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4 times a week. Smolov

If i were you, i will go another base meso cycle.

went up 45 pounds from 310 to 355 @ 162lb. Not very impressive squat numbers but its effective. Squatting 4 times a week and nothing else.

There is no top assistance exercises bro. It is based on your preference and weakness. Example my lower back is weak, i could do GMs or lower back extension. Yes, people says GMs are good but i...

Just finished a cycle of smolov base mesocycle of squat. Within the 3 weeks , my lifts went up 45 pounds. From 310 to 355! I was very impressed by the results that i gotten from this program. The...

Smolov base squats

Great to see your improvement! actually i just finished my base cycle as well. Going to test my max in 4 days later !

I have finished my smolov base today. I am 12 weeks out now. Thanks for the link I alr looked up on it.

Simple, i am planning to compete at that category

Hi all,

As mentioned above i am 12 weeks out from my first meet. My plan is to improve as much as possible and peak for the meet. I am currently finishing up Smolov base mesocycle. Current Max...

Hey, you are competing in Singapore powerlifting on 7 July?

GREAT Job Bro!
Do you coach others? I am having my first meet in July and would greatly appreciate if you could give me some tips on how to prep! thanks bro!

No, as long as you varies the intensity and volume.

GJDM! Just want to know what's your set up training plan for hypertrophy work? Can you list out some examples :)

W6- Upper 2(8s wave)-15/1

Bench
55x5
65 x 3
67.5 x 2
77.5 x 1
85 x 10 PR!

BB rows

Weights are in kg*

W6-Lower 2(8s wave) -15/1

Deadlift
100 x 5
112.5 x 3
122.5 x 2
130 x 1
150 x 11 PR!! (AMAP set)

Hi,

The reason that i am getting this blog in is that i have already shown my 7 weeks transformation in the teen bb section. I have collected numerous of positive feedback. To further inspire...

lol troll

Hope you will have a pleasant journey w/ 3dmj ;)

yes. actually i am skinny fat but closer to fat. Personally i feel that adding too much fats are not the way to go. In the end is very hard to lose the fats, and may end up losing a certain amount of...