Day 30
No squats
Bench- 295x3
Close grip- 225 3x5
“crazy bells”- 20kg KB strapped to the bar w/ a light band. 3x8-10
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Side and front raises. 2x10 @30
band pullaparts with light band.
Day 31
Squats
Warmed up, but did walkouts first, 495, 545, 585, 605.
5x7 @425, 3:30 rest, 4 on last set. Felt light after walkouts. Might have done 8 on the second set, lost count and always err on the side of doing extra.
Deadlifts- worked up to 505. !st attempt didn’t move, I had wrist wraps on (not straps)(no chalk at this gym). 2nd attempt 30 sec later without the wraps came up good. 455 for 2 singles, 45 sec rest.
No rack pulls again today.
Stretching for 15 min post.
Day 32
Worked on bench today, but not at the gym. My buddy works for a doctor at a medical research facility and he is building machines the help during the concentric portion of lifting. This lets you overload the eccentric. Worked up to a triple at 405, but with 220 help on the concentric. Kind of like reverse band but not variable.
Then we did some concentric only bench, think pin presses if you racked it at the top and spotters brought it down. Worked up to 365 with a red band. We figured it took off 55 at the bottom.
Hard to explain everything we did, but I just used this day to get under some heavy weight.
Day 33
walkouts: 495, 545, 605.
Squats: 7x5 @ 455, bumped up from 450. 3 min rest on first 4, 5 min on next 2, and 6 min on last. Too much talking.
Upper: some pullups, standing cable rows, light pushdowns, light standing OHP with KBs. Nothing taxing.
I think the walkouts are really helping. 455 felt light, well below parallel on all reps and even paused on some. Other factors it could be: getting use to smolov, more sleep, new supplements today.
I’ve been waking up at 202.5 lbs. Getting my weight closer to 198 will be different next week because its an off week. I’ll be going high veggies, low carbs, transition from meat to fish during the week.
Day 34
Walkouts: 495, 545, 595, 645(up but no walkout)
Squats: 10x3 @475, 4 min rest
Rack pulls from knee: worked up to 595 2x3
Did some O-lifts and pullups at a buddy’s house
“Thruster” 185 2 singles
Clean 235 3 singles
Snatch 185 4 singles
Pullups 3x8 done between the other lifts
Feeling awesome
Day 35
Smolov intense mesocycle is over. Thinking about maxing on Wednesday in the gym, and then trying to up it at the meet on Saturday.
Bench: 315 for a hard single. My bench has gone down, but I haven really benched in about 3 months. Fixing shoulder injuries, then smolov.
Floor press: worked up to 315 for a single. I’ve never used floor presses much, and haven’t ever gone over 315.
Elbows felt beat up today. Looking forward to some recovery time. Woke up at 200.5 today
Awesome work on the Smolov. You know, since you are so close to 198 when you get up, you could keep your diet the same up until the night of the meet. At that point you would eat a light dinner and start drinking about a gallon of water about an hour before bed (yes, you will have to “express” thru the night). Only chew gum up until weigh-in and you can shed a good 5lbs. I usually drop between 5 and 10 each time I do it. I go for a 24hr binge if there is a 24hr weigh-in. Just a thought.
Good luck.
I wish the weigh-ins were 24 hours before, only 2 hours. My last competition had them at 6pm the night before lifting, I trained at 220 and made 198(morning of weigh-ins I was 212). Mostly by manipulating water and sweating. I wrestled in high school and learned alot of tricks, even spitting that morning could help to lose .5-1 lb. This weigh-in will kind of suck, but after I plan on lowering my body fat so making 198 for the Collegiate Nationals(March/April 2010) will be easier. Looking forward to moving up to 220 eventually.
What did you base your pre-1RM on? Was it an actual 1RM at the time, or something that you estimated?
