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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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)
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)
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.
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)
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!
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!
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.
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.
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.
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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