Doughnutgut to peanutgut to washboardgut.. Is it possible???

[GKC45]

Bummer about the DOMS and the electric arse. It sounds like you have a plan to conquer it.

[hostelmaniac]

busted up laughing when i read "my ass cheek fell off"


lmaoo

[RT1957]

Sorry to hear of the problems.....I usually get heat from everyone for altering programs.....I think you understand now why that first week is in there......Go do it

[geek23ka]

i was squatting a few times a week before i started because of a different program i was on. maybe next week you could squat to near-max singles a couple times, and two days of volume work to transition into 200(!!) or so squats a week. it might help.

on that note, after week 2, i wake up today with my left knee tight and my hip flexors super cranky. this program is a real as*hole program! super mean. i have lots of foam rolling ahead of me. and i am wondering if i will survive.

[doughnutgut]

Take care of your ass is something I never thought I'd say to another guy.


no homo seems appropriate here



Monday it is. Eat, rest, work ridiculous hours and squat like hell next week.

Stiffer than Ron Jeremy right now. But not in the same area.

Acclimatizing is all that was needed to prevent this from happening. I was all for giving it a go. Even got up early and drove before work. Could not even get in and out of the car with ease.

We all love a trier. Just not an old ******* moaner.

Rest big man and kill it monday

Cheers. Subsided by then I hope.

Literal bummer DNG, but see where u are coming from. Going from once a week to 4 is a huge transition. I don't think I could squat 2 times a week nevermind 4! To Monday with Ya!

The program is not even that hard in the working up to the test day IMO. It is just I chose to start a week later than it states. So missing out on the proper warmup phase has ended up biting me in the arse.

Monday. MONDAY.

Sorry to hear that DNG.

Maybe a spot of yoga?

I pissed laughing mate sorry.

I try to lift. Also keep the warming up nice and simple. Even cool down. But yoga is a first heard within this journal. And hopefully the last.

Next I will be advised to take up knitting. (again)

Bummer about the DOMS and the electric arse. It sounds like you have a plan to conquer it.

Thunder thighs. Literally mate.

Always have a plan b. HATE to have to write up about failure. But there is simply nothing I can do other than tell lies. And that just aint happening.

busted up laughing when i read "my ass cheek fell off"


lmaoo

Still looking for it. Today I must have dropped at least 10 items on the floor. Each item got kicked under the bench or table. Will retrieve them at a later date when I can move correctly.

Sorry to hear of the problems.....I usually get heat from everyone for altering programs.....I think you understand now why that first week is in there......Go do it

Yup, your right Ron. Ego took over. I may only be 38 in some peoples eyes. But I have been around the block and I need to realize that I aint no supple athlete.

FWIW. If I had of squatted today with even one set of the 5x7. I would not be posting for a LONG time. I am so tight right now. I would have snapped. I am glad the feels came at the start and not on a working set.

i was squatting a few times a week before i started because of a different program i was on. maybe next week you could squat to near-max singles a couple times, and two days of volume work to transition into 200(!!) or so squats a week. it might help.

on that note, after week 2, i wake up today with my left knee tight and my hip flexors super cranky. this program is a real as*hole program! super mean. i have lots of foam rolling ahead of me. and i am wondering if i will survive.

The program is set in stone Geek. Here. http://www.smolovjr.com/smolov-calculator/

I have run the program for bench a few months back. But I NEVER get upper body DOMS like I do in my legs.

As the numbers of 125kilo punched in is VERY conservative for me. There is no real chance of failing the first part of the program. Apart from injury. It is the final part after my new max is used. Then chit gets real.




Highlight here. I am not injured. DOMS is not an injury. It is a hindrance to me being able to freely move about. I do not know the ins and outs of how others find them Or as the difference between your doms and mine.

Some may only ever get light doms. I always get severe lower body doms. EVERY cycle of 5.3.1 has had me weekly without even being able to run out of the way of a vehicle in the road.

We can all say. Yeah. Suck it up buttercup. Man up. Blah blah. Well I assure you. If I was able to produce a squat with correct ROM today. I would have ground my session out.

But in this case. I simply had no choice but leave licking my wounds.

