Max Squat testing today. Worked up to a 475 lbs max with sleeves and a belt. My previous max was 435 about 8 weeks ago so 40 lbs PR.
Half way back up I thought the weight would crush me, felt like I strained for 5 minutes to get it up.
This was the first time that I have ever filmed myself. I have always been worried about not hitting depth but I think depth was good.
Fucking nice squat, man! You buried that sumbitch. 5 stars.
CS
Thanks were you able to see the video? I have never tried posting one it I can’t see it posted.
[quote]Re.po wrote:
Thanks were you able to see the video? I have never tried posting one it I can’t see it posted.[/quote]
Yup, came up perfectly fine.
CS
Smolov Day 1:
Today was a rushed day in the gym, so I only got in the squats.
325x9x4
On paper that didn’t look to hard, but I haven’t done a set over 5 in quite a while. Set one had me seeing stars and by the 4th I was leaning over a garbage can trying to will myself not to vomit.
This will be a fun program.
Smolov W1D2
Squats: 345 5x7
These felt damn hard today. After the first set I moved the garbage can over to the squat rack cause I was certain I was going to barf. I ended up making it threw without the barf, so Off to McDonalds for some recovery food…
So I think Pavel was on to something when he compared Smolov to Dante’s inferno… each day seems like a special little part of hell.
Today was 370 7 sets x 5. I never had the light headed barf feeling like the last 2 days but wow are my quads burning. I would like to have some righteous reason for not doing anything but squats today… but I was just too damn tired after the squats. I feel gassed and there is nothing left.
I AGREE! That was a 5 star squat fa sho. Good job!
[quote]Spock81 wrote:
I AGREE! That was a 5 star squat fa sho. Good job! [/quote]
Thanks Spock!
Smolov W1D4
Squats 395 10x3
Holy hell. This program is tough. From set 3 on, I thought I was going to call it quits. Made it through tho. If I ever got to meet Smolov I may punch him in the head. I might be too tired for that tho,
Smolov W2D1
Squats 345 4sets x9. The 4x9 actually felt way easier this week compared to last week even with the extra 20bls. Easier but not easy.
I manned up and decided to do some upper body stuff. Nothing crazy, but I pussed out for the whole last week so figured I better do something.
Bench
135x5
185x5
225x5
135 3 sets x 10
Rows:
135 2 sets x10
2 sets of reverse flies for shoulder rehab. These have been saving my shoulder, wish i would have started with these sooner. Smolov has been reeking havoc on my right shoulder. Legs feel good tho.
Smolov W2D2:
Squats 370 5 sets x 7. Today felt pretty good. I was nervous going into these sets but they felt easier than I thought they would. Did some flies and reverse flies for the shoulders.
Smolov W2D3:
Squats 395 7 sets of 5. Stairs are my enemy after the squats today. Legs arn’t too sore but there is no strength left, every stair feels like a challenge.
Reverse flies for the shoulders.
Smolov W2D4
Squats 415 10sets x3 felt like they were killing me today. I was messing around with different rack heights and it had me messed up. I had been thinking that I had the bar too high, but after today I am just going back to how it was. Im looking forward to being done this program.
Calgary Festival of strength application went in yesterday… no looking back now. Approx 12 weeks out from first competition.
Good luck on the remainder of Smolov. You’re almost through with a program a select group have managed to complete, much less even try (including me). Keep after the stretching, icing, etc.
[quote]novaeer wrote:
Good luck on the remainder of Smolov. You’re almost through with a program a select group have managed to complete, much less even try (including me). Keep after the stretching, icing, etc. [/quote]
Try Doing a full 16 week sheiko cycle by the end of you pretty much need to deload cause your body is so beat up
[quote]novaeer wrote:
Good luck on the remainder of Smolov. You’re almost through with a program a select group have managed to complete, much less even try (including me). Keep after the stretching, icing, etc. [/quote]
Thanks man but holy hell shit shitty shit shit is all i have to say about this program. Smolov is russian for satan I’m convinced of it. I feel like my ass has been kicked 20 times over, this shit is nuts.
Today was W3D1
360 4 sets x 9. Had to work late today and didn’t finish my workout until after midnight, which felt damn well ridiculous as it is. What seemed over crazy today was that when I would go to re-rack the bar after a set it felt like i hand to stand on my toes to rack the bar. It feels as if I have shrunk, which sounds retarded but i just can’t figure it out. Same rack, bar at the same height (I marked the rack with a marker and i checked to see that I had it right), same shoes, same stance. Everything was the same but I struggled with each set to rack the bar. Either I’m shrinking or smolov has made me lose my mind. Either way I’m feeling beat up.
[quote]prodiboy wrote:
[quote]novaeer wrote:
Good luck on the remainder of Smolov. You’re almost through with a program a select group have managed to complete, much less even try (including me). Keep after the stretching, icing, etc. [/quote]
Try Doing a full 16 week sheiko cycle by the end of you pretty much need to deload cause your body is so beat up[/quote]
These russians are crazy no wonder they do so much better than north americans, they are unreal.
I think after smolov I will go back to 5/3/1 and run that until the meet in october. I have some weaknesses to work on and I think the volume of sheiko would do me in especially long term.
I think prety much anyone can do shieko. My training partner did #29 and only thing he said that wasdifferent was he was acctually working hARD instead of a laxidasical workout he normally did and hes 39 You underestimate what your body can do.