Good work in here Skinny!
Some volume man, were you all swole? LOL
Keep eyes on the prize, brother. Waterskiing below 210lbs right?
Hey Jack…
I asked this question in the Smolov thread in the PLing forum, but also wanted to ask you specifically…
Since you mentioned it my log I have become really intrigued with running Smolov Jr for Bench and Squat after the meet, it was mentioned in that thread that it shouldn’t be done as it would be “cheating yourself”
I was thinking it would be a good introductory for me since it is shorter and the volume is a bit less. Also when running Smolov for bench and Squat could I add in a couple of assistance exercise like chins, rows and Tri work?
Thanks!
Hey Jack…
I asked this question in the Smolov thread in the PLing forum, but also wanted to ask you specifically…
Since you mentioned it my log I have become really intrigued with running Smolov Jr for Bench and Squat after the meet, it was mentioned in that thread that it shouldn’t be done as it would be “cheating yourself”
I was thinking it would be a good introductory for me since it is shorter and the volume is a bit less. Also when running Smolov for bench and Squat could I add in a couple of assistance exercise like chins, rows and Tri work?
Thanks!
Matty, I’ll get to your question as soon as I can, I am under some work deadlines. I need to go dig up my log and see what I did, but I can tell you that all of my lifts went up running Smolov, by a good margin, including bench and deadlift. I think I did a basic 1 movement bench workout a week with one opposing pull movement like a krock row, and one OHP movement and one chinup movement another day as well on the same day as two of my squat days, and that was it. But I need to go back and check.
1’s day, deads, TM 370.
Deads: 45 x10, 135 x5, 185 x5, 235 x5, 285 x5, 315 x3, 350 x8.
BBB Deads: 270 x 10, 10, 10, 10, 10.
GM’s: 130 x 5, 5, 5.
Stairs: 20 flights.
Notes: I am crushed with work right now, but at least I got this in.
TM is where you set your total max for reps?
If so, you blew through that pretty fast.
I’m beginning to get a better understanding for “muscle memory”.
Welcome back!
Good to see you around, OMP.
“TM” is just “training max,” which is what the money set percentages are set off. It is 90% of your true max the first cycle, then it just goes up 10 lbs. a cycle until you miss a target/reset trigger rep, so its not really a number that’s tied to the real world or your true max after the first cycle.
Morning BW: 223.0.
1’s day, Bench, TM 205.
Bench: 45x10, 135 x10, 155 x5, 175 x3, 195 x13.
DB Rows: 115’s x 10, 10, 10, 10, 10.
Incline DB Bench: 90s x 8, 7, 7, 4.
Cable Rows: 225 x 8, 6, 195 x10.
Pec Dec: Some x 20, 15, 15.
Stairs: 20
Notes: I ran out of gas today. I probably need to up the calories a bit on working days.
You got 13 for your 1?! That’s awesome.
P.S. I’ve been lurking…
Spock, thanks for checking in on me!
My training max was based on a tested 5 rep max after a long layoff, so the numbers were accurate when set but fortunately my numbers are coming back fairly quickly. I have been bumping the TM by 10 lbs. instead of 5 on the upper lifts, but I may need to get more aggressive still. 13 is too many reps for the 1’s day.
By the way, how’s Smolov treating you?
You’re kicking butt every workout. Wendler says start too low and make longer, steady progress. Looks like what you’re doing. Awesome.
doing good in here Slim.
whats height if you don’t mind me asking?
Steve, thanks for the words of Wisdom.
Rick, I’m 5’10"
I am loving it to be honest!! It’s probably the most mentally challenging thing I’ve done thus far (lifting wise, that is)
BUT, at the end of each workout I feel very satisifed and I am going to be super excited to test out my new max here in a little while. !
Spock, the only time I didn’t hurt and ache during Smolov was when I was under the bar, but under the bar I felt freaking great. It was a real confidence booster. Keep after it, I’m sure you are kicking ass!
Morning BW 222.4.
Skipped squats. Walked 18 holes of very hilly terrain. 1st time in a long time. Squats tomorrow.
Are those your dogs in your avi?? They look delightful.
Hey skinny—whers the workout or are we still drinking on the back nine?