[geek23ka]

oh god, no. suck it up is a terrible idea for DOMS like that. i get those and they HURT. like terrified to sit on the potty or go down a step i was just suggesting going back a step, and ramping up to the program with a week of more frequent (but less volume) squatting, so you can get over the DOMS of the sudden increase before you start the program. KWIM? maybe i am terrible at explaining myself.

i might have to stop r/t injury. sitting here with a tight knee and painful hip flexors and bursa. sucks.

[doughnutgut]

oh god, no. suck it up is a terrible idea for DOMS like that. i get those and they HURT. like terrified to sit on the potty or go down a step i was just suggesting going back a step, and ramping up to the program with a week of more frequent (but less volume) squatting, so you can get over the DOMS of the sudden increase before you start the program. KWIM? maybe i am terrible at explaining myself.

i might have to stop r/t injury. sitting here with a tight knee and painful hip flexors and bursa. sucks.

Sorry Geek. I was not being cheeky. I just come over a tad nonchalant at times.

I appreciate you coming in here and helping out.

[thehobbes]

Quick update.

No smolov today. My asscheek fell off.

LMAO better webmd that one for some guidance. Hope you're feeling better soon bro-ham.

[RT1957]

Yup, your right Ron. Ego took over. I may only be 38 in some peoples eyes. But I have been around the block and I need to realize that I aint no supple athlete.

FWIW. If I had of squatted today with even one set of the 5x7. I would not be posting for a LONG time. I am so tight right now. I would have snapped. I am glad the feels came at the start and not on a working set.

Well it didn't take long for you to wise up and know to rest.....If it makes you feel any less pussified....I didn't squat today either......had a long day came home took a long nap and the body screamed it had enough for the day....so tomorrow AM I'll get up and do it....I'll just drop my extra leg day this week....no big deal...it's an extra day.....

From what I have in my smolov excel sheet it looks like there's 3 days of lunges in that first week....are you going to do those too....

[SteveWright1]

we apologize for this temporary interuption and normal service will be resumed as soon as possible

which means next week Leigh will once again be pushing himself to the limits thanks to a certain Russian and the fact he has journalled about doing it

[sonnydfrizzy]

Hollly moly DnG is a beast. Imma start calling him SwolerBear. Srs.

Does he want to push his body into the ground and bury it before his death? Sheessh. Bulk of peace. keep it up old man

Oh and I made a log: http://forum.bodybuilding.com/showth...hp?t=164650731

[ironwill2008]

My asscheek fell off.

Don't ya just hate when that happens?

[2am]

Did you manage to reattach your ass cheek mate?


Some solid logging & lifting going on up in here... keep it up.

[eddied27]

Nice work! DOMS now my issue when it hadn't been before. BCAA'S helped me. Also, DC stretches right after training. Different and a little excessive but they kept soreness/tightness away for next session. Saw someone in hear running DC so he may be able to speak to them as well.

Intensemuscle . com has ton of DC info. Search for "extreme stretches" and you'll find a decent one for quads that may also help with glutes the way they're done. Broomstick stretches for shoulders honestlu saved my rotator cuffs. Have an old journal on here where I did DC, 5X5, Box squats, etc.

Gonna peek through rest of your journal if you don't mind. Love seeing heavy work.

[penny0527]

Supplements have given me significant relief from DOMS

[yaaar]

Day 1 of smolov killed the DNG? Oh no! Looking forward to next week, I'm starting back up tomorrow as well.

Sorry 'bout the ass cheek, mate.

[Daniel0636]

Sorry to hear about the DOMS man! I have a friend who recently ran smolov and I don't know how he got through it, the volume is insane. Gotta respect you for doing it man.

[OzChops]

In for the Smolovian pain, but not the a$$ pain.

Feel better, then smash it.

[doughnutgut]

LMAO better webmd that one for some guidance. Hope you're feeling better soon bro-ham.

Brb, checking up on lost ass cheek on the tinterwebs and finding out I have Ebola.




Knit me a bra please Hammie. And something to get this sand out of my thong.

