Raw Power

Training Over 35 Lifter
481

Bench: 45 x20, 135 x5, 185 x5, 205 x5, 225 x8.

Bench Emom: 175 x 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4. (44 reps.)

Cable Rows: 160 x 20, 20, 20, 20, 14.

DB Incline Bench: 65s x 20, 14, 12.

Pushups: 20.

Stairs: 20 flights.

Notes: My back is still fucked up. Lifting was fine except for getting on and off the bench, which was very uncomfortable. I’m not sure what I’m going to do with squats. I think I’ll be fine if I don’t load it up too heavy. I’ll probably go low weight high reps for a week or two and see how it goes.

482

EMOM stuff is rough…it seems simple but once you do it its work good on you for jumping in… How is the black beauty treating you (S4). sorry to hear your back is still sketchy…seems to be some of that going around

483

Car’s running good, OG, thanks for checking in on me.

Squats: 45 x20, 135 x20, 185 x5, 225 x5, 275 x5, 315 x1 (all reps long paused).

Front Squats Emom: 135 x 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4 (48 reps total) (each rep unloaded to very low pins).

Stairs: 20 flights.

My back is still tweaked but these felt pretty good tonight. I compensated for the lower weight with long pauses in the hole/unloading the weight to pins and focused on slow controlled movements.

484

Hope the back keeps feeling better. A whole lot of great Emom lifting in here.

485

I have a question for you regarding a post in powerlifting about life after Smolov. After nationals next week, I’m planning to run the base cycle for Smolov for squat for the first time. I’ve run smolov junior for bench a number of times but never for squat. I’ve gotten decent gains on bench but didn’t find it that taxing.

What did you do as a transition after running smolov? This is a pure test for me as I’m not sure 4x/week will agree with me with regards to recovery but I’ve been tempted by this program for a while so I thought I’d just give it a go.

486

[quote]ouroboro_s wrote:
I have a question for you regarding a post in powerlifting about life after Smolov. After nationals next week, I’m planning to run the base cycle for Smolov for squat for the first time. I’ve run smolov junior for bench a number of times but never for squat. I’ve gotten decent gains on bench but didn’t find it that taxing.

What did you do as a transition after running smolov? This is a pure test for me as I’m not sure 4x/week will agree with me with regards to recovery but I’ve been tempted by this program for a while so I thought I’d just give it a go.[/quote]

I ran full Smolov–base, switching, and intense phases–and IIRC I tried running some variation of 5-3-1 afterwards, but was very depressed because I didn’t feel like 5-3-1 was even a workout. So I floundered around trying to add more volume/intensity and at some point I took a year or so off from lifting. I am not attributing Smolov as the sole cause of my hiatis, but looking back now I think it was a factor and that I suffered some post-Smolov depression.

Frankly, I think the cumulative toll the combination of the base and intense phases was too much for me at the time and I wasn’t mentally prepared for the post-Smolov let down. The base is only 18 days total, however, and I don’t think the base phase by itself is nearly as taxing as running the whole thing. Just be prepared that the base phase is like strapping on a bottle of Nitrous and other programs are going to feel lacking afterwards by comparison.

487

[quote]jjackkrash wrote:

[quote]ouroboro_s wrote:
I have a question for you regarding a post in powerlifting about life after Smolov. After nationals next week, I’m planning to run the base cycle for Smolov for squat for the first time. I’ve run smolov junior for bench a number of times but never for squat. I’ve gotten decent gains on bench but didn’t find it that taxing.

What did you do as a transition after running smolov? This is a pure test for me as I’m not sure 4x/week will agree with me with regards to recovery but I’ve been tempted by this program for a while so I thought I’d just give it a go.[/quote]

I ran full Smolov–base, switching, and intense phases–and IIRC I tried running some variation of 5-3-1 afterwards, but was very depressed because I didn’t feel like 5-3-1 was even a workout. So I floundered around trying to add more volume/intensity and at some point I took a year or so off from lifting. I am not attributing Smolov as the sole cause of my hiatis, but looking back now I think it was a factor and that I suffered some post-Smolov depression.

