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01-03-2013, 05:29 AM #811
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01-03-2013, 05:33 AM #812
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01-03-2013, 05:47 AM #813
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01-03-2013, 06:03 AM #814
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176120
Morning East Coast brahs! I'm up (and late! ) for my morning workout.
Lol hey bro
Hey Raigs! Nice to see you here
Yeah was wondering if someone would notice that curlbro getting a good back workout lol
Yup, the 191 was updated last week. Looking to put on some solid muscle this year and cut some fat as well.
Gotta run to the gym. Back in a few hours ...## chillin at home crew
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01-03-2013, 09:38 AM #815
What are you going to do with your other lifts while running Smolov? I assume you're putting deadlifts on hold until Smolov is over, right? What are you going to put in for a starting max? I have the spreadsheet saved somewhere if you need it.
No shame in coming in second place
Bring it onPowerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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01-03-2013, 09:50 AM #816
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176120
Thursday - January 03, 2013
Workout
Wide-Grip Lat Pulldown:
105x8
120x8
135x8
Barbell Bench Press:
45x10x2
135x5
165x3
195x3
225x3
245x2
275x3x2
- I didn't get good sleep last night and woke up tired. Didn't push these today.
Barbell Squat:
45x8
135x5
205x4
255x3
315x2
345x5
- Just get some work in while I continue the deload on squats
Pull-Up:
3x10
Notes
* I removed the supplements section because it's not really interesting unless I'm logging something specific. If I make any changes in that area, I'll be sure to mention it.
* If I feel strong on bench on Sunday, I may try to max. Otherwise, next week will be a deload on bench before starting an Advanced 5x5 program for it (and OHP).
* As mentioned, I will be kicking off the introductory microcycle of Smolov for squats this Sunday. The first week calls for three straight days of squats, working up to a single for 80% (day 1), 80% (day 2), and 90% (day 3). I'm using 390 as my training max. The first week is not bad, other than squatting three straight days lol.## chillin at home crew
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01-03-2013, 09:51 AM #817
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01-03-2013, 09:53 AM #818
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176120
I'll deadlift next week and the following since it's still the intro cycle. No deadlifting during the base mesocycle because I'm not a masochist
I'll be using 390 as my training max. Got a spreadsheet from somewhere, but this online one (http://www.joeskopec.com/smolov.html) works as well. I'll have to doublecheck the calculations just to be sure
Not yet. SwolenOne has I think.## chillin at home crew
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01-03-2013, 09:53 AM #819
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01-03-2013, 10:03 AM #820
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01-03-2013, 10:07 AM #821
good night sweet hips
smolov will pepper your angus but so worth it
now i see how the smolov comes into play
good luck brotha
what you did there, don't think i didn't see it
my man
XOXO lol
nicholascagetryingnottolaugh.jpg225OHP/315B/420S/505D
ongoing journal: http://forum.bodybuilding.com/showthread.php?t=134398851&page=1
"Strong people are harder to kill than weak people, and more useful in general."
-Mark Rippetoe
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01-03-2013, 11:10 AM #822
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01-03-2013, 11:47 AM #823
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01-03-2013, 12:44 PM #824
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176120
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01-03-2013, 01:24 PM #825
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01-03-2013, 01:33 PM #826
Good bro! I am basically running SMOLOV too. Only exception is the routine I'm running calls for a low weight first workout of the week with heavy DL's during the 4X a week cycle, but it follows the rest of the program. The calculations are the same and everything. This is the first week, so i'll basically be one week ahead of you. Used 365 as my squat max.
-New Log -
MASSularia, Versa-1, APE - VERS-ULARI-APE (I guess)
http://forum.bodybuilding.com/showthread.php?t=152957321&p=1048558251#post1048558251
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01-03-2013, 02:58 PM #827
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01-03-2013, 03:40 PM #828
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01-03-2013, 03:45 PM #829
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01-03-2013, 05:05 PM #830
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01-03-2013, 06:11 PM #831
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01-03-2013, 06:27 PM #832
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01-04-2013, 12:08 AM #833
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176120
Below is the layout of my next training cycle starting on Sunday.
* continue with Smolov or switch to TM
** switch to 1x5 if squats switch to TM; otherwise do nothing
Things To Note
- After maxing on squats following the base mesocycle of Smolov, I will decide whether to continue with Smolov or switch to the Texas Method. The answer will be based on whether I feel that I can get enough rest during the intense mesocycle for recovery. I'm leaning towards switching to TM since I don't normally get more than 6 hours of sleep a night and often less than that.
- During the base and max weeks, I won't deadlift at all. If I continue with Smolov, then I still won't deadlift.
- The Advanced 5x5 is a dual factor program that I've run with success in the past. It worked well to bring up my OHP and rows, and to bring my bench back up to the 315 level.
- In terms of weekly frequency:
squat - 3x to 4x/week
bench - 2x
deadlift - up to 1x
ohp - 1x
pendlays - 1x + other rowsLast edited by KenshinH; 01-04-2013 at 12:31 AM.
## chillin at home crew
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01-04-2013, 06:25 AM #834
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01-04-2013, 07:38 AM #835
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01-04-2013, 08:18 AM #836
Here is another possible squat program:
http://www.t-nation.com/readArticle.do?id=5499097Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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01-04-2013, 09:44 AM #837
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176120
It's dependent on how you pull, but some people have their DLs go up after Smolov even while not doing any pulling. If you're just obsessed with DLs ... then I can't help you
http://articles.elitefts.com/trainin...viving-smolov/
Lol
Is shaving your head of all stuble a daily routine?
Be explosive out of the hole ... there I said it.## chillin at home crew
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01-04-2013, 09:50 AM #838
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01-04-2013, 09:51 AM #839
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01-04-2013, 09:51 AM #840
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