squat
5x7 @ 350 - not easy.
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squat
5x7 @ 350 - not easy.
Did you skip the introduction cycle and go right to the base cycle? The Smolov squat routine looks crazy although if you can get through it the gains should be great.
You bet. Starting and staying with the base cycle.
I was chatting with another raw lifter that took his squat from 500 to 540 since October. He tried doing it from the beginning but it just broke him - It is a very taxing program so doing the 3 week base cycle on a 3 day instead of a 4 day should give me enough time to recovery and still make some good gains. Then re test my max on the 4th week.
My max in comp was 465 so I started off with 450 to play it safe. I wont be using knee wraps or briefs unless I have to . My knee did start to bug me today a bit , but nothing serious.
One big this I was told was to take a long break between sets ( 10-15 mins) He was even taking up to 30 min on the 10x3. I thought he was crazy until I started it and he is right you need the break. After each one today I felt light headed. Rested up and nailed everything. There is no way I would have been able to get 5x7 @ 350 without the rest.
Like anything only time will tell and just because it worked for him doesn’t mean it will work for me.
Another thing is he only did the squat - nothing else and all 3 of his lifts went up since the last meet. One thing that I'm doing and he isn’t right now is dieting, so I will see how that plays a roll in this whole thing.
From what I've read even though the guys are not doing deadlift it still goes up just as much as their squat (if not more). I'm not sure about the dieting part though. Another big emphasis made in the articles I read is that the guys doing Smolov were eating at least 4000Kcals/day and basically eating whatever they could and still losing some body fat. Although this was for the 13 week program so doing a 3x/wk base cycle will be different (but still really hard).
I'm assuming you're going to deload after max testing then re-calculate and repeat?
I will play it as it goes, but i will most likely do a deload.
If I think that my diet is getting in the way then I will stop the program. I'm not in a big rush to build big numbers because I know that come fall or early winter I will be having surgery and it will all stop anyways. But until then it's on !
So I messed up the other day with my numbers - I should have done 5x7@ 338 not 350 , oh well !
Today it was 7x5 @ 360 lbs - Not a bad session, getting closer to my rep range so that made things easier.
My back is feeling a bit tight - more foam rolling done after each set and for 10 min after training.
Also did some pull ups and static holds on the hang bar.
45 x 2 min cardio today ( one session done )
Today's squat
10x3 @ 380 - I ended up putting on my singles as my hips are getting a bit tight - I did do a bit of flexor pre training, but still.....
Not a ruff workout - I think the first two at lighter weight where harder than the last two with heavier but less reps.
Week 2 will start on Thursday or Friday.
Booked my second MRI June 14th - This is about 1 year after my first MRI for the samething. Crazy how long things take, but they did send my first request ( for surgery ) to a knee replacement specialist and that was not needed so that added about 6 months to my wait time.
Thank God for pushy nurses :)
You can usually get in for an MRI within a week if you let the hospital know you are willing to come in off normal hours due to cancellations...happens all the time...ive never had to wait longer than a week.
P
I guess not here. I had my MRI done last year than about 9 months later I finally seen the surgeon , but I had to go through my work nurse and thanks to her it was done. Now he wanted me to drop some weight ( thanks to you I did :) ) and have another MRI because he thinks there may be more damage. The ACL is gone , but the MCL may be damaged we just don't know how bad.
Atleast I don't need an acl to squat. Im thinking I should be in by September or October and take 6 months to rehab and be lifting well enough to do nationals in July and worlds in October.
Dr said 8-12 months recovery, but I'm hoping I'm in decent enough shape to cut that down a bit.
Start week 2
Squat - 4x9 @335 - not bad. Took about 7 min inbetween sets. Nice and low with belt only.
Moved on to bench , biceps and triceps for a bit of extra work.
Introduced carbs back into my diet. Talking with Prae we figure 17 weeks is a long enough diet. Next time I will do the whole thing with him and not try to do half myself. It's nice to have someone checking in on you i lost about 6 pounds on my own and 17lbs with him :) My goal is to get stronger while holding a decent 230 and if I do get bigger it wont be in the gut :)
Squat today
5x7 @ 360 - Really didn't feel like doing this today - the weekend killed me ( and I'm paying for it now ) , but I slammed through it . Hip is still bugging me a bit so I put on my briefs.
Squat 5x5 @ 380 . This should have been 7 x 5 but time was the factor here.
Each set was about 2 mins apart , I was soaked after this.
Squat day -
10x3 @ 405 -
Fine with this - hip is buggy still http://www.silverbackpl.com/members/...ult/smiley.gif briefs worn. It will be nice to have a break after next week to give my body a break. Surprisingly this is kicking the shit out of me, but I do feel stronger every workout
Thought I would bench today and test out the shoulder.
45x10
45x10
135x8
185x5
225x5
275x3
315x3
315x3
315x3
This is a lot heavier than it was a few months ago. But that's the story of my life ( with training ) get strong, get injured, try to get strong again....
Did some Chin ups - Been lacking in these so I want to put them back in.
Behind the head ticep extensions
Curls
Sit ups
Cheat meal tonight was a burger and chips with some ice cream. Weight is holding at 230 , but prob around 235 tonight :)
Took a week off everything . Went to Saskatoon and had some fun without thinking about diet or training.
