Mega Melt

[JennLifts]

Sunny day today and temperature bearable (lovely in the sun) so went for a 2hr v.brisk walk/run with some good hills. 711 cals burnt. Nice to get outside and be warm (sweating!) for a change.

Calfs hurt a lot from yesterday and hurt even more now (oh well)

We've had awesome weather here too lately, I know what you mean! After foam rolling them, my calves have been killing me; such a weird muscle to have sore because you then start to realize how much you use it haha

[wakechica]

Stressful day today.... by a person and then later by them moving the gym about. The power rack and bench used to be in a separate room now they've moved it into the main gym. It's now not very private (power rack in front of EVERYTHING), crowded and people do push ups in the power rack *sigh*. I had people stood right behind me curling whilst trying to bench and also very close to the bench on the side which made loading and unloading awkward. I am disappoint. So yeah stressful day which showed in my workout and motivation. The old location of the power rack also meant I could also shoot hoops during sets whilst listening to my own music on the stereo (privileged). Not anymore. Really badly set up.

Day 1 of Smov Jr.
Bench
W/U
10@20
5@30

Working Set
6x6@35 last sets hurt. I can feel it in my chest and could feel it whilst I was pressing. Looks not too bad on paper, I can see it's going to hurt!!

OHP
10@20
4x5@30

Deadlift (I can't squat, my legs still in a bad way from sprinting in 5 fingers and going for a run yesterday....)
3@60, 80, 100
2@110
1@120

Didn't get lunch today (thank you work) so pre gym nutrition looked like this:

Mid-AM: Coffee, casein shake
V Late Lunch: Greek yog, scoop of protein with strawberries
PWO: Coffee, 4x slices bread with nutella. Way to go.

Looking forward to some real food.

[wakechica]

Am really hating the new gym layout, it's so crowded it's ridiculous.

Anyway, went with good intentions, left thoroughly peed off.

Smov Wk 1 Day 2
W/U
10@20, 25
5@30, 35

Main Set
5x7@37.5

Squat
Got to the rack (which is a rack - platform combined). It's now infront of a mirror wall but off at an angle. Which is annoying. And even more annoying when you stand in the rack with a bar on your back - you look and you think 'oh I'm wonky'. Squatting was horrible because it kept looking like one end of the bar was higher because off the offset angle so was twisting and doing weird things. Unloaded all the weight off the rack and tried to move it but it's too heavy. No gym staff around so went home VERY annoyed as I didn't complete and was getting angry.

Little things are making me angry a lot at the moment. I've had my thyroid meds upped today so I'm hoping my body won't be so stressed out trying to do some many functions at 80% or whatever capacity and might give me a chance in life. I have autoimmune thyroid problems so it's a bit unstable - the doctors finally admitted this so had no choice but to change my dose when I said 'so why is my dose static when I feel so rubbish?'. All other bloods came back normal - no virus, no liver issues, no hormone issues...... Think I might have to go squat tomorrow and OHP.

[izzygrant]

Sorry to hear about gym issues. That really sucks. I keep getting told how the power rack and platform are one piece of equipment and I have a 20 minute time limit on both, and I can't have my small bag on the gym floor (apparantly they prefer I spread my wraps, tape, notebook, phone, waterbottle, oly shoes, bands, sweatshirt, ball everywhere). There need to be more gyms set up for serious lifters.

[wakechica]

Sorry to hear about gym issues. That really sucks. I keep getting told how the power rack and platform are one piece of equipment and I have a 20 minute time limit on both, and I can't have my small bag on the gym floor (apparantly they prefer I spread my wraps, tape, notebook, phone, waterbottle, oly shoes, bands, sweatshirt, ball everywhere). There need to be more gyms set up for serious lifters.

Hmm that's not annoying :/

We used to have a great set up for serious lifters - regular gym goers didn't venture into the room with the rack lol. It was a nice quiet, provate place to lift and play good tunes Hopefully the rack will get sorted.

