Tuesday Feb 7, 2017
Squat
Work to 3RM (80%) - 300
Pause Squat (6 sec - 4 x 3) w/ 185
Superset
Speed Squat 10x3 w/ 145
Hanging Knee Raise x 12
Tuesday Feb 7, 2017
Squat
Work to 3RM (80%) - 300
Pause Squat (6 sec - 4 x 3) w/ 185
Superset
Speed Squat 10x3 w/ 145
Hanging Knee Raise x 12
Been a while since I posted on here… Did not stop training
I started the Smolov Intro cycle on Apr 24 with a training max of 315. The first week was kind of rough as I was not used to the volume. This second week has been a ramp up in intensity but low reps. Looking forward to getting into the base mesocycle.
May 1, 2017
Squat - warm up, then 2 x 2 @275
Bench - worked up to a 3 rep @ 230
Triceps work - Band pushdown 3 x 30
May 2, 2017
Smolov required 1 set of 3 at 275
Squat
135 x 3
185 x 3
225 x 3
275 x 3
May 3, 2017
Trying to keep up some high intensity low volume work for my other lifts except for deadlift to maintain as best I can. One thing I have noticed is my appetite has gone up a lot even within the first couple weeks of smolov.
Push Press
Bar x 3
95 x 3
135 x 3
155 x 3
185 x 3
200 x 1
Floor Press
185 x 3 x 3 sets
205 x 3 x 3 sets
Band Pushdowns 3 x 30
11 weeks to go!
Looking forward to how this is going to play out. If I can get another 50 pounds on my squat out of this program I will be pretty stoked… just maintaining some kind of relative volume after the program is done to not lose gains.
May 4, 2017
Smolov Intro Cycle Week 2, day 3
135 x 3
185 x 3
225 x 3
275 x 8
The program called for 275 x 5 but this week I am not getting sore… The intensities are high and volume is low. Figured I would hit a few more. It is a weird feeling squatting a weight 8 times you could only get 4-5 times 3 weeks prior.
Then I hit 6 x 3 on chins with 25+ Bodyweight
Monday May 8, 2017
Smolov Base Meso Week 1, Day 1
Squat
135 x 3
185 x 3
225 x 9 x 4 sets
My right knee is feeling a little tweaked. Gonna start popping some glucosamine a couple times a day and keep pushing on. Trying to get my mind right before the next session because this is going to be brutal.
May 9, 2017
Paused CGBP
Bar x a lot
95 x a lot
135 x 10
155 x 3
165 x 3
185 x 2
205 x 2
225 x 2
Midpoint Pin Press
145 x 3
185 x 3
225 x 3
245 x 3
Lots of skulls
Wednesday May 10, 2017
Smolov Base Meso Week 1, Day 2
Squat
Warm - up (lotsssss of stretching)
Bar x a lot
135 x 3
185 x 3
225 x 3
235 x 7 x 5 sets
Both of my knees feel “tired.” That’s the best way I can describe that but my legs were extremely sore due to DOMS from Monday goin into this workout. Even through the soreness its a weird feeling to notice just even in a few weeks how much stronger I have gotten in the lift. Not sure if its because of the inflammation due to the carnage of the total volume but my legs look and feel like they have grown a good bit. I cant wear most of my boxers anymore because they are tight around the midpoint of my legs.
Thursday May 11, 2017
Weighted Chins
BW x 10
+5 x 3
+10 x 3
+15 x 3
+25 x 3
+45 x 3 x 5 sets
Some curls
Just trying to maintain my upper body without hurting my recovery for legs
Friday May 12, 2017
Smolov Base Meso Week 1, Day 3
Squat
warm up
135 x 3
185 x 3
225 x 3
250 x 5 x 7 sets
Saturday May 13, 2017
Smolov Base Meso Week 1, Day 4
Squat
warm up
135 x 3
185 x 3
225 x 3
275 x 3 x 10 sets
10 sets of 3 was brutal. Im normally used to incorporating one set of 275 x 3 in my workouts previous to beginning smolov. I think I was resting about 4 to 5 minutes between sets.
Monday May 15, 2017
Smolov Base Mesocycle Week 2, Day 1
Squat
warmup
135 x 3
185 x 3
225 x 3
240 x 9 x 4 sets
Tuesday May 16, 2017
CGBP
135 x 5
155 x 5
165 x 3
185 x 10 x 3 sets
some light skulls
Wednesday May 17, 2017
Smolov Base Mesocycle Week 2, Day 2
Squat
bar x a lot
95 x 3
135 x 3
185 x 3
225 x 3
255 x 7 x 5 sets
This is getting brutal… the weight doesn’t feel heavy but my legs are just tired
The fatigue is starting to set in… got a week and a half to go before I can rest a few days
FRiday May 19 2017
Smolov Base Mesocycle week 2 day 3
Squat … again
95 x 3
135 x 3
185 x 3
225 x 3
275 x 5 x 7 sets
Legs are ROASTED
Monday May 22, 2017
Smolov Base Mesocycle Week 3 Day 1
Squat
bar x some
135 x 3
185 x 3
225 x 3
250 x 9 x 4 sets
Tuesday May 23, 2017
CGBP (paused)
95 x 5
135 x 5
165 x 3
185 x 3
205 x 3
225 x 2
245 x 1 (touch and go)
Skulls
4 x 15 w/ 65lb
Band Pushdown - 100 reps
Wednesday May 24, 2017
Smolov Base Mesocycle Week 3, Day 2
Squat
warmup
135 x 3
185 x 3
225 x 3
265 x 7 x 5 sets
I have started to get pretty tight in my hips and mid - lower back. I feel like I am not capable of hitting the depth I want with this tightness. Its a weird sensation as I have no DOMS whatsoever, just feel real wound up. Next week before maxing Ill be stretching and rolling a lot… maybe that will help out so I can get to depth on my PR attempt.
On a side note, I think I am going to shoot for 350 at my PR attempt next week. Before starting Smolov I hit 315 for a triple but am using 315 as my training max for calculations of percentages within Smolov. If I get it up easy Ill shoot for 365.
Friday May 26, 2017
Smolov Base Mesocycle Week 3, Day 3
Squat
135 x 3
185 x 3
225 x 3
280 x 5 x 7 sets
Saturday May 27, 2017
Smolov Base Mesocycle Week 3, Day 4
Squat
warm-up
300 x 3 x 10 sets
Brutal …
The upcoming week i do not plan on logging anything as I will be doing light upper body stuff in prep for max out on squat Friday.
Friday June 2 2017
End of base mesocycle (PR day!!)
Worked up to 325 for a real easy single (training max for base cycle). I’m surprised how fast that went up
Then hit 350x1 (still was easy RPE ~ 7.5)
365 x 1 (RPE ~9)
380 x 1 (RPE 10+)
I’m honestly amazed at how much this program has helped my squat out I did sandbag my initial training max but was expecting to be in the 350-360 range for a PR.