Possibly, that is my evaluation of why many do lose the gained strength. I do think they can stick, I've never lost strength post routines because I always kept striking for more progress. I would never suggest hitting a 1rm daily, unless you are very experienced and adapt to that style of training, which would be years of building up to that level.
Smolov is advanced, when you stop and go back to a mediocre routine your body isn't working hard to progress like it was during smolov, so you lose strength.
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11-03-2012, 08:43 AM #1561
- Join Date: Oct 2006
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- Age: 36
- Posts: 8,329
- Rep Power: 8479
Team Norton
The Strength Guys
It's time to bring V2.0
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11-03-2012, 09:49 AM #1562
Saw update - came in expecting epic lifts and epic eats - see half naked Bill o.O!?!?!?!
Haha jp'inBlog:
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Reviews:
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(2) MT Essential Series – 100% Platinum Whey - http://tinyurl.com/ofzxzwf
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(4) Animal [UN] Juiced Amino's [Enhanced BCAA] - http://tinyurl.com/pe745q9
(5) PF Greens Freak [Gf] - http://tinyurl.com/mew47vc
(6) MF Advanced Protein - http://tinyurl.com/qceh5mq
(7) Cellucor C4 (4th Gen) - http://tinyurl.com/of8uznw
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11-03-2012, 10:16 AM #1563
Awesome stuff in here. I think you hit the nail on the head with me. In hindsight I really didn't keep the frequency up. I thought I did (I put in a speed day mid-week) but it wasn't even half of the workload, probably not even 1/4th of the workload, that I saw on smolov jr. Yesterday was the first day I felt myself breaking back through. Hopefully this helps Billy as well. On that subject, what would you suggest he runs post smolov? Sheiko?
"Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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11-03-2012, 05:49 PM #1564
- Join Date: Oct 2006
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- Age: 36
- Posts: 8,329
- Rep Power: 8479
Well you can run anything, like an upper/lower split but a lot of us are not good routine programmers, that is why good routines exist and most of us are not making money off of our routines LOL. I think an evaluation of how much intensity/frequency/and volume he wants to do post smolov. Like you said a lot of us, myself included cut the workload back too much, and that messes up some of the strength gains. I would just suggest making sure to not cut the workload back too much when you have built the tolerance up to handle more.
Team Norton
The Strength Guys
It's time to bring V2.0
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11-03-2012, 08:53 PM #1565
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
11-2-12 Smolov Jr. Squat - Week 2
squat
45x4
135x4
185x1
235x4
240x4
240x4
240x4
240x4
240x4
240x4
240x4
rack chins
bwx10 (4 sets)
11-3-12 Smolov Jr. Squat - Week 2
A.M. squat
45x3
135x3
195x1
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3
P.M. Bench
45x10
135x10
185x8 (3 sets)
misc.
As you can see, I split up my workout today into two portions. I did this for two reasons : 1.) I was seriously about to puke. 2.) I ran out of time and had to be somewhere. I got it done though, and despite wanting to throw up, I felt pretty good about it. I'm positive it's a volume PR. I'm excited to see what Smolov jr nets me in the squat department.
In other news, I made some amazing chili and I thought I'd share the recipe with y'all. Pepper angus for amazing taste with great macros!
low fat billy chili
1.25lbs extra lean (99/1) ground turkey breast
1 medium yellow onion (peeled and chopped)
1 medium red bell pepper (chopped)
2 medium jalapenos (chopped)
2 can no salt added kidney beans (15 oz size)
1 large can crushed tomatos
4 garlic cloves (chopped)
2tsp sriracha
SPICES - every good cook knows that there are no specifics. The amount used should be to taste . I use quite a bit of the following :
chili powder
ceyenne pepper
sea salt
black pepper
oregano
basil
cumin
crushed red pepper flakes
black pepper
[b]DIRECTIONS/b]
1.) Get out crock pot.
2.) Brown turkey with chopped onion in a pan.
3.) Add all ingredients to crock pot.
4.) Cook on high for 2 hours (stirring occassionally), lower to medium/low and cook an additional 3 hours.
Macros for ENTIRE batch :
8.1/197.3/188.2 - fat carb pro
said chili w cheese and brown rice added - unfrosted strawberry pop tarts on side
chocolate billy cake w pb sludge, pb, chocolate chips, pb chips
honey mustard chicken and swiss, fries, apples, brussel sprouts
meatball sub, baked potato, banana, salad
chocolate pancakes w chocolate and pb chips, sludge, pb, fruit
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
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IG: @Bnizzle163
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11-03-2012, 08:55 PM #1566
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sweet potato muffins - 1 batch w cookie butter sludge, other w chocolate pb sludge, peanut m&m's and reeses eggs
rice w eggs, chicken, black beans, avocado and salsa, banana on the side
trunutrition cookie dough funfetti protein pancakes
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-03-2012, 09:34 PM #1567
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11-03-2012, 09:39 PM #1568
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11-03-2012, 09:55 PM #1569
- Join Date: Nov 2006
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- Posts: 10,273
- Rep Power: 9489
True that. I'm always wary when it comes to any meat product now, though lol.
