Clear Muscle & Smolov training log!

[cdevocht]

Extending it a week seems like a good option.

I'm leaning towards that option, yeah.

Day 14

Woke up with more pronounced DOMS, more like a 6.5 I did not get as much sleep over the last two days, only 7 hours each as opposed to 8 or 9 and yesterday was in a pretty big caloric deficit so those factors certainly contributed, and as I mentioned, absolutely killed it on Monday .

I dislike working..for the moment about an hour away from home. Though the work I'm doing is very cool! Kitchen reno, making countertops etc. Basically can't use stim pre workouts when I get home and go to the gym (7pm roughly) or it'll mess with my sleep. I don't feel tired but I don't have a stim free pre workout that provides focus, which I need on all these working sets and is lacking a bit sometimes.

So without perfectly adequate recovery due to sleep and eating the squats were tough tonight.
Stairmaster 8 min 130 cal
warmup
5x7@205
Wasn't proud of every rep but 90% were solid. Time to rest up and come back at it harder and stronger on Friday.

Bench press
warmup
7x5@155 These were great. I think I've already made noticeable gains in my chest! Very happy about that

superset bench with calf presses on leg press
2 platex20
3 plate x20 x20 x20

DB lateral raise
15x20
12x30
25x20

Lots of food and planning to get a good nights sleep tonight!

[emergency]

yeah training with out stims can be rough especially after a long day. I have had some good luck with push 10 or Opus as my stim free options.

[cdevocht]

Indeed and a long day it was today. Some overtime. I actually have a bit of Opus left, might have to dig into that.

Unfortunately my roommate made me sick but

Just a nasty cold, aint gonna stop me.

Will report back in a couple hours!

[cdevocht]

Day 16

That head cold was nasty all day but I took a scoop of P.P.K. and headed off to the gym, didn't care about taking caffeine late at night tonight, going to pass out right after I write this up regardless.

Stairmaster 8 min 130 cal
stretching/box jumps (does seem like a great way to prime the CNS for some lifting)
Squats, still doing high bar
7x5@215 slightly better than last squat session

Bench
warmup
8x4x160 Doesn't feel any heavier than the first week, and we're up 10 pounds so far from then! Progress here feels great

dragon flag x5
x5

double crunch x 20

one arm DB row
15x70
18x70

assisted pistol squat
x5
x5

Now to recover from this cold as best I can. Have to go in to work tomorrow wish I could sleep in, ah well. There's always Sunday!

[cdevocht]

Day 17.

Holy god.
I think I would've been a lot better off if I wasn't sick and also working today. Day 4 is a marathon, I already knew that from last week when I split up the workout into 2 sessions but that wasn't an option today. Probably wasn't fully recovered from yesterday.

meal @ 5:00pm

gym @ 6:50
stairmaster 10 min 150 cal
warmup
squats
10x3@230 Tough but it's supposed to be! 230x3 is already a high bar PR for me. Have been wearing pants for the last 3 weeks to keep my knees warm as I don't own knee sleeves (one day I shall! ) Wore shorts today and quads are noticeably bigger! Really excited to SEE progress.

benching
7x3@170 All sets close to failure except 3&4, had to drop weight to complete without failing a rep. At this point I hadn't eaten for nearly 5 hours and my intra workout shake was not NEARLY enough, pre workout wore off, etc etc. was not prepared for the difficulty of tonight.
3x3@165

3x10x70 cable rope face pull
foam rolling

Leaving gym @ 9:40

This is no joke. You need to have some heart to run Smolov and Smolov Jr. Dig deep, be mentally and physically prepared Every training session. (don't get sick :P ) Eat lots. I think the results will be well worth it though. Almost kicking myself for not signing up for the dymatize transformation challenge :P

I am going to extend my Smolov jr by a week to sync up the rest period with Smolov, my CNS is going to need it. Ideally I should have started Smolov squat 2 weeks prior to Smolov Jr. or skipped both of the intro weeks for Smolov squat so the base mesocycle lined up with smolov jr. Despite how today went, considering the ease of most bench sessions up until now I believe I can add yet another 5 pounds to benching next week and handle it just fine. I MAY keep day 4 at 10x3x170 but if I'm feeling it we'll definitely go for 10x3x175.

As for Clear muscle, getting the proper amount of sleep helped dramatically with reducing DOMS, I think we have to be getting some lean gains. Can't wait to see where we're at around week 6!
Rest day tomorrow will be invaluable.

[emergency]

congrats on the squat PR and great to hear the DOMs are reducing.

[llahhsoj]

congrats on the squat PR and great to hear the DOMs are reducing.

