Kilograms? FUUUUUUUUUU!!! Y U NO USE LBS?!
Would you like me to add an approximate weight in lbs?? haha
For my American readers…
Smolov day 4 will be 145kg (320lbs) x 3 x 10 sets…
hahaha that would be appreciated.
Great work in here dude.
LOL Dixies, Kgs are the way forward!
When you going to come out to mighty BTB for a sesh Adam? We’ll stick another 50kgs on your lifts haha! I’m off on hols 2 weeks today (Training at Westside on the 29th…gonna be sweeeet), so you could pop in before then, come afterwards, or you could even visit while I’m away - pretty sure the guys would be down with that. Let us know.
How long are you away for mate? I was thinking I could finish the base cycle of smolov and come down after that to re-test my squat (and add 50kg to my other lifts)…
That is pretty cool - how did you arrange for that?? How long are you away for?
I’m away from the 22nd June to 7th July. When you come along I’ll fill you in on all the details, needless to say doing max bench with those guys is going to be an intense experience.
Yeah whatever you like mate, we’re based in Dudley so whenever you think you can get along is cool. Myself and my training partner arrive for around 17.30 on most weekdays, and I’m there Saturdays too with a few of the guys, so just drop me a PM as and when. Without a doubt the best gym in the West Mids, I kid you not!
I did accidentally fuck our GHR today though unfortunately. A sad day indeed.
Smolov; day 4
warm up x 15 mins
Squats:
70kg x 5 (x2)
110kg x 3 (x2)
130kg x 2
145kg (320 lbs) x 3 (x4)
Add belt
145kg (320 lbs) x 3 (x6)
SLDL:
70kg x 3
110kg x 3
160kg x 3
Add belt
170kg x 3
190kg (420lbs) x 3 (x3)
Comments
Simple but effective - legs and back are tired now…to say the least. Squats were the ‘easiest’ of the first week, start again on Sat! Vids to come…
SLDL:
Squat - set 1:
Squat - set 8:
Are you doing the full Smolov program? I did the base meso and all it did was ground me up into hamburger, lol. I do know p of plenty of people who got maybe a 20kg bump to their max after the base. Unfortunately I wasn’t one of them. 
Seems like you’re handling everything pretty well up to this point.
I’m extremely jelly of your squatting. I’m not one to give advice, so I’ll just tell you something I noticed. It doesn’t seem like you have much of an arch when squatting and your butt dips down when you get in the hole. Something to consider.
[quote]novaeer wrote:
Are you doing the full Smolov program? I did the base meso and all it did was ground me up into hamburger, lol. I do know p of plenty of people who got maybe a 20kg bump to their max after the base. Unfortunately I wasn’t one of them. Seems like you’re handling everything pretty well up to this point.[/quote]
I doubt it, I am planning on doing the base - then see where I am after that!
Yeah the first week was ok, not sure how the next 2 are going to be though…
[quote]AquaCruzer wrote:
I’m extremely jelly of your squatting. I’m not one to give advice, so I’ll just tell you something I noticed. It doesn’t seem like you have much of an arch when squatting and your butt dips down when you get in the hole. Something to consider.[/quote]
Thanks - I will gladly trade it for your bench!! Thank-you for pointing that out - will look out for it and try to work on it!
Smolov; week 2, day 1
warm up x 15 mins
Squats:
60kg x 5
90kg x 3
110kg x 3 (x2)
130kg x 9
130kg x 9
Add belt
130kg x 9
130kg x 9
decline bench:
60kg x 8
80kg x 8
100kg x 5
110kg x 3
120kg x 2 (x3)
115kg x 2 (x3)
cardio x 20 mins
Comments
Decent sesh today - Repping squats is definitely harder than it should be, the 10 sets of 3 were easier than this lol
Bench was weak today, just got some work done - will do some upper body accessory stuff tomorrow.
Repping squats does suck lol.
Dude, my bench is barely better than yours. Probably worse
In that case, you can keep your bench!! lol
Seems like people either crash and burn or absolutely thrive on Smolov. If you aren’t used to the higher reps maybe you can expect some great gains when you adjust to the cardio rep ranges!
Good job brother keep up the intensity. Looking forward to hearing about you crushing some more weight.
Upper:
warm up x 10 mins
Chins:
BW x 6 (x2)
15kg x 20 reps (6 sets)
BW x 8
Push press:
60kg x 5
90kg x 3
100kg x 1, 1
80kg x 6
Dips:
BW x 5
20kg x 5
35kg x 3 (x3)
BW x 10
front squat holds:
160kg x 20 seconds x 4 sets
cardio x 20 mins
Comments
I had lofty plans for this session, but went out last night til 1ish (was driving) and feel worse than if I’d had a skin full haha oh well, got some decent work done…legs are a little sore today.
Hear a great gym convo also, involved all the key phrases - it’s all you bro, lightweight, yeah baby, im not touching…the exercise you ask?? Smith machine bench! All from a PT as well.
[quote]Element_26 wrote:
Seems like people either crash and burn or absolutely thrive on Smolov. If you aren’t used to the higher reps maybe you can expect some great gains when you adjust to the cardio rep ranges![/quote]
It is brutal, don’t get me wrong - glad it’s only 3 weeks - I might yet fail on some of the weights, they look ambitious to me! Only time will tell…
@Rob, thanks for stopping by man - hopefully will keep you entertained!
Impressing squatting! You are doing really well, i see 
Keep up the good work, and stay motivated!