Well it didn't take long for you to wise up and know to rest.....If it makes you feel any less pussified....I didn't squat today either......had a long day came home took a long nap and the body screamed it had enough for the day....so tomorrow AM I'll get up and do it....I'll just drop my extra leg day this week....no big deal...it's an extra day.....

From what I have in my smolov excel sheet it looks like there's 3 days of lunges in that first week....are you going to do those too....

I am just using the smolov sites calculator. Will be easier for me to just open my phone and crack on Ron.

As for lunges. I seen them somewhere. I also read on an old Smolov thread in this site about acclimatizing to the regular squatting. Lunges for a good stretch.

I am going to run the phase in program along with rolling and low rep work at the end. See if my body adjusts and relieves the DOMS.

we apologize for this temporary interruption and normal service will be resumed as soon as possible

which means next week Leigh will once again be pushing himself to the limits thanks to a certain Russian and the fact he has journalled about doing it

I should of kept quiet Steve. Attention in here from fuking up is quite high right now. FML.

Hollly moly DnG is a beast. Imma start calling him SwolerBear. Srs.

Does he want to push his body into the ground and bury it before his death? Sheessh. Bulk of peace. keep it up old man :-)

Oh and I made a log: http://forum.bodybuilding.com/showth...hp?t=164650731

Strong journal plug Sonny.

This old man may be old in your eyes. But he can still wreck your young ass you cheeky kunt. Oh and I subbed.

Don't ya just hate when that happens?

Brb pressing report. Only for Bill to deal with the report of his own post. Thus resulting in me getting the hammer. Lose, lose scenario for me now.

LOL I suppose everyone loses an ass cheek every once in a while. I seem to have lost my man card at the same time.

Hope I find it soon.

Did you manage to reattach your ass cheek mate?

Some solid logging & lifting going on up in here... keep it up.

It is better. Still hobbling. But should be gravy to go tomorrow. Where you been?

Nice work! DOMS now my issue when it hadn't been before. BCAA'S helped me. Also, DC stretches right after training. Different and a little excessive but they kept soreness/tightness away for next session. Saw someone in hear running DC so he may be able to speak to them as well.

Intensemuscle . com has ton of DC info. Search for "extreme stretches" and you'll find a decent one for quads that may also help with glutes the way they're done. Broomstick stretches for shoulders honestlu saved my rotator cuffs. Have an old journal on here where I did DC, 5X5, Box squats, etc.

Gonna peek through rest of your journal if you don't mind. Love seeing heavy work.

Hey. Thanks for popping in. I am going to pop into there before bed and have a gander. Appreciate the help.

Supplements have given me significant relief from DOMS

Something I have not done. I take fish oil and a multi daily. But other than that right now. Nothing else. Creatine is even stopped.

Day 1 of smolov killed the DNG? Oh no! Looking forward to next week, I'm starting back up tomorrow as well.

Sorry 'bout the ass cheek, mate.

Yup. DNG is DED. May rise tomorrow.

Sorry to hear about the DOMS man! I have a friend who recently ran smolov and I don't know how he got through it, the volume is insane. Gotta respect you for doing it man.

He got through it cos he was a man. Not a fanny pad like DNG. LOL. Burst wide open due to DOMS on the first day. What a wanka.

In for the Smolovian pain, but not the a$$ pain.

Feel better, then smash it.

See above.

Thanks Oz.

[Sen8or]

If your arse has fallen off with squats, lunges will introduce doms in places you didn't know existed.

[fittofattofit]

You'll be going from one set of DOMS t another for the first few weeks on Smolov, but your body will adapt and it will be more of a continuous ache That's why smolov works, it really keeps the legs under a continuous stress to grow. One of the main things is to feed the growth and go easy on any other lifting to save all your recovery for the legs

[2am]

It is better. Still hobbling. But should be gravy to go tomorrow. Where you been?

Banned, lol. I'm back in the gym and back logging though! das it!

[Flounderbout]

Oh Doughnut. What can I say? I guess this is my fault. I pressured you into going straight into it. And now look. I'm sorry. I just wanted my boy Doughnut to grow up to be a man.

Hope your missing ass cheek gets handed in at the lost property office...