Frankly, I think the cumulative toll the combination of the base and intense phases was too much for me at the time and I wasn’t mentally prepared for the post-Smolov let down. The base is only 18 days total, however, and I don’t think the base phase by itself is nearly as taxing as running the whole thing. Just be prepared that the base phase is like strapping on a bottle of Nitrous and other programs are going to feel lacking afterwards by comparison.

[/quote]

Thanks for the feedback. I’ve been thinking about doing this for so long that I decided I might just as well do it. I’ve also run Coan-Phillippi for deadlift that is quite intense but in a different way.

Would you suggest skipping it or do you think you had long term gains?

488

[quote]ouroboro_s wrote:

[quote]jjackkrash wrote:

[quote]ouroboro_s wrote:
I have a question for you regarding a post in powerlifting about life after Smolov. After nationals next week, I’m planning to run the base cycle for Smolov for squat for the first time. I’ve run smolov junior for bench a number of times but never for squat. I’ve gotten decent gains on bench but didn’t find it that taxing.

What did you do as a transition after running smolov? This is a pure test for me as I’m not sure 4x/week will agree with me with regards to recovery but I’ve been tempted by this program for a while so I thought I’d just give it a go.[/quote]

I ran full Smolov–base, switching, and intense phases–and IIRC I tried running some variation of 5-3-1 afterwards, but was very depressed because I didn’t feel like 5-3-1 was even a workout. So I floundered around trying to add more volume/intensity and at some point I took a year or so off from lifting. I am not attributing Smolov as the sole cause of my hiatis, but looking back now I think it was a factor and that I suffered some post-Smolov depression.

Frankly, I think the cumulative toll the combination of the base and intense phases was too much for me at the time and I wasn’t mentally prepared for the post-Smolov let down. The base is only 18 days total, however, and I don’t think the base phase by itself is nearly as taxing as running the whole thing. Just be prepared that the base phase is like strapping on a bottle of Nitrous and other programs are going to feel lacking afterwards by comparison.

[/quote]

Thanks for the feedback. I’ve been thinking about doing this for so long that I decided I might just as well do it. I’ve also run Coan-Phillippi for deadlift that is quite intense but in a different way.

Would you suggest skipping it or do you think you had long term gains?
[/quote]

I am absolutely glad I did it and I will probably do it again. I am also convinced it made me a better lifter. I don’t think you will have any problems with the base phase and I’m also confident that you have the experience level and mental capacity necessary to kick the crap out of the program. So, please don’t think I’m trying to suggest not doing it. For me, I think just understanding what was going on with me afterwords from a mental standpoint and managing expectations would have helped me greatly.

489

[quote]jjackkrash wrote:

[quote]ouroboro_s wrote:

[quote]jjackkrash wrote:

[quote]ouroboro_s wrote:
I have a question for you regarding a post in powerlifting about life after Smolov. After nationals next week, I’m planning to run the base cycle for Smolov for squat for the first time. I’ve run smolov junior for bench a number of times but never for squat. I’ve gotten decent gains on bench but didn’t find it that taxing.

What did you do as a transition after running smolov? This is a pure test for me as I’m not sure 4x/week will agree with me with regards to recovery but I’ve been tempted by this program for a while so I thought I’d just give it a go.[/quote]

I ran full Smolov–base, switching, and intense phases–and IIRC I tried running some variation of 5-3-1 afterwards, but was very depressed because I didn’t feel like 5-3-1 was even a workout. So I floundered around trying to add more volume/intensity and at some point I took a year or so off from lifting. I am not attributing Smolov as the sole cause of my hiatis, but looking back now I think it was a factor and that I suffered some post-Smolov depression.

Frankly, I think the cumulative toll the combination of the base and intense phases was too much for me at the time and I wasn’t mentally prepared for the post-Smolov let down. The base is only 18 days total, however, and I don’t think the base phase by itself is nearly as taxing as running the whole thing. Just be prepared that the base phase is like strapping on a bottle of Nitrous and other programs are going to feel lacking afterwards by comparison.

