Soviet Ideology: The smolovization of society

[Woody-5]

because I am such a good writer?

Indeed, I hung on every word. You need to do another video tutorial like your bench program & smolov walkthroughs.

They make my sternum feel like its gonna crack in half, best way of phrasing it.

I've tried adding dips to my routine several times but I get crazy pain like my collarbones are going to snap in half even with no weight added.

[Juggernaut0]

would be amazed if anyone was a big enough ******* to read all that

I read it all.

You did take into account your accessory work, and identified that some of it wasn't what you should've been doing, but don't you think your cutting also had something to do with your lifts? You only made mention of it once in your entire write up.

[LegosInMyEgos]

Indeed, I hung on every word. You need to do another video tutorial like your bench program & smolov walkthroughs.



I've tried adding dips to my routine several times but I get crazy pain like my collarbones are going to snap in half even with no weight added.

I already did a write up, dunno if I am gonna make a video. You thinking of trying it?

I'm thinking about trying different variations of dips to see if they feel any better.

I read it all.

You did take into account your accessory work, and identified that some of it wasn't what you should've been doing, but don't you think your cutting also had something to do with your lifts? You only made mention of it once in your entire write up.

Its hard to say whether or not my bodyweight played a large role in how this training cycle turned out. I don't think eating more food would have made these 2 deadlift days have gone much better. I had a bunch of residual minor injuries from the front squat program, and when that was factored in in addition to being pretty overtrained and past my peak, it made for a failure of a max out day.

Obviously if I gain enough weight I should get stronger, but I have more muscle than I had even at higher bodyweights, and its not like I was cutting during the front squat program, I was more or less maintaining.

[Juggernaut0]

I already did a write up, dunno if I am gonna make a video. You thinking of trying it?

I'm thinking about trying different variations of dips to see if they feel any better.



Its hard to say whether or not my bodyweight played a large role in how this training cycle turned out. I don't think eating more food would have made these 2 deadlift days have gone much better. I had a bunch of residual minor injuries from the front squat program, and when that was factored in in addition to being pretty overtrained and past my peak, it made for a failure of a max out day.

Obviously if I gain enough weight I should get stronger, but I have more muscle than I had even at higher bodyweights, and its not like I was cutting during the front squat program, I was more or less maintaining.

So now the question is... What now?

[LegosInMyEgos]

So now the question is... What now?

Lots of stuff, idk yet.

[Woody-5]

I already did a write up, dunno if I am gonna make a video. You thinking of trying it?

I'm thinking about trying different variations of dips to see if they feel any better.

It does look interesting, but honestly I've got a lot of linear progression ahead of me on front squats if I focus on them, so it probably wouldn't be worth it right now.

Good luck with the dip variations. I've been debating trying them again for a few weeks now

[LegosInMyEgos]

Expect a write up of a more complete Plan over the next 2-3 days, but I'm thinking in terms of accessories.

1. Dips
2. Shrugs
3. Reverse hyper
4. Front Squats
5. Maybe some form of DL variation
6. Floor Press if possible

I want to keep the accessories as low as possible this training cycle, because as a matter of pattern recognition, training cycles with less exercises have produced superior results. Training sessions with 3 or at the most 4 total exercises will be what I will strive for.

[-Lucifer]

I have two 15 kg DB's at home. What should I do?

[LegosInMyEgos]

Deloadyload

Bench
135x10
185x10
225x10
255x10

feels good man

pull ups
3x12

dips
x34

thoughts

without dat upper back fatigue, bench felt good.

[LegosInMyEgos]

I have two 15 kg DB's at home. What should I do?

make one 30 kg DB

[gfoutris]

Deloadyload

Bench
135x10
185x10
225x10
255x10

Miron your volume

[LegosInMyEgos]

transition day

Squats with sleeves paused by accident
455x1 <---- they felt pretty good up to here, then the groove died and it turned into an accidental pause squat

Box squats
430x3

Bench Press
275x10 (ties PR)

thoughts

BW around 170

not 100% on the training plan yet, gonna start Monday though.

[LegosInMyEgos]

form didnt feel good, but it looked good, and thats half the battle (lol wat?)

[Ironlife]

First 3-4 looked incredibly fast, not really surprising though for a near 400lb bencher

[LegosInMyEgos]

First 3-4 looked incredibly fast, not really surprising though for a near 400lb bencher

I am a ninja

[LegosInMyEgos]

Miron your volume

You shut the phuck up bitch

[Juggernaut0]

lol Man those first few reps did look fast as fuk. Noice.

[LegosInMyEgos]

lol Man those first few reps did look fast as fuk. Noice.

Didn't help spoto, isn't helping me.

[BombDonald]

Do you have any videos of you squatting in sleeves?

[ChecksandGiggles]

I'm starting the intro cycle to Smolov for FS today. Look what you've turned me into. A fat Russian who does a lot of Front Squats.

[LegosInMyEgos]

Tertiary Day

Was gonna be a real day, but I couldn't use the Trap bar because they were doing a meet.

Chin ups
x12
45x10
80x2x6

Shrug machine
2 pps x 12
3 pps x 12
4 pps x 12
5 pps x 8

Ham curls
110x3x10

Hammers
20x20
30x12
35x10

Pull ups
x12

Thoughts

I have the plan for this meso cycle written up, its not as optimal as I would like, but I need to make sure my heavy bench and squat days are Monday and Friday, otherwise I won't have a spot. Things will get a little more flexible hopefully when I get a home setup.

[LegosInMyEgos]

Do you have any videos of you squatting in sleeves?

Will upload in a little

Look what you've turned me into.

A fat Russian No, I never advocated fatness

who does a lot of Front Squats. This part is true

[LegosInMyEgos]

Rough sketch of the setup for this meso

Monday
Bench Press
Front Squats
Dips
Reverse Hyper

Wednesday
Floor Press
Front Squats
Shrugs
Chin ups

Friday
Back Squats
Bench Press
Dips
Chin ups

Saturday
Trap Bar deadlifts
Shrugs
Reverse Hyper


Explained

I have previously avoided a setup like this for fear of inadaquate recovery from hitting certain bodyparts 4 times a week. I have since come to the conclusion that if the overall volume is the same, then the ability to recover and the training effect will likely be greater if spread over 4 days. This may look like a lot, but if you think about, its roughly the same amount of volume as all my previous lifting cycles, just every workout is a full body workout. I have cut out most of the accessories, and most of whats left is just the bear minimum.

I am not going to commit to exact rep ranges on accessories or even the main lifts, I am gonna take this by feel until I get a good idea of how this type of training will work for me.

[LegosInMyEgos]

here is the 455 set u requested bomb

[BombDonald]

Doesn't look that bad. You just seem hesitant. Gotta commit to the descent.

[LegosInMyEgos]

Doesn't look that bad. You just seem hesitant. Gotta commit to the descent.

It ruins the bouncy out of the hole. How fix?

[BombDonald]

It ruins the bouncy out of the hole. How fix?

Practice.

[LegosInMyEgos]

Practice.

Aren't sleeves for people who want a short cut? Kinda contradictory.

[josh120]

Hey LIME, what type of hand placement do you use on your front squats?

[Blizzard589]

Why do you squat so high?