Rest up, recover and then go again. But bear in mind that pretty much throughout Smolov you are never going to feel great. Some days I could barely move when I went in the gym. DOM's, fatigue, minor niggles. They all vie for your attention. Usually I would ease up once I got to about the third set! But you just have to try and discern between stuff that means you definitely shouldn't squat that day, and stuff that you have to push through. It is a difficult line to see I guess, and only you will know exactly where it is.

The other thing that will help is a really soft brush.






Much kinder when you are trying to get that sand out from under the bra-strap...

Srsly though DNG, don't push it and get hurt. Ain't no program yet invented that you can do when your shoulder is fecked and you only have 1 ass cheek...

[hostelmaniac]

Saw the vid ya just uploaded...

[fishpat86]

Both you and fitbro have broken your arses?

Something's going on here.

[yaaar]

I seem to have broken my ass cheek as well with that joker this morning. Damnit, i couldn't stop laughing while I was walking to work and my ass was in so much pain.

[Flounderbout]

Stealth Smolov is it now, Kevin Keegan?

Good for you man. Back on the horse...!

[doughnutgut]

If your arse has fallen off with squats, lunges will introduce doms in places you didn't know existed.

That is why I aint doing no stupid weigh lunges.

You'll be going from one set of DOMS t another for the first few weeks on Smolov, but your body will adapt and it will be more of a continuous ache That's why smolov works, it really keeps the legs under a continuous stress to grow. One of the main things is to feed the growth and go easy on any other lifting to save all your recovery for the legs

I am all up for aches and pains. Not disability. That is exactly the closest thing to describing how I was Andrew. Although I may also be a pussy. I was simply unable to even move one leg past the other in the correct manor. I looked like I had chit my nappy.

Guess I need a dose of man the fuk up.

Banned, lol. I'm back in the gym and back logging though! das it!

Resubbed. LOL. Troll ban I bet.

Oh Doughnut. What can I say? I guess this is my fault. I pressured you into going straight into it. And now look. I'm sorry. I just wanted my boy Doughnut to grow up to be a man.

Hope your missing ass cheek gets handed in at the lost property office...

Rest up, recover and then go again. But bear in mind that pretty much throughout Smolov you are never going to feel great. Some days I could barely move when I went in the gym. DOM's, fatigue, minor niggles. They all vie for your attention. Usually I would ease up once I got to about the third set! But you just have to try and discern between stuff that means you definitely shouldn't squat that day, and stuff that you have to push through. It is a difficult line to see I guess, and only you will know exactly where it is.

The other thing that will help is a really soft brush.






Much kinder when you are trying to get that sand out from under the bra-strap...

Srsly though DNG, don't push it and get hurt. Ain't no program yet invented that you can do when your shoulder is fecked and you only have 1 ass cheek...

LOL. I am personally responsible for my stupidity mate.

I did walk past a knitting shop in the market today and was contemplating popping in for a few yarns and some needles. For knitting, before you think otherwise.

I am up for pushing my limit. Just not for snapping up my chit. Gnome sayin.

I was that sore. I could not even ride a bike properly. Wait wot!!!!!

Saw the vid ya just uploaded...

Ninja.

Both you and fitbro have broken your arses?

Something's going on here.

Nah. Fitbro actually injured. I am just coming back from a serious case of fannyitis.

I seem to have broken my ass cheek as well with that joker this morning. Damnit, i couldn't stop laughing while I was walking to work and my ass was in so much pain.

I am really glad you done the joker. In fact I am also really glad you pushed out 5 at 225. I will also be so excited tomorrow with all of your posts in the journals because of your fingers being the only thing that work.

Nothing better than coming back from a bit of time off and pushing some heavy ASSED squats.

Stealth Smolov is it now, Kevin Keegan? :-D

Good for you man. Back on the horse...!

For how long though.

[doughnutgut]

Smolov

take 2

Phase in program.

125kilo starting point.

3X8X80

1X3X87.5

2X2X92.5

1X1X100


Warmed up, rolled, stretched.

Cooled down with 60s for a few sets slow and paused.

This is all.


Vid.

[Marius_Ursus]

Nice, deep squats, mate. Looked pretty easy for you, too.