It's actually thicker than it looks. It's still not as thick as some people like it. You could easily tighten it up a bit by adding some proofed corn starch or flour*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-04-2012, 03:08 AM #1570
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11-04-2012, 04:06 AM #1571
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11-05-2012, 12:21 PM #1572
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
11-5-12 Smolov Jr. Squat - Week 3
morning weight : 179.2
squat
45x6
135x6
185x2
225x6
225x6
225x6
225x6
225x6
225x6 - these flew up!
lat pull down
2x10
chins
bwx7
bwx7
calf and ab work
3 sets of each
misc.
Squats felt really good today! The lightest 225 has felt in forever. My left knee was kind of bothering me after while I was stretching. Just a bit of an ache and nothing too serious.
chili mac n cheese
junk bowl w ffgy, whey, almond milk, oats, puffed wheat, honey o's, capn crunch pb, krave, pb, cookie butter, pnut m&m's, apple strudel pop tart, apples
swiss burger on ezekiel, fries, peppermint ice cream, gingerbread pop tart
pb vanilla pumpkin protein pancakes w banana nut sludge, bananas, cookie butter drizzle, pnut m&m's
vanilla heaven proats w banana and honey o's
meatball n cheese, fries, gingerbread pop tart
my cat shadow just chilling. Yes, I named her after the FFVI character
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-05-2012, 01:15 PM #1573
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Food looks delicious as always. Your journal motivates me to keep up with some pictures of my own, and to keep things interesting months post contest. I always baked and grilled post show with glorious food, but then died off and always end up eating same ole meal order day in and out, mostly because of schdules. I do want to REALLY enjoy what I eat my entire offseason, especially when caloric input gets good and all of my meals can turn into something special. I really want to perfect my ability to use yeast, but only problem is with overnight setting foods is I change my mind within minutes before I make something that it is hard for me to know what I would want a few hours or day ahead of time lol.
Squats with a tender knee sucks, but it's bound to happen. I always found doing seated BW leg extensions and bodyweight squats/lunges pre smolov or sheiko really gets the knees warmed up. Try some side lunges superset with reg. lunges for warm ups. You would be surprised at how much firing up the glutes with side lunges help a squat and deadlift performance. Do you plan on testing a squat max post smolov, and what are you looking at # wise, and what would be a PR if you would hit one post smolov?Team Norton
The Strength Guys
It's time to bring V2.0
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11-05-2012, 01:18 PM #1574
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Just for schmits and gaggles, here's my fitday from yesterday (rest day. sat on arse all day lol) I couldn't fit it all in the screen shot :
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
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IG: @Bnizzle163
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11-05-2012, 01:54 PM #1575
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Going from the first pancake picture to the second where they were sliced open, I legitimately felt dirty looking at the insides. The true definition of food porn.
But question about how you make your pancakes, how do you get them all be the same size? Do you use a measuring cup to pour the batter or something like that?"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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11-05-2012, 01:54 PM #1576
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11-06-2012, 08:31 AM #1577
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Thanks brotato. Last week!
Bob wants recipe, Bob gets recipe
200g sweet potato (peeled, boiled and mashed)
80g. flour
6g. splenda
1tsp vanilla
1tsp baking powder
1 egg + 1 white
2oz almond milk
cinnamon
1/4tsp butter extract (optional)
Blend and put in greased muffin tins for 16-20 mins @ 350
Top with sludge/other various toppings
Totally agree lol. I think part of the food creations dying out is because the closer you get to your set point, the less the body craves foods. I know some days it feels tedious to make a ton of eats, but at the end of the day it makes me happy lol.
Thanks for the warm up advice, B! I've hit 345 for a double back when I was 200+ lol. At this bodyweight, I'm hoping to hit 315-325 for a single. I know it's not a lot of weight, but last time I hit 3 wheels was last offseason when I was 190 (185ish on my new scale). So I'm about 5lbs under my previous weight. So if I hit 315, it will be a bodyweight PR! Going to take 6-7 days off squatting and try to PR
I love me some pancakes!
You're exactly right. I use a measuring cup and throw them on my pancake griddle. Works like magic.
I'm gaining faster than i would like, so I'm definitely in a good surplus. But I'm only going to pushing the cals like this for the remainder of SJR, then going to reassess.*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-06-2012, 02:57 PM #1578
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11-06-2012, 04:58 PM #1579
YOure the only man I know who eats pop tarts with his chili. And nice going on the smolov, broski. I see bigger wheels in your future.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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11-07-2012, 10:42 AM #1580
- Join Date: Nov 2006
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11-7-12 Smolov Jr. Squat - Week 3
squat
45x5
135x5
185x2
240x5
240x5
240x5
240x5
240x5
240x5
240x5
bench
45x8
135x8
185x10
195x10
195x9
db laterals
10'sx20
25'sx8
25'sx8
25'sx8
misc.
