By the time I start my 1st work set till the end is usually around 60-75 minutes. Just depends on the day and how much rest I feel is needed.
That’s not bad at all! Our sheiko sessions are lasting near 2 hours in total, from warm up to end.
Thats what keeps me from trying full blown sheiko. I love working out and all, but I don’t really want to be in the gym for nearly 2 hours of weight training. I’ve created my own program to use after smolov using weights in the 70-85% for more volume than 531 was giving me, but still get my workouts done in around and hour or so.
[b]12/5 - Wednesday - Smolov W2D2[/b]
High Bar Squat:
45 lb x 10 x 2
105 lb x 5
125 lb x 3
145 lb x 2
165 lb x 1
192.5 lb x 7 x 5
Close-Grip Bench:
45 lb x 10
85 lb x 5
105 lb x 3
125 lb x 2
145 lb x 1
165 lb x 5 x 7
Pull-Up/Chin-Up:
6 x 2, 5/ 6, 4
Hang Power Clean:
65 lb x 10
95 lb x 5
135 lb x 3
Ab Wheel:
15, 12 x 2
[quote]MightyMouse17 wrote:
Thats what keeps me from trying full blown sheiko. I love working out and all, but I don’t really want to be in the gym for nearly 2 hours of weight training. I’ve created my own program to use after smolov using weights in the 70-85% for more volume than 531 was giving me, but still get my workouts done in around and hour or so. [/quote]
I pretty much HATE devoting that much time to it. I’m just really focused on the next two meets, then I can dial it back to comfortable hour sessions again lol.
[quote]DaveForner wrote:
[quote]MightyMouse17 wrote:
Thats what keeps me from trying full blown sheiko. I love working out and all, but I don’t really want to be in the gym for nearly 2 hours of weight training. I’ve created my own program to use after smolov using weights in the 70-85% for more volume than 531 was giving me, but still get my workouts done in around and hour or so. [/quote]
I pretty much HATE devoting that much time to it. I’m just really focused on the next two meets, then I can dial it back to comfortable hour sessions again lol. [/quote]
Pretty much the reason why I like working with lily, sessions are about an hour and a half and I’m trashed after and I feel strong than when I was doing sheiko
I’m so stressed right now! Waiting to hear whether I’m going to regain my position as full time 3rd shift supervisor. I really need this, but the thing is my boss is being stubborn and trying to hold me back I feel. He thinks I need to stay part time supervisor and on days to “build more confidence and be around people more”.
Fuck that…I need more money…lol Anyway, I guess I could use the obligatory don’t worry whatever happens you’re a good dude thing… So frustrating to have a boss that ignores what you say.
[b]12/7 - Friday - Smolov W2D3[/b]
Alright…shit is getting hard now, both physically and mentally. All the anxiety and stress I’m having right now isn’t helping either. Anyway, got every rep once again, but squats got pretty brutal. You would not believe how badly I want to begin having more variety again! I’m especially missing deadlifting.
High Bar Squat:
45 lb x 10
45 lb x 10
105 lb x 5
125 lb x 3
145 lb x 2
165 lb x 2
185 lb x 1
205 lb x 5 x 7
Close-Grip Bench:
45 lb x 10
95 lb x 5
95 lb x 5
115 lb x 3
135 lb x 2
155 lb x 1
175 lb x 4 x 8
Face Pull / Rope Curls:
60 lb x 20, 15 / 60 lb x 15, 12
50 lb x 20 / 50 lb x 15
[b]12/8 - Saturday - Smolov W2D4[/b]
I was at the gym for about 2 hours for this. Had to rest a long time between sets and had quite a few grinders on my last reps of the bench. I’m going to add 10lbs to the squat and 5 to the bench for the final week. The thought of doing that makes me want to kill myself, but I’ll be able to push through it. I’m sure assistance work will be pretty sparse.
High Bar Squat:
45 lb x 10
105 lb x 5
125 lb x 3
145 lb x 2
165 lb x 2
185 lb x 1
205 lb x 1
217.5 lb x 3 x 10
Close-Grip Bench:
45 lb x 10
85 lb x 5
105 lb x 3
135 lb x 2
165 lb x 1
185 lb x 3 x 10
[b]12/10 - Monday - Smolov W3D1[/b]
Raised the squat 10 and bench 5 for this week. Had a good day. Really starting to get a nice arch benching.
