Jui Yuan Wu's Battle with Smolov!

[Torrtrefireto]

why not do it again!?!? imma try to do it once or twice a year.

Jesus! Ten years from now Endymion: 1000 pound squat, 135 bench

[juiyuanwu]

Week 3 - Monday - Intense Mesocycle - Workout #1

Warm Ups:
70x11
110x9
150x7
190x5

Work Sets
1 Set of 3 Reps @ 60%: 230
1 Set of 3 Reps @ 70%: 270
1 Set of 4 Reps @ 80%: 305
5 Sets of 5 Reps @ 90%: 345

Notes
I am getting the hang of doing 345 multiple times. The HARDEST is by the time I finish each set, I literally almost die from conditioning haha. I also feel like Leg's is one of my strongest BPs, heck I know for sure I can squat at least 455 now. That's how confident I am. 5 more workouts then I'm done, w00t w00t!

Keep up the good work. How come you don't log your other/bodybuilding workouts? Just curious, I like to keep track of how Smolov is affecting the rest of people's programming as well since I will probably want/have to run it again because I suck at squatting.

I used to log them, but I kinda just gave that up and said, heck just go with feel. Don't get me wrong I love posting, but I dont want to make it like a homework that I have to do each time. And if you may ask if I'm improving? You better bet your a ss I am, went from a 100LB DB Flat press to 140s with spotter, as well as perfect reps on 100s(Before it wasn't as perfect). Pretty much I think there's 3 factors to consider if you have improved: Weight(If you gained), Reps(Higher than last time), or Form(More controlled than before).

why not do it again!?!? imma try to do it once or twice a year.

I might do it once every year, but the pain level is just not for everybody.....CNS is burned through the roof.

Jesus! Ten years from now Endymion: 1000 pound squat, 135 bench

HAHAHAHAH I LITERALLY LOLED WHEN I READ THIS. Pretty much similar like me, I don't focus on Flat BB Press that much, mainly due to it 1. hurts my shoulders 2. just don't feel it in the chest at all 3. overrated exercise(except in PLing).

[dannyautrey]

you're doin well, man.. i'd like to see you do a powerlifting meet in the future.. i bet you could scratch at a 1000lb total with some technique work on bench and deads

[Torrtrefireto]

5x5 at 345 is awesome man. Especially at your weight. And especially when you consider yourself a bb'er.
It'll be a while before I can do that though!

[dgib7994]

you're doin well, man.. i'd like to see you do a powerlifting meet in the future.. i bet you could scratch at a 1000lb total with some technique work on bench and deads

Dude he deadlifts at least 495, he said it way back when in this journal. Hell, he could get an 1100 total!!!

[juiyuanwu]

Week 3 - Thursday - Intense Mesocycle - Workout #2

Warm Ups:
45x13
70x11
110x9
150x7
190x5

Work Sets
1 Set of 3 Reps @ 60%: 230
1 Set of 3 Reps @ 70%: 270
1 Set of 4 Reps @ 80%: 305
2 Sets of 3 Reps @ 95%: 365

Notes
Had a spotter behind me for the 365, and it felt really easy. For tomorrow's workout, I might bump up to 385 depending on how I feel. I'm really glad legs are a strong point for me. I was able to Squat 1-RM 275 during High school, without any proper training. Now I'm focusing on legs like no other. If i focused on it earlier, I might have been able to Squat around 500-550 LBs =[.

[juiyuanwu]

Week 3 - Saturday - Intense Mesocycle - Workout #3

Warm Ups:
50x13
90x11
130x9
170x7
210x5

Work Sets
1 Set of 3 Reps @ 65%: 250
1 Set of 3 Reps @ 75%: 285
1 Set of 4 Reps @ 85%: 325
4 Sets of 3 Reps @ 95%: 365

Notes
Took a long a ss time with this workout, particulary got caught up talking to a friend about lifting, dieting, just in life in general. Had a spotter behind me for the last 2 sets, and he helped me a bit, but not ALOT at all. I have him there just for stability issues and just incase something happens. 3 more workouts, then I'm D O N E!


ASLKDJLAKS:JL:AKSJDAJSLK YEAHHHHHHHHHHHHH BUDDDDDDDDDDAY!

[juiyuanwu]

Week 4 - Monday - Intense Mesocycle - Workout #1

Warm Ups:
30x13
70x11
110x9
150x7
190x5
230x3

Work Sets
1 Set of 3 Reps @ 70%: 270
1 Set of 4 Reps @ 70%: 305
5 Sets of 5 Reps @ 90%: 345

Notes
2 more workouts YEAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!

[Torrtrefireto]

Don't lie.... you don't want it to end. You'll run it again immediately after won't you?

[juiyuanwu]

Week 4 - Wednesday - Intense Mesocycle - Workout #2

Warm Ups:
50x13
90x11
130x9
170x7
210x5

Work Sets
1 Set of 3 Reps @ 70%: 250
1 Set of 4 Reps @ 80%: 285
4 Sets of 3 Reps @ 95%: 365

Notes
ONE MORE WORKOUT!!!

[juiyuanwu]

Don't lie.... you don't want it to end. You'll run it again immediately after won't you?

I

don't

think

so.....

TOO TOUGH AND TOO TIRING!!

