JT's Journy Through Smolov

[JTringer]

Starting Max Squat (atg) -235

Week One - Day One

So I hadn't squatted in the last 2 weeks and struggled hard, but all that matters I guess is that I got through it. Hopefully it will go better from here.

Squat
165 - 3x8
185 - 1x5
205 - 2x2
225 - 2x1

Bench
150 - 5x5

I only threw in the bench since Im still undecided on what upperbody routine Im going to follow to go along with the squats.

[JTringer]

I guess not squatting heavy for 3 weeks can really take its toll. Legs were sooo sore today, mainly hams/glutes. I was originally planning on running 3 miles, but couldnt drag myself outside.

So instead I ran 2 miles on incline on my treadmill, and did 15 minutes of random dribbling with a soccer ball.

Up next tomorrow is day 2 of Smolov

[PumpinPaddy]

are you doing atg squats?

if your max is 235, theres no way you should be doing 225 on day 1

[JTringer]

are you doing atg squats?

if your max is 235, theres no way you should be doing 225 on day 1

Yeah, I was doing atg. I forgot to bring the piece of paper I had with everything written out, so I was just guesstimating lol. I remembered the sets and reps, but not percents.

[PumpinPaddy]

Yeah, I was doing atg. I forgot to bring the piece of paper I had with everything written out, so I was just guesstimating lol. I remembered the sets and reps, but not percents.

bad way to start

you need to follow it to a T

[JTringer]

bad way to start

you need to follow it to a T

lol yea, thats why I wrote everything down. I'll make sure not to forget it again.

[JTringer]

Week 1- Day 2

I really cant believe my legs are still sore from the first workout, but their strength was back so I headed to the gym.

*I remembered the paper this time so I was able to do the workout properly :)

Squats
155- 3x8
165- 1x5
180- 2x2
190- 1x1

Lunges
50 pd dumbells - 3x8

Felt relatively easy despite the soreness, but I suppose this week is just to get used to squatting again before the hell starts :)

[JTringer]

Upper Body

Bench
155- 2x4
- 3x3

Pulldowns
100- 3x8

Rows-Kinda
Couldnt find a standard row machine but they had a 'nautilus' that was good
180 - 4x8

Pull Ups-assisted
40 - 1x2
65 - 3x(6-7)

[JTringer]

Week 1- Day 3

Finally starting to feel back to normal..

Squats
165- 4x5
185- 1x3
190- 2x2
215- 1x1

Also did some low intensity plyos inbetween sets

[JTringer]

Took yesterday off, went for a 2mile run today and then went to the gym for some upperbody.

Bench Press
135 - 5x8

Pullups-assisted
65- 3x6

Row machine
225 - 2x6
135 - 2x12

If anyone has advice on what I should be doing for upper body I'd appreciate it. I dont really have a routine, but at the same time dont wanna over-do it since my main focus is leg strength.

[JTringer]

Week 2- Day 1, Introductory phase

I kept the general structure the same since there are no set routines for this week.

Squats
165 - 4x5
175 - 1x5
185 - 2x4
205 - 1x3

I also did 3 sets of light lunges waiting for rack to get open.

[JTringer]

Yesterday my legs were rather tight, so I ran 2.25 miles at a fairly decent pace.

Week 2 - Day 2

Squats
170 - 4x5
200 - 1x4 (counted weight wrong initially, meant to do 190_
200 - 2x3
210 - 1x4

Also got to see Philadelphia beat the Giants!!!!!, good day overall

[JTringer]

Bench
145 - 1x8
155 - 2x5
155 - 2x4
145 - 1x5

Pull ups
65 - 2x8
65 - 1x4

Bent over rows
115 - 3x8

[JTringer]

Week 2 - Day 3
Last day of introductory cycle

Squats
170 - 4x5
185 - 1x4
195 - 2x3
205 - 1x5

[JTringer]

Ran 2 miles

DB bench(First time Ive ever done them, I couldnt get to the point where the were 'hard' on my chest cause I was shaking like a crack addict)
60 - 1x6
50 - 3x8

Pullups - Focused on really long reps/assisted
80 - 4x7

Row machine
180 - 4x6

[JTringer]

Week 3 - Day 1

Squats
160 - 4x9 sounds easier than it was, but still a good first day

[JTringer]

Week three -day two

squats
175 - 5x7

[JTringer]

2 mile run

Bench - bb
145 - 5x5
bench db-really struggling with these
50 - 2x8

Pullups negatives
3x6, really slow

Im not making much progress on my upperbody it seems, not that I really care that much, but it would be nice. Im going to change my upper routine to hopefull get past this crap.

[JTringer]

Squats
185 - 7x5
easiest yet, 10x3 tomorow

[JTringer]

195-10x3

[JTringer]

Jan 22/09
Bench
155- 2x5
145- 2x5
135- 1x5

Negative Pullup
3x6

Lat pulldown
80 - 2x8(arms were just dead at this point for some reason)


Jan 23

Squats
185 - 2x9 (there's only one set of 2.5 pound plates in the gym, couldnt find them till after these)
180 - 2x9 (the proper weight)

[JTringer]

Jan 25
195 - 5x7

its going good so far, just got to make sure to watch my technique in the last rep

[JTringer]

Jan 26

Bench
145- 5x5
Pullups - negatives
3x8

Jan 27
205- 7x5

Jan 28
215 - 10x3

Week 2 is done successfully!! yay...

[JTringer]

Jan 29
Bench-DB
55 - 4x8(going for speed)

Pullups - 65 assist
4x10

Jan 30
190 - 4x9

[JTringer]

Feb 1-Was feeling sick, was a struggle to finish, but I made it
205 - 5x7

Feb 2
I just did some light speed benching and pullups today

[JTringer]

Feb 3
215 - 7x5

[JTringer]

Feb 4- last day of base cycle
225 - 10x3

[JTringer]

Ive been taking it easy this week and just doing upper body.
Today was the official last day of the base cycle.

Feb 10
Squat Max
265x1
Tried for 275 but couldnt get it, probably should have tried 270 before.

So thats a gain of +35 pounds after the first half of the program.(Plus my technique was really good this time compared to my initial max)

[JTringer]

The past 2 weeks have just been speed work with lighter weight, so I really struggled with the heavier weight today

Feb 27- First day of 2nd mesocycle
175x3
205x4
225- 3x4
225x5

[JTringer]

March 1
160x3
185x3
215x4
240- 3x3
225- 2x4 (was supposed to do x5 but technique went to **** on the 4th rep both times, and didnt want to get hurt.)

[JTringer]

March 3
175x4
205x4
220- 5x4

[JTringer]

Finished Smolov today, maxed out at 300 :) :) :)

+65 in ~13 weeks, im happy with it