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  1. #1
    Registered User Hercul3s's Avatar
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    Highland Hercul3s - A Scotsman throwing around some tin (Videos coming)

    Hello chaps,

    I've recently started training a little more seriously and I thought what better way to keep me motivated than to post my progress up here and hopefully get some support and advice from some strong bros.

    As many young lifters do, I started out training following no real routine and focusing on 't-shirt' muscles. Now I'm a bit older and realise that being a CurlBro isn't cool, so gone are the days of endless preacher curls and decline bench - now is the time to get swole!

    Here are my current lifts -

    Squat - 155kg (A2G)
    Bench - 140kg
    Deadlift - 205kg

    My short-term goal is to get into the '3, 4, 5' club; benching 140kg, squatting 180kg and deadlifting 220kg. I hope to achieve this within the next few months.

    I aim to update the thread with log updates and videos relatively frequently.
    Last edited by Hercul3s; 01-21-2013 at 02:52 PM.
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  2. #2
    Registered User Hercul3s's Avatar
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    So, you join me at the beginning of week 3 of my current program - the infamous Smolov Jr!

    I used this calculator to get my routine sorted -

    http://www.joeskopec.com/smolov.html

    Today was 4 sets of 9 of 122.5kg squats.

    The squats went up, just. I feel like the routine is suited to me very well, I'm progressing and only just finishing the last few reps of every set of each workout.

    I've also decided to start Smolov Jr for bench as well. Mr Smolov advocates taking a two week break between finishing Smolov Jr and full Smolov, so I figure if I start Smolov Jr for bench 1 week before the end of the squat cycle I will finish it just as I'm going to begin the full Smolov routine (Smolov Sr?)

    Bench today was 4 sets of 9 of 100kg (the calculator prescribed 4x9 of 96kg but my gym doesn't have small enough weights to do that and I didn't want to drop below the prescribed weight)

    I took pretty short breaks in between sets, around 60s or so, and it was definitely harder because of that., nevertheless all the reps went up and day one is completed.
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  3. #3
    Registered User Hercul3s's Avatar
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    Smolov:
    Squat day 10 - 5x7 130kg
    Bench day 2 - 5 x 7 102.5kg

    Another gruelling workout! The program is working wonders though, my A2G 3RM on squats 2 weeks ago was 130kg and today I managed 5 sets of 7 of that weight as if it was nothing (it was actually fuarking difficult but every rep went up without hassle)

    The bench workout went great as well, the weight felt a little too easy though, so for the last set I did 7x110kg for fun. I don't imagine this will ruin the program and I'll stick to the prescribed weights next time.
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  4. #4
    Registered User original0517's Avatar
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    what programs did you do before these? or were you just doing whatever you felt like doing that day? im assuming you had somesort of schedule since you're pretty jacked as is (no homo) Currently taking any supps? if the program goes into lower reps with heavier weights think about taking longer breaks inbetween sets. keep at it bro


    edit: also whats your split lookin like during the week?
    Last edited by original0517; 01-23-2013 at 06:54 PM.
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  5. #5
    Registered User Hercul3s's Avatar
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    Originally Posted by original0517 View Post
    what programs did you do before these? or were you just doing whatever you felt like doing that day? im assuming you had somesort of schedule since you're pretty jacked as is (no homo) Currently taking any supps? if the program goes into lower reps with heavier weights think about taking longer breaks inbetween sets. keep at it bro


    edit: also whats your split lookin like during the week?
    Hey bro,

    My split currently is as follows

    Mon - Squat/ Bench
    Tue - Upper Back
    Wed - Squat/Bench
    Thur - Cardio
    Fri- Squat/Bench
    Sat - Squat/Bench
    Sun - Upper Back

    I'm not deadlifting at all; the smolov squat sessions are pretty taxing on your lower back. My upper back is definetely a weak spot though, so you can see I hit it twice a week in an effort to bring it up.

    Supplement wise, I don't take much except a lot of whey (I'm a student so other sources of protein can get quite expensive) I usually have around 3 triple-scoop shakes a fay, 2 litres of milk and then whatever food I want.

