notes:
Front squats are starting to suck.
15th April:
A. Smolov Front Squats:
10 sets of 3 @ 120kg (This took ages to get through. Last 3 sets were tough.)
B. Pendlays:
60kgx10
90kgx5
100kgx5x5
Notes:
Fucking smolov mayne…
very impressive fronties mayn. we’ll get through this smolov stuff together…
Jesus christ dude that’s completely insane. I have no doubt that (after a bit of rest lol) you could dominate a three plate front squat right now.
[quote]Jab1 wrote:
Jesus christ dude that’s completely insane. I have no doubt that (after a bit of rest lol) you could dominate a three plate front squat right now. [/quote]
My next 10x3 smolov day is 10x3 @127.5kg… Not looking forward to it. It will be a big PR though as the most I’ve done is 125kg for 3!
16th April:
A. Bench:
barxmany
60kgx10
80kgx5
90kgx5
95kgx5 x5 (Eased it back into regular BB benching. Shoulder still not 100% so I’ll take it slow)
B. Incline DB Bench:
3 x 8
C. Military Press:
barxsome
30kgx5
40kgx5
50kgx5 x5
55kgx5 x2
[quote]Jab1 wrote:
Jesus christ dude that’s completely insane. I have no doubt that (after a bit of rest lol) you could dominate a three plate front squat right now. [/quote]
Just wait to see how CRAZEy it gets next week bud.
[quote]Shlitre wrote:
[quote]Jab1 wrote:
Jesus christ dude that’s completely insane. I have no doubt that (after a bit of rest lol) you could dominate a three plate front squat right now. [/quote]
Just wait to see how CRAZEy it gets next week bud. [/quote]
Making all kaaaaaiiinds of meth gainz mayne.
18th April:
A. Smolov Front squats:
4 sets of 9 @ 107.5kg (This got me panting, some kind of Pr though)
B1. Lat Pull downs:
5 sets x 10
B2. Face pulls wit dat squeeeeze:
5 sets x 15-20
B3. Hypers:
5 sets of 10-15 +10kg plate
Notes:
Front squats were really tiring today, was also dehydrated as fuark going in so I was getting gassed easy. My previous best is 110kgx8, so I think 107.5kgx9 x4 is a volume PR. Looking ahead at my numbers I have to hit this week on front squats, the next 3 workouts are going to suck… Warmed up on RDLs but my lower back was feeling very tight so I decided to drop them and do Hypers instead to stretch my shit out. Feels good mayne.
Good numbers on the squats man, three plates coming fast 
I hit 140 on the BS for a solid 15 yesterday and life couldnt be better haha.
[quote]Oregand wrote:
Good numbers on the squats man, three plates coming fast
I hit 140 on the BS for a solid 15 yesterday and life couldnt be better haha. [/quote]
Ha thats an incredible jump in strength, the bulk is treating you well I see!
19th April:
A. Smolov Front Squats:
5 sets of 7 @ 113kg (Pr)
B. DB Bench:
30kgx5 x2
35kgx8
37.5kgx8
40kgx5 x2 (+3 PR, e-z reps too)
C1. Straight Bar Cable Curls:
3 sets (15/10/5)
C2. Tricep Push Downs:
3 sets (20/15/10)
D. Hammer Curls (Strict):
18kg bells; 3x10
Notes:
Got on the craze pre-workout train and reaped the rewards, my focus throughout was intense. Front squats didn’t feel too hard considering I front squatted yesterday. Set 5 was a bit of a grinder, but that was largely due to me choking myself out with the bar by having it too high up. Still made out the reps though. Hopefully going to front squat again tomorrow, which will be 7x5 @120kg. If I hit that, it will be a big PR. Onwards to gainsville.
Fronties getting silly. How long recovery period did you have between smolov base cycles (and was it back then front, or front front)… intrigued as to the reasons behind behind possibly working better then intense back to back… and also if your just a genetic mutant.
[quote]jake_j_m wrote:
Fronties getting silly. How long recovery period did you have between smolov base cycles (and was it back then front, or front front)… intrigued as to the reasons behind behind possibly working better then intense back to back… and also if your just a genetic mutant.[/quote]
I ran a base mesocycle for Fronts over january, took a week off, then tried a base mesocycle of back squats but quit after a week as my lower back started acting up. Then I left smolov for front squats until the last 3 weeks. I ran some smolov Jr. cycles over that time too.
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Fronties getting silly. How long recovery period did you have between smolov base cycles (and was it back then front, or front front)… intrigued as to the reasons behind behind possibly working better then intense back to back… and also if your just a genetic mutant.[/quote]
I ran a base mesocycle for Fronts over january, took a week off, then tried a base mesocycle of back squats but quit after a week as my lower back started acting up. Then I left smolov for front squats until the last 3 weeks. I ran some smolov Jr. cycles over that time too. [/quote]
So we can both conclude that “true” back to back smolov is bordering on impossible? I’m getting increasingly confident about my “run smolov, then 5/3/1 for few cycles, then smolov again” plan. If I can get my squat to 450+… I’m pretty sure my deadlift would be about 550+ without training it heavy.
20th April:
A. Smolov Front Squats:
7x5 day
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
4x120kg
4x120kg
4x120kg (Extra set to make up for missed reps on set 6/7)
Total volume PR
Notes:
Knew this day would suck, had to put 3 smolov workouts in a row this week for scheduling, when usually I would of had days off between sessions. First 5 sets were solid if a little tough, missed the last rep of the set on set 6/7 so threw in an extra set of 4 to make up for the missed reps. This took me about 50minutes to get through and I didn’t have to energy to do anything else so I called it quits there. That was tough as balls, day off tomorrow and then my last smolov session for this base mesocycle which will be 10x3 @ 127.5kg…
Ouch!
[quote]jake_j_m wrote:
So we can both conclude that “true” back to back smolov is bordering on impossible?[/quote]
Sounds like a challenge…
My “PR” from when I prioritised FS of 117.5kg is starting to look pretty embarrassing up in hur. Great work, I know how hard it is to keep up the performance enough for extra sets when a rep is missed. Good luck with the 10x3… that is some crazy volume.
What’s your lower body training plan after this? Brief break from smolov?