I see you bumping up weights in week three AND doing walkouts first + heavy deadlifts??? I find it hard to believe you ran the program on your actual pre-1RM and doing this. Every time I have done the base meso cycle, (and it has been a few times), I never increased the weight in week three (compared to what the program told me). Usually I am pretty tired coming week three.
But given your description, you should get some nice PR when the testing day comes.
From my experience Smolov base meso cycle gives good gains as long as there is some energy left, if you go totally on the metal, it could work out not to be so much success.
Keep going!
Hey Stallion, I based it off 525. My absolute/max strength hasn’t gone up in about 6 months. I ran an Ed Coan style split, which I had success with in the past, then the Sheiko cycle from JoeSkopec. I got stronger with submaximal weights, but no max increase in a while. My body needed a break so I ran the Dave Tate time under tension program that was posted here a while back. After I could still double 515, single 525, failed at higher weights, so I based the mesocycle on 525.
I have felt some days were “easy”, but its better than going too heavy and missing reps or getting injured. I feel like my squat strength is increasing on this program and hope to hit 545-565.
Also I don’t usually Squat with my belt. I got the 525 beltless.
I’ll try to get videos of my max/competition.
[quote]shavethefuzz wrote:
Hey Stallion, I based it off 525. My absolute/max strength hasn’t gone up in about 6 months. I ran an Ed Coan style split, which I had success with in the past, then the Sheiko cycle from JoeSkopec. I got stronger with submaximal weights, but no max increase in a while. My body needed a break so I ran the Dave Tate time under tension program that was posted here a while back. After I could still double 515, single 525, failed at higher weights, so I based the mesocycle on 525.
I have felt some days were “easy”, but its better than going too heavy and missing reps or getting injured. I feel like my squat strength is increasing on this program and hope to hit 545-565.
Also I don’t usually Squat with my belt. I got the 525 beltless.
I’ll try to get videos of my max/competition.[/quote]
Being able to double 515 would def give you a higher max than 525 under most circumstances. I was the same way with bench until I started doing periodization programs. I just couldn’t peak well. Smolov will really help you hit a true max. I am going to venture a guess that you are going to crush 565.
A double at 515 should give around 530 for a single (with individual variation). I agree it is better to go a bit “lighter” than going all in and risk missing sets and risk injury. I did a smolov base meso cycle early the summer this year, and felt strong throughout, and even went for some extra heavy singles after the last workout. I set a new PR with 7.5kg. Then after vacation (not squatting for about 2-3 weeks) I just did the smolov base meso cycle again, basing the pre-1RM on what I did after the last program.
Fact is that I was sick during a few days of my vacation, and probably lost some strength, therefore it was not the smartest thing to start a new base meso cycle on the previous 1RM. Anyway, I made it through, and it was like the hardest thing ever. Coming maxing day however, there was no success. I ran another program for a month, with much lighter load (only heavy once a week), and then I was able to set a new PR with 2.5kg eventually.
What I have learned is that it is important to have some energy left after workouts. If I go totally all out, it is hard to recover, and it affects later workouts, and it gets bad, then there might be no progress at all.
I wish you good luck with your maxing. I do not want to guess any number for you, just do what you can, and we will all be following with excitement!
Btw, how much did your bodyweight increase on this program?
Weight started at 205, I got up to 210. During this last week I’ve cut alot of carbs because I have a meet on Saturday, gotta make 198. I know its not an ideal situation, but shit happens.
Meet was not planed, I only need a 1250 total. I am using it as a qualifier for the USAPL collegiate nationals.
Woke up at 199.5 today
Alright, here’s how it went down…
Day 36, yesterday
Went to the gym to do some light recovery work, rolling and stretching. Before I knew it I was front squatting 315 for a triple. Didn’t touch any more weight, but stayed for another 20 min of stretching and discussing crossfit with a 140lb kid, he loves it I don’t.
Day 37
Squat
545 for an easy single. Deep and came up fast. Wanted to break my old max before my meet. Plan on opening around 500 then going for 565.
