Sat.
Squats
10x135
5x185
5x225
3x275
1x315
1x315
1x345
1x365
1x385high
1x350deep
Bench
10x135
5x185
3x225
1x245paused
0x260 missed of the chest
1x245paused
1x245Paused
1x225long pause
1x225long pause
One thing about the Russian Programs is they don’t tell you all of the re-hab/stretching/mobility work they do. Hint: A lot!
Just do 5 mins of mobility work before lifts and foam roll after lifts.
On days off do about 15 mins of both. Hot baths/hot tubs are also good. Ice after lifts as well.
Lifts are looking good in here Joe!
Are you doing any heavy Ab work?
Deads
5x135
5x185
5x225
5x275
5x315
1x365* felt really freaking heavy.
0x385* didn’t break off floor
1x365
1x315
1x225
My DL has regressed recently for some reason. I’ve had a cold for a bit so I’m guessing that had somethign to so with it. I have a forced four day deload starting Sat. as my gym remodles but if things don’t turn around after that I’m not sure what I’m going to do.
Hey Joe…
Im asking people with experience with Smolov hopefully you can give your opinion as well…
I asked this question in the Smolov thread in the PLing forum, but also wanted to ask you specifically…
I have become really intrigued with running Smolov Jr for Bench and Squat after the meet, it was mentioned in that thread that it shouldn’t be done as it would be “cheating yourself”
I was thinking it would be a good introductory for me since it is shorter and the volume is a bit less. Also when running Smolov for bench and Squat could I add in a couple of assistance exercise like chins, rows and Tri work?
Thanks!
[quote]MattyXL wrote:
Hey Joe…
Im asking people with experience with Smolov hopefully you can give your opinion as well…
I asked this question in the Smolov thread in the PLing forum, but also wanted to ask you specifically…
I have become really intrigued with running Smolov Jr for Bench and Squat after the meet, it was mentioned in that thread that it shouldn’t be done as it would be “cheating yourself”
I was thinking it would be a good introductory for me since it is shorter and the volume is a bit less. Also when running Smolov for bench and Squat could I add in a couple of assistance exercise like chins, rows and Tri work?
Thanks![/quote]
Honestly, I’d do the Smolov Jr bench and the Smolov base mesocycle and I’d let the other stuff go by the wayside. Its only three weeks, but if you have to do something do ONE thing. Me i’d do a row because the back is the only big muscle group you aren’t hitting with those two things.
Don’t underestimate how squat volume is going to be.
[quote]JoeGood wrote:
Deads
5x135
5x185
5x225
5x275
5x315
1x365* felt really freaking heavy.
0x385* didn’t break off floor
1x365
1x315
1x225
My DL has regressed recently for some reason. I’ve had a cold for a bit so I’m guessing that had somethign to so with it. I have a forced four day deload starting Sat. as my gym remodles but if things don’t turn around after that I’m not sure what I’m going to do.[/quote]
I am going to say this again, when you test strength week after week you will get weaker, unless your a beginner, on drugs or coming back from a long layoff.
Reps build strength 1 rep tests strength. You test your strength at the meet not after a building session.
Edit: Why are you switching up the program on the Deads --shouldn’t this be your 3x3 or 2x2 week?
Just curious, also sometime taking a week off from pulling completely works wonders for strength.
[quote]FISCHER613 wrote:
[quote]JoeGood wrote:
Deads
5x135
5x185
5x225
5x275
5x315
1x365* felt really freaking heavy.
0x385* didn’t break off floor
1x365
1x315
1x225
My DL has regressed recently for some reason. I’ve had a cold for a bit so I’m guessing that had somethign to so with it. I have a forced four day deload starting Sat. as my gym remodles but if things don’t turn around after that I’m not sure what I’m going to do.[/quote]
I am going to say this again, when you test strength week after week you will get weaker, unless your a beginner, on drugs or coming back from a long layoff.
Reps build strength 1 rep tests strength. You test your strength at the meet not after a building session.
