[quote]ouroboro_s wrote:
I agree with everyone else in that confidence is huge. So much of what we do is driven by what’s in our heads. Don’t get too antsy and jump to fast. Just keep riding this wave. It sounds like it’s working well for you.[/quote]
Perfect form and strong confidence seem to build easier when you ride a wave. Seems like you’ve got a great coach, good facilities and a solid plan. What more could you need?
[quote]kpsnap wrote:
[quote]banjobrown wrote:
I also have concerns that 5/3/1 wouldn’t train my CNS to handle the heavy singles that are demanded when competing. Also, I compete geared, and I’m not sure how that would play into 5/3/1.[/quote]
Don’t let MJ read this, he will want to be assimilating you… Or at least trying you for 5/3/1/ heresy…
Couldn’t agree more. I did 5/3/1 (after doing a long cycle of 3x3 monday, 3x2 wednesday and 3x1 friday) and I definitely lost the ability to handle the heavier weights. Handling heavy singles is definitely a specific skill, you have to do them regularly to be good at them. Like olympic lifters do.
[quote]FarmerBrett wrote:
Couldn’t agree more. I did 5/3/1 (after doing a long cycle of 3x3 monday, 3x2 wednesday and 3x1 friday) and I definitely lost the ability to handle the heavier weights. Handling heavy singles is definitely a specific skill, you have to do them regularly to be good at them. Like olympic lifters do.[/quote]
Agreed with this. Though, I do not train with heavy singles each week, and still make pr’s. I guess it depends on what you know your body can do and cannot. I have been better of, so far, training in a (80-90%) range, rather than maxing out alot, and have had my lifts increase.
Interesting feedback regarding 5/3/1. Thanks everyone. If I ever have a long stretch where I have no plans to compete, I may try the program.
Okay, I’m tired today. I was in charge of the Oral Interpretation at my daughter’s elementary school this morning. And while it went off without a hitch, I found myself exhausted afterwards with a Smolov squat workout still ahead of me.
Squat
8/45
5/75
5/100
10/3/116 (more than my bodyweight, just for reference)
I did fine until about the sixth set, and then I just hit a bit of a wall. Ten sets at any weight gets pretty damn tiring. And my shoulder was just so darn sore from all the liftoffs. Bottom line is that I made it through but feel like squatting eight out of the last 16 days is catching up with me. I have a feeling the last week on this program (four more squat days) is going to feel brutal, even though the weight isn’t that bad.
When doing Smolov do you see the strength increases while doing the program? Or, is it more of a rebound effect after you stop and recover from the frequency?
[quote]kpsnap wrote:
Ten sets at any weight gets pretty damn tiring. And my shoulder was just so darn sore from all the liftoffs. Bottom line is that I made it through but feel like squatting eight out of the last 16 days is catching up with me. I have a feeling the last week on this program (four more squat days) is going to feel brutal, even though the weight isn’t that bad.[/quote]
Funnily enough, I sometimes find the set up and lift off takes more out of me than the lift. I’m not sure why but the process of getting tight as crap and really driving into the bar to set up, wears me out.
Yes, Giterdone, I definitely see strength increases while doing the program. I missed a single at 115 lb. just two weeks ago before starting the program. Today I did 10 x 3 at 116 lb.
About the liftoffs/walkouts, these kill me, O. I can almost always squat the weight if I can cleanly lift if off and walk it out. For some reason, my shoulder is a bit of a limiting factor right now.
Progress is inspiring. And thanks for the input over in my log. I wish I had more to give, but I’m still in diapers (experience wise) compared to most of you all.
[quote]kpsnap wrote:
Yes, Giterdone, I definitely see strength increases while doing the program. I missed a single at 115 lb. just two weeks ago before starting the program. Today I did 10 x 3 at 116 lb.