    In saying that, yesterday I got a bit carried away and ordered £100 worth of supplements, I bought 1kg of beta alanine, 1kg of creatine, 5kg of whey and some caffeine for energy - I've got high hopes for the b alanine and creatine, apparently they are two of the most well researched supplements, apart from whey, which provide consistent results.

    Before this I've done a lot of 5x5 which worked wonders and I experienced great gains doing that. I would just do 5x5 on one of the main lifts, and then lots of volume of bodybuilding type exercises after that.
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  6. #6
    Registered User Hercul3s's Avatar
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    Back again from another Smolov workout!

    Today was
    Squat day 11 - 7x5 137.5kg
    Bench day 3 - 7x5 110kg

    The bench sets were a piece of cake, so I decided to try pause-benching on the last few sets - everything went smoothly.

    THe squats were brutal. Smolov really isn't for the faint of heart! The first set alone was difficult, so you can imagine how the next 6 were. Every rep went up in the end, and I felt all the better for it.

    I'm considering adding an extra week onto the Smolov squat cycle, I feel like it will be really brutal but the thought of an extra 5kg on every rep is too tempting to miss.
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  7. #7
    Registered User Hercul3s's Avatar
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    I've had 2 workouts since I last logged, and there were as follows.

    Smolov Jr
    Squat day 12 - 10x3 145kg
    bench day 5 - 4x9 105kg

    Bench was easy as pie, and the squats all went up smoothly which I was pretty surprised about!

    So my first Smolov Jr squat cycle is over, and all I can say is that I'm amazed. My 3RM was around 135kg 3 weeks ago, and yesterday I managed 10 sets of 3 of 145kg, hopefully this will translate into a big new PR.

    I think I'll wait until Thursday or Friday before I test my new 1RM and hopefully I'll be able to get a video of it.

    Also, today I went in and did a few deadlifts (haven't pulled in 3 weeks) My deadlift is a little stronger which I'm happy about, I was worried it would drop due to me neglecting it so I'm very pleased that there is improvement there, if only a little.
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  8. #8
    Registered User Hercul3s's Avatar
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    Smolov Jr - Bench day 6 - 5x7 112.5kg

    The first 3 sets went up easily, I lost my balance during the 4th set and really had to grind the last 2 reps out. Took a longer rest before the last set and every rep went up strong.

    So far so good!

    Going to test my new squat 1RM on Friday and will video it.
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  9. #9
    Registered User Hercul3s's Avatar
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    Just back from new squat 1RM test day...


    Huge PR! 172.5kg (380lbs) A2G. Unfortunately this is how the video turned out, but still - very, very happy!

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  10. #10
    Registered User Hercul3s's Avatar
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    Smolov Jr Squat Cycle Number 2 - Road to 180kg

    So earlier this week I started another Smolov Jr cycle, with the goal of hitting 180kg A2G (Current PR 172.5kg)

    Tuesday was 4x9 120kg
    Today (Wednesday) was 5x7 130kg, all lifts went according to plan and I'm feeling strong(er)
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  11. #11
    Registered User Hercul3s's Avatar
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    Smolov Jr Squat cycle 2 - Day 5

    4 x 9 130kg

    So today was the hardest day of either cycle I have done, maybe it's because the increases in weight are beginning to get near my max performance, or perhaps because I went to the gym straight after rugby practice. Either way, today was seriously unpleasant - set 3 lasted well over a minute due to the long pauses I was having to take, every rep went up though and I'm really happy about that.

    See you in a few days.
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  12. #12
    Registered User Hercul3s's Avatar
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    Smolov Jr Squat Day 6

    5 sets of 7 reps 140kg

    Really f*cking heavy but every rep went up, had to wear a belt on the last set as my upper back was rounding.

    Tried some bench 1RM's for fun.

