first time poster, long time reader.
i'm a competitive raw powerlifter from canada. been training for several years as a hobby. now i've left biochemistry behind and have begun coaching in toronto.
sorry for the introduction. onto the more serious business.
after getting hella pissed off that my 100%RAW record open squat record fell i'm back on the power train: next stop, Raw Unity Meet V.
the smolov base cycle has been my bread and butter ever since i first ran it several years ago. she is a cruel mistress, but if you rub her the right way she will take you places few have ever been.
so here's the setup:
W1: 4x9@360, 5x7@385, 7x5@410, 10x3@435
W2: same + 20 lbs
W3: same + 10 more lbs
the split that i like to use is:
Mon = M.E. style bench + tris.
Wed = some heavy back/bis/grip (avoid all lower back).
Fri = dynamic effort bench + shoulders (possibly moved to Thurs if feel strong)
Sat = anything goes (by feel).
I am lucky enough to work fulltime in a private training facility. nutrition and lifting are my priorities and because of this i'm in a good position to tackle the volume.
When i was a nub I would run smolov on the pizza diet (also a side effect of being an undergrad). The pizza diet works wonders from building your wheels, but I can't afford to get that heavy anymore. So here is how my diet works during this phase:
Lifting days (M/W/F/S)
-mixed p/f/c breaky (eggs, toast+pb, shake, fruit)
-high carb immediately before, during and after training (~10-1130am), for ~6-8 hours following (i'm talking real carb load levels - dates, cereals, containers of yougurt, milk, oats, rice... maybe 5-750grams
- low fat
- taper at night ~ 8pm
Rest days (Tue/Thu/Sun)
- low/almost no carb day
- keep healthy oils up in most meals
Besides that, fish oils and a gnc vitamin and whatever other supplements i have on hand for placebo effect (greens-type stuff, ACV, arginine, probiotics, whatever is on sale..)
i'll post a vid of the last set of each day. intensity is directly correlated to the shade of purple that my face turns during this set so it will be useful to see.
except for the first two workouts because i've already done them...