[quote]ouroboro_s wrote:
Joe, the work is looking really solid. I’m still tempted to try it out. I can’t wait to see how much you add at the end. How many weeks left?[/quote]
Julie, I start week 3 of the four week cycle then there is a test day after that. Out of curiosity I’m going to test both my squat and DL numbers.
[quote]JoeGood wrote:
[quote]ouroboro_s wrote:
Joe, the work is looking really solid. I’m still tempted to try it out. I can’t wait to see how much you add at the end. How many weeks left?[/quote]
Julie, I start week 3 of the four week cycle then there is a test day after that. Out of curiosity I’m going to test both my squat and DL numbers.[/quote]
I’m looking forward to see what you can do now, you’ve made such great gains in the last year and half
Smolov Intense Phase
Week 3 Day 1
Squats
Warm Ups
8x135
5x185
Working Sets
5x230
4x270
4x310
5x5x345
Bench
10x135
5x185
3x225
2x250
1x265
1x280(+5lb PR)
Started out slow but ended pretty tired though.
nice PR, and 345x5 is perty stout…
Nice PR. That’s what it’s all about isn’t it?
james
You were wondering about me pulling after squats…you are benching, and hitting pr’s after squats. You are crazy too! Nice job!
Nice Bench PR. 280 today. 300 next month. knowwhatimsaying
Awesome job on the Bench PR, Joe. Great work.
Congrats on the bench PR! That’s kind of amazing considering all the hard squatting you are up to.
I can remember not that long ago it seems joe when you were struggling with 345 for a single… now your 5x5 great progress my man
Smolov Intense Phase
Week 3 Day 2
Warm Ups
5x135
5x185
5x230
3x270
3x310
2x3x265(+2 rep PR)
HS Iso Rows
12x45/side
12x90/side
12x135/side
8x180/side
HS Chest Press
8x90/side
8x100/side
Not to far from the end but I am starting to feel it a little.
Smolov Intense Phase
Week 3 Day 2
Warm Ups
5x135
5x185
5x230
3x270
3x310
2x3x265(+2 rep PR)
HS Iso Rows
12x45/side
12x90/side
12x135/side
8x180/side
HS Chest Press
8x90/side
8x100/side
Not to far from the end but I am starting to feel it a little.
How does Smolov work? Do you take your 1RM max and exercises are percentages of that?
Strong work Joe. Great to see all the PRs. I don’t think my joints could take this kind of workout for any period of time.
[quote]cavalier wrote:
How does Smolov work? Do you take your 1RM max and exercises are percentages of that?[/quote]
yes for the first week but then it changes.
[quote]ecogenx wrote:
Strong work Joe. Great to see all the PRs. I don’t think my joints could take this kind of workout for any period of time.[/quote]
The first three weeks were tough but the rest has been okay. Currenlty I’m off the opinion that just running the first mesocycle is the way to go.
Nice job on the PRs Joe, solid work. Smolov…something else I need to read up on.
[quote]Led wrote:
Nice job on the PRs Joe, solid work. Smolov…something else I need to read up on.[/quote]
In my opinion you can do a Smolv Jr cycle and get most of the benefit in a much shorter time.
Smolov Intense Cycle
Week 3 Day 3
Warm ups
10x135
5x185
5x225
3x250
Working Sets
3x290
3x295
3x325
4x2x365
V-bar pulldowns
12x140
12x160
12x170
12x180
12x190
This sucked badly, pretty sure my temp spiked during the third set. I’m glad the Soviet Union fell, Russian bastards.
Solid work, Joe. Almost there.