About the liftoffs/walkouts, these kill me, O. I can almost always squat the weight if I can cleanly lift if off and walk it out. For some reason, my shoulder is a bit of a limiting factor right now.[/quote]
I thought it was like getting an adrenaline shot to your heart, or hitting the Nitrous button on a dragster. As shitty as I felt the whole time I ran it, I also felt like I was getting noticeably stronger and more confident each and every day. My best ever squat before I started the base I hit the week before I started–385 for 1. On the last day of the base–18 days later–I hit 365 for 9 triples, and then hit 385 for 6 to rock bottom for the last set of the day. That probably was and still is the strongest squat day I have ever had. Although I felt “better” after I had some time to recover, I never felt any stronger than I did that last day of the base. I feel like I actually got weaker during the 5 days I took off to recover to test my new max. It really changed the way I look at meet prep now because I do not believe that feeling fresher necessarily means that you are stronger or will perform better than when you peaking with the right program, even if you walk into the meet feeling a little beat up.
[quote]jjackkrash wrote:
[quote]kpsnap wrote:
Yes, Giterdone, I definitely see strength increases while doing the program. I missed a single at 115 lb. just two weeks ago before starting the program. Today I did 10 x 3 at 116 lb.
About the liftoffs/walkouts, these kill me, O. I can almost always squat the weight if I can cleanly lift if off and walk it out. For some reason, my shoulder is a bit of a limiting factor right now.[/quote]
I thought it was like getting an adrenaline shot to your heart, or hitting the Nitrous button on a dragster. As shitty as I felt the whole time I ran it, I also felt like I was getting noticeably stronger and more confident each and every day. My best ever squat before I started the base I hit the week before I started–385 for 1. On the last day of the base–18 days later–I hit 365 for 9 triples, and then hit 385 for 6 to rock bottom for the last set of the day. That probably was and still is the strongest squat day I have ever had. Although I felt “better” after I had some time to recover, I never felt any stronger than I did that last day of the base. I feel like I actually got weaker during the 5 days I took off to recover to test my new max. It really changed the way I look at meet prep now because I do not believe that feeling fresher necessarily means that you are stronger or will perform better than when you peaking with the right program, even if you walk into the meet feeling a little beat up.
[/quote]
Thanks to both of you. I have never done Smolov (obviously) or any other high volume approach. I’m amazed that 3 weeks of training could result in such gains. I may need to grow a pair and try this if I get to the point where I take a break from 5/3/1.
Christ gliterdone, for your own safety don’t even think about going from 5/3/1 straight to smolov!
Going from 1 squat session a week (of basically 1 “real” work set) to 4 days of, 4x9reps, 5x7reps, 7x5reps and Saturdays’ 10x3reps (God how you will grow to dread Saturdays!) will literally destroy you I promise you. I managed only the base mesocycle of the full Smolov a couple of years back and it was the hardest month of workouts I’ve ever done. Especially if you base it off a true recent 1 RM (as I did) or god forbid (I’m crossing myself as I write this) a high one!. Mind you it also works better than any other routine you could ever do. I think once in everyones lifetime they should do the full Smolov, nothing in life will ever seem as bad afterwards.
[quote]FarmerBrett wrote:
Christ gliterdone, for your own safety don’t even think about going from 5/3/1 straight to smolov!
Going from 1 squat session a week (of basically 1 “real” work set) to 4 days of, 4x9reps, 5x7reps, 7x5reps and Saturdays’ 10x3reps (God how you will grow to dread Saturdays!) will literally destroy you I promise you. I managed only the base mesocycle of the full Smolov a couple of years back and it was the hardest month of workouts I’ve ever done. Especially if you base it off a true recent 1 RM (as I did) or god forbid (I’m crossing myself as I write this) a high one!. Mind you it also works better than any other routine you could ever do. I think once in everyones lifetime they should do the full Smolov, nothing in life will ever seem as bad afterwards.[/quote]
Ha. OK, I’m fearful but intrigued at the same time. Squats always beat the hell out of me so I have no idea if Smolov is a good idea. I’m in no rush though.
[quote]giterdone wrote:
[quote]FarmerBrett wrote:
Christ gliterdone, for your own safety don’t even think about going from 5/3/1 straight to smolov!
