[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![/quote]
You’ll boss it mate. Just dig in and get through it, then reap the rewards. As you say, only 3 weeks!
135kg x 7 belt on
135kg x 7
135kg x 7
135kg x 7
135kg x 7
Bench:
60kg x 5
90kg x 3
100kg x 3
110kg x 2 add slingshot
120kg x 3 (x3) close grip bench
110kg x 8
Comments
About as good as could be expected - my left quad seemed to cramp up instantly, which didn’t help. Felt weak as anything haha
Still working on this slingshot, was hoping for 5 reps on the 120s but the form wasn’t right. Went to narrow grip and that felt much better, will work on this basis more often…
[quote]novaeer wrote:
Man, Smolov is tough. How is your recovery and do you feel confident under the bar?
Josh has me penciled in for about 160kg tonight for a 5x5. I am not looking forward to that, lol.[/quote]
Ha - how can you say that is tough when you’ll be hitting 160 for 5x5!! That sounds worse!!
Recovery isn’t too bad, just about recovered in time each session - as for confidence, everything from today onwards is PR territory in terms of number of reps/ sets…
Bar x some
60kg x 5
80kg x 3 2 sec pause
100kg x 2
110kg x 1
120kg x 1
125kg x F
Paused bench: 4 sec pauses
100kg x 1
110kg x 1
115kg x F (loading error)
105kg x 1
112.5kg x F
Seated pin press: Set at chin level
60kg x 6
80kg x 4 (x4)
Prone inverted rows: 2 sec pause at top
60kg x 10
65kg x 8 (x4)
Band work - pull aparts, rotations etc
Comments
visited a proper powerlifting gym today for the first time, so just fitted in with Rhys who I met there…guys a beast, crushed a 180kg bench with ease. I pissed the 120 and the 125 flew off my chest…then just died after a while. shite.
Worked on some loooong pauses after that, was cruising until the ‘115’ had the 5 and collar one side and a 10 and collar the other…needless to say, I failed it…did some pin presses and rows after that. Great day out!
Good work. While you don’t want to miss a lot of gym lifts, sometimes you need to learn your limitations and days like this can be a good teaching tool - particularly when you have some seasoned lifters on hand to provide pointers on what went wrong and how to adjust for the future.
If you’re not used to working with pauses, it can be a big rude awakening, lol. For training leading up to my first raw meet I only paused a couple of times near the end of the cycle. Needless to say, I didn’t do as well as I thought I would. Now, there’s very little difference between my paused and touch-n-go bench maxes.
[quote]novaeer wrote:
Good work. While you don’t want to miss a lot of gym lifts, sometimes you need to learn your limitations and days like this can be a good teaching tool - particularly when you have some seasoned lifters on hand to provide pointers on what went wrong and how to adjust for the future.
If you’re not used to working with pauses, it can be a big rude awakening, lol. For training leading up to my first raw meet I only paused a couple of times near the end of the cycle. Needless to say, I didn’t do as well as I thought I would. Now, there’s very little difference between my paused and touch-n-go bench maxes. [/quote]
Im ok with lifting with pauses - but you’re right, it was great to work with some other lifters - they reckon I will get 5-10kg from sorting my set-up out. I always fly off the chest and stall after about 3-4"
Squats:
Bar x some
70kg x 3
100kg x 3 (x2)
120kg x 2
150kg x 3 (x5)
Comments
Decided to split todays session in 2 - I had to take my car for servicing first thing and can’t pick it up til later blah blah - these sets weren’t too bad considering! Prescribed weight was 155 - will go for 152.5 tonight…
Squats:
Bar x some
70kg x 3
100kg x 2
120kg x 1
140kg x 1
155kg x 3 (x5)
Deads:
120kg x 3
160kg x 1
180kg x 1 Belt on
200kg x 1
210kg x 1 Speed deads
160kg x 2 (x2)
Comments
Great session this afternoon - felt brave, so stuck the 155 on…crushed it, felt so much easier than this morning!! Decided to do some deads, but tired quite quickly, so shut it down.
Looks like you are entering the final stretch. How are you holding up, and any ideas on what kind of increase you’re going to see when all is said and done?
haha fair enough - Currently at about 96-97 kg’s, little heavier than I have been - but I am 5ft 11…so really should put some weight on and go at the 105s.
Go to the 105s Adam. I know you want to. You know you want to…
Seriously though, if you end up with a 200kg squat in just a belt and wraps at the end of the cycle that would be fantastic. You’d equal my best, and you’re about 13kg less jacked than me
