Jui Yuan Wu's Battle with Smolov!

[juiyuanwu]

Stats
5'4
170

Best Bench RAW(GYM): 275
Best Deadlift RAW(GYM): 455
Best Squat RAW(GYM): 335

I am a bodybuilder, but enjoy Powerlifting on the side.

I will be attempting Smolov in the upcoming weeks. I am eager to see where it will take me.

Stay tuned!

[juiyuanwu]

After not having maxed out or going heavy on Squats, I've decided to put my max as 315. At my all time peak it was 345, so it's not that far off. Also this was my first time doing Smolov, so I don't want to go as higher as I wanted since I know the harder stuff is yet to come.

Week 1 - Monday - Workout 1

Warm Ups:
45x15
85x15
125x10
165x10

Work Sets
3 Sets x 8 Reps @ 65%: 205
3 Sets x 8 Reps @ 65%: 205
3 Sets x 8 Reps @ 65%: 205

1 Set x 5 Reps @ 70%: 220

2 Sets x 2 Reps @ 75%: 235

1 Set x 1 Rep@ 80%: 250

Hyper-Extensions
10LBx15
20LBx15
30LBx15
40LBx15

Notes
-A very productive workout. It wasn't hard and it wasn't easy either. Just at the right pace.

[juiyuanwu]

Week 1 - Wednesday - Workout 2

Warm Ups:
45x15
85x15
125x10
165x10

Work Sets
3 Sets x 8 Reps @ 65%: 205
3 Sets x 8 Reps @ 65%: 205
3 Sets x 8 Reps @ 65%: 205

1 Set x 5 Reps @ 70%: 220

2 Sets x 2 Reps @ 75%: 235

1 Set x 1 Rep @ 80%: 250

Notes
-SOLID WORKOUT!

[willsong]

What's your other workout days looking like? Are you only doing smolov or doing something else?

[juiyuanwu]

What's your other workout days looking like? Are you only doing smolov or doing something else?

My other workout days is Upper body, so a sample would be like

Monday: Smolov/Chest
Tuesday: Back
Wednesday: Smolov/Shoulders
Thursday: Triceps
Friday: Smolov/Biceps
Saturday: Chest/Back/Shoulders
Sunday:OFF

[juiyuanwu]

Week 1 - Friday - Workout 3

Warm Ups:
45x15
90x15
135x10
180x10

Work Sets
4 Sets x 5 Reps @ 70%: 220

1 Set x 3 Reps @ 75%: 235

2 Sets x 2 Reps @ 80%: 250

1 Set x 1 Rep @ 90%: 280

Notes
-280 FELT HEAVY!!!! WAHHHHHHHH

[juiyuanwu]

Week 2 - Monday - Workout 1

Warm Ups:
45x15
90x10
145x10
195x7

Work Sets
4 Sets x 5 Reps @ 75%: 220

2 Sets x 2 Reps @ 80%: 250

2 Sets x 2 Reps @ 85%: 270

1 Set x 1 Rep @ 90%: 295

Notes
295 was smooth as I kept my abs tight and slow controlled motion. Good workout indeed.

[juiyuanwu]

Week 2 - Monday - Workout 1

Work Sets
4 Sets x 5 Reps @ 75%: 235 not 220.

Notes
295 was smooth as I kept my abs tight and slow controlled motion. Good workout indeed.

Week 2 - Wednesday - Workout 2

Warm Ups:
45x15
95x10
145x10
195x8

Work Sets
4 Sets x 5 Reps: 235

2 Sets x 2 Reps: 255

2 Sets x 2 Reps: 275

1 Set x 3 Reps: 295

[juiyuanwu]

Week 2 - Friday - Workout 3

Warm Ups:
45x10
95x10
145x10
195x5

Work Sets
1 Set of 4 Reps @ 245
1 Set of 3 Reps @ 245

1 Set x 2 Reps @ 265

1 Sets x 1 Rep @ 275

1 Set x 5 Reps @ 305


Notes
This concludes the Introductory Microcycle and I will be starting the Base Microcycle starting on Monday, December 21st.