This. Great work on the squat PR man! I've noticed 3-4 of them today in various logs so far.

[cdevocht]

congrats on the squat PR and great to hear the DOMs are reducing.

Thanks! Anything else I should be commenting on? I've been focusing on DOMS, training capacity and body comp (Will do pics again at week 6 and 12)



By now I'm sure a lot of you are wondering why I'm doing Smolov with such a relatively low squat when there are so many other options. I've already learned tons about myself in a short 3 weeks. My background has very much helped prepare me for the mental difficulty of the program, mainly my training as a triathlete for three years. I've learned to push past the pain and keep going. A couple tough sets aint bad compared to having a few blisters, calf cramps, lungs on fire, and 2 miles of running to go with your competition in sight. Give up? Not a part of my vocabulary. I've learned that if I write it down on a piece of paper I will complete what is written before there is any chance of my leaving the gym. I've learned that I probably held my physique back by doing a 5 day 1 bodypart per week split for most of my lifting career, of just a short 3 years. I haven't trained with many programs which is a mistake because they've all yielded pretty good gains. My own programming was faulty because it lacked proper overreaching and rest periods, and most importantly I would say too often training to failure and beyond without enough recovery to be able to have progressive overload. Also not logging workouts as to PLAN progressive overload.

I wanted a program that would really challenge me mentally and physically and I'll be damn proud to say I completed it when all is said and done. I believe everybody who completes Smolov without failing reps has seen 50-100 lb squat gains and some solid deadlift gains. We're all after progress and quite franky I don't want it to be "easy". I'm earning it, rep by rep, set by set. You can't just think about the physical gains either. Building upon that mental fortitude and ability to train at high levels....train your mind, it'll quit before your body does nearly every time.

I live for this, lifting is my passion. So far I love the program and that I can already SEE the results of the program in combination with clear muscle. I can't wait to share them with you all.

Here's set 2 from Fridays 7x5x215 session. I have a couple critiques, glad I took the video. Too long to set up, would like to put a bit more weight on my heels. This is a DRAMATIC improvement in my squat form prior to having lifting shoes 3 weeks ago.

[cdevocht]

This. Great work on the squat PR man! I've noticed 3-4 of them today in various logs so far.

Awesome!! gotta love that kind of feedback, people are pushing themselves and seeing results, and i'm only on week 3! hah!!

[emergency]

Thanks! Anything else I should be commenting on? I've been focusing on DOMS, training capacity and body comp (Will do pics again at week 6 and 12)

have you noticed any decrease in recovery time, otherwise you are doing great in here.

[cdevocht]

have you noticed any decrease in recovery time, otherwise you are doing great in here.

I strongly feel that a solid "yes" is in order. I've tried a lot of things to get these legs to grow and have ended up with my record of 7 day leg DOMS, now I haven't caused that level of trauma to my legs in any of these workouts but I would Never ever imagine that I would be "just fine" following the friday/saturday back to back heavy squat days and ready to go at it again Monday. Recovering fast enough to make gains as I would Not have been able to squat 200 high bar for 9 reps two weeks ago but I did today! It's amazing how the body can adapt.

Stairmaster 10 min 150 cal
warmup
Squats
4x9@200

Glute Ham Raise
3 tied PR
5 + 5 assisted BOOM
6 + 5 assisted Big PR's!!! Love it.
I'm doing very quad dominant squats so this is curious but great! I'm not getting any lighter either.

Bench
warmup
6x6@150 Yeahh we got this.

superset
Sven press
8x10
10x10
8x10

standing DB shoulder press
10x35
10x50
10x50

stretching.

[cdevocht]

Day 21

cycling 5 min
box jumps
15
15
15
stretching

Squats, 5x7 @ 215 , wow this third week of the base mesocycle is damn difficult. Two ugly reps on the first set. Had to turn it up a notch. Dominant right leg was showing on some of these as the weight becomes a struggle. I will finish out this week without failing a set but I doubt I'd make it through another 10 pounds next week. Luckily next week is PR testing week!

leg extension
both legs 20x70
single leg 15x60
both legs 25x60

Bench Press
Yep! Still going strong here
7x5@160
Really excited to test a PR next week, I'll have to find myself a spotter. I train alone

bb curl
12x45
close grip 12x65
close grip 12x65
wide grip 12x65

incline iso lateral bench machine squeeze @ top
10x45
10x45

incline diamond pushup squeeze @ top
12
12

[cdevocht]

Day 23.

