Smolov and Smolov Accessories

[jubjub007]

Alright lets get into this **** show, i squatted up to 275x4 on canditos linear program, then ****ed up my ham/glute on sumo deads and had to take some time off. Thats pretty much all healed up now so why not do some smolov, right? Cause it fuking sucks? but i love it so far. Anyways, after hurting my ham i took my stance in on squat a little bit and began wearing some fancy smancy nike romaleos, as of right now i actually squat more flat footed (like in socks or vibrams) so im going to do smolov with the romaleos and if I still squat less in them im gonna retire them. After the lame injury i started squatting again and quickly got back to 275x1 on squats so as per general consensuses i lowered my max to input into smolov to 265, maybe i coulda lowered it another 10lbs but imma try not to be a pussy about it.
As of right now im on the last day of week 1, but I want to keep a log of how each day goes because if it goes really well Id like to run it again.

so i'll just quickly write up the first couple days
if you dont know smolov goes like this
day 1 mon
day 2 wed
day 3 fri
day 4 sat
repeat
mine started Sunday so all my dates are 1 earlier

Week 1-Day 1 Sunday
4x9 @ 195 (was supposed to do 185 but i read it wrong, great start)
did some delt work since i rather not do it on the later days of the week where theres a billion sets and im super tired

**** this program i didnt sign up for cardio that makes me wanna cry day 1, weight honestly wasnt bad but Im not use to doing anything past 5 reps really on squats so these def took it out of me. I feel like these are gonna be the worst days.

Week 1-Day 2 Tuesday
5x7 @ 200
Some back and bis since i wasnt too tired

well using the weight i was actually supposed to so this day was much easier than the other. 5 sets took a while, starting to realize how much of a power rack hog im gonna be at the gym, idgaf tho. I did notice my form kinda breaking down cause i was just trying to do the reps too fast to geth the sets over with, gotta slow it down a bit.

Week 1-Day 3 Thursday
7x5 @ 210

Damn, 7 sets was brutal, the weight wasnt bad (cause i normally do 5 or less reps) but it got pretty mentally taxing real quick, by set 5 and 6 you just wanna say **** it and stop, but it feels really good once you man up and finish it. Itll be interesting to see how these days go on the other weeks. Form felt on point.

Did some chest/tris work on Wed since it was a no squat day, worked up to 225x3, prob should have went lighter but eh. tfw benching more than squatting..... got a sick bro pump that Dom would have been proud of tho lol looking back so far on week 1 and i feel like it should have been easier at these weights, smolov really gets tough week 2 and 3..... im looking forward to it haha and im not looking forward to squatting 2 days in a row, ****ing crazy ass russians

[jubjub007]

Forgot to list my other lifts, not that i really expect them to do anything during smolov, just going to work in upper body lifts on days that im not drained from smolov or on off days.
bench 230x2 trex arms ftw
deadlift 315x1 conventional
ohp 115x4 sucks balls i know

[jubjub007]

Week 1-Day 4
10x3 @ 225

Def the easiest weight/rep scheme for me so far, thought it was going to be an awful workout honestly. Somehow my legs werent super fatigued from squatting 7x5 the day before and that was a pleasant surprise. Only took 2 min breaks between sets for the first 6 sets then 3 mins for the last ones, still took like 40 mins just to do the squats, and i threw in some ab pulldown thingies and some hanging leg raises SINCE I GET A DAY OFF SQUATTING TOMRORROW lol I think next week is like a 20lb increas across the board so that should be pretty tough, not looking forward to the sets of 9 and 7 ew, thats almost a marathon in squat terms. All in all a good workout. I'll prob do some shoulders tomorrow on my off day.
side note: ive been taking ~3-4g of fish oil a day and stretching/foam rolling for about 10 mins after each workout, seems to be helping recovery and reducing weird aches. I had a tightness in the top part of my quad on day 3 that was really annoying but it seems to have relieved that.

[Bum-Life]

Not a chance you are still alive..... Bout friggen time someone posted again, all us madcow ****s are quitters.

subbed.