[theflyingdutch]

My other workout days is Upper body, so a sample would be like

Monday: Smolov/Chest
Tuesday: Back
Wednesday: Smolov/Shoulders
Thursday: Triceps
Friday: Smolov/Biceps
Saturday: Chest/Back/Shoulders
Sunday:OFF

hey man just a word of advice, the back work might interfere with your smolov cycle, so pay attention to the exercise selection (barbell rows are probably a very bad idea with a constantly fatigued low back for example. and a fatigued upper back can interfere with a heavy squat set.) just mentioning so you can get the most out of smolov.

Good luck, you'll probably need it ;-)

[juiyuanwu]

Week 1 - Monday - Workout 1

Warm Ups:
45x15
90x15
135x10
180x10

Work Sets
4 Sets of 9 Reps @ 70%: 225

Notes
Due to this week of being Christmas, I will Squat Monday, Tuesday, Thursday, Saturday. I will also be incorporating BW squats as part of my warm-ups.

hey man just a word of advice, the back work might interfere with your smolov cycle, so pay attention to the exercise selection (barbell rows are probably a very bad idea with a constantly fatigued low back for example. and a fatigued upper back can interfere with a heavy squat set.) just mentioning so you can get the most out of smolov.

Good luck, you'll probably need it ;-)

Oh yea definitely bro! I am not going heavy at all for my back exercises, just simply maintaining. I do maybe singles or triples of DLs, but nothing too heavy.

[juiyuanwu]

Week 1 - Tuesday - Workout 2

Warm Ups:
BWx10
45x10
95x10
145x10
195x5

Work Sets
5 Sets of 7 Reps @ 75%: 245

Notes
Somewhat hard squatting 2 days in a row. Smolov will be THE ULTIMATE test!!

[entropy1]

i'm a bodybuilder too, but i think you are doigng too much other stuff - particularly lower back stuff. good luck though

[juiyuanwu]

i'm a bodybuilder too, but i think you are doigng too much other stuff - particularly lower back stuff. good luck though

Oh no I'm not doing any lower back stuff at all, for back exercises as of right now I stick with Hammer Strength and T-Bar padded rows, pull-ups and other back exercises that uses as little lower back as possible.

[juiyuanwu]

Week 1 - Thursday - Workout 3

Warm Ups:
BWx10
65x10
105x10
145x10
185x8
225x3

Work Sets
7 Sets of 5 Reps @ 80%: 265

Notes
OH MAN, IT WAS PRETTY TOUGH!!!!

[juiyuanwu]

Week 1 - Saturday - Workout 4

Warm Ups:
45x14
90x10
135x8
180x4
225x2

Work Sets
10 Sets of 3 Reps @ 85%: 280

Notes
GOOD GAME.

[Torrtrefireto]

Solid work so far man. Good luck with everything for sure

[juiyuanwu]

Week 2 - Monday - Workout 1

Warm Ups:
BWx10
70x10
115x10
160x10
205x5

Work Sets
4 Sets of 9 Reps @ 70%+20LBs: 250

Notes
Used belt for the very first time. Lower back was kinda hurting, not sure if its sore or injury. I will play around with the belt a bit, see how it fits me.

[Blarnee_92]

good luck with smolov, damn everyone on this forum is running it lol

[juiyuanwu]

good luck with smolov, damn everyone on this forum is running it lol

Haha yea bro, everyone wants a big a$$ Squat number lol.

Personally, I have never hit 405 before, and Squatting 4 plates in a commercial gym(24 Hour Fitness) now days is godly naw what I'm saying? Haha I'm just jk bro but that's one of my goals as of now.

My goals for the upcoming year is:

(Current) Bench: 275
(Current) Squat: 345
(Current) Deadlift: 455

(Want) Bench: 315
(Want) Squat: 405
(Want) Deadlift: 495

[juiyuanwu]

Week 2 - Wednesday - Workout 2

Warm Ups:
45x10
90x10
135x10
180x10
225x5

Work Sets
7 Sets of 5 Reps @ 75%+20LBs: 270

Notes
Didn't use belt for this workout, and I somehow find it much better. I'm going try to Squat without the belt from now on, this way I can focus on core as well. Workout wasn't THAT hard, but it wasn't easy either.

