Luke's Smolov Journal

[ShutUpAndSquat]

Congrats on the big squat PR!

[LessThanLuke]

Thank you young Jacob. You better get to work and catch me!

[PumpinPaddy]

epic squatz man

[LessThanLuke]

Thanks.

ME Bench

Trained at 9am today and weighed 224lbs so I need to keep an eye on that.

1 Board+Pussy Pad Bench

110kg(242lbs) x 1
120kg(264lbs) x 1
130kg(286lbs) x 1
140kg(308lbs) x 1
145kg(319lbs) x 1, x 2
150kg(330lbs) x 1
All PRs obviously
I was bouncing it a bit but it was hard not to.

Paused DB Bench
47.5kg(105lbs) 3 x 6

DB Rows
50kg(110lbs) 2 x 8

Skullcrushers
50kg(110lbs) 3 x 6

BB Curls
65kg(143lbs) 2 x 5

Good stuff. Just handling 300+lbs every week is making me feel more confident.

[Fluster]

Excellent news, someone else that benches my Squat

Nice work

[Chad777]

Fuk dude youre a beast! Great squat PR. That deadlift right after is pretty sick too man. Champion status!

[LessThanLuke]

Thanks dudes.

Decided to deadlift

Deadlifts
220kg(484lbs) x 3
240kg(528lbs) x 2 PR because I never do doubles
250kg(550lbs) x 1

Squats
180kg(396lbs) x 1 beltless
200kg(440lbs) x 2 PR. Triple was there but didn't want to push it.

Shrugs
150kg(330lbs) x 20

Close Grip Pulldowns
2 x 12

Low Cable Rows
2 x 12

Core

Deadlifts still don't feel great but squats were good today.

[southbankwulf]

good **** man!!

[LessThanLuke]

Ta

Bench
125kg(275lbs) x 4
115kg(253lbs) x 6

Close Grip Bench
100kg(220lbs) 2 x 6

Face Pulls
3 x 12 @ 9

My pec is still feeling like **** so I'm gonna rest it.
Smolov starts monday. That is all.

[TheMightyManlet]

Smolov fuk yeah!

In for a 6 plate squat! are you planning on running both the base and intense parts?

[LessThanLuke]

Smolov fuk yeah!

In for a 6 plate squat! are you planning on running both the base and intense parts?

Yeh I plan on doing the whole thing. Six plates a side is the goal!

[LessThanLuke]

I was just walking to the gym and got approached by 2 american mormons around my age. At first I was like wtf but then I was like I'm an atheist. Bai.

[HumanHorrorFilm]

For some reason, mormons approaching you immediately made me think of this picture.

[LessThanLuke]

Haha. Our convo was actually longer than I posted above. They asked me what I thought the meaning of life was, I said there is none aha. They were not impressed.

[LessThanLuke]

Smolov Base Meso Day 1

Squats
155kg(341lbs) 4 x 9

Pretty hard. More because of the high reps though.
I'm wondering if using 478 as my max is smart seeing as 2 weeks ago my max was only 473. Thoughts?

[TheMightyManlet]

I wasn't sure on what max to use as well. In the end I decided I'd stick with my original plan and only drop it if I started missing reps, a couple of workouts took 2+ hours to complete though.

IIRC I found the first week one of the hardest too.

[JiP]

I was just walking to the gym and got approached by 2 american mormons around my age. At first I was like wtf but then I was like I'm an atheist. Bai.

I always get approached by the same monks on the way to the gym. They're like 'yes take a book it's free... but we'd like a 5 quid donation'. Then when you tell them you have no cash they just say they'll keep the book haha. Cheeky pricks.

[LessThanLuke]

I always get approached by the same monks on the way to the gym. They're like 'yes take a book it's free... but we'd like a 5 quid donation'. Then when you tell them you have no cash they just say they'll keep the book haha. Cheeky pricks.

Lmao

I wasn't sure on what max to use as well. In the end I decided I'd stick with my original plan and only drop it if I started missing reps, a couple of workouts took 2+ hours to complete though.

IIRC I found the first week one of the hardest too.

I'll see how the rest of the week goes.

[LessThanLuke]

Smolov Base Meso Day 2

Dropped my max to 215kg

Squats
160kg(352lbs) 5 x 7
First set was hard and I was thinking oh ****, but each set felt better than the on before. Still hard though lol

[BrotherWolf]

Haha. Our convo was actually longer than I posted above. They asked me what I thought the meaning of life was, I said there is none aha. They were not impressed.

you should have brought them in the gym with you and put them under a bar to squat .... they'd understand the meaning of life

[PumpinPaddy]

250kg squat after smolov?

[ShutUpAndSquat]

Let's look forward to some big gains off base meso. Hang in there!

[gymratluke]

Im in brother luke!

[HumanHorrorFilm]

Good luck on Smolov man.

[LessThanLuke]

Thanks peeps, I'd love to hit 260kg after the whole thing. We'll see what happens.

[LessThanLuke]

Smolov Base Meso Day 3

Squats
170kg(374lbs) 7 x 5

DB Shoulder Press
37.5kg(83lbs) 3 x 5

Easiest day so far. No grinders at all today.

I've been using a slower descent as much as possible.. I'll save the dive bombing for later.

[PumpinPaddy]

I always looked forward to the 7x5 days - they were by far the best / easiest

Mightnt be so easy in the final week with 185kg tho

[gymratluke]

Is that 5 sets of 7 or 7 sets of 5? Im guessing the latter...either way, still impresive

[LessThanLuke]

Yeh I write sets x reps. Thanks Luke.

I'm not looking forward to week3 Paddy!

[LessThanLuke]

Smolov Base Meso Day 4

Squats
180kg(396lbs) 10 x 3

2 x 15 cable rows and pulldowns

Good day. Reps were slow but not that hard.