Thought I would test my 1RM - 100% RAW
Squat -
445x1
500x1
515x1
530x1
Will be doing lots of foam rolling the rest of the week ( hip is still bothering me). Maybe one more squat session and a bench session , then on Monday I will restart the Smolov using my new max ( 90% of my new max )
I will also use single briefs in my training from now on except come max attempts to help save my hip.
video coming :)
:a+:a+
Nice one !!! Wouldnt know your hips bothering you at all by that !
Bench
Worked up to 300lbs - I really didn't want to push my shoulder so I jumped back down to 225 and did 10's .
Flyes
Chin ups
Tricep extensions
Curls
Nothing crazy - I really need to fix my shoulder http://www.silverbackpl.com/members/...ult/cheesy.gif
Smolov round 2
500 max*
Week 1 - day 1
4x9@350
Calves
Traps
Hips feel great now. Took atleast two weeks off from squatting. 350 went up fine, lots of reps though and that beat the shit out me again !!
Did some lock outs - 2 pins lower than bar.
495x5
545x5
605x1
635x3
Felt great to have that on my back !!!
Squat - Week 1 , Day 2 - MescoCycle #2
5x7 @ 375 -
Chins 15
Leg Ups and Plankes http://www.silverbackpl.com/members/...ult/smiley.gif
Went for an hour walk first thing in the am with Tam. THis is something that has been put on the back burner for the past 2-3 weeks ( all the rain hasn't helped much either ) but it will be brought back http://www.silverbackpl.com/members/...ult/smiley.gif
Did some deadlifts today ( did them last week also , but wasn't happy with results )
Worked up to a 1RM of 545 - My dead has to be the worst lift of all three and is taking the longest to climb.
Just read a small text article between Mark Bell and Ed Coan -
I will be adding pause squats and block or rack pulls to my routine - I do high squats now - :)Quote:
MB: Great one , what's the best fix for people who are slow off the floor in the pull?
ED: Stay tight and learn how to drive with your legs
MB: OK,that's how you pulled freakin' 901lbs at 220 ?
ED: YES!
MB: What are some good exercises to keep you tight or to train that tightness?
ED: Pause squats in the hole, high bar squats, standing on a block during deadlifts
Smolov MescoCycle 2
Week 1 day 3
Squat
7x5 @ 400
Went up nice.
Video of my 3rd set
http://www.youtube.com/watch?v=BL0y2ARJXNQ
Seated Shoulder Press
Worked up to 3x3 @ 190
Front Raises
Chin's BW x 15,12,10
Close grip Bench Press ( tricep focus high rep)
5x25 @ 145
I subscribed to your Youtube channel.. strong lifts talo... good work bro.
Thanks man I appreciate that.
was watchin that squat vid.....nice ass ;)
awe....thanks tex :D
Smolov mescocylce 2
Week 1 day 4
10x3@425
Aprox 7 min between sets.
Love when u post vids...nice work
Thanks. I find the videos help big time since i'm training alone it's my only tell tail for depth and form.
Today I had pre surgery physical and everything checked out. Weight was 102kg and that's down 8kg since my last visit with the surgeon in April.
Mesco Cycle 2
Week 2 day 1
Squat 4x9 @ 370lbs
I hate doing higher ( for me ) rep squats , but it's working . I'm liking this program. I just find that I need to take a few extra days off after each week. I'm hoping to train tomorrow also ( back to back squat may not be the best ) because I'm taking the weekend off to go down to Calgary for Nationals.
BW - 102kgs
I hate high rep squats too. I was okay with them when I used a high bar but anything over 5 reps with a low bar placement destroys my wrists. Partially because of my narrow hand grip and partially because I have the bone structure of a teenage girl lol.
How is your back holding up with all the squatting?
My back is surprisingly holding up nice ( knock on wood ) . Even though I am squatting 3-4 times a week I am still giving myself lots of rest - I took some extra days off from the end of week 1 to transfer back to the second week and that seems to be working nice. Today I feel great and will do another squat session then take the weekend off and come back strong on Monday.
Good work, when is your surgery...
Morning Training
MescoCycle 2 - Week 2 day 2
Squat 5x7@395 .
Lower back ( left side ) is feeling this one. Foam rolled pre and post workout and if I'm feeling up to it I will get in a bench session this afternoon after some good food.
Don't have an exact date yet , but it will be in October . I tried to hold off until all the guys took their holidays at work so we wouldn't be short handed.Quote:
Originally Posted by ironwill
Afternoon training
Close Grip Bench – Not too heavy as my shoulder can’t handle it.
135x10
135x10
185x8
225x5
275x3,3,3
Chin ups
Tricep and bicep work
Push ups
Mesco Cycle Week 2 day 3
7 sets of 5 @ 420lbs
This was hard ! Took the weekend off training and had some fun in Calgary :) My back is stiff so I'm not sure if I'm going to try the 10x3 tomorrow.
Tonight’s training was upper body
Been way too long , just trying to get a good pump and burn and maybe wake up sore http://www.silverbackpl.com/forum/im...on_mrgreen.gif
Flat bench
Bar x 10
135 x 10
185x 8
225x20
225x20
225x20
225x20
DB Fly’s
3x8 @ 60
Bent Over Rows
3x10@ 225
Crow Rows
3x30 @ 50
Chin Ups
BW 3x12
Shrugs
3x20 @ 275
Upright Rows
2x15 @ 135
Added 5-HTP to my supplement stack trying to balance things out a bit.
Yohimbe for some energy ( don't take to much of this shit as it's very strong )
Squat big tomorrow