EDIT: Dannyautrey caught me doing the wrong matrices today. It was supposed to be 5 Sets of 7, but instead I did 7 Sets of 5. I really need to be careful not to mess it up again. Good thing it was still early(2nd workout of the week out of 4), so I'm still good for the 2 workouts. 1 out of 4 workout ain't gonna affect me....I hope.

[dannyautrey]

correct me if i'm wrong, but you were supposed to do 5 sets of 7, and not 7 sets of 5 today... you do 7 sets of 5 on friday, i think...

[juiyuanwu]

correct me if i'm wrong, but you were supposed to do 5 sets of 7, and not 7 sets of 5 today... you do 7 sets of 5 on friday, i think...

FUUUUUUUUUUUUUUUUUC*** you are right!!! Wow I totally messed up today!!

But all in all, it was a total of 35 reps, and it was supposed to be 5 sets of 7. I did 7 sets of 5, which equaled to 35 reps. I guess I just missed a couple of volume work, but its no big deal.

Thanks for catching that mistake by the way, I totally misread the matrices.

[dannyautrey]

lol.. no problem.. i dont think it'll affect the end result at all but it'll be good to know for next week

[juiyuanwu]

Week 2 - Friday - Workout 3

Warm Ups:
65x10
110x10
155x10
200x5
245x2

Work Sets
7 Sets of 5 Reps @ 75%+20LBs: 290

Notes
This workout was PRETTY hard, my legs feels like jello and I don't want to do anything but lie down.....and tomorrow I squat again...SIGHS.

[Blarnee_92]

Haha yea bro, everyone wants a big a$$ Squat number lol.

Personally, I have never hit 405 before, and Squatting 4 plates in a commercial gym(24 Hour Fitness) now days is godly naw what I'm saying? Haha I'm just jk bro but that's one of my goals as of now.

My goals for the upcoming year is:

(Current) Bench: 275
(Current) Squat: 345
(Current) Deadlift: 455

(Want) Bench: 315
(Want) Squat: 405
(Want) Deadlift: 495

Hopefully i'll hit 405 by the end of this year, im probably at like 305 now. Im not gonna consider smolov because im still a beginner/intermediate but deffinetly in the future.

Really good workouts thus far! And good thing that 7x5 was cleared up!

[juiyuanwu]

Hopefully i'll hit 405 by the end of this year, im probably at like 305 now. Im not gonna consider smolov because im still a beginner/intermediate but deffinetly in the future.

Really good workouts thus far! And good thing that 7x5 was cleared up!

Thanks for checking in bro, let's just say Week 2 is do-able, but Week 3 is where the pain and suffering is at. I am pretty damn sure any non-advanced lifter would have given up already. The pain during the sets are excruciating, you just have to put on the music, and let it all fall baby. Who-ever can survive Week 3 I give MAD props. You'll want to do nothing but just sleep sleep and more sleep.

And yea, your still growing; at least start when your 18-19 haha.

[endymion88]

i think i had trouble sleeping during week 3 actually and had trouble eating :/

[juiyuanwu]

Week 2 - Saturday - Workout 4

Warm Ups:
45x15
95x12
145x9
195x6
245x3

Work Sets
10 Sets of 3 Reps @ 80%+20LBs: 305

Notes
I felt sluggish and ****ty during this entire workout, but still managed to pull through it. I never did 305x3 before, so this can count as a workout set PR. Alot of this comes down to mental, physically I know I can do it, but mentally I'm telling myself no. Have to try to change this. Week 3 is going to be a pain in the a$$.

[juiyuanwu]

Week 3 - Monday - Workout 1

Warm Ups:
45x15
90x10
135x10
180x8
225x6

Work Sets
4 Sets of 9 Reps @ 70%+30LBs: 265

Notes
I think the hardest part about 4 Sets of 9 Reps is the air breathing. At the end of every set you feel like giving out cause not enough air is being inhaled. Conditioning plays a TREMENDOUS factor.