[ilovethe80s]

ugh, hate squatting in front of a mirror. i cover ours with a heavy curtain or it will actually ruin my squat when I inevitably look at it, lose focus, and let gaze drop and fall forward, can't imagine how it would be if it were actually crooked on top of all that. Would they let you bring a curtain/ tarp?

How was your last smolov bench session? Are you getting that smolov soreness yet?

[wakechica]

ugh, hate squatting in front of a mirror. i cover ours with a heavy curtain or it will actually ruin my squat when I inevitably look at it, lose focus, and let gaze drop and fall forward, can't imagine how it would be if it were actually crooked on top of all that. Would they let you bring a curtain/ tarp?

How was your last smolov bench session? Are you getting that smolov soreness yet?

I have never squatted with a mirror. Might just face the other way........ just do a reverse un rack? It was the most horrible feeling ever tonight seeing everything wonky and feeling twisted (I'm slightly OCD with symmetry: I already straightened the bench rack up tonight (!!).

Smov is going well - I feel strong, but I can really feel it in my chest with about 2 sets to go and some of the last reps are hard but otherwise enjoying it (other than my inability to remember what set I'm on.....). I'm finding I'm not having to use so much leg drive at the moment which is probably a good thing!

[wakechica]

Busy day today - unlikely I'll get my workout in - I might try and bench though so at least I won't end up doing Sat-Sun-Mon. I've been on a bigger dose of synthroid for a few days now and Im starting to feel a little better; even with less sleep last night I felt refreshed this morning which I haven't done in a while. On a side, my Ironmind straps have arrived Looking forward to getting some heavy rack pulls in without losing grip.



I've needed to chill a bit as well so haven't been tracking or wearing my bodymedia. I've noticed the 'bulge' on my lower belly has disappeared this morning. Probably as a result of my first 'regenerative/restorative' sleep in a while.

[tina722]

Nice straps - I hadn't realized you weren't using them. They will help in the rack pulls.

Gym sounds incredible, the way it was previously set up. That's awful that they switched it around, maybe if you complain a lot, they'll switch it back??

[JennLifts]

Darn gym. I know what you mean about catty cornering. Throws you off big time.
You're such a bad a** I'm glad you got some much needed sleep and they upped your dose! Brave taking on me Jr. LOL

[MissKB]

I'm glad you got some much needed sleep and they upped your dose!

Definitely this!!! Glad to hear you're feeling better Can't wait to see what you do with straps!

[wakechica]

Nice straps - I hadn't realized you weren't using them. They will help in the rack pulls.

Gym sounds incredible, the way it was previously set up. That's awful that they switched it around, maybe if you complain a lot, they'll switch it back??

Yup, me no straps. My grip has improved SO much just using chalk; I can pull 120 no chalk now rack pulls I need a lot of chalk and I felt I needed some straps. I'm usually a good 20kg ahead of DLs on rack pulls but the gap is closing!!

[wakechica]

Gutted I didn't get Smov in yesterday....

But never mind:

Smov Wk1 Day 3:
WU
10@20, 25
5@30, 35

Main Set:
8x4@40

Superset:
Yates rows
3x10@25, 30, 35
Double Arm Long BB Rows
3x10@10, 15, 20 (Loaded weight)

OHP
10@20
5@25
3@30
2@35

Just a small workout today

[wakechica]

Smov now out of sync... hmm. Probably will Smov ONLY tomorrow.

Smov Wk 1 Day4
WU
10@20, 25
5@30, 35, 40

MS
10x3@42.5 (Last few sets were hard but doable. Nice to have quantity over short sets. Was able to nail my form without tiring).

DL
5@60, 80, 100
1@110, 120, 125, 130 - 130 was easy. Think 135 would have been in the tank had I had some food!

OHP Singles
5@40

Yates Rows
5x5@40

Tri PD
3x10@7pcs

Up and Overs BB (BB for lower traps) - not sure what they're really called
3x10@20

6 hours sleep last night and this was a no food fuelled workout as it was early. Want maximal recovery before Smov tomorrow evening.