[jubjub007]

Not a chance you are still alive..... Bout friggen time someone posted again, all us madcow ****s are quitters.

subbed.

lmao how could i partake in the greatest comeback without leaving like a bitch first tho? good to see someone kept it up though.

Week 2-Day 1
4x9 @ 205
some delt loving, kept in 6-10 range

Man, went into this workout absolutely dreading it because 9 reps sucks giant camel dick, but this was actually one of the better workouts Ive had in a while. I took Saturday off completely cause sleeping is cool and my lower back was fuking taxed enough already from squatting so much. Absolutely crushed it today though, i think partially because i went back to my old squat stance, which is only like 1 or 2 inches wider, it got rid of that tight feeling i had on the top part of my quad and the weight just felt so much better. I only switched because i noticed my knees cave in a bit but its not much and if Brett Gibbs squats the same way well then it cant be too wrong right, RIGHT?? lol but yeah, had the sickest bro quad pump from today too, feelsgoodman.jpg Did some overhead presses and other delt stuff since mine are kinda non existent, will prob change ohp to seated to give my lower back all the break it can get though. Think imma sneak a pumperific arms day in tomorrow, eh.

[jubjub007]

off day from skwats, so went to the gym with my bro and we crushed some arms, then promptly started casually flexing everywhere to attract more gains to the gym that we can harvest later. wait wut? nothing worth tracking except maybe 155x7 for close grip bench press

[jubjub007]

Week 2-Day 2
5x7 @ 220
some back stuff, no deads obviously

So I keep going into these workouts (the 9 and 7 rep ones) absolutely dreading them and not being confident about them, especailly now that theyre like 20lbs heavier, and then crushing them. ok maybe not crushing but it ****ing feels like you are when you complete them lol. Felt hella stiff warming up and that top part of my quad was really tight again, so i thought it was gonna be a ****ty day, unracked my first set of 220 and it felt like a small child on my back, not sure why but it was nice. 5 sets is still lame, but only the last set was grindy, the first 5 fly up then 6 and 7 require a bit more effort. couple of chicas were mirin squat depth, feelsgoodman, I'll keep the charade that im actually lifting a lot of weight going cause swiggity swooty lol excited about next couple workouts, those sets of 3 and 5 are my fav.

[jubjub007]

off day from squeets, hit up some chesticles.

Bench 5x5 @ 200
incline 4x6 @ 145
CGBP 4x6 @ 145
face pulls
single arm pulldowns FOR DA PUMPZ

was gonna do abs but didnt want to have them sore for the next 2 days and their corresponding 2 squat workouts. kinda upped the volume on bench and its accessories, usually only do 2 or 3 top sets and then about 3 for all the others, decided to increase that, almost like a bastardized TM rep scheme i guess, so long as it doesnt hurt my recovery imma see how it goes

[jubjub007]

Week 2-Day 3
7x5 @ 230

some sick nasty reverse curl drop sets

Thought today would be fairly easy, and i was kinda right but very wrong too. First couple sets went by smoothly, then about the 4th or 5th set they started to get challenging. Top part of my right quad was really tight again, been foam rolling and **** to help it on top of the stretching i do after legs, idk what else to do for it. It doesnt really hinder me but it annoys the fuk out of me. On a side note my form was on point until the last couple reps on the last couple sets, form didnt break down much but my hips did rise too much first which made me use a little more lower back than i like. Not a big deal, just something for me to watch out for later on i guess. good day altogether, def felt good after finishing that last rep lol

[jubjub007]

Week 2-Day 4
10x3 @ 245 but really 8x3

tried to take my lever belt in a notch, ended up taking it out a notch, didnt realize till i got to the gym, did 3 sets without a belt essentially, pissed off changed it with house key at the gym #thestruggleisreal, then only got like 8 sets cause im a bitch and went eat a **** load of marbled cream cheese brownie ice cream and get drunk and hot tub. i felt bad for missing a couple sets cause i fuked myself mentally with the betl thing, gg no re, but im alwso happy cause hot tub drunkenness was grand.

