Good work Joe. Agree with the others about preparing for Smolov. I’m not sure it’s something that you can really “get ready” for. I’m a fan of frequent squatting and it will definitely make you a better squatter.
james
did you mention when you plan to start Smolov?
[quote]nlmain wrote:
did you mention when you plan to start Smolov?[/quote]
My plan is to start Smolov in Sept. right after North American’s to take advantage of the holiday eatting to help fuel the squatting.
Sleeping for 12 hours both nights this weekend tells me I need to deload. So as much as I hate it I’m going to deload this week.
I’d like to say, enjoy the deload. I know you will hate it… so how about this; survive the deload…
[quote]j_willy3 wrote:
I’d like to say, enjoy the deload. I know you will hate it… so how about this; survive the deload… [/quote]
x2, oh the necessary evils…sounds like a good decision Joe.
So you only deload when you feel the need? Not every fourth week? I have to admit, that is one component of the program that strikes me as odd. Because the training is pretty submaximal, I find it hard to believe that followers would need to take every fourth week off.
How often do you deload?
[quote]kpsnap wrote:
So you only deload when you feel the need? Not every fourth week? I have to admit, that is one component of the program that strikes me as odd. Because the training is pretty submaximal, I find it hard to believe that followers would need to take every fourth week off.
How often do you deload?[/quote]
This is my first deload since my meet in September. Honestly I probably should every three months or so.
C3-W11-W4-D1- Deload
2 boards
5x110
5x135
5x165
CGB
8x160
8x200
T-bars from floor
14x100
14x145
14x190
Wide Neutral Grip T-bars from floor
14x80
14x125
HS Iso-Bench Press
8x 45/side
8x 70/side
8x 90/side
Standing EZ Curls
15x70
15x80
10x90
Its been so long since I deloaded that I forgot how I deloaded my assistance work. In the end I just skipped the top set of everything besides 2 boards which I did per 5/3/1 protocol. Only three more deload days to go.
What do you plan on hitting when you start back next Monday?
Ill tell you Joe you are a inspiration. You are very very consistent on getting to the Gym and putting the work in I know that you will reach whatever goals you set fro your self
[quote]rugbgod wrote:
What do you plan on hitting when you start back next Monday?[/quote]
Well thats the million dollar question.
I was planning on jsut continuing with 5/3/1 the way its laid out but with 2 board instead of milie.
However it looks like a work issue is going to keep me from going out of town in March and if thats the case then I might just go ahead and do a Smolov cycle.
So its a bit up in the air.
[quote]damutt wrote:
Ill tell you Joe you are a inspiration. You are very very consistent on getting to the Gym and putting the work in I know that you will reach whatever goals you set fro your self[/quote]
Thanks dude, I’ve been a grinder my whole life. Its perhaps my one advantage.
C3-W11-W4-D2- Deload
Deads
5x150
5x190
5x225
Squats to 12" box
8x155
8x215
4x255
KB Swings
2x15x35
Man I hate deloads. Boring as hell.
LOL, I hear that, in about 4 weeks Im going to need one myself.
I’ll be hitting squats on Monday if that fits your plans.
I make my Deloads exciting by doing something different like a big circuit for my accersories or just doing isolation exercises for the “Squeeze & Pump” or I just invent shit up on the Prowler workouts.
Good lifting in here man, Rock Steady!
Rick
C3-W11-W4-D3
Bench
5x110
5x135
5x165
Face Pulls
4x25x57.5
HS Iso Lat Row
15 x135/side
15 x175/side
Pin Presses
5x160
5x210
3x225
Standing EZ Curls
10x80
10x90
4x100
Only one more day of deloading.
C3-W11-W4-D4 Deload
Squats
5x140
5x175
5x210
GM’s
3x5x135
Kneeing Cable Curls
29x72.5
29x77.5
29x82.5
29x87.5
29x92.5
Okay thats it, deload is done. I’ll decide before Sunday what program I’ll be running next. Either 5/3/1 continues or Smolov kills me.
Hihowareya, lurked in your log & seen your posts in others’ logs, been meeanign to tell you nice work man. Inspiring for sure. Definitely interested to see what you do next.