Going from 1 squat session a week (of basically 1 “real” work set) to 4 days of, 4x9reps, 5x7reps, 7x5reps and Saturdays’ 10x3reps (God how you will grow to dread Saturdays!) will literally destroy you I promise you. I managed only the base mesocycle of the full Smolov a couple of years back and it was the hardest month of workouts I’ve ever done. Especially if you base it off a true recent 1 RM (as I did) or god forbid (I’m crossing myself as I write this) a high one!. Mind you it also works better than any other routine you could ever do. I think once in everyones lifetime they should do the full Smolov, nothing in life will ever seem as bad afterwards.[/quote]
Ha. OK, I’m fearful but intrigued at the same time. Squats always beat the hell out of me so I have no idea if Smolov is a good idea. I’m in no rush though.[/quote]
Give it a run, I think it is definitely something you should try at least once, just make sure you don’t have too much else going on. I spent most of the rest of the day during the base cycle napping and eating, or thinking about napping and eating. I would not want to run Smolov with an overly busy work or family schedule.
[quote]jjackkrash wrote:
Give it a run, I think it is definitely something you should try at least once, just make sure you don’t have too much else going on. I spent most of the rest of the day during the base cycle napping and eating, or thinking about napping and eating. I would not want to run Smolov with an overly busy work or family schedule. [/quote]
Spot on. I spent my whole time between workouts dreading the next one and all I could think about at the end of the week was, how the hell am I gonna do all that again next week with 20 lbs more!!
[quote]FarmerBrett wrote:
Couldn’t agree more. I did 5/3/1 (after doing a long cycle of 3x3 monday, 3x2 wednesday and 3x1 friday) and I definitely lost the ability to handle the heavier weights. Handling heavy singles is definitely a specific skill, you have to do them regularly to be good at them. Like olympic lifters do.[/quote]
Thats why I do 1-2 heavy singles after my work set.
THERE WILL BE NO MORE 5/3/1 BASHING ON THIS THREAD
I have spoken.
5/3/1 For Powerlifting is about to be released, His Jimness just sent it to the editor last week. it will include information on both geared and raw competing, and how to work in heavy singles. how to cycle steroids, etc.
And I don’t need to hurry. everyone assimilates eventually. some just need a harder push.
some need to be killed and eaten.
[quote]mjnewland wrote:
THERE WILL BE NO MORE 5/3/1 BASHING ON THIS THREAD
I have spoken.
5/3/1 For Powerlifting is about to be released, His Jimness just sent it to the editor last week. it will include information on both geared and raw competing, and how to work in heavy singles. how to cycle steroids, etc.
And I don’t need to hurry. everyone assimilates eventually. some just need a harder push.
some need to be killed and eaten.[/quote]
This is the resistance cell. Our numbers are growing.
I’ve done the base mesocycle for Smolov twice before. Both times I used true 1 RMs. And both time I hit a wall by late in the second week/early in the third week and cried and cheated by wrapping my knees. This program is brutal. I’m doing Smolov Jr. here and increasing only 10 lb. the second week and another 10 lb. the third week (as opposed to 20 and 10). Plus, I set my 1 RM really low and am squatting every other day rather than four days a week.
Someone told me that this program is designed for the young, juiced lifter; not a 110-lb. old lady. Most people will struggle with the recovery that has to occur to successfully squat four times a week and continue adding weight. One flaw of the program is that I think increases should be based on percentages rather than flat numbers. It makes no sense that I should add the same amount of weight that a 275-lb. lifter adds.
But this program works. No question. And it works very, very fast.
I will be interested in reading about 5/3/1 for powerlifters, mjnewland.
Today’s training:
Bench
8/45
5/50
5/60
3/6/65
Gains are slow. But I’m improving each week. And no pain. Just severe shoulder exhaustion. My shoulder is becoming increasingly more stable. Good news.
Close Grip
3/8/55
Bentover BB Row
3/6/65
A) Bicep Concentration Curl
3/9/17.5
B) Lying Straight Bar Tricep Extension
3/10/30
C) Russian Twist with DB
3/8/15
[quote]kpsnap wrote:
Someone told me that this program is designed for the young, juiced lifter; not a 110-lb. old lady. Most people will struggle with the recovery that has to occur to successfully squat four times a week and continue adding weight. One flaw of the program is that I think increases should be based on percentages rather than flat numbers. It makes no sense that I should add the same amount of weight that a 275-lb. lifter adds.
[/quote]
In the Smolov thread someone suggested that women use a 10 lbs and 5 lbs increase, rather than a 20/10 increase for this very reason.