Bench- 315 for a single.
Found my camera, but it wasn’t charged. I’ll have it at the meet. I wont lift any thing heavier than the bar till the meet.
[quote]shavethefuzz wrote:
Alright, here’s how it went down…
Day 36, yesterday
Went to the gym to do some light recovery work, rolling and stretching. Before I knew it I was front squatting 315 for a triple. Didn’t touch any more weight, but stayed for another 20 min of stretching and discussing crossfit with a 140lb kid, he loves it I don’t.
Day 37
Squat
545 for an easy single. Deep and came up fast. Wanted to break my old max before my meet. Plan on opening around 500 then going for 565.
Bench- 315 for a single.
Found my camera, but it wasn’t charged. I’ll have it at the meet. I wont lift any thing heavier than the bar till the meet.
[/quote]
Awesome! Good luck and get camera charged 
Day 38
Off
Day 39
Off
Woke up at 198.5 , fish last night and fish all day today. Drinking water and pissing 24/7.
Day 40
off
Day 41 meet
I’m happy with my performance, but could have done better. 194.5 lbs/88.2 kgs on their scale. Happy I was on weight, mad I didn’t know I was so far under and didn’t have breakfast.
Squat: 3/3 235kg/517lb
Bench: 3/3 145kg/319lb
Deadlift: 2/3 245kg/539lb New PR
8 for 9 and 1375(ish) total
Couldn’t get in the zone during squats, felt heavy, came up slow, and got talked into going lighter, opened at 220/484. Also forgot my camera and my brother didn’t show up till bench with his, there will be videos of bench and dead soon. I might max squat in the gym Tuesday or Wednesday and bring my camera.
Congrats on getting qualified. With a little rest, you should be able to max pretty high.
Day 42
Off- soreness is kicking in from the meet
Day 43- Start of the “Switching” Phase
Supposed to do a heavy negative according to my excel sheet, but that’s not happening today.
Box jumps to 36in box- as little dip as possible- 10ish
pseudo-depth jump- small hop off aerobic step, then jump to box- 10ish
Upper: Back and shoulders
Bent/Pendaly row 4x8 @225
CG pulldown 3x8 @ 220
DB Pullover 3x12 @ 75
Seated DB OHP 2x10 @ 55
Upright row 2x10 @55
Front Raise 2x10 @ 35
Side Raise 2x10 @35
Rear Delt Raise 2x10 @25
Long jump up bleacher stairs x6
long Jump x6 @9ft
Was this too much? Probably, but I was excited to hit upper body work. My plan is to do 3 weeks of high frequency upper body work. Back/shoulders and press/tri/bi on alternating days, 6 days a week. I will lower the intensity, but I need to find out where I am so I can fine tune things. This will continue during the first week of the intense phase(not bent rows tho), then little to no upper body work for the duration of smolov.
Day 44
Press, tris, bis
A1- Pin press from 3in off chest- 235x4, 285 3x3, every rep from a dead stop
A2- Explosive leg press- 4plates/side 4x4, pause at bottom
B- DB press- 70 2x12, short rest
C1- Skull crushers on the floor w/ fat bar- 115 3x5, every rep from a dead stop. Fat bar is hollow, guessing 25lbs.
C2- Explosive GHR 3x6, pause at full extention
D- Pushdown w/ V grip- 150 15, 10+5
E1- Fat bar curl 115 3x5
E2- Single leg lateral hop, up over and back 3 times on a 6in platform, 3x3/leg
F- Alt. DB hammer curls- 40 15, 10+5 /arm
Standing max vert jumps- 2x4singles
Half court sprints x6, 10-15 sec rest
Jumping toe touch 3x6
I plan on being a little retarded this week and just doing too much. I’ll dial it back next week, and do less intense lifts once the switching phase is over. Its strange doing upper body now. I don’t feel like I’ve lost much strength but its hard to fully “activate” the muscles sometimes.