[quote]jake_j_m wrote:
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?[/quote]
Not quite sure, will probably just throw in front squats twice a week using the smolov rep scheme (ie. have a 4x9 day and then a 10x3 day later in the week) and see how I progress with that for a while. Will also be bringing heavy RDLs back in on those days.
Work Sets:
127.5kgx3 (All kaaaaainds of PRs mayne)
127.5kgx3
127.5kgx3
127.5kgx3
127.5kgx3
127.5kgx3
127.5kgx3
127.5kgx3
127.5kgx2 (Fuuuuu…)
127.5kgx3
127.5kgx1 (To make up for the failed rep)
Notes:
This took an age to get through so I didn’t hit anything else. Pretty tough final day of Smolov but I’m reasonably happy with my performance. Annoyed I failed a rep on set 9, but that was more a case of choking myself out with the bar than anything. This was a decent PR for me, as the heaviest I’ve previously gone has been 125kgx2 or 130kgx1. Will lay off leg work for a few days and then retest my max some time this week.
You crazy mayn. Sick front squatting. I recommend you max in 7 days… but knowing you I expect to see the 3 plate frontie even sooner then that. Get video if possible.
[quote]jake_j_m wrote:
You crazy mayn. Sick front squatting. I recommend you max in 7 days… but knowing you I expect to see the 3 plate frontie even sooner then that. Get video if possible. [/quote]
Will be testing my max on tuesday me thinks, don’t want to lose the peaking effect the base meso of smolov seems to give me. In 4 gainz?
[quote]jake_j_m wrote:
You crazy mayn. Sick front squatting. I recommend you max in 7 days… but knowing you I expect to see the 3 plate frontie even sooner then that. Get video if possible. [/quote]
Will be testing my max on tuesday me thinks, don’t want to lose the peaking effect the base meso of smolov seems to give me. In 4 gainz? [/quote]
Your literally crazy… I definitely understand you after experiencing it myself but I’d be real tempted to hold off a week, 2 was too many for me, 1 was just right.
B2. Bent over Side DB laterals:
6kg’s x15
7kg’s x15 (x3 Sets)
C. Close Grip Bench:
Barxsome
60kgx10
80kgx15+ 1 minute rest
70kgx15+ 1 minute rest
60kgx20+
D. Facepulls (Supah drawp set):
100+ reps working my way down the stack in sets of 10-15 (dat actual pump)
Notes:
Just a reasonably light upper body pahmp workout today, nothing too strenuous. DB benching is feeling more and more solid each week, will most likely be sticking with this as my main bench variation as it seems to make my shoulder injury flare up the least. Hopefully I can get to a point where I can barbell bench pain free in the near future… Was pressed for time this morning, hence the super-drop-set-super-set bullshit.
A. Front Squats:
barxmany
60kgx10
80kgx5
100kgx3
110kgx3
120kgx1
130kgx1
135kgx1 (+5kg Pr on my pre smolov max)
140kgx1 (+10kg PR, dem gains. Smoked this.)
B. RDLs (Beltless):
60kgx20
100kgx10
120kgx10
130kgx5
135kgx3 x5
Notes:
Had to call it there as I was pressed for time. Felt amazeballs to finally get that 3 plate front squat, I’ve been wanting this PR for a while. So in total I added 10kg to my front squat after the base mesocycle of Smolov which I think is a fairly decent gain for just under 3 weeks considering my front squats have always been a bit stubborn to move the weight up on. Would of taken a video, but I was certain I wasn’t going to get and didn’t want my shame captured on tape…
Considering how little rest you took, huge PR man. Pretty legit front squat for your weight. Making a man tempted to try smolov base for front squat at some point for sure as I really want that 3 plater/ 300lb+ as well.
[quote]jake_j_m wrote:
Considering how little rest you took, huge PR man. Pretty legit front squat for your weight. Making a man tempted to try smolov base for front squat at some point for sure as I really want that 3 plater/ 300lb+ as well. [/quote]
I like the base meso of smolov for fronties as it seems to be less strenuous over all. Front squats are tough movement no doubt, but other than quad doms you kind of get saved from the lower back/hammie doms you would get with a back squat smolov cycle. Could be worth a try!
D. Pendlays (slow concentric, touch and go on the floor)
60kgx30
80kgx20
80kgx20
85kgx15
had to call it here as the shitty college gym management took issue with the noise of the plates rattling on the bar and I got involved in a lengthy discussion about how wrong they were…
had to call it here as the shitty college gym management took issue with the noise of the plates rattling on the bar and I got involved in a lengthy discussion about how wrong they were…[/quote]
i just lost faith in all man kind. I thought getting a lecture about how i should place weights on the ground was bad instead of speedily lowering, but weights rattling… brb jumping off cliff.