[/quote]

Thanks for the feedback. I’ve been thinking about doing this for so long that I decided I might just as well do it. I’ve also run Coan-Phillippi for deadlift that is quite intense but in a different way.

Would you suggest skipping it or do you think you had long term gains?
[/quote]

I am absolutely glad I did it and I will probably do it again. I am also convinced it made me a better lifter. I don’t think you will have any problems with the base phase and I’m also confident that you have the experience level and mental capacity necessary to kick the crap out of the program. So, please don’t think I’m trying to suggest not doing it. For me, I think just understanding what was going on with me afterwords from a mental standpoint and managing expectations would have helped me greatly.

[/quote]

Thanks again. As far as expectations go, I’ve been lifting for enough years that gains are now slow and incremental. Every now and then I’ll pick up something intense (Like Coan Phillipi) that will light a fire under things and provide a nice burst of growth. However, most programs like that are not meant to be run back to back or as a long term thing.

I typically do three meets a year and training testing has to be selected carefully in off times. That’s why I’m thinking after nationals. I likely will do an unequipped July meet so that will give me a bit of time.

490

Press: 45 x20, 95 x5, 115 x5, 135 x10.

Press: Emom: 95 x 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4 (52 reps).

Pullups: 10, 7, 5, 5, 5.

Dips: 20, 15, 15, 10, 10.

Stairs: 20 flights.

Notes: did this quick and got out.

491

Deads, TM 440.

Deads: 45 x10, 135 x5, 225 x5, 275 x5, 325 x5, 375 x8.

Deads Emom, 275 x: 4, 4, 4, 4, 4, 4, 4, 4, 4, 4 (40 total reps).

Zerchers (from very low pins): 135 x5, 225 x1, 315 x1, 335 x1, 355 x miss.

Stairs: 20 flights.

Notes: The back was tweaky today and I shut down the EMOM set early. My weight is creeping back up already but hopefully I can get the boat in the water tomorrow and start skiing. That should help with both conditioning and motivation.

492

That is a lot of dead reps. 375 for 8 would have knocked me out let alone doing 40 reps after that. Nice work.

493

Thanks Dave, I appreciate the encouragement!

3’s day, Bench, TM 265.

Bench: 45 x20, 135 x8, 185 x3, 215 x3, 240 x 6 (all reps paused)

Bench EMOM: 185 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (45 total reps, all reps paused).

Cable Rows: 180 x 15, 15, 15, 10, 10.

DB Bench: 80s x 10, 10, 8, 6.

Stairs: 20 flights.

Notes: I wanted to get the boat in the water today but I didn’t get it de-winterized in time. Hopefully the whether will hold out until for a few days.

494

I got the boat in the water and took a pass or two to shake off the cobwebs. I should be good and sore tomorrow.

495

[quote]jjackkrash wrote:
I got the boat in the water and took a pass or two to shake off the cobwebs. I should be good and sore tomorrow. [/quote]

Boat in the water? I still have a snow pile at the end of my driveway! I need to move… great lifting in here Jack, keep it going!

496

I’m sure your weight will go back down with all those reps.

497

JAck - What’s EMOM if you don’t mind me asking?

498

Thanks for stopping by folks!

late2thegame, I stole the EMOM asst. sets from Rick (Fischer613), it’s “each minute on the minute.”

499

[quote]jjackkrash wrote:
Thanks for stopping by folks!

late2thegame, I stole the EMOM asst. sets from Rick (Fischer613), it’s “each minute on the minute.”[/quote]

ah-ha! So finish the set and as soon as the next minute starts you begin a fresh set irrespective of how much rest you had since the last rep of the previous set?

Does that make sense?

500

[quote]late2thegame wrote:

[quote]jjackkrash wrote:
Thanks for stopping by folks!

late2thegame, I stole the EMOM asst. sets from Rick (Fischer613), it’s “each minute on the minute.”[/quote]

ah-ha! So finish the set and as soon as the next minute starts you begin a fresh set irrespective of how much rest you had since the last rep of the previous set?

Does that make sense?
[/quote]

Yes, exactly.