    Hit 140kg with relative ease and then failed on 150kg. Soon.jpg
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  13. #13
    Registered User Hercul3s's Avatar
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    Smolov Squat Jr - Day 7

    7 sets, 5 reps 145kg

    My glutes are fuarking sore.
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  14. #14
    Registered User Hercul3s's Avatar
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    Smolov Squat Day 8

    10 sets, 3 reps 155kg

    Only managed 9 sets and failed on the last rep of that set - don't think I ate properly and potentially hadn't recovered from rowing the day before.
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  15. #15
    Registered User Hercul3s's Avatar
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    PR Day!

    Baring in mind I failed on my last 2 sets on the last Smolov Jr day I did, I decided that running two Smolov Jr cycles back-to-back may have been a bit ambitious so I went for some PRs today so I can start a less intense routine for a while.

    Squat - 185kg (PR!!!)
    Deadlift - 200kg (5kg off PR)
    Bench - 145kg (Current PR, 10kg of all time PR)

    530kg total - I'm pretty happy!
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  16. #16
    Registered User Hercul3s's Avatar
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    Stronglifts 5 x 5

    Now I'm finished with Smolov Jr for the time being, I've decided to try out the Stronglifts 5x5 routine. I'm aware it is a 'beginner' routine, but I'm not perturbed by that and I certainly don't think myself too experienced to do a routine of its nature. I will be altering the routine a little to place more emphasis on my weak points - my lower back and my hamstrings.

    For those of you who are not familiar with the routine already, it follows a workout pattern of two alternating workouts, 'A' and 'B', carried out 3 times a week.

    Workout A

    Squats 5 x 5 (Olympic, ass to grass)
    Bench 5 x 5 (paused, powerlifting style)
    Bent-Over Row - 5x5

    (I will be adding Romanian Deadlifts 5x5 to this day)

    Workout B

    Squats 5 x 5
    Behind The Neck Press 5 x 5
    Deadlift 1x5 (5 sets ramping up to one 5RM set) (Done wearing Olympic lifting shoes with a strong emphasis on form)

    (I will be adding Pull-Ups 5x5 and Glute-Ham Raises 3 x 10 to this day)

    Starting 1RMs for this Program

    Bench - 145kg
    Squat - 185kg
    Deadlift - 200kg
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  17. #17
    Registered User Hercul3s's Avatar
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    And on to the log of my 1st day!

    SL 5x5 Day 1

    Workout A

    Squat 140kg 5x5 (Completed +2.5kg next time)
    Bench 110kg 5x5 (Completed +2.5kg next time)
    Bent Over Row 5x5 (Completed +2.5kg next time)
    Deadlift 1x5 150kg (Completed +2.5kg next time)

    The deadlifts were a lot harder than normal as I wore Olympic lifting shoes and made 100% my back was completely neutral. I can't lift as much with this form, but I feel it will be beneficial in the long run.
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  18. #18
    Registered User Hercul3s's Avatar
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    SL Workout B

    Squat - I was supposed to do 5x5 but I wanted to try a few singles near my 1RM again; I wanted to hit 180kg lower than I did the time before. Managed a proper A2G 180kg squat with a belt.
    Behind the Neck Press - 50kg 5x5 (+2.5kg)
    Deadlift - 1x5 152.5kg (+2.5kg)
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  19. #19
    Registered User Hercul3s's Avatar
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    SL Workout A

    Squat - 5x5 142.5kg (+2.5kg)
    Bench - 5x5 112.5kg (+2.5kg)
    Row - 5x5 82.5kg (+2.5kg)

    Romanian deadlifts - 3x5 100kg
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  20. #20
    Registered User Hercul3s's Avatar
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    SL Workout B

    Squat - 145kg 5x5
    Behind the Neck Press - 52.5kg 8x5 (felt strong so did a few extra sets)
    Deadlift - 1x5 155kg

    Power Cleans - 100kg 6x2, 110kg 2x2, 115kg, 2x1

    Feeling strong and really enjoying the new regime, it's great to have a few weeks of lower volume (compared to Smolov) to recoup and regain motivation!
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  21. #21
    Registered User Hercul3s's Avatar
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    SL Workout A

    Squat - 147.5kg 5x5
    Bench - I got involved in a 1RM with some of the rugby team so I didn't do the prescribed weights :/ Hit 145kg for a single though
    Bent-Over Row - 85kg 5x5

    I also got into a deadlifting competition with the same group of guys, hit 210kg for a PR!
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  22. #22
    Registered User Hercul3s's Avatar
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    I had a chat with one of my mates about my experience with Smolov Jr and he's managed to convince me to do a cycle of it with him, but for deadlift...