High Bar Squat:
45 lb x 10 x 2
105 lb x 5
125 lb x 3
145 lb x 2
165 lb x 2
190 lb x 9 x 4
Close-Grip Bench:
45 lb x 10 x 2
80 lb x 5
100 lb x 5
120 lb x 2
135 lb x 1 x 2
160 lb x 6 x 6
Good Morning:
70 lb x 10
85 lb x 10
95 lb x 10 (used wider stance)
Kroc Rows:
35 lb x 10
45 lb x 8
60 lb x 24
Good progress man.
[quote]Drake37 wrote:
Good progress man.[/quote]
Thanks. I started a little light so I could build up, but I feel like I’ve gotten stronger along the way for sure.
[b]12/12 - Wednesday - Smolov W3D2[/b]
Close-Grip Bench:
45 lb x 10 x 2
85 lb x 5
105 lb x 3
125 lb x 3
150 lb x 1
170 lb x 5 x 7
High Bar Squat:
45 lb x 10 x 2
105 lb x 5
125 lb x 3
145 lb x 2
165 lb x 1
185 lb x 1
202.5 lb x 7 x 5
Pull-Up:
6 x 2, 5 / 6 x 2, 5, 4 x 2 (Did first 3 before squats and the rest after.)
Power Shrug:
135 lb x 10
225 lb x 30
Ab Wheel:
15, 13, 12
Question to all of you reading this. What do you think about a powerlifter giving up the overhead press as a main movement? After smolov I’m going back to my 2 upper/ 2 lower split. Previously this consisted of press, deadlift, bench, squat. I was thinking of taking out the overhead and focusing on another bench variation like a floor press as the main movement. On my other bench day I’ll be doing regular bench(close grip for me)and then top it off using a slingshot for a few sets. Just wanting to get some thoughts on this.
I didn’t do overhead press for a really long time and the world didn’t come to an end :O.
I have since added it back because I find it fun. I really can’t tell if it has any affect on my bench at all whatsoever.
I honestly don’t know if I should be using “affect” or “effect” in that sentence. 
Some raw lifters say it helps their bench tremendously. Some raw lifters say it doesn’t have any effect. It’s entirely up to you to figure out and then apply. Do you think OHP or other bench variations will help your bench more? Why can’t you make OHP an accessory or supplemental lift on one of your upper body days?
That being said, I’m a huge fan of block periodization, so if you don’t have a meet in the near future, you should be in accumulation, and weak point training should have priority there. If your shoulders are weak, OHP should probably be trained.
Honestly, I think actual bench variations will help more. I maxed out on my overhead back in June and got 142.5, so I can do more than my bodyweight. I think I’ll keep it as an accessory movement (3 sets of 10 with dumbbells or something).
I think I’m sort of accidentally doing block periodization in a way. When I get back to my regular training schedule in a little over a week, I’ll be 13 weeks out from my next meet in March. I’ll be sticking with close grip, high bar, and deficit deads at first. So I guess those could be considered weak point training. (although I may do close grip in competition too)
And Jenn, I think the right word would be affect… 
[b]12/14 - Friday - Smolov W3D3[/b]
Only one more day of hell left!!!
High Bar Squat:
45 lb x 10 x 2
105 lb x 5
125 lb x 3
145 lb x 2
165 lb x 2
185 lb x 1
215 lb x 5 x 7
Close-Grip Bench:
45 lb x 10
45 lb x 10
85 lb x 5
105 lb x 3
125 lb x 2
155 lb x 1
180 lb x 4 x 8
Good work in here, what percentage of your max are you using for those numbers?
Thanks my friend! I sort of guessed my high bar max(255) and then took 90% of it for the first week. So my training max was 230.
For the close grip I used a 207.5 max, which was probably close to my true 1rm.
I’m really looking forward to wrapping it up today though and giving my body some rest. And I miss doing deadlifts like a fat kid misses his donuts!