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02-16-2013, 03:18 PM #1351
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02-16-2013, 03:51 PM #1352
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02-16-2013, 04:02 PM #1353
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
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02-16-2013, 04:26 PM #1354
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02-17-2013, 03:20 AM #1355
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Saturday - February 16, 2013
Barbell Squat: (Smolov wk 6 day 4)
45x8
135x5
205x3
275x2
335x1
390x1 (vid)
435x1 PR (vid)
445x1 PR (vid)
... The 445 was a grinder
Notes
* Max testing day 2. This was done Saturday night. Day 1 was Thursday night.
* Right from the get-go, I was feeling stronger than Thursday. I had decent sleep and ate well during the day so that was a big factor. Plus, being the second day back from a week off squats, my form felt a lot better. The balance issues I had two nights ago were gone.
* I took 435 only to parallel so I wasn't satisfied with that. Still felt strong so I added another ten pounds to make it 445. Took that a little below parallel, and grinded it up. During the grind, I could feel the pressure pounding in my head from keeping air in while pushing upwards. I was pretty damn relieved when I finally stood up with that weight and exhaled.
* 455 might have been within reach if I had done a different weight progression: 345 (instead of 335), 405, and then 455. But I was being cautious because 425 had felt so heavy two nights ago. Still, I'm very happy with the results
* Final result of the Smolov base cycle: +40 lbs to my 1RM (405 -> 445).
Edit: Here are the final videos.
http://www.youtube.com/watch?v=3ZCtyskkE2k (mobile-friendly)
Last edited by KenshinH; 02-17-2013 at 12:33 PM. Reason: added final videos
## chillin at home crew
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02-17-2013, 03:28 AM #1356
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02-17-2013, 03:32 AM #1357
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02-17-2013, 03:52 AM #1358
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
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02-17-2013, 03:55 AM #1359
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02-17-2013, 07:24 AM #1360
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02-17-2013, 07:41 AM #1361
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02-17-2013, 08:07 AM #1362
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02-17-2013, 08:37 AM #1363
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02-17-2013, 12:13 PM #1364
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02-17-2013, 12:53 PM #1365
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Thanks man! I want to do PL-legal squats when I can
LOL thanks for the Patrick Swayze gif
Thanks Raigs! As always it looks easier on video than it felt. I had a split-second of doubt that it was going down and not up lol
Thanks bro. My progression ruled out trying for 455 ... next time
Thanks guys, Smolov is the bomb! The +40 is actually right on cue. Taken from http://www.seriouspowerlifting.com/3...-squat-routine:
"The base mesocycle is going to deliver a 30-60 pound strength increase, maybe a little less for smaller lifters."
I'm going to do one or two weeks of the switching cycle, which focuses on speed - speed box squats, rack squats, box jumps. Also may incorporate some negatives.
After that I'll either continue on with the 4-week intense cycle or transition to TM. Right now, I'm leaning towards doing the intense because I don't want to stop halfway through Smolov
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The final videos are done.
http://www.youtube.com/watch?v=3ZCtyskkE2k (mobile-friendly)
## chillin at home crew
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02-17-2013, 02:27 PM #1366
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02-17-2013, 07:34 PM #1367
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02-18-2013, 01:44 AM #1368
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02-18-2013, 01:56 AM #1369
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02-18-2013, 02:01 AM #1370
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Sunday - February 17, 2013
Supplements
1 scoop Energized N'Gage post-workout*
Wide-Grip Lat Pulldown:
105x8
120x8
135x8
Barbell Bench Press: (TM VD)
45x20
135x5
175x3
215x3
245x5x5 (vid of 3rd and 5th sets)
Wide-Grip Pull-Up:
3x11
Pendlay Row:
135x8
185x5
205x5
225x5
... Threw these in at the last minute
Notes
* I'm starting a sponsored log for Energized N'Gage, the new BCAA product from Axis Labs that also contains 150 mg caffeine per scoop. For now, I'll take it post-workout in place of Protocol or Re-Con. I may experiment with taking it intra as well, although I'm using Xtend intra at the moment. I actually started with a scoop on Saturday to test the flavor and get a feel for the caffeine. The sponsored log will be up sometime on Monday.
* For bench, I increased VD weight by +5 lbs because my bench strength is returning. Not close to full strength though because I have a slight cold, which always hits bench the hardest.
* Monday will be a much-needed rest day. I've been hitting the gym since Thursday, and two of those were the max squat sessions, which were quite tiring.
http://www.youtube.com/watch?v=xNMYy3wSZFk (mobile-friendly)
Last edited by KenshinH; 02-18-2013 at 02:15 AM.
## chillin at home crew
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02-18-2013, 10:33 AM #1371
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02-18-2013, 10:51 AM #1372
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02-18-2013, 11:21 AM #1373
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Thanks bud!
Speaking of which, there was a chick doing bodyweight squats and bent over rows yesterday. 6/10 face but 7-8/10 body. She was working out in a corner of the gym away from the benches though.
For the N'Gage, you can always take it post. That's what I'm doing because I don't want to add another 150mg C on top of Craze nor take in additional C during the workout.
Thanks bro. Kill your squats today## chillin at home crew
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02-18-2013, 01:26 PM #1374
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Ok, new sponsored log for Energized N'Gage is up! Come by and join the fun
http://forum.bodybuilding.com/showth...hp?t=151972193## chillin at home crew
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02-18-2013, 01:45 PM #1375
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02-18-2013, 01:51 PM #1376
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02-18-2013, 01:52 PM #1377
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02-18-2013, 01:54 PM #1378
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02-18-2013, 01:57 PM #1379
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02-18-2013, 02:09 PM #1380
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
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