I started the workout feeling out of it, and just plain weak... I don't know what happened, but around my 3rd set of squats I just started killing it. I was on fire and was pleasantly surprised with the juice I had left to bench after squatting. I give this workout an A+
Marble cake (recipe below)
marble cake topped with peanut butter cookie sludge, more pb, kit kat mini, chocolate chips, strawberries
swiss burger on ezekiel, hashbrowns, gb pop tart, broccoli
chocolate pb proats, w kit kat, pnut m&m's, more pb drizzled on, bananas
dark chocolate malt protein pancakes - didn't need anything on top. they were excellent
sloppy joe on toasted ezekiel, sweet potato w cookie butter n cinnamon, bowl of trix
marble cake
60g white flour
60gww flour
1tsp baking powder
6g. splenda
Take above ingredients, sift and separate into two mixing bowls
In 2 separate bowls mix wet together. In one bowl mix :
70g. pumpkin
20g. banana
1 egg
6g. sf ff vanilla pudding mix
1/2tsp vanilla
cinnamon
2oz almond milk
In the other bowl mix :
1 egg
20g. banana
5g. cocoa powder
6g sf ff chocolate pudding mix
2oz almond milk
Now add one bowl of each dry mix to each bowl and blend well
Spray a cake pan and pour in the white cake mix, then pour the chocolate mix on top. Swirl with a knife to give marble appearance and bake and 350 for 28-32 minutes (ovens vary)
Allow to cool for atleast 3 hours in fridge before toppingLast edited by Bnizzle163; 11-07-2012 at 10:44 AM. Reason: forgot almond milk!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-07-2012, 01:38 PM #1581
- Join Date: Dec 2008
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Wow always wondered how marble cake was made. That's pretty creative! Thanks!
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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11-08-2012, 09:49 PM #1582
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gotta love when u start a session dragging ass, but something just fires you up halfway thru....also, when u add a recipe without one of us having to ask im all like
also, quick question about your cookie butter sludge (from the muffins/cupcakes). how did you make it? GY + the cookie butter (and if so how does the cookie butter taste come thru?) Ive been killin biscoff spread (basically the same stuff) lately but having a way to get more volume out of that heavenly taste would certainly be awesome.xTUNAx CREW
SOYBOY CREW
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11-08-2012, 11:15 PM #1583
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I done the marble cake and I made a little more chocolate mix than the white mix, and I realized that I should have made 3/4 or more white and very little chocolate that way I had just enough for swirl. Once I realized I had a ton of chocolate I just dumped it on top of the white pumpkin mix and baked without swirling. SHHH was amazing none the less, prob my fav flavor, especiall since chocolate loafs have impressed me the most, so pumpkin and chocolate was a good mix. Good recipe, I just goof'd LOL
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11-09-2012, 04:00 AM #1584
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11-09-2012, 08:29 AM #1585
- Join Date: Nov 2006
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Haha, pop tarts on er'thang!
Thanks . I need me some bigger wheels!
No prob, my dude.
I used 32g of cookie butter, 30g. ffgy and like 15g. casein cookies n cream. Was epic!
Hahaha. Great minds think alike!
I agree. I've added cinnamon and a bit of ginger (very small amount) to biscoff and it was pretty dang close to CB*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-09-2012, 09:17 AM #1586
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11-09-2012, 06:05 PM #1587
- Join Date: Nov 2006
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11-09-2012, 06:06 PM #1588
- Join Date: Nov 2006
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11-9-12 Smolov Jr. Squat - Week 3
squat
45x4
135x4
184x1
225x1
255x4
255x4
255x4
255x4
255x4
255x4
255x4
255x4
rack chins
3x10
misc.
So squats are up 30lbs from week 1! I got this one done in just about 70 minutes. I stretched plenty in between sets and got all my reps cleanly. I PROBABLY could have added 5lbs and finished the workout, but I intended to leave a little bit in the tank for my final day tomorrow. I'm thinking 275 for 10 sets of trips. Fingers crossed!
I also wanted to explain something about my food pics... sometimes I don't include everything in the pic. For example, when making a protein cake or a loaf, I add just enough of the toppings to make it look pretty before I snap a pic. I usually have more toppings. I will show you what I mean in the 4th and 5th pics below.
junk bowl - marshmallow mateys, tj organic pb sandwich crackers, frosed flakes, oats, pb, cookie butter base, kit kat, hello pandas, crushed pretzels, blueberries
pumpkin vanilla protein waffles with banana nut whipped ffgy
teriyaki meatballs over seasoned rice w lachoy teriyaka sauce and cheese, fudge tart
pretty protein cake w snickers and reeses egg - before additional toppings
after adding toppings
egg n veggie sausage on toasted ezekiel w smart balance and pancake syrup, hash browns, 1/2 apple
crock pot pulled mexican chick w cheese on toasted bagel w sriracha/ketchup combo, baked tater, veggies, spooky pop tart finally found these - $1.50 for a big box on clearance. Got the last one!
beef, bean, cheese and corn tacos
Last edited by Bnizzle163; 11-09-2012 at 06:07 PM. Reason: forgot a bracket to embed a pic
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
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IG: @Bnizzle163
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11-09-2012, 06:20 PM #1589
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11-09-2012, 07:43 PM #1590
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