[tina722]

Looks like smolov is treating you well. That's great about form feeling good.

and your DL is awesome.

[gobbles23]

Wow, awesome deadlifting

[ilovethe80s]

awesome on the smolov form!! Next week starts to get a little more intense so it is the perfect time to have your technique feeling so solid. Your dead max was easy, on no food and little sleep?? Dying to see what your new # is!

[wakechica]

awesome on the smolov form!! Next week starts to get a little more intense so it is the perfect time to have your technique feeling so solid. Your dead max was easy, on no food and little sleep?? Dying to see what your new # is!

Wow, awesome deadlifting

Looks like smolov is treating you well. That's great about form feeling good.

and your DL is awesome.

yeah this week just gone was fairly chilled out for Smov...... Excited for my DL too; it's deffo my lift of choice and bench is slowly getting up there too. Really quiet and not-busy week this week. I'm chilling out in bed already (it's lunchtime). Been on new synthroid dose for 5 days now and feeling a lot better. Hopefully I can slowly start eeking the scale back down. Was playing around with my straps today: I have very small wrists :/

[wakechica]

Morning squat ONLY workout:

Squats
10@30, 40 (speed box)
5@40
3x5@50
3x3@60
10@20
10@30

Argh really HATE squatting in front of a mirror. I'm not quite balance. I think it's working me harder because I think 'oh, could sit back a bit more'. Hadn't squatted for a while so this was just a welcome back work on form workout which is why I added drop sets at the end. Back tonight for bench and blah x

[JennLifts]

I'd say you're seeing gains even will program issues! Keep it up!

[wakechica]

I'd say you're seeing gains even will program issues! Keep it up!

Heh I hope so!!

got my bench in, yay!

Smov Jr Wk2 Day 1
WU
5@20, 30
MS
6x6@37.5

Couple of last rep grinders on set 4 and 5. 6 was smooth as silk. Just got a sore back? Too much benching with an arch or from yesterdays session I don't know - only exacerbated by being sat in an awkward position for about 3-4hrs today!

Thinking:
Day off bench tomorrow
Bench Friday (Day 2)
Bench Saturday (Day 3)
Bench Monday (Day 4)

or
Wednesday evening (Day 2)
Day off Thursday
Friday (Day 3)
Sat (Day 4)

Back on track for programming purposes? Thoughts?

[tina722]

I'm curious to see what 80s says, but my thought is: if you do not have an end date where you 'have' to be done, don't try to cram it in.

[arian11]

First time I tried Smolov for squats I couldn't handle the back to back days. So I changed up the program a bit and put a days rest between those sessions. Still got a 20 lbs PR in 3-4 weeks. So I wouldn't worry too much about trying to cram in workouts to get back on track. Just hit all your reps.

[ilovethe80s]

That waiting room stretch on the foam roller that Euqi had posted a while back is a savior with smolov jr (and another one of those awesome stretches where you can lie there and not have to do a darn thing haha).

I would go with the 2nd option over the first (3 consecutive days). If there are any hard+ fast rules to making smolov jr changes, probably one would be not to opt for back to back days where it was not prescribed. An extra rest day, maybe not ideal for a program like this, but better than taking consecutive day that weren't prescribed in the program.

I do think that tight, uncomfortable feeling that you have during smolov jr and the extra fluid/ unhealed feeling in the benching muscles from all the volume plays a role in being able to lift more than normal. So I do think that timing is somewhat important. But people Russian Assualt smolov's bench program (so, 6 weeks). I suppose that would have a lot to do with each individual and their bench. For me personally, I don't think stretching it out that far would produce the same result as the 3 week program (for bench). The first time I ran it I thought that something magical was happening with those 2 back to back days because a weight that was previously feared was now going up with ease. Plenty of people stretch smolov jr out to 4 weeks with no issues whatsoever, the back to back days is a tough sell I'm spacing out those days this time, only in week 2 so can't say for sure from experience, but I've heard nothing but positives from those who did, and I think it will be fine. As arian said above, just get the reps and you're good.

