Thank fellas.
Did zero squats sessions for over two years so I deserve this punishment.
Squat Session #32: Smolov Mesocycle Day 4/12
–Some stretching/mobility work
–BW Squats
Back Squat
warm-up
2 X 5 X 135
2 X 5 X 185
1 X 3 X 205
1 X 3 X 230
Main (60 mins for main sets)
6 X 3 X 250
1 X 2 X 250*
4 X 3 X 250
Some Abs and Arms work
*Today called for 10 X 3 X 250. I got careless on what was supposed to be set #7( let my “tightness” go before locking out the knees on the last rep) and had to bail.
I took an extended rest and completed 4 more sets.
Day 4 completes Week 1. Two more weeks to go starting Wednesday.
Squat Session #33: Smolov Mesocycle Day 5/12
A) Deadlift (Modified C-P Deadlift routine/Week 1)
1 X 10 X 135
1 X 5 X 225
1 x 2 X 295
1 x 2 x 365
8 X 3 X 295 (90s rest btw sets)
–Some stretching/mobility work
B) Bench
1 X 10 X 45
1 X 10 X 135
10 X 5 X 160 (14 mins)
C)Back Squat
warm-up
2 X 5 X 135
1 X 5 X 205
1 X 1 X 255
–Some stretching/mobility work
Main (36 mins for main sets)
4 X 9 X 225
I hate to sound like a broken record but I can’t help but wonder how folks do this routine with significantly more poundage.
Maybe I am just a wimp or some people are just really tough, or both. After squatting relatively heavy for the 5th time in 8 days, 75% of your max starts to feel like the max.
God bless whoever invented the foam roller. After the third set today, the right side of my back was really tight. Twice I tried to get under the bar to finish the day and both times I just couldn’t. Well I did some foam rolling and I was able to finish strong.
I enjoy the foam roller quite a bit.
Smolov is scary, but you seem to be doing just fine
[quote]kmcnyc wrote:
I enjoy the foam roller quite a bit.
Smolov is scary, but you seem to be doing just fine[/quote]
Thanks kmc.
Squat Session #34: Smolov Mesocycle Day 6/12
–Some stretching/mobility work
A) Bench
1 X 20 X 45
1 X 10 X 135
10 X 5 X 165 (15 mins)
B) Back Squat
warm-up
2 X 5 X 135
1 X 5 X 185
1 X 5 X 205
1 X 3 X 225
Main (40 mins for main sets)
5 X 7 X 240
–Some stretching/mobility work
–May do some arms and abs work if I have time later today.
Pure will got me going today. I have not been sleeping well and it showed. ZMA doesn’t seem to be doing the job anymore so I am going to pop some Tylenol PM before bed tonight.
It feels good to be half way there.
Squat Session #35: Smolov Mesocycle Day 7/12
–Some stretching/mobility work
A) Bench
1 X 10 X 135
1 X 5 X 155
9 X 5 X 170 (15:30 mins, target was 10 X 5 in 16 mins)
B) Back Squat
warm-up
1 X 10 X 135
1 X 5 X 185
1 X 5 X 225
Main (40 mins for main sets)
7 X 5 X 255
–Some stretching/mobility work
Tough as usual today but I felt more in command of things - high bar, deep squat on all 35 reps.
10 X 3 day tomorrow. Ouch!
Great workouts. I need to do more working sets for squats like you’ve been doing. You must be way over schedule already on session #35 and March just started.
[quote]ecogenx wrote:
Great workouts. I need to do more working sets for squats like you’ve been doing. You must be way over schedule already on session #35 and March just started.[/quote]
Thanks Eco.
I would say that more working sets are necessary for gains. At least that has been my impression while on this routine.
Yep, 35 in 3 months seems way ahead of schedule but I may have to do some travelling in the second half of the year, so the front loading should balance out.
Squat Session #36: Smolov Mesocycle Day 8/12
–Some stretching/mobility work Back Squat
warm-up
BW Squats
1 X 10 X 135
1 X 5 X 185
1 X 3 X 205
1 X 3 X 225
1 X 1 X 255
Main (68 mins for main sets)
10 X 3 X 270
–Some stretching/mobility work
B.R.U.T.A.L session today. Started aching right from BW squat and was hobbling like I had a bad leg by the time I was warming up with the 205.
Started the main sets anyway but I wasn’t too sure of my depth the first 2 sets. So I started recording and watching videos of the remaining 8 sets. Interesting thing was that I was more in control and went deeper on the last 6 sets than I did on the first 4.
It took a lot of guts to get me through today and I am glad Week 2 is over.
Just one more week of this madness.
That’s the way to gut it out.
If it’s madness at least there’s a method to it. Knock this program on its ass.
[quote]skidmark wrote:
That’s the way to gut it out.
If it’s madness at least there’s a method to it. Knock this program on its ass.[/quote]
Thanks Skid.
Wish I could say that I will knock this program on its ass, except if that means grinding it out.
One thing I have been taught in the last 2 weeks though, I am much more capable than the effort I have been putting in my training. Hopefully that should change from now.
A) Bench
1 X 20 X 45
1 X 10 X 95
1 X 10 X 105
1 X 10 X 135
1 X 5 X 155
10 X 5 X 175 (24 mins, 17 mins for first 8 sets)
B) Deadlift (Modified C-P Deadlift routine/Week 2)
1 X 10 X 135
1 X 5 X 225
1 x 2 X 320
1 x 2 x 390
8 X 3 X 320 (90s rest btw sets)
–Some stretching/mobility work
Went in early this morning even though the above was supposed to be done tomorrow. Since I may not have time for a double session, I figure I could make life easier.
I am currently experimenting with my bench and deads while on Smolov.
For the bench, I introduced volume and frequency - two things I haven’t been doing. I am also playing with work done per unit time.
Started with 10 x 5 X 145 and I add 5lbs every session. The plan is to work up to 5 X 5 X 215 in 20 mins by end of March. This should put me closer to 265 1RM than my current 255
I modified the Coan-Phillipi routine to exclude all assistance work for deads. Some said it worked for them that way, others said it didn’t.
I’ll have to see what it does for me. I don’t think my lower back can take too much right now with all the squatting I got going on.
Squat Session #37: Smolov Mesocycle Day 9/12
–Some stretching/mobility work Back Squat
warm-up
BW Squats
2 X 5 X 135
1 X 5 X 185
1 X 5 X 205
Main (62 mins for main sets)
1 X 9 X 235
1 X 1 X 235 *Abandoned
1 X 9 X 235
1 X 1 X 235 *Abandoned
1 X 9 X 235
1 X 9 X 235
–Some stretching/mobility work
My worst session so far today. While I somehow managed to complete the session, I guess it is fair to say that I got owned by 235. It hurts to even type that.
I woke up feeling lethargic from my Tylenol PM induced sleep with legs feeling like dead wood. Got something to eat and proceeded to knock out the easy 4 X 9 X 235.
Took forever to warm up and feel loose. First set took a lot out of me and I got mentally defeated from there on. I can’t remember how many times I got under the bar and had to rack it immediately.
Who the heck takes as much as 30 mins rest between sets?
Anyway I probably paid for my boneheadedness. Today was my 3rd tough squat session in 4 days. Yesterday was the only off day and I was stupid enough to go deadlift.
For the first time since I started this routine, I really am not looking forward to my next session.
But I can at least start counting down. 9 down, 3 to go.
[quote]formfunction wrote:
Squat Session #37: Smolov Mesocycle Day 9/12
–Some stretching/mobility work Back Squat
warm-up
BW Squats
2 X 5 X 135
1 X 5 X 185
1 X 5 X 205
Main (62 mins for main sets)
1 X 9 X 235
1 X 1 X 235 *Abandoned
1 X 9 X 235
1 X 1 X 235 *Abandoned
1 X 9 X 235
1 X 9 X 235
–Some stretching/mobility work
My worst session so far today. While I somehow managed to complete the session, I guess it is fair to say that I got owned by 235. It hurts to even type that.
I woke up feeling lethargic from my Tylenol PM induced sleep with legs feeling like dead wood. Got something to eat and proceeded to knock out the easy 4 X 9 X 235.
Took forever to warm up and feel loose. First set took a lot out of me and I got mentally defeated from there on. I can’t remember how many times I got under the bar and had to rack it immediately.
Who the heck takes as much as 30 mins rest between sets?
Anyway I probably paid for my boneheadedness. Today was my 3rd tough squat session in 4 days. Yesterday was the only off day and I was stupid enough to go deadlift.
For the first time since I started this routine, I really am not looking forward to my next session.
But I can at least start counting down. 9 down, 3 to go.
[/quote]
You DL’s on your off day? . Don’t screw around with Smolov, man - it will eat you.
Are you doing contrast showers and foam rolling after? Even a sauna or spa bath will help.
You trying to kill yourself?
3/1 bench/squat
3/2 squat
3/3 bench/deadlift
3/4 squat
No wonder why you’re spent today. Just looking at this makes me tired.
What can I tell you Skid?
It was supposed to be only one DL session per week and as long as I do it at least 8 hrs after the squat, and then take the following day off I should be fine.
Or so I stupidly told myself. Well, I didn’t even stick with that plan.
I try the contrast showers regularly and foam rolling is all I seem to do with my free time.
[quote]ecogenx wrote:
You trying to kill yourself?
[/quote]
That is how it looked to me after I looked at what I did the last 4 days.
Yesterday was supposed to be an off day. But I woke up feeling full of energy after less than 5hr sleep. I should have known I was just being deceived.
dude…
I feel spent too.
smolov is crazy.
I am often dellusional in my own recovery ability.
Squat Session #38: Smolov Mesocycle Day 10/12
–Some stretching/mobility work
A) Bench
1 X 20 X 45
1 X 10 X 115
1 X 5 X 150
10 X 5 X 180 (20 mins)
B) Back Squat
warm-up
BW Squats
1 X 10 X 135
1 X 5 X 185
1 X 5 X 225
Main (57 mins for main sets)
5 X 7 X 250
I am starting to hate squatting. It seems the more I do it, the worse I get at it.
Just last Sunday, I did 7 X 5 X 255 and I was in the groove on every rep. Loved it. Today it was the complete opposite. Hated it.
More worrisome is that I seemed to have perfected the bad habit of unracking the bar, setting up, and just standing there like a zombie.
At least I could say I was tired last session. Today, I had the strength and one part of me wanted to do it. The other part just plain rebelled.
It took me forever to drag myself to complete the last set and that set sucked.
Oh well. At least I can say 10 down, 2 to go.