Wow!!
Today was unreal. I recall having a pretty good workout with a huge pump a week or so ago when I tried dosing CM at 3 pre workout 3 post, as opposed to the usual 2 am, 2 pre 2 post.
I did 3 pre 3 post today and I didn't get a massive pump but was a complete beast tonight, felt so strong. I will be dosing CM 3 pre 3 post for a little bit to confirm that it works better for me that way.

walking lunges
alternating jump lunges
stretching

Squats
7x5@225
10x135

All 3 racks were taken, asked if I could work in and it was awesome. REALLY decreased my rest times, finished my 7 sets in 20 minutes?! Usually closer to 45-50min. Despite the weight the reps were quite good, could've done more. This just set the mood for the rest of the workout.

Bench
8x4@165 This was great too. VERY little struggling on any sets, just good clean reps.

Ahhhhhhh how can people dislike Smolov?!?!? "it's not worth it" !??? I don't think I've ever seen my lifts progress this quickly, and that alone brings me so much joy. Sure some of the squat sessions are brutal but...unless I get injured (which was a concern early on, but now I'm used to the volume) I love it.

Followed up with

bent over BB row
3x10@135

dips
20
20


Can only hope tomorrow goes as well. All benching and high bar squatting is now in the PR zone. I started this with a 225x3 high bar squat (it's 10x3@240 tomorrow)

Being in uncharted territory just makes me want it so much more.

Clear Muscle, we can be friends, you can stay.

edit - Scale is "taking a break" so says the note at the gym, very curious to see where I weigh in at these days. I've never had a problem putting on weight but I am a firm believer that everybody is a hardgainer. Honestly it's much better to go the slow bulk route, so sad when you diet off 30+ pounds and your lifts drop like a rock. Not to mention the means to drop all that weight, no fun.

[cdevocht]

Day 24,

I lied, dosed CM 2 pre 2 pre/post and 2 post lol. Squat workout, 2 hour break(feeding frenzy?), chest workout.

Ah yes, fond memories of last Saturday, and the Saturday before that. The one thing CM can't save me from is squatting with already bruised traps/shoulders/neck. I really wouldn't mind the squatting on Saturday if there was no pain from these permanent marks from the squat bar. Overall not a "fun" session but it's clearly working. Maybe this is why some dislike Smolov.


Fortunately this marks the final day of back to back squats and on to set a new PR this week, and that's...already in the bag.
Like I said today was a PR at 240x3, then tied the PR 9 more times (wtf!)


Stairmaster 5 min,
Box Jumps (high! I'm impressed, curious how high I got)
stretching
Squats
10x3@240 Weww PR, Ow, the pain.
10@135
front squat
8@135

Leg extension
90x18
single leg
70x15
both legs, 21's
70 (7 half reps (bottom) 7 half reps (top) 7 full reps

Standing calf raise machine
15x160
20x120

Food intermission

Benching
10x3x175 Needed a hair of a spot on set 6&7, powerlifter next to me gave me tips and I finished out strong, felt like I could've done 5 reps with minor form tweaks!!

some ab work.

These are already PR's but next week is resting and setting new 1RM's!! Should be exciting stuff.

[llahhsoj]

Fortunately this marks the final day of back to back squats and on to set a new PR this week, and that's...already in the bag.
Like I said today was a PR at 240x3, then tied the PR 9 more times (wtf!)


.

Congratulations on the squat PR man! More PRs to go.

[cdevocht]

Congratulations on the squat PR man! More PRs to go.

Many more indeed, this program paired with CM is working wonders. I can't wait to see the final results of it all. I will have a couple pounds to shed by the end of it but the muscle gains will far outweigh the fat. Excited for 1RM's

Debating inputting my new bench 1rm into the Smolov Sr. calculator as opposed to smolov jr and use those rep ranges for the following 3 weeks, then on the 3rd cycle return to smolov jr.
Not a big difference, thinking it might be good to switch it up a little instead of 12 weeks of the same reps.
Smolov Sr base mesocycle Mon 4x9x70% Wed 5x7x75% Fri 7x5x80% Sat 10x3x85% then you add your chosen weight every week, which would be 5 pounds
Smolov Jr. Mon 6x6x70% Wed 7x5x75% Fri 8x4x80% Sat 10x3x85% ^ same

[cdevocht]

Rough day, got something in my eye at work yesturday and it was bad enough to take today off. Kinda like my workouts I Never miss work.
Last day of R&R before we go tackle some new 1RM's. I am ready!
Just cracked my 2nd bottle of CM today

[cdevocht]

Okay! that was long enough to be away from the gym, 4 rest days was weaksauce.

Went in for a squat PR tonight, I misjudged a little and jumped the weight up too fast.