    Now, I know that a lot of guys will say this is a seriously bad idea and that is will be far too much volume and that recovery will be almost impossible, but I'm a bit of a stubborn fool when it comes to these things and I really like trying things for myself before I make any assumptions about programs/ training etc. So I will be a bit of aguinea pig for the next three weeks, and hey - it might work!

    Either way, I will come out wiser or stronger at the end of the cycle.
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  23. #23
    Registered User Hercul3s's Avatar
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    Smolov Jr bench and Deadlift - Day 1

    Today was the first day of my 3 week cycle. I'm not training alone this time, which is nice!

    I input my maxes into the Smolov Calc as
    Bench - 140kg (true max 147.5kg currently)
    Deadlift - 190kg (true max 210kg with a questionable lockout)

    So, my reps today were

    Bench - 4x9 100kg (easy!)
    Deadlift - 4x9 135kg (very tiresome, but not too taxing)

    Finished up with some pull-ups and cable front-raises.

    Bring on the next 3 weeks!
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  24. #24
    Registered User Hercul3s's Avatar
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    Smolov Jr - Deadlift & Bench days 2 and 3

    Day 2

    Deadlift - 5x7 145kg
    Bench - 5x7 105kg

    Day 3

    Deadlift - 7x5 155kg
    Bench - 7x5 112.5kg


    All going well!
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  25. #25
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    Day 4

    Deadlift - 165kg 10x3
    Bench - 120kg 10x3

    Pretty tough going today! Deadlifts were tiring but every one went up with decent speed. I think I'm going to make it through the whole program providing I continue to eat everything in sight.
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    Day 5

    Deadlift - 4x9 145kg
    Bench - 4x9 110kg

    'Rest day' in between

    Squats - singles, wearing a belt, going up to 180kg A2G just to try and make sure my legs don't forget how to do it!
    Tried some power cleans too - went up to 130kg (PR!)

    My back is absolutely minced!

    Day 6

    Deadlift- 5x7 155kg
    Bench - 5x7 115kg

    All is going well, although my back is really fatigued, not from the deadlifting but from the power cleans. Today's rest day was in great need.

    Hope all your training is going well!
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    Yesterday, day 7

    Deadlift 7x5 165kg
    Bench 7x5 122.5kg

    Deadlift was relatively easy, but the bench press is beginning to get pretty difficult.

    Today was the last day of Week 2, day 8 of the routine.

    Deadlift 10x3 170kg
    Bench 4x3 130kg

    The deadlift was challenging but doable, but the sets of bench were too much. I could feel the ligaments and tendons in my shoulders straining and my pectorals were feeling pretty temperamental so rather than carrying on and risking injury I decided to retreat and and live to fight another day.
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  29. #29
    Registered User Hercul3s's Avatar
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    So I haven't updated in a while, but I have continued the program.

    Today was the last day of week 3, the final week.

    Bench 10x3 135kg
    Deadlift 10x3 180kg

    All the reps went up relatively smoothly and I know my strength has increased a lot!

    Will test new PR's in the next few days.
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  30. #30
    Registered User Hercul3s's Avatar
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    i've tested PR's and the results are in!

    Starting bench max - 145kg
    Final bench max 155kg (+10kg in 3 weeks!)

    Deadlift starting max - 205kg
    Deadlift finishing max - 230kg (+25kg in 3 weeks!)

    Squat stayed the same at 180kg ass to grass.

    227kg Deadlift (got 230kg the day after)



    180kg squat and 155kg bench

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