T Nation

JayRoc's Log


#1122

Sunday (Smolov Base Meso Week 1 Day 3).

A. Squat: 125kg x 7 x 5.

Avg 101 Max 157.

Squatted outside in the sun for the first time ever.


#1123

Monday (Smolov Base Meso Week 1 Day 4).

A. Squat: 132.5kg x 10 x 3.

B. Band Face Pulls: 5 x 10.

C. Bench Press * : 60kg x 5, 80kg x 5.

D. BB Curl: bar x 20, 15, 10, 10, 10.

Avg 135 Max 170.


#1124

How you liking Smolov?


#1125

First week of the meso was pretty rough, but for whatever reason things felt better today.

It’s my third time running it (did the whole thing the first time, just did the 3 week mesocycle the second time) so I kinda know what to expect. I may have made it a little harder on myself by perhaps overestimating my max but c’est la vie.

My squat went into the toilet after a long-lasting back injury a couple of years ago so this is just an attempt to get back to pre-injury levels


#1126

Wednesday (Smolov Base Meso Wk 2 Day 1)

A. Squat: 115kg x 4 x 9.

B. Pendlay Row: 60kg x 3 x 5.

C. Seated partial DB OHP: 16s x 2 x 25.

D. DB Curl: 22kg x 2 x 8.

Not as bad as last week.

Avg 120 Max 176.


#1127

Friday (Smolov Base Meso Wk 2 Day 2).

A. Squat: 122.5kg x 5 x 7.

B. High hang power clean: 40, 50, 60kg x 3.

C1. Dips x 5, 5, 10
C2. EZ Bar Curl: bar+30kg x 3 x 8

Avg 124 Max 174.


#1128

Sunday (Smolov Base Meso Wk 2 Day 3).

A. Squat: 130kg x 7 x 5.

Avg 121 Max 170.


#1129

Monday (Smolov Base Meso Wk 2 Day 4).

A. Squat: 137.5kg x 10 x 3.

B. Bench Press *: 70kg x 10.

Every one of the 30 reps today was a grind. Very tough.

  • Feet up, close grip, paused.

Avg 121 Max 163


#1130

Wednesday (Smolov Base Meso Wk3 Day 1).

A. Squat: 120kg x 4 x 9.

B. Pendlay Row: 60kg x 2 x 5.

C. Seated partial DB OHP: 20kg x 2 x 20.

D. Hammer curl: 20kg DBs x 2 x 10.

The easiest day so far. Absolute piss.

Avg 123 Max 180.


#1131

Thursday (Smolov Base Meso Week 3 Day 2)

A. Squat: 127.5kg x 5 x 7.

B1. Dips: 2 x 6
B2. EZ bar curl: bar+20kg x 2 x 15

Really really tough.

Avg 115 Max 171


#1132

Sunday (Smolov Base Meso Wk 3 Day 3)

A. Squat: 135kg x 7 x 5.

A fucker of a day, mentally and physically.

Didn’t have my usual spotters so had to use the wife which was not ideal. One more