Ended up with a clean 275 and an ugly 285. I based the mesocycle off of 260 but really I hadn't done more than 225x3 high bar, which calculators say is a 240 1rm. 260 is a little under 85% of the 315 low bar squat I did. This might sound like a lame excuse but I thought the eye injury might come into play tonight, and when I struggled with the 285...well I didn't want to try again because it put a Lot of pressure on my eye. Should be having another go at a PR on Saturday, hopefully I can crush 285 and then some. Hoping my low bar squat moves up just as much. I'll bench tomorrow!

Followed this up with some pin squats
threw on 275 and did a couple sets of 5, lowered the pins until I really had to fight to stay upright.
Took the pins up one notch and knocked out 315x7.

Just wanted to get used to feeling a heavy barbell on my back(sadly heavy in my world, yes, unless we're deadlifting, warmup weight!)
I think this could be quite a good tool for strengthening my upper back. However it does not work the lower portion of my squat unless one could work the pins down every couple workouts until you hit depth :P and the top end is obviously cake for me, knocking out 315x7 with ease.

Glute ham raise
3+6 assist
3+6 assist
9 assisted

BB curl
45x12
70x10
95x6 - immediate 45x21

seated calf raise
45x20
95x12
95x15
95x15

standing calf raise
135x12
160x12
160x12

ab wheel
10
10
6

Definitely going to be feeling this one in my back tomorrow.

[changemyoil66]

im in late on this log, but watching your squat video, do you find that your lower back was kind of tired out before even starting? Seems like you need to stand up straighter instead of bending at the hip to support the weight. Let the weight rest on your legs. This way you would be able to push out more.

Nice dept though. I can't go that deep anymore due to knee pains. But I go deep enough.

[llahhsoj]

Hope the eye is doing better! You will get that squat PR soon. Enjoy your weekend man!

[cdevocht]

im in late on this log, but watching your squat video, do you find that your lower back was kind of tired out before even starting? Seems like you need to stand up straighter instead of bending at the hip to support the weight. Let the weight rest on your legs. This way you would be able to push out more.

Nice dept though. I can't go that deep anymore due to knee pains. But I go deep enough.

Hey great to have you aboard! I should take more videos, any critiques from seasoned eyes are more than welcome. It's not about the ego here I just want to improve.
I believe my lower back is just fine going into training sessions, due to the way I've squatted for years and heavy deadlifts I think my lower back is easily one of my strongest muscle groups. (If there's a way to verify I'd gladly give it a shot)
From my observation, especially if you had seen the 1RM attempts, it seems it can stay upright until I reverse the direction of the squat, my hips rise and my back does so slower and that results in a pretty awkward position to be in. Next leg session I'll try some pause squats and see to what extent that helps stay upright. I'll get some more squat videos.
Appreciate the comments

Hope the eye is doing better! You will get that squat PR soon. Enjoy your weekend man!

Eh bad timing with the 1RM's, hemorrhaged a couple blood vessels :> ....what can I say, I wanted to lift, real bad. I'll take good care of it though from here on out. Doesn't hurt or impair vision but....eyes are important! Got it checked out today, I'll be fine.

Will update again tonight after the gym.

[cdevocht]

Very Very happy to report in, see below!

Bench
warmup,
165x3
185x1
195x1 PR
205x1 PR!
215x1 !!PR!!
135x10

25 pound PR? Benching more than bodyweight PR? Going to hit my years goal of benching 225 next PR attempt in 4 weeks!?!!
For the record I was fairly happy with the squats, I think they're coming along quite well too, with the eye injury I did not have an ideal shot at a 1RM at all. It was still the best high bar squat I've done by 50 pounds. Doing some serious growing over here :P

dips
15
15

cable crossover
60x12
40x15
40x15

upright bb row wide grip
55x12
55x12
55x14

rear delts on pec dec
110x10
110x12
130x10

[cdevocht]

Day 31

I didn't go for another 1RM squat, for the sake of my eye. So here begins the switching phase which consists of mostly speed work. Should be a good change of pace, I've rarely implemented speed work into my training which is unfortunate, but as long as we keep learning and bettering ourselves, all is well. I will do more of this in the future.

Superset 1
Bent over BB row
105x10
135x10
135x10
135x10
135x10
135x10 last two overhand grip, first 4 underhand
135x8 pendlay row

BB shrug
135x15
225x8
225x10
DB shrug
85x20
95x12

Superset 2
Hack squat for speed
90x10
90x10
90x10
90x9 Final set did a full rep, then a half rep from the bottom, so 9 reps was like 9x1.5 if that makes sense.

