T Nation

8 Weeks, Moving Twice Around the World


#1

27 y/o, 168, planning to compete in a raw PL meet in CA in mid july. I am 8.5 weeks out, but, due to my work, will be moving from florida to singapore via NM, and then from there to Sandy Eggo, CA. I should arrive in country about a week or so before the meet. This will be my second ever meet.

During this time, I plan on running the Smolov Base cycle for Squat and a modified Dave Tate 6 week bench cure concurrently in separate sessions. It sounds stupid, but why not. Also, I lift raw, so the floor presses are replaced by regular bench.

Current lifts:
SQ 385 meet
BP 225 meet, 255 gym
DL 405 meet, 455 gym

hopefully, this log will help me keep it all together as I move from place to place.

training begins on Sunday May 17, hoorah!


#2

I've been eyeing this same meet. Good luck, I might see you there.


#3

Would be fun- good luck in your prep!


#4

I began the first of 3 straight squatting days from the introductory 2-week program yesterday.

Sat May 16 AND Sun May 17-

Squats:
Bar X 5
135 X 5
225 X 5 (end warmup)
255 X 8
255 X 8
255 X 8
275 X 5
295 X 2
295 X 2
315 X 1

ended with standing ab pulldowns, 3 X 10 of 100lb

felt real slow and heavy on the last single, even though i've done 315 for 10 reps before.

THIS IS THE INTRODUCTION? WTF!

I've done sheiko meet prep before so i thought i knew volume, but this is crazy. no rest days either. I've been having a real good couple of training months doing 5/3/1 and squatting as much as 330 X 7, all based off a 385 max. This seems to be a lot of volume, a lot of weight, and reading it on paper makes me feel tired, but doing the damn thing is a freakin' bitch. I'm going for contrast showers everyday after squatting and going to eat more food.

more to follow tomorrow.


#5

Monday May 18

Squats:
Bar X 5
135 X 3 (groin complex, inner hams, glutes were tight as shit)
225 X 3 (end warm up)
275 X 5
275 X 5
275 X 5
275 X 5
295 X 3
315 X 2
315 X 2
345 X 1 (felt a lot heavier)

my groin, hips, glutes, hams, vastus medialis, lateralis- wait that's like my whole lower body except calves. My whole lower body feels sore as shit and tight. I'm glad not to squat tomorrow, but lunges and jumps instead. i'm going to need some stepmill cardio too.

Was so sore that i couldn't go below parallel until 225.

Night Bench:

Bar X 5
95 X 4
95 X 4
135 X 5
135 X 5
185 X 3
185 X 3
225 x 1
225 X 1
225 X 1
225 X 1

Rows, 3X 10
Chins, 2 X 10

Decided to simply perform some bench form practice.


#6

Tuesday, May 19

Snatches:
Bar X 5
Bar X 4
65 X 3
65 X 3
95 X 3
95 X 3
95 X 3
Bar X 5 w/squat

Lunges:
50 lb DBs each hand-
10 steps X 5 sets

BW Dips 10 X 1
Chinups: 8 X 1

Recovery day never felt so good, soreness is almost gone and I have full ROM without tightness. Used snatches as my explosive exercise, lunges and jumps tomorrow. Eating about 3300 calories a day, drinking more water. (maintenance is about 2900)


#7

Wednesday, May 20

Vertical jumps for height, 10 reps.

Snatches- up to 95lbs, speed

C&J- up to 135, exaggerated catch to front squat.

Lunges, 50 lb DBs, 12 steps X 6 sets

Standing ab curls.

I feel almost human again after those three days. Looking forward to squatting on Saturday.


#8

Thursday May 21

AM:
Lunges, as above, 12 steps, 6 sets
vertical jump, 10 reps
broad jump, 5 reps

PM:
Bench ME, paused 3 sec:
Bar X 5
95 X 5
135 X 4
135 X 3
185 X 3
205 X 5

Cable Rows, 3 X 10 (100lbs)

HS Pulldown, 2 X 15 (45 lbs)

Incline bench, no pause
135 X 10 (2 sets)

feels good overall. total rest day tomorrow, squatting again on saturday.


#9

Saturday May 23 and Monday May 25

Saturday
Squats:
Bar X 6
135 X 5
225 X 5
275 X 5
315 X 5
335 X 1 (paused- no good reason other than to eliminate stretch reflex)

2 sets of bodyweight chin ups and dips, 8 and 20 reps respectively.

Monday
Squats:
Bar X 5
135 X 5
225 X 4
285 X 5
330 X 5
315 X 1 (paused ATG for the hell of it)

Bench DE:
155 X 3 (8 sets)

Chinups:
BW X 8 X 3

Triceps pushdowns:
60 X 10 X 3


#10

Update:

Have driven from Florida to New Mexico, and got a couple of gym sessions in.