[jubjub007]

Week 2-Day 4
10x3 @ 245 but really 8x3

tried to take my lever belt in a notch, ended up taking it out a notch, didnt realize till i got to the gym, did 3 sets without a belt essentially, pissed off changed it with house key at the gym #thestruggleisreal, then only got like 8 sets cause im a bitch and went eat a **** load of marbled cream cheese brownie ice cream and get drunk and hot tub. i felt bad for missing a couple sets cause i fuked myself mentally with the betl thing, gg no re, but im alwso happy cause hot tub drunkenness was grand.

lol

Week 3-Day 1
4x9 @ 215
some delt work

Went into tonights workout not even worried about it, adjusted my lever belt a notch tighter due to some weight loss, and holy **** those were the hardest sets ever lol Took a 5 min break after the first set, a 6 min break, a 6min break, and then a ****ing 9 min break for the last set. Felt like i was gonna throw up after the 3rd set so i just took a long ass break and got the last set in. Would have been so easy to just say **** it and only do 3 sets but it felt damn good finishing that last set, ****ing smolov. I dont believe my angus is peppered for the rest of this week, hopefully i can complete all the days, id like to finish strong. side note: might put my belt back a notch and eat more, that one notch tighter made it harder to correctly feel/hit depth, we'll see.

[jubjub007]

Week 3-Day 2
5x7 @ 225
some back n bis, no lower back stuff

With how hard the last day was, I was not looking forward to this one, especially since i was feeling kinda tired/sore. Ended up going in and crushing the sets. Took some long ass breaks again, only 5 or 6 mins this time, between sets. I think day 4 will be the easiest this week, and that day 3 will be pretty tough. excited for smolov to almost be over and to get to max out

[jubjub007]

off day AKA chest and tris day

bench
215x5,4,4,4
incline 135x7,7,6
dips and other tri stuff

good workout, inclines felt a little hard so i just kept it at 135, usually i can do 10 or so reps with that. eh.

[jubjub007]

Week 3-Day 3
7x5 @ 240
lots of walking for "cardio"

not too bad of a day, felt hella stiff but everything went up alright. Worked out with 2 friends (one hit 315 for almost a double) and tried some of his knee wraps for a set, def not my thing lol felt really weird. Like it was straining my knee (maybe too tight) and they def make you not go allllll the way down. fun to try though. went walk outside in the cold for like 3 miles afterwards, feels amazing outside. think thatll cover my cardio for the year? excited smolov is almost over, just got tomorrow then maxing out like 3 or 4 days later. 300 the dream we'll see tho

[jubjub007]

forgot to post

Week 3-Day 4 the end
yo **** this day, only got 255x3 for 3 sets instead of the 10, i was so ****ing fatigued by the last workout i couldnt do it, feels ehh

then did some light deads

then a chest day got 4 sets of 210x4, 155x6 for 3 sets on incline, nothing else worth noting.

today i did arms, nothing worth mentioning aside from 155x6 for 4 sets on CGBP and 3 sets of 10 on dips

gonna max out soon, planned on doing it earlier but those light deads got my legs feeling some type of way. doms so bad lol once its gone imma max dat **** doe

[jubjub007]

D-Day

Squats
135x8
185x5
225x2
245x1
275x1
300x1 PR
315x0 **** MEH MATE SO CLOSE
225x10 Rep PR

some light deads at 225 for 5 reps SUMO

fooking good day, everything was feeling good, went in and smashed 300. Thought i had 315 but i barely missed it, **** it was so close lol. But im happy with 300, cause uh here's a dumb suprise, i did smolov on a cut, and made gains, i aint even mad LOL. im down from a fat 197 to 184, feels better, starting to see gains better too. Anyways, retarded decisions aside, im ****ing hyped about 300 squat lol

[Bum-Life]

Nice squatting ******* !

now eat some food n' get that 315.

do it, you wont....