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.
Thread: The Russian Made Me Do It
12-06-2010, 06:01 PM #1
The Russian Made Me Do It
12-06-2010, 06:03 PM #2
12-06-2010, 06:05 PM #3
12-06-2010, 06:14 PM #4
12-06-2010, 06:14 PM #5
12-06-2010, 08:18 PM #6
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.
12-06-2010, 08:19 PM #7
12-07-2010, 10:16 PM #8
12-07-2010, 10:36 PM #9Eternal Gym Rat, Student Physical Therapist. None of my post content should be taken as medical advice. Ask your doctor/PT.
Best Gym Lifts: 525/370/660 440 FS 265 OHP @203
I lift weights for fun
12-08-2010, 12:08 PM #10
12-08-2010, 03:09 PM #11
12-10-2010, 01:27 PM #12
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
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.
12-11-2010, 01:28 PM #13
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
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.
12-11-2010, 09:32 PM #14
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.
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
12-12-2010, 07:31 PM #15
12-13-2010, 10:27 PM #16
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.
4x9@285 would have been a walk in the park. Got it done.
**** my back!!!!!
12-13-2010, 10:42 PM #17
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.Eternal Gym Rat, Student Physical Therapist. None of my post content should be taken as medical advice. Ask your doctor/PT.
Best Gym Lifts: 525/370/660 440 FS 265 OHP @203
I lift weights for fun
12-13-2010, 10:49 PM #18
12-14-2010, 04:41 PM #19
12-14-2010, 07:04 PM #20
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 manhttp://forum.bodybuilding.com/showthread.php?t=172642181
12-15-2010, 02:11 PM #21
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.
135x10+bouncy in the hole things (thanks to Danny)
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.
12-15-2010, 06:49 PM #22
12-15-2010, 07:44 PM #23
12-15-2010, 08:22 PM #24
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
12-15-2010, 08:44 PM #25
12-17-2010, 03:41 PM #26
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.
Bar X a lot
135 x 10
225 x 5
275 x 3
325 x 5x7
12-17-2010, 07:24 PM #27
12-18-2010, 03:12 PM #28
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.
Warm up, I forgot what I did.
Lots of foam rolling my back between sets.
12-18-2010, 11:31 PM #29
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
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
Day 3 Upper
Speed bench 8x2 with weight and bands
Floor press to top set of three with weight and bands
Kroc rows 3x10
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
12-18-2010, 11:35 PM #30
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