Monday June 1:
Squats:
Bar X 5
135 X 5
225 X 5
275 X 5 (+belt)
315 X 5
315 X 5 (81%)

Evening Bench:
3RM:
Bar X 5
95 X 6
135 X 5
185 X 3
205 X 3
225 X 4 (PR)

Wednesday June 3:
Squats:
Bar X 8
135 X 5
225 X 5
275 X 5 (+belt)
315 X 5
335 X 5 (86%)

Evening Bench: (DE)
Bar X 6
Bar X 5
95 X 5
135 X 4
155 X 3 - 8 sets, 3 wide, 3 normal, 2 narrow
20 mins upper body pressing and rowing


#11

Made it to Singapore!

Sunday, June 7, 14 hour jetlag...

Smolov Base day 1:
Squats:
Bar X 5
135 X 5
225 X 5
275 X 9 X 4

felt really freaking heavy. I don't know why, but I feel like any weight between 250-300 is subjectively heavier than 315 and up. purely psychological. anyway, time to rest, eat, nap, etc.... hate this moving crap.


#12

Monday June 8
Bench 1RM ME: + 30 mins rows, facepulls, pushdowns
worked up to 255 and missed 265 twice. I still have 255 as my 1RM PR, which sucks. Will be focusing on DB Bench at full stretch to try and increase strength off the chest; the sticking point was about an inch off the chest.

Tuesday, June 9

Squat:
Bar X 8
135 X 5
225 X 5
275 X 3
295 X 7 X 5

Whooo! felt really good finishing these sets, but Holy Hematoma! my belt is really bruising my hips good. Eating food and trying to sleep more.
Rest day tomorrow and then 2 straight days of squatting.

Note: I left my freaking TK knee sleeves in the US, which means i only have my APT convict pros in Singapore. I am going to alternate using them and squatting with naked knees.


#13

Thursday, June 11
Squat:
Bar X 6
135 X 5
225 X 5
275 X 3
315 X 5 X 7

No knee sleeves, bodybuilding type belt. I felt like a fucking truck had hit me by about set 5. It was bad, like an out of body thing, with woozy walking, feeling like shit, tired, beat up, tight lower back and hips, just generally tired/sore etc.

did a few crunches to alleviate back tightness, drove home and am still in the same position as when i first got in the house. tomorrow will be an interesting day.


#14

Friday, June 12
Squat:
Bar X 6
135 X 5
225 X 5
275 X 3 (add belt)
315 X 1
335 X 3 X 10

I did it, it wasn't as bad as yesterday. Like what some others have mentioned, the last couple of sets did not feel the heaviest. I also had a guy in the gym come up and offer a spot for the last few, and he knew what he was doing, so it really helped confidence.

This is just the first week of Smolov Base. This feels super shit. I feel like celebrating that I won't have to squat tomorrow. I am sleeping good tonight.


#15

On Sunday, June 14, I did the program as planned- 295 X 9 X 4 sets.

However, I tweaked/hurt my right brachialis and it did not feel better after showers/ice/rest. I also have a shoulder tracking issue on the left.

In view of these nagging injuries (100% caused by my form and high squatting intensity) and the proximity to the meet in July, I have decided to discontinue Smolov. It sure feels like shit to change tack halfway, but I have no doubt in my mind that this choice fulfils my goals and priorities at this point. It is important to me to compete July 18, rather than continue to try and get stronger in the squat.

I will continue to train with a different strategy and will update this log, starting tomorrow.

Thank you to all the Smolov vets who have given me advice along the way. I'll be back to complete that program when conditions are more favorable.

"Mistakes were made..."


#16

What you did in the last few weeks is completely bad ass. Sorry it didn't work out the way that you wanted it to. But I'm sure you can figure out what to do between now and the meet and put up a real good total.

All the best,

Matt


#17

Good decision on dropping the Smolov. Better to use the time you have than screw yourself out of the meet.

Do you have a template for the next few weeks?


#18

Thanks for the kind words- everything is now geared to the meet. I will improve on my total and post another video.


#19

I have a plan that I sat down and drew up. It's divided into phases of strength work and technique, going up till about 10 days out, and then strength work drops away, and it's mostly technique/keeping "limber". I will be squatting about 1/10th of what I would have done on Smolov, and will be bringing in some deadlifts, and about the same amount of bench work.

I also have to register for the damn meet. Have you done that yet?


#20

Tuesday, June 16

DL:
135 X 6 conventional
135 X 5
225 X 5
315 X 3
315 X 3
365 X 2
405 X 1 X 3 singles

Good Mornings:
135 X 10 X 3 sets
185 X 10 X 2 sets

Leg Press:
450 lbs X 8 X 5 sets

Hanging Leg Raises, 5 X 2 sets, slow lower.

I felt pretty okay coming out of this workout. My arm and shoulders felt better than on Sunday. I'm avoiding barbell work for pressing for a little while. Eat, contrast showers, sleep- is this what a pro athlete does in the off season?