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  1. #1
    Registered User csday924's Avatar
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    The Russian Made Me Do It

    I was told to start a log so here it is.

    Smolov starts in 30 min with my 1rm set at 380. My actual max is 396lbs. I was going to wait until next week to start Smolov but it was squats or home work, what would you do.

    Today 4x9@265 should be a walk in the park. Week three looks like hell though.

    O and I competed two days ago.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  2. #2
    Nattysaurus KevinAlvarez123's Avatar
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    week 2 was the hardest imo
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  3. #3
    Registered User csday924's Avatar
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    Originally Posted by KevinAlvarez123 View Post
    week 2 was the hardest imo
    Most of the weights in week three I have never done more than a set of three with. My squat has jumped 80lbs in the last 14 weeks for various reasons and I am still getting use to the weights.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  4. #4
    Nattysaurus KevinAlvarez123's Avatar
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    Originally Posted by csday924 View Post
    Most of the weights in week three I have never done more than a set of three with. My squat has jumped 80lbs in the last 14 weeks for various reasons and I am still getting use to the weights.
    well if you complete this then that would be pretty impressive! good luck
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  5. #5
    Walrus Crew ChecksandGiggles's Avatar
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    Always trying to outdo me man. In on this-may the best Squatter win!
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
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  6. #6
    Registered User csday924's Avatar
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    Originally Posted by ChecksandGiggles View Post
    Always trying to outdo me man. In on this-may the best Squatter win!
    Your the one playing catch up. And if we both make it out alive we both win reguardless.

    4x9@265 not bad at all. What sucked was my legs pumped up right after the first set so the next three were a fight with the lactic acid. Also I have not done a squat above 5 reps since september so 9 was interesting.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  7. #7
    Registered User csday924's Avatar
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    Originally Posted by KevinAlvarez123 View Post
    well if you complete this then that would be pretty impressive! good luck
    The high rep sets are whats going to get me. I am fairly sure I could do the 3x10 on the third week now but 4x9 anything I hate.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  8. #8
    Registered User csday924's Avatar
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    Today was active recovery day.

    A lot of 12oz curls and pool. I went 36 out of 40, it was a good day. Second day of smolov tomorrow.

    P.s. I is drunk
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  9. #9
    Walrus Crew ChecksandGiggles's Avatar
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    Originally Posted by csday924 View Post
    The high rep sets are whats going to get me. I am fairly sure I could do the 3x10 on the third week now but 4x9 anything I hate.
    Yeah dude. I did 4x9 today, the first time in like a month and a half. I almost died. Plus was feeling like crap. Never thought I would shake like a little kid under such a small weight.
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
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  10. #10
    Registered User csday924's Avatar
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    Originally Posted by ChecksandGiggles View Post
    Yeah dude. I did 4x9 today, the first time in like a month and a half. I almost died. Plus was feeling like crap. Never thought I would shake like a little kid under such a small weight.
    We can only hope it is an up hill battle because my legs are still jacked for the 4x9. We will see if today is any better. I got off work early so I am going to go squat now.

    Today is 5x7 @ 285.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  11. #11
    Registered User csday924's Avatar
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    Todays battle with smolov was a lot better. First set felt tough but the rest were cake. I also lost count and may have done 6 set instead of 5.

    Mile walk to the gym.

    Today 5or6X7@285

    Speed bench
    8x2@135+monster mini's short. est 195 at the top.

    Mile walk home.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  12. #12
    Registered User csday924's Avatar
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    I pulled a page out of robs book and finished a lot better than I started. Sets 1-3 felt light but like **** at the same time for some reason. Sets 4-5 my mind started to wander which made these hard. Then I finally got to where I needed to be and ATG speed squated sets 6 & 7.

    Mile walk to the gym

    7x5@305

    Mile walk home, stopped at the gas station for a quart of chocolate milk.

    Also switched the weight around in the squat rack and faced out. I stayed a lot more up right than facing the mirror, feels good man.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  13. #13
    Registered User csday924's Avatar
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    I survived the first week of smolov. After doing 10x3 I am starting to welcome 4x9. My whole body hurts in ways I haven’t felt in a long time but if I hit 425+ at the end of this it will be worth it. I am discovering smolov is a mental game. If I make the first set I can make them all the power is there just have to make sure I am too.

    Mile walk to the gym in the rain

    10x3@325

    No walk home. Rain was sideways at this point so I called my girlfriend and got a ride home.

    I ordered the sling shot and it came today while I was at the gym so I may go and play with it tomorrow and try to figure out how I want to use it in my training.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  14. #14
    Registered User csday924's Avatar
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    So I got tired of writting papers and went to the gym to try out my slingshot. That thing is F'ing wierd! It basicly threw the weight off of my chest while trying to break both of my arms, but it does work.