Edit: Why are you switching up the program on the Deads --shouldn’t this be your 3x3 or 2x2 week?
Just curious, also sometime taking a week off from pulling completely works wonders for strength.[/quote]
I got a pretty bad case of the flu and had to drop the program beacuse I wasn’t hitting my number. I decided to start preping for the meeting and lowering my work load to help me recover. I have a forced four day deload starting on Sat as my gym is closing so I’m hoping I recover by then.
meet prep
Bench
10x135
5x185
1x225paused
1x245paused
1x255paused
1x245paused
1x245paused
1x235paused
1x235paused
1x225paused
1x225*paused
HS-Iso Rows
12x 45/side
12x 90/side
12x 135/side
8x 180/side
HS Low Row
10x 45/side
10x 90/side
10x 115/side
8x 135/side
Just checkin on ya, that 4 days off sounds like a blessing 
Squats
5x135
5x185
5x225
3x275
1x315
1x335
1x355
Took it easy today hoping my pinched nerve gets better over the deload. Plus they had already started the remodel of my gym and the paint fumes and saws were dying me ape shit.
9 days without a update… hope things are well…
I remember you talking about taking DAA but I dont remember you talking about your thoughts on its usefullness. Do you think that it helped you with your strength gains, any size gains…
Joe, you doing ok? Hope you’re finally over the flu bug and the remodel of the gym is near completion.
[quote]lil power wrote:
Joe, you doing ok? Hope you’re finally over the flu bug and the remodel of the gym is near completion. [/quote]
Hey, I’ve pinched a nerve in my low back that has destroyed my DL numbers. I’m getting massages and going to a chiro to see what can be done adn I’m still going to lift on the 16th but its not looking good for my numbers.
Lordy-lord you too !!!.
Hope its sorted soon.
Oh no, Joe.
I wondered where you were.
Hope you heal fast and can lift okay in June.
[quote]JoeGood wrote:
Hey, I’ve pinched a nerve in my low back that has destroyed my DL numbers. I’m getting massages and going to a chiro to see what can be done adn I’m still going to lift on the 16th but its not looking good for my numbers. [/quote]
Jesse posted the roster for the Nationals and I didn’t see your name, and I was like ‘oh crap, he’s hurt; wonder if he posted something?’…and I see this. Hope you still get to compete, but be careful.
[quote]JoeGood wrote:
Hey, I’ve pinched a nerve in my low back that has destroyed my DL numbers. I’m getting massages and going to a chiro to see what can be done adn I’m still going to lift on the 16th but its not looking good for my numbers. [/quote]
Jesse posted the roster for the Nationals and I didn’t see your name, and I was like ‘oh crap, he’s hurt; wonder if he posted something?’…and I see this. Hope you still get to compete, but be careful.
[quote]linnrose wrote:
[quote]JoeGood wrote:
Hey, I’ve pinched a nerve in my low back that has destroyed my DL numbers. I’m getting massages and going to a chiro to see what can be done adn I’m still going to lift on the 16th but its not looking good for my numbers. [/quote]
Jesse posted the roster for the Nationals and I didn’t see your name, and I was like ‘oh crap, he’s hurt; wonder if he posted something?’…and I see this. Hope you still get to compete, but be careful.[/quote]
Is teh roster on the SPF site?
[quote]rondastarr wrote:
[quote]linnrose wrote:
[quote]JoeGood wrote:
Hey, I’ve pinched a nerve in my low back that has destroyed my DL numbers. I’m getting massages and going to a chiro to see what can be done adn I’m still going to lift on the 16th but its not looking good for my numbers. [/quote]
Jesse posted the roster for the Nationals and I didn’t see your name, and I was like ‘oh crap, he’s hurt; wonder if he posted something?’…and I see this. Hope you still get to compete, but be careful.[/quote]
Is teh roster on the SPF site?[/quote]
I found the roster and no worries, Joe and I are on it