[juiyuanwu]

Week 4 - Saturday - Intense Mesocycle - Workout #3

Warm Ups:
45x15
90x12
140x10
190x8
240x6

Work Sets
1 Set of 3 Reps @ 75%: 290
1 Set of 4 Reps @ 90%: 345
4 Sets of 3 Reps @ 80%: 310

[juiyuanwu]

Peak Week - Monday - Workout #1

Warm Ups:
45x12
80x10
120x8
160x6
200x4
240x2

Work Sets
1 Set of 3 Reps @ 70%: 270
1 Set of 3 Reps @ 80%: 310
2 Sets of 5 Reps @ 90%: 345

The program called for 3Sets of 4Reps of 365, but I only did 1Set of 2Reps. Initially I was planning to do it, but I just couldnt do it anymore. I am taxed and burned out. The weight came crashing down on me and I had to bail out. It was not the prettiest sight of all. Hopefully this won't affect me as much, as I missed 10 reps with 365??

[juiyuanwu]

Epic update coming soon!!

[dannyautrey]

Epic update coming soon!!

in!

[juiyuanwu]

Sorry for not updating yet, but I will soon. I am trying to get the video of my maxes so that's why it's taking a while.

However let me give you guys a cliffhanger; I was able to Squat 5Plates+2.5 on each side which equals too 500!! =]

[dannyautrey]

daym! compete now boy

[juiyuanwu]

MAX OUT - Sunday- Last Workout

Warm Ups:
45x15
85x10
135x8
185x6
235x4
285x1
335x1
375x1

415x1 *PR*
435x1 *PR*
455x1 *PR*
475x1 *PR*
500x1 *PR*

(2008)(275x8)


455x1 Video


475x1 Video


500x1 Video


Notes
Well guys, that was it. End of Smolov, and I am damn proud of it. I know I couldn't have gotten the 500 on video by myself, probably of all the maxes before hand. I can probably do it again now if I had proper warmup and know where to base off it. I added about 100+ on my squat, even if let's say I started at 365(Which I never maxed out at).

This program is not easy. It takes blood, sweat, and glory to get there. EAT FOOD FOOD AND MORE FOOD, and get plenty of rest. There were times where I wanted to die and kill myself for it. ANYONE who doubted me and called me out inside their head, well take that bit ches!!!

This was also one of the happiest times of my life. I went from Squatting 1/4 315 to a full ROM on 500. YOUR DAMN RIGHT I AM PROUD OF MYSELF. You guys seen my progress from Day 1, and the results at the end is rewarding. ANYBODY who has a question shoot me a PM. Otherwise, it was nice logging here! Until my next goal, see ya'll then!

NO KNEE WRAPS or KNEE SLEEVES, BELT ONLY.

Start
335 (170 BW)

End of Base Mesocycle
405 (175 BW)

End of Intense Mesocycle
500 (180 BW)

[JacobRothenberg]

holy ****, you squat more than me now! lmao! that's INSANE dude, you have THE best progress of any smolov'er that I've ever seen. you deserve 20 lapdances from nautica thorn, or something.

how much support was your spotter giving you on the 500 x 1 though..?

- Jacob/ShutUpAndSquat

[juiyuanwu]

holy ****, you squat more than me now! lmao! that's INSANE dude, you have THE best progress of any smolov'er that I've ever seen. you deserve 20 lapdances from nautica thorn, or something.

how much support was your spotter giving you on the 500 x 1 though..?

- Jacob/ShutUpAndSquat

Thanks alot man, that say's alot!

Well, I did 3 maxes before this last set, so I was kind of tired and sluggish. I know for a fact if my spotter wasn't there, I wouldn't be able to get out of the hole(You can see I stop for just a bit and my spotter gave me a push). I can honestly say that I couldn't have gotten it by myself on that day, but if I was to do it again with less maxes before hand, I would be able to nail it easily. Haha thorn, DAT A$$!

I guess I am gifted in the Leg's department in terms if hammies. I squatted 275x1 ATF back in HS without proper training.

But it's good to have a solid 500 on your back. Feels good mang.

[Torrtrefireto]

Jesus man!

Epic progress! 40 pounds less than me and a hundred pounds more than I squat! You should stay around and powerlift dude. No doubt about it.

Inspiration to see that my probably half Chinese kids can be strong too

[ssnipazz]

You're F*cking insane Ryan. I think I fell slightly yes-homo in love with you.

[yamaha710]

Interesting article i admit. i am a rusty reader to your site *^* i will before long replace my
home page with your web site.

[juiyuanwu]

Jesus man!

Epic progress! 40 pounds less than me and a hundred pounds more than I squat! You should stay around and powerlift dude. No doubt about it.

Inspiration to see that my probably half Chinese kids can be strong too

Yea man Asians represent!

You're F*cking insane Ryan. I think I fell slightly yes-homo in love with you.

<3. Yes Homo.

Interesting article i admit. i am a rusty reader to your site *^* i will before long replace my
home page with your web site.

Why are you in the red bro?

[Big Sexy J]

Good job, you need to stick with powerlifting for sure.

[dtaps24]

Good job, you need to stick with powerlifting for sure.

This. Awesome progress and PR. Been fun following you, start a training journal in here anyways.

[juiyuanwu]

Good job, you need to stick with powerlifting for sure.

This. Awesome progress and PR. Been fun following you, start a training journal in here anyways.

Thanks. Smolov IS legit!

[NorthSouth]

Just read through this now, I know it's an old post but this was pretty cool, well done! How many calories were you eating per day though?