Calling all OL'ers......:)

[scott_donald]

Seriously??? Oh crap! I thought I'd triple-checked the guidelines... which one does it break? Please remove my post.

just from annoying crap like the long cat etc...

dont wont ban you for it...

[madaozeki]

just from annoying crap like the long cat etc...

dont wont ban you for it...

What's the "long cat"? Like a jaguar or a cheetah?

Thanks for the non-ban

[scott_donald]

Just do snatches as your warmup one day, and pulls the next. Keep the volume low of course. If you are worried about recovery you can also just do Smolov at 3 days/week.

I would do front squats after, if you really feel the need to do them. Maybe just at the end of the week.

i mean though just do my 10 warmup reps as front squats then jump into the back squats...

i was thinking pulls after and light snatches depending on the days and volume of squats...

I wouldn't recommend 3days a week the meso phase calls for squatting 4 days a week and to get results from this program you need to follow as it was written out.

Scott, never herd of doing front instead of back, I would squat first and do some sort of assistance work afterward but very light or even better do it on the days your not squatting.

I have noticed an increase in my front squats since doing the meso so I don't think it's necessary to do front cause back squats will help as well.

days not squatting i want to rest of run... hmm but may use the pulls for assistance...

i didnt mean to lift the main squatting with fs but to warm up...

i have noticed in journals and blogs of people still lifting normally before doing smolov - those are decent o lifters...

china > bulgaria

certainly for me since the chinese system is the bulgarian and russian systems best bits as seen by the chinese...

[scott_donald]

What's the "long cat"? Like a jaguar or a cheetah?

Thanks for the non-ban

have you never seen it... its basically a pic that makes the post about 10 miles long sooo annoying... that and the rick role thing were trends that are not allowed in the misc as it wrecked the forum!!!

[gewaltiger]

my clean reception is horrible and unstable right now. probably from switching between totally flat soled shoes and now back in my oly shoes. i was falling forward on most of my full clean attempts :S
my lower back hurts alot. i think its because its too tight from a muscle imbalance. my core is very weak. i did leg raises laying on my back and it actually stretched my lower back muscles out and hurt very much at first - then a few reps later the pain subsided. so im gonna start doing more to strengthen my core.

[J.L.C.]

Do you do Chinese or Bulgarian leg raises?

[gewaltiger]

i only do Bulgarian things

[GoJu]

my clean reception is horrible and unstable right now. probably from switching between totally flat soled shoes and now back in my oly shoes. i was falling forward on most of my full clean attempts :S
my lower back hurts alot. i think its because its too tight from a muscle imbalance. my core is very weak. i did leg raises laying on my back and it actually stretched my lower back muscles out and hurt very much at first - then a few reps later the pain subsided. so im gonna start doing more to strengthen my core.

what are you gonna do for your core, i was thinking of busting out the ab wheel myself

[gewaltiger]

decline weighted situps for sets of 10, probably some hanging leg raises with a dumbbell inbetween my feet for sets of 10 also, and something for obliques i always see ppl doing something with a broomstick and twisting maybe ill try that. ive seriously never isolated my core in my whole life besides usmc pt (which i gaff off) LOL .

[gbg]

Don't have to be at work till 12 today cause all the snow



gewalt, toss the broomstick thing a waste of time.

[scott_donald]

now gew... bulgarians are more specific than that and shouldnt really do direct ab work...

[gewaltiger]

Fine then ill stick w/ heavy beltless f squatz

[raffiki]

I wouldn't recommend 3days a week the meso phase calls for squatting 4 days a week and to get results from this program you need to follow as it was written out.

I've done it before. I was able to complete the workouts. I got completely screwed on the recovery week by an 80 hr, high stress work week. That was a real bummer.

I've heard of getting good results just twice a week, but that is just being a pansy.

[raffiki]

what are you gonna do for your core, i was thinking of busting out the ab wheel myself

I've been doing Janda situps using bands. Very effective.

[scott_donald]

I've done it before. I was able to complete the workouts. I got completely screwed on the recovery week by an 80 hr, high stress work week. That was a real bummer.

I've heard of getting good results just twice a week, but that is just being a pansy.

i thought the intense cycle was 3 days a week... base is four...

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

[gbg]

i thought the intense cycle was 3 days a week... base is four...

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

Yes, intense is 3 the first is 4.

[crackyflipside]

Fine then ill stick w/ heavy beltless f squatz

Brah, since you left I converted to a devout full Bulgarian-Krastev-Broz method, 14/wk maxes, send me a PM if you want any info.

[gewaltiger]

O I just noticed the 'welcome back gewalt' tag, how sweet

[scott_donald]

wow did the 100kg flat bench test and got 34 reps... chest was about to explode...

then tried

100kg incline bench test... got 22... what a weird motion when you havent done it in soo long!!!

pump = yuk!!!

[J.L.C.]

wow did the 100kg flat bench test and got 34 reps... chest was about to explode...

then tried

100kg incline bench test... got 22... what a weird motion when you havent done it in soo long!!!

pump = yuk!!!

Well at least you can still out-bench the top NFL draft picks

[scott_donald]

Well at least you can still out-bench the top NFL draft picks

they do 102kg!!!

i always wonder how they can bench way more than me yet not rep very many but i guess who cares what you bench - all about how you perform on the field...

[Merauder]

I almost never see anyone bench a 100 kg here in my gym

yet in America 16 year old kids can do it 10 times
scott even does 34

I find this very weird

[gewaltiger]

Brah, since you left I converted to a devout full Bulgarian-Krastev-Broz method, 14/wk maxes, send me a PM if you want any info.

Pm sent.

[hazard52003]

I almost never see anyone bench a 100 kg here in my gym

yet in America 16 year old kids can do it 10 times
scott even does 34

I find this very weird

I used to bench all the time back when i didn't know what i was doing and when i was doing more BB stuff. and the best i ever got was about ~90kg.

I doubt i'll ever be able to bench 100kg in my life. lol

[lewdog_5]

How many of you Oly lifters bench each week?

I got up to 315 for a single and then my shoulders really started bothering me on the Oly lifts. I wonder if benching was making them too tight?

[scott_donald]

Pm sent.

forward to me please...

[scott_donald]

How many of you Oly lifters bench each week?

I got up to 315 for a single and then my shoulders really started bothering me on the Oly lifts. I wonder if benching was making them too tight?

i bench 2 times a week but i am not an o lifter but more a sports lifter...

[gewaltiger]

I use to bench as a PL'er w/ an arch and very wide grip and my shoulders never bothered me a bit. I've always had good flexibility with my shoulders though. I remember in highschool doing btn presses and my friends couldn't go down past halfway behind their head cuz it felt like their shoulder was gona pop

[J.L.C.]

How many of you Oly lifters bench each week?

I got up to 315 for a single and then my shoulders really started bothering me on the Oly lifts. I wonder if benching was making them too tight?

Bench press = impingement (for me)

Doesn't help my o-lifts and hurts like crazy, so I don't bother.

[Crematia]

I don't bench anymore. I used to.

Btw, hi everyone, I'm new to Oly lifting. Learning all I can about it.