How is your water load going?

[wakechica]

That waiting room stretch on the foam roller that Euqi had posted a while back is a savior with smolov jr (and another one of those awesome stretches where you can lie there and not have to do a darn thing haha).

Strangely I have no soreness *yet* from smov, just a bit of ache whilst lifting. Have been stretching. Fingers crossed..... I do however STILL have really bad squat DOMS - PC and inner quad like WTF? Never had that before?

I would go with the 2nd option over the first (3 consecutive days). If there are any hard+ fast rules to making smolov jr changes, probably one would be not to opt for back to back days where it was not prescribed. An extra rest day, maybe not ideal for a program like this, but better than taking consecutive day that weren't prescribed in the program.

Yup took yesterday off.

I do think that tight, uncomfortable feeling that you have during smolov jr and the extra fluid/ unhealed feeling in the benching muscles from all the volume plays a role in being able to lift more than normal. So I do think that timing is somewhat important. But people Russian Assualt smolov's bench program (so, 6 weeks). I suppose that would have a lot to do with each individual and their bench. For me personally, I don't think stretching it out that far would produce the same result as the 3 week program (for bench). The first time I ran it I thought that something magical was happening with those 2 back to back days because a weight that was previously feared was now going up with ease. Plenty of people stretch smolov jr out to 4 weeks with no issues whatsoever, the back to back days is a tough sell I'm spacing out those days this time, only in week 2 so can't say for sure from experience, but I've heard nothing but positives from those who did, and I think it will be fine. As arian said above, just get the reps and you're good.

How is your water load going?

Yeah plan to keep getting the reps in at all costs! The fact I'm out shouldn't be an issue and will give me 24hrs off before I test my opener.

Water loading.... not so well, got thrown off as I was away at the weekend. However today marks the start (again) of watching what I eat and glugging the gallons down. Dropped cals to 2200. I'm 143 at the moment (water weight or whatever, it needs to be 140ish before 13 March!) - and 6+ lbs could be a tight call for one week. Better to start slowly early I figured

[arian11]

I don't know what you've read and what protocol you are following on water loading, but I heard alot of people follow this with success.

http://70sbig.com/blog/2012/04/cutti...ht-for-a-meet/

[wakechica]

I don't know what you've read and what protocol you are following on water loading, but I heard alot of people follow this with success.

http://70sbig.com/blog/2012/04/cutti...ht-for-a-meet/

Good read thanks - something similar the ilovethe80s posted in her journal and followed with great success.

********************

Morning weight 143.6

Loads of energy which is mega. Sorted my squats out - really happy as this is the smoothest my form has felt (maybe something to do with better functioning body, who knows?) Really feel it in my PC and inner quads again today. Having a mirror has been somewhat beneficial so I'll stop moaning about it I can't look during the up and down but when I'm I'm in the hole I can glance and have good depth indication.

Smov Jr Week 2 Day 2
WU
10@20, 25
5@30, 35
MS
7x5@40 - This felt easy. Like WTF?


BOR
10/12/15@30

Supersetted with:

Yates
3x10@30

Squat (Rack wasn't free hence towards the end of workout)
10@20 ATG
2x5@40,50 ATG
2x3@60 ATG

Tri PD
3x12@7Pcs WOOO! Moving up still!

Lateral DB raises
3x10@5s

[izzygrant]

glad to hear your energy's back up.

mirin smolov jr progress. you should hit a nice number at the comp.

[wakechica]

glad to hear your energy's back up.

mirin smolov jr progress. you should hit a nice number at the comp.

Deffo doing smov squats next

[izzygrant]

Deffo doing smov squats next

i want innnnnn, i like to torture myself! but i should probably just go 5x5 after this meet, with my weaksauce squats lol. when is your bench meet again?