50 out of 3 weeks is crazy. Especially from already having a pretty good squat to begin with. I would be happy with 25lbs.
What is the smolov jr and the intro micro cycle? The only place I have seen the smolov is from joeskopec.com and I dont think there is a jr or intro there.
Hi Coffee,
Great work! You will rock at the meet!
You said you did well with low volume, high intensity/frequency routine. Would you mind explaining a little more?
Thanks,
Dirk
[quote]coffee wrote:
50 out of 3 weeks is crazy. Especially from already having a pretty good squat to begin with. I would be happy with 25lbs.
What is the smolov jr and the intro micro cycle? The only place I have seen the smolov is from joeskopec.com and I dont think there is a jr or intro there.
[/quote]
I used the calculator from stronglifts.com, it has the Intro, Base and Intense Meso Cycles all in a downloadable spreadsheet:
http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It’s less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows:
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs
taken from: Smolov Squat Routine - FAQ - wkak.net
I added 10lbs to my weights for “week 2” and 15 for “week 3”. Basically it took me two weeks to do one week of the Jr. since I was only benching twice a week, and if I was supposed to do 10 sets of 3 (10x3), I would only do 5 sets of 3. I simply did this program in hopes of maintaining my Bench, but I think it went up by 5 or 10lbs. I never tested it, since I transitioned right into a Sheiko routine, but I used an inflated max for Sheiko, and the weights are moving faster than they should at the given %'s.
Modi- Thanks for all of this info man. I am really considering the base at this point. I wont start just yet due to vacation plans next week but probably after this next 531 wave.
[quote]dirk_m wrote:
Hi Coffee,
Great work! You will rock at the meet!
You said you did well with low volume, high intensity/frequency routine. Would you mind explaining a little more?
Thanks,
Dirk[/quote]
I took an approx 5rm and did one set of 3 with it, then I took about 10% from the bar and did a second set. I would add 5lbs each session for 4 workouts and then I would back down 3 steps.
eg. 300x3 305x3 310x3 315x3 305x3 310x3…etc
I would train the lift 3-5 times a week.
Really this is just taken from pavels power to the people. It worked well for my bench and dead, but not squat.
Let me know if you want me to clear anything up.
Deadlift
225
315
405x5
495x5 - belt on
555x7
425x10 touch n go.
Ab work
3 sets
All reps are performed with a pause between unless otherwise posted. 555x7 might be a pr im not sure. I think pulling multiple reps is the hardest thing and i suck at it. I can put about 100lbs on whatever I can triple so 7 reps gives me around 150 or so more.
keep up the good work.
Hi Coffee,
Thanks for the reply. It looks similar to the Dan John 40 days routine. I might give it a try soon.
Good luck!
Dirk
Push Press
225x5
235x5
245x9
Pullup
45x5
90x5
135x4
135x3
90x8
bwx25
Left shoulder feeling a little jacked up so I didn’t push to failure on the presses. My pullups are getting back up to where they once were so im happy about that. Squats tomorrow and then im off to NYC for a few days so Im gonna miss some lifting probably. I have never been, so missing some training is not a big deal.
Squat
135
225
315x3
365x1
415x5 belt on
440x5
465x10 pr
Squat was tough but a pr. I had to decide between another rep or actually being able to walk the weight back in, I almost couldnt do it. The worst was that Michael Jacksons “we are the world” started playing when I started my set, it is by far the worst music to motivate a person.
So far I have been hitting prs whenever I want on the squat. I will stay with 531 until it doesnt work.
bench
135
225
315x5
365x3
385x3
390x3
395x3
Pullup
45x5
90x5
135x4
135x3.8
Chins and db extensions for a few sets.
Lifting schedule messed up due to my trip. Im gonna try hitting some heavier weights again on the bench. The weights felt pretty good considering I pretty much drank and walked around for 4 days straight.
Squat
135
225
315
365
440x3 belt on
465x3
495x7 pr
Gms
225x5
245x5
265x5
285x5
So another squat pr. My previous best with 495 was 6 reps. The program called for 490lbs but when Im deciding between putting 2-2.5s on the bar or another plate, I choose another plate. I would be very happy with 500x8 so Im looking towards that for now. Happy, but not satisfied.
Damn impressive work coffee.
Bench
135
225
275
315x5
365x3
390x3
395x3
400x3
Pullup
45x5
90x5
135x3
145x3
135x FUCK
So for a second time in less than a year I hurt my right bicep doing pullups. It hurts pretty much to just move it so thats not a good sign. Im iceing it and trying to stay positive but it looks like I have another thing to train around.
Ive come to the conclusion that pullups can not be trained heavy anymore. As long as I want to compete in powerlifting the risk of doing them is just not worth it.
Bench
135
225
275
315x10
315x10
MP
135x5
185x5
195x5
205x5
205x5
Db Row
90x10x5sets, 30 seconds rest between arms.
Bicep is still not good but I managed to get some light work in. Squats tomorrow.
Good luck with the bicep. Is there any bruising or is it just a bad strain?
No bruising that I can see of. It does feel like a bad bruise to touch, but I have been iceing and it has got a little better.
It sucks that I have missed 2 weeks of pulling now. 1 week cause of travel and now this.
Squat
135
225
315
365
415x5- belt on
465x3
515x5
415x5
455x5
I didnt feel very comfortable with the squat today. I was moving around a lot for some reason and just couldnt find the right groove. I decided to do a couple of backoff sets after just for some more practice. 515x5 is not really a pr, if I got 6 reps it would have been. Its still good progress though considering a few weeks before raw unity last year I squated 520x3, I went on to squat 573 at the meet.
My lower back does not feel as strong as usual because of missing 2 weeks of deadlifts. I dont do to well with infrequent pulling.
My girlfriend started using her weightlifting shoes today, I gotta say im jealous. She said she felt way more stable and I could tell that her squats looked much better. After being pushed around today I will consider buying some.
Bench
135
225
275
315x5
365x3
385x3
395x3
405x3
Light Deadlift
up to 495x3
Chins
10
10
9- bicep hurts
dips
bwx20x5 sets
Bicep still hurts so I had to go real easy with the chins. bench feels pretty good though, I was good for 4 reps with 405 but stopped at 3. I will bump it up again next week.
I did the light deads cause my back is feeling so weak, I have to do a real deadlift workout tomorrow.
People have always said that I would mess up my back deadlifting, turns out its getting messed up from not deadlifting.
Deadlift
worked up to 525x3 with the belt on. I stopped there. My back is feeling funny and im really not sure why.