Pull up
10, maybe the cleanest pullups I've ever done
8 super wide grip
10 regular

Superset 3
Front squat&shoulder press with log press
100x10 est. Not sure how much the log bar weighs
100x10
100x10

Shoulder press DB
45x10
50x10
DB lateral raise
25x10 20x10 15x10 dropset

Deadmill
5 bouts of 15 second sprints with 25-30 sec rest inbetween, 5 minutes of walking. @ 10 incline.
Got the heart racing real quick with these.

Overall just wanted to get in there and hit a few exercises I haven't done for a bit, and burn a couple calories. Was fun, back to doing work on the chest come Monday and perhaps I'll have a more solid plan for my squatting "switching phase" shortly.

[llahhsoj]

Eh bad timing with the 1RM's, hemorrhaged a couple blood vessels :> ....what can I say, I wanted to lift, real bad. I'll take good care of it though from here on out. Doesn't hurt or impair vision but....eyes are important! Got it checked out today, I'll be fine.

Will update again tonight after the gym.

Your eye health is definitely more important than 1RM squat max, although not much(kidding). Enjoy what is left of your weekend man!

[changemyoil66]

Just an observation. But if your back isn't fatigued, then you're all G.

[cdevocht]

Your eye health is definitely more important than 1RM squat max, although not much(kidding). Enjoy what is left of your weekend man!

Well, I GUESS. Still open for debate if you ask me :P Thanks!

Just an observation. But if your back isn't fatigued, then you're all G.

Here's what I'll do, I will get up a video of a real grinder rep and more decent reps in the near future and just maybe somebody can give some advice. Form really breaks down sometimes. I wanted to do Smolov so I could squat. Squat Lots! and improve my squat technique. With as many people tuning into the thread as there are, I'm sure many have a monster squat compared to myself!
I know my lower back would be the first to give out when I used to squat like this.... pre oly lifting shoes (We all started somewhere >.>) Depth was even questionable. Low bar btw
*****://www.youtube.com/watch?v=1o5D7ofVsW8
No surprise....end of the set was like pure good mornings (hence thinking my lower back might be strong+500lb deadlifts)

Day 33
Smolov Sr Switching Phase (Speed work)
Incline walking treadmill
Box jumps

Squats
135x5
185x5
225x3
315x1Negative (went down a little too quick, got 4-5 seconds on the 275's so I stuck with those)
275x1Neg
275x1Neg
275x1Neg
Jump Squats
135x8
135x8
135x8

Hack squat superset these in w/ benching
90x10
90x10
90x15

Smolov Jr, Starting a fresh mesocycle! Did decide to use Smolov Sr rep scheme with a 200lb 1RM (93%) Was going to go 205 but this rep range looks a bit tougher, I'll be fightin that 7 sets of 5 on Friday. If it's easy I can always add on extra weight or reps.
warmup
135x3
140x9
140x9
140x9
140x9
140x6(extra - bodybuilder bench press, curious on the strength difference)

Seated calf raise
100x20
100x25
100x12
100x12

pull up
8
8
8

Double crunch
20
20

Push up (bloodflow, squeezing @ top)
14
12

Lookin pretty big, filled out some t-shirts, have had some comments already. I have noticed in the past I can put on mass quite easily, but this time around it really seems like a good portion of it is the proper kind of mass.

[llahhsoj]

As in regards to the squat, the series below really breaks down the powerlifting low bar type squat. I really don't like this type of squatting personally though.

[cdevocht]

As in regards to the squat, the series below really breaks down the powerlifting low bar type squat. I really don't like this type of squatting personally though.

Yeah good video's. Think I've watched the squat one 4 times now :P!
Thanks! Currently with the high bar it's more like a full olympic squat. Need dem quads

[cdevocht]

Clear Muscle day 35

Hit it hard tonight, not heavy weights but really went at the intensity.

Legs - all speed work

Stairmaster 6 min 110cal
squats , all rest periods box/regular 30-60 sec
warmup
135x8
135x8
135x8
box squats
135x8
135x10
135x8
135x8

hack squats Superset w/ bench warmup
10
90x8
90x8
90x10

Bench
150x7
150x7
150x7
150x7
150x7

svend press
20x10
20x10
20x6 --> 10x6

EZ bar curl triset w/ skullcrusher w/ abs
65x10
65x10
65x10

skullcrusher
65x10
65x10
65x10

hanging leg raise
12
toes to bar
9
hanging leg raise
12

standing DB shoulder press
40x8
50x6
60x3

[emergency]

great session. how long did that take you?