Squat Session #39: Smolov Mesocycle Day 11/12
–Some stretching/mobility work
A) Back Squat
warm-up
lots of leg exercise machines to get loose
BW Squats
1 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 3 X 245
Main (56 mins for main sets)
7 X 5 X 265
some foam rolling
B) Bench
1 X 20 X 45
1 X 10 X 115
1 X 5 X 135
1 X 5 X 160
8 X 5 X 185 (19 mins)
I’ll give anything to get out of the funk I am in right now. And that’s about as negative as I am going to get today.
Exactly 13 weeks ago, I posted my first workout here. My 1RM squat was 265, and that felt like a ton. As recently as 6 weeks ago, I was aiming to wrap up my 5 X 5 with a 1 X 5 X 265 but that didn’t happen.
Today I somehow managed to do a 7 X 5 X 265 with good depth on most. I also noticed I averaged exactly 3 squat sessions for 13 weeks straight.
That sure is good progress, and exactly the mind set I need heading into the final day of Smolov Base tomorrow.
Plus pillaging my fridge to aid recovery, starting right about now.
[quote]skidmark wrote:
I think you’ll be squatting what I do, only better.[/quote]
Don’t know about squatting your #s.
Watched video of some of my sets today. Found out I may be better at chicken-winging it than you…
I think Meat’s analysis may be on the money concerning that - strong lower back relative to squat poundage (easily(?) seen from max deadlift versus max squat)
A) Bench
1 X 20 X 45
1 X 10 X 115
1 X 5 X 145
1 X 5 X 165
5 X 5 X 190 (15 mins)
B) Deadlift (Modified C-P Deadlift routine/Week 3)
1 X 10 X 135
1 X 5 X 225
1 x 2 X 295
1 X 1 X 365
1 x 2 x 415
6 X 3 X 340 (90-120s rest btw sets)
C) Hyperextensions: 3 X 10 X BW
–Some stretching/foam rolling
I went in early AM with a laundry list of what I wanted to get done. Realized as soon as I started with the bench that there was no way I would be able to get all cylinders firing today.
So I concentrated on the only thing that needed to be done - deads - did some hyperX, stretched and foam rolled, then called it a day.
415 X 2 on the deads wasn’t really a grind but was tough, given that I am expected to do 440 X 2 next week. I have high hopes though as I am barely recovered from all the squatting.
I’ve done workouts like this with bench and squat. A real time saver (if you’re intrested) is to alternated the exercises like this: A1. bench A2. deadlift. You get plenty of rest between sets but move very quickly through the workout. Alwyn Cosgrove uses this method. But I lift at home and there’s never a line for the bench.
[quote]formfunction wrote:
A) Bench
1 X 20 X 45
1 X 10 X 115
1 X 5 X 145
1 X 5 X 165
5 X 5 X 190 (15 mins)
B) Deadlift (Modified C-P Deadlift routine/Week 3)
1 X 10 X 135
1 X 5 X 225
1 x 2 X 295
1 X 1 X 365
1 x 2 x 415
6 X 3 X 340 (90-120s rest btw sets)
C) Hyperextensions: 3 X 10 X BW
–Some stretching/foam rolling
I went in early AM with a laundry list of what I wanted to get done. Realized as soon as I started with the bench that there was no way I would be able to get all cylinders firing today.
So I concentrated on the only thing that needed to be done - deads - did some hyperX, stretched and foam rolled, then called it a day.
415 X 2 on the deads wasn’t really a grind but was tough, given that I am expected to do 440 X 2 next week. I have high hopes though as I am barely recovered from all the squatting.[/quote]
You don’t go after the easy programs, do you?
Where’d you get the C/P program? Some sites that post it have an error for the set/rep count on one of the weeks.
[quote]ecogenx wrote:
Great looking deadlift numbers.
I’ve done workouts like this with bench and squat. A real time saver (if you’re intrested) is to alternated the exercises like this: A1. bench A2. deadlift. You get plenty of rest between sets but move very quickly through the workout. Alwyn Cosgrove uses this method. But I lift at home and there’s never a line for the bench.[/quote]
Thanks Eco.
I do the circuit-like thing from time to time as well.
Bench
1 X 20 X 45
1 X 10 X 115
1 X 5 X 145
1 X 5 X 170
5 X 5 X 195 (14 mins)
Also did some shoulder, arms, abs but it would take more effort writing them in details than the effort it took to do them.
I still feel tired (more like lazy) plus the soreness in my lower body doesn’t feel like it would be completely gone by Monday, when I should be testing my new squat 1RM.
So no training related activities this weekend(except for foam rolling/stretching) and I may push the 1RM test to Tuesday, if I don’t feel fully recovered yet by Monday.
Bench
1 X 20 X 45
1 X 10 X 115
1 X 5 X 145
1 X 5 X 185
5 X 5 X 205 (18 mins)
So I started warming up for my Squat 1RM after the bench.
Mobility/stretching stuff. Checked.
BW squats were causing some discomfort especially in the right leg but I ignored this. By the time I moved to 135lbs I knew something wasn’t right. Just painful.
Tight abductor on the right leg seemed to be the source of the pain but it somehow caused discomfort in both legs . Racked the bar and warmed up some more with BW stuffs. Then gradually increased the poundage but the pain increased as well.
Went up to 245 X 1 but decided to call it off after that. It was tough given how much I looked forward to today but the chances of injuring something seemed high on a max attempt.
Really disappointed but that’s life. Will try again in the next week.