    Bench
    2x5@135
    2x5@185
    1x5@225
    2x10@225 with the sling shot

    Would have went for more but I did not have a spotter and it just felt wierd.

    Shoulder raise things frount, side, reverse.
    2x10 each way 20lbs

    Most I have done with these is 35's just wanted to take it easy

    Tate press
    1x10@20
    1x10@30
    1x10@40

    Curls
    1x10@20
    1x10@30
    1x10@40
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  15. #15
    Walrus Crew ChecksandGiggles's Avatar
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    Slingshot? Gear-whore.

    Nice job!
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
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  16. #16
    Registered User csday924's Avatar
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    Week 2

    Today was the second week of Smolov. I kept telling myself that this is going to be an easy day and to start with it was until the last rep on my second set where I did a 285lb good morning. My back has been sore since the meet and between work and Smolov it has gotten no rest. After the good morning I did what any 22 year old who is hell bent on stopping the second cold war would do, I kept squatting. Once I got done I wanted to cry while I put the weights away and it took me 10 minutes to change my clothes to leave. I am now icing by back and hoping it gets better by Wednesday.

    Good news
    4x9@285 would have been a walk in the park. Got it done.

    Bad News
    **** my back!!!!!
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  17. #17
    Walrus Crew ChecksandGiggles's Avatar
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    That's what they should have done back during the Cuban Missile Crisis, should have sent Khrustchev and Kennedy into the Squat racks...

    Hope your back is ok, keep icing that sh!t.
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
    Reply With Quote

  18. #18
    Registered User csday924's Avatar
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    Originally Posted by ChecksandGiggles View Post
    That's what they should have done back during the Cuban Missile Crisis, should have sent Khrustchev and Kennedy into the Squat racks...

    Hope your back is ok, keep icing that sh!t.
    It is feeling better after 20 minutes of ice. I am going to go get icy hot before I go to work tomorrow. Was going to name the Log "Ending the cold war one squat at a time". that or do some spin off of Rocky 4.
    540/308/562 = 1410 @165 Raw classic
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    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  19. #19
    Registered User csday924's Avatar
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    Floor press
    Bar+bands est. 60lbs resistance X 10
    2x10@135+bands
    2x10@185+bands
    2x5@205+bands
    1x2@225+bands

    CGFP
    2x10@135+bands

    Had a PT try my bands out now he is going to buy some. Going to ice my back some more and go win money playing pool tonight.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  20. #20
    Nattysaurus KevinAlvarez123's Avatar
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    Originally Posted by csday924 View Post
    Today was the second week of Smolov. I kept telling myself that this is going to be an easy day and to start with it was until the last rep on my second set where I did a 285lb good morning. My back has been sore since the meet and between work and Smolov it has gotten no rest. After the good morning I did what any 22 year old who is hell bent on stopping the second cold war would do, I kept squatting. Once I got done I wanted to cry while I put the weights away and it took me 10 minutes to change my clothes to leave. I am now icing by back and hoping it gets better by Wednesday.

    Good news
    4x9@285 would have been a walk in the park. Got it done.

    Bad News
    **** my back!!!!!
    damn man sounds like you injured yourself...

    Second workout of week two I definitely strained or slightly tore something in my back and was in extreme pain with a barbell on my back.

    I just took pain killers and would work out anyway since I could still squat through the pain.

    But honestly it was an awful decision and the injury lingered for 4 months, be careful man
    Training log : http://forum.bodybuilding.com/showthread.php?t=129738543
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  21. #21
    Registered User csday924's Avatar
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    Originally Posted by KevinAlvarez123 View Post
    damn man sounds like you injured yourself...

    Second workout of week two I definitely strained or slightly tore something in my back and was in extreme pain with a barbell on my back.

    I just took pain killers and would work out anyway since I could still squat through the pain.

    But honestly it was an awful decision and the injury lingered for 4 months, be careful man
    I don't think I am injured just over worked. Starting smolov the week before finals, two days after a meet, and working a labor job is not the best combo for smolov. Ice and rest helped a lot.

    Today was 5x7@305. I realized that on monday my form was breaking down, I was standing to wide, and my belt was to lose so today I fixed all issues and squats went much smoother.

    Bar x10
    135x10+bouncy in the hole things (thanks to Danny)
    225x5
    275x5
    305x5x7

    Had the same PT who used my bands yesterday work in with me while squatting. My back is still sore as hell but not anything like Monday night. I also gave my old belt to the only other guy in the gym who squats to depth.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
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    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  22. #22
    Walrus Crew ChecksandGiggles's Avatar
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    Originally Posted by csday924 View Post
    I also gave my old belt to the only other guy in the gym who squats to depth.
    Epic, man. That's awesome.
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
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  23. #23
    Registered User csday924's Avatar
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    Originally Posted by ChecksandGiggles View Post
    Epic, man. That's awesome.
    He's a really nice guy. Comes in almost everyday does whatever he wants and enjoys himself. He also squats almost everytime he is there and I have seen him do good mornings on purpose.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
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  24. #24
    Registered User breathinglife's Avatar
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    Keep up the squatting. Ice baths are definitely the way to go.

    Foam rolling, stretching, and icing every day will make a bigger difference than you might think.
    637/390tng/615 - belt/wraps, best gym lifts.
    600/370/600 - best competition lifts.
    575/330/560 - best competition lifts at 181 raw.
    "I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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  25. #25
    Registered User csday924's Avatar
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    Originally Posted by breathinglife View Post
    Keep up the squatting. Ice baths are definitely the way to go.

    Foam rolling, stretching, and icing every day will make a bigger difference than you might think.
    Thank you for the support and advice. I am just learning foam rolling and it helps, I usually roll my back between sets. Going to get my ice pack now that you reminded me
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  26. #26
    Registered User csday924's Avatar
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    Got to the gym today and as I was walking to the locker room one of the regulars asked me “what are you going to squat today. . . . 9000lbs”? Made me laugh my ass off.

    Just when I thought this was easy it became the hardest squat session I have ever done. 7x5@325 FML. I have felt beat down all week and today I thought I was going to die after set one but I was more mentally in my work out than I have been in a long time and got through it. After I got home I started icing my back and felt like I was floating for 45 minutes while I was laying on the couch.

    Today I also wrapped my knees with band aid brand wraps (thanks Hickson) and they made my knees feel a lot better without adding to my squat.

    Workout
    Bar X a lot
    135 x 10
    225 x 5
    275 x 3
    325 x 5x7
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  27. #27
    Walrus Crew ChecksandGiggles's Avatar
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    Yeah man I did 7x5 today too and it was pretty nightmarish for at least part of it. Keep on pushing.
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
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  28. #28
    Registered User csday924's Avatar
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    Originally Posted by ChecksandGiggles View Post
    Yeah man I did 7x5 today too and it was pretty nightmarish for at least part of it. Keep on pushing.
    Thanks man.

    Today was the first day I missed a rep. I unracked the weight, walked it out and it slipped so I reracked it. I should have stopped for a minute but I just unracked it again, walked it out and stapled myself to the safeties. This all happened on set four which motivated me for the rest of the day. All I could think of is Fck I do not want to do that again.

    Smolov is really starting to beat me up. I have bruising on both of my hips from my belt, I burst capillaries in a few of my fingers from gripping the bar so hard, and now I have calluses on my back from the bar. Also I now love ice baths.

    Next week I am going to lift Tuesday, Thursday, Friday, and Sunday because of Xmas, more rest, and a job interview on Monday.

    Workout
    Warm up, I forgot what I did.
    10x3@345
    Lots of foam rolling my back between sets.
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  29. #29
    Registered User csday924's Avatar
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    What I am planning on doing after Smolov is breaking my training up into six week blocks. I learned from Smolov that I do not push my squats hard enough without having numbers to hit but bench and DL I will kill myself on. I am breaking up my DL to see if over loading the top and bottom work better than just pulling.

    This is only an idea and I would appreciate any and all feedback.

    Day 1 Upper
    BP to top set of 3 then ad sling shot and keep going
    Rows 3x5
    Dips 3x5
    Tate press 3x10
    Reverse flys 3x10

    Day 2 Lower
    Squat either 5x5 or work off of the chart C&G made
    Speed pulls 8x2 weight and bands
    Reverse hypers 3x10
    Abs 3x10

    Day 3 Upper
    Speed bench 8x2 with weight and bands
    Floor press to top set of three with weight and bands
    Kroc rows 3x10
    BB OHP
    Gun show

    Day 4 Lower
    Deficient deads off of a aerobic box top 3x3
    Reverse band pulls top 3x3
    Front squat 5x5
    Farmers Carry 3-5 trips
    Abs3x10
    540/308/562 = 1410 @165 Raw classic
    540/335/600 = 1475 @ 181 Raw classic
    630@175 Dl Nas record holder
    Log, The Russian Made Me Do It: http://forum.bodybuilding.com/showthread.php?t=129740873
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  30. #30
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    Just swinging by to say good luck!
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