[quote]Element_26 wrote:
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 ;)[/quote]
Ha! I will do eventually mate - I just want to lean out a little at the minute, carrying too much blubber for my liking, I plan on working my way back up to a solid 100kg though!
Comments
Did these squats fasted this morning, much harder than I expected…I need to rethink my ‘warm-up’ squats - the first set felt like 1350kg…after that, wasn’t too bad though. Still feels like cardio.
Some bench tonight, then upper assistance tomorrow.
Three more sessions to go and you’ll be an official Smolov graduate. They should give a diploma for this program, lol. As for your warmups, something like:
bar x some
60 x 8 (or 6, doesn’t really matter that much)
90 x 4
105 x 2
120 x 2
-then move on to your sets
These are roughly ten percentage point jumps in weight (as % of top set) after the initial warm-up with the bar and 60kg. You can adjust a little bit to find the right balance, but this is the basic warm-up philosophy I use for squatting and benching.
[quote]Adam-F wrote:
Thanks mate - will try that out on my next session…2 hardest days to come 5x7, 7x5 - don’t mind the 10x3 so much!!
I better see some results after this![/quote]
Yeah, for me those were easily the most miserable days. At the moment, you’re not necessarily feeling stronger, but the fatigue you’ve induced is hiding the likely strength gains you’ll realize after a little break. My nutrition, sleep, etc were all screwed up during the base, but I still got a little something out of it - not to mention it builds up your squatting work capacity and mental toughness bettet than anything else.
Bench:
60kg x 5
80kg x 5 2 sec pause
100kg x 3
105kg x 3
110kg x 3 (x3)
4sec pause:
100kg x 1
105kg x 1
110kg x 1
115kg x 1
CGBP: slingshot
110kg x 8
115kg x 5
120kg x 4
Comments
Short and sharp work tonight, lots of bench - work on some upper back and assistance work tomorrow…honest. The CGBP was great - I can really feel the weakness in my triceps…seems my dips aren’t carrying over too much.
I didn’t realize you were doing other lower body work aside from squatting. When I ran the base meso all I did was squatting and bench. No way was I going to try deadlifts, or variations. I’m impressed that you can recover, but I’m guessing you’re a younger fellow, correct? Two more to go.
I didn’t realize you were doing other lower body work aside from squatting. When I ran the base meso all I did was squatting and bench. No way was I going to try deadlifts, or variations. I’m impressed that you can recover, but I’m guessing you’re a younger fellow, correct? Two more to go.
[quote]novaeer wrote:
I didn’t realize you were doing other lower body work aside from squatting. When I ran the base meso all I did was squatting and bench. No way was I going to try deadlifts, or variations. I’m impressed that you can recover, but I’m guessing you’re a younger fellow, correct? Two more to go.[/quote]
Yeah - not an awful lot, just some SLDL/ Deads here and there - only 1 session per week really.
Depends on what you mean by young haha I am 28 though…
2 more indeed…I feel like a party to celebrate, this mornings session was SO difficult, as I said all of these weights/ reps are massive PRs!!
Yeah - not an awful lot, just some SLDL/ Deads where and there - only 1 session per week really.
Depends on what you mean by young haha I am 28 though…
2 more indeed…I feel like a party to celebrate, this mornings session was SO difficult, as I said all of these weights/ reps are massive PRs!![/quote]
That’s not too much additional stress. I hear you on the cause for celebration upon finishing this thing. A guy I used to train with actually ran the base mesocycle and made it all the way until the last session and couldn’t finish it. He did about give sets and had to quit because he was just so f’ed up. I was amazed he made it that far because he overestimated his max and wasn’t particularly diligent about nutrition or recovery work. You sound like you’re doing fine on those facets, so you’ll bang on through to the very end.
Block pulls: Bar just below knee
210kg x 1
230kg x 1
250kg x F
210kg x 3 (x3)
Comments
Probably expected a little much this afternoon - this mornings squats really hammered me, oh well live and learn - I have 2 days off now to recover…the 250 got moving, just couldn’t lock it out, should have it fresh!!
Comments
Great session today, wasn’t sure what to expect - especially having spent the weekend travelling and drinking - but the first 3 sets flew up! really pleased with this, 1 day left then I get to test this all out!
There are a few reps where I get lazy - really need to concentrate on hitting depth!
Thanks man, felt really good to be honest! Despite being difficult I have to say I am enjoying smolov at the min! Looking forward to testing it out now!
Bench: paused reps
60kg x 5 (x2)
80kg x 5
90kg x 5
100kg x 3
110kg x 3 (x2)
115kg x 1
Superset with: Band pull aparts
Monster mini x 10 (x5)
2 board press: Paused reps
100kg x 3
105kg x 3
110kg x 3
115kg x 3
120kg x 3 (x2)
Superset with: Deadstops:
45kg x 10 (x5)
Comments
Trained alone tonight so just tried to get some technique work in without killing myself - all of the flat bench work was done with a 3" pipe under my back…just about got my arse on the bench!
Practised with the board press for the first time, these felt great - I reckon a 1 board will be right at my weak point though, will try that out when I have a partner there to save me haha
Sounds like you’ve been working your arch on the bench. If it helps you stay tighter (I feel like a coiled spring when I’ve got my arch properly set!) it may help your power out of the bottom of the lift no end.
Good luck with the last Smolov session. Looking forward to seeing the 160 for 10 triples!
Squats:
60kg x 5
100kg x 3
120kg x 2
140kg x 1
150kg x 1
160kg x 3 (x5)
Comments
Out in London all day, then an 18th party tonight - so I have to split this final session, these felt great this morning on an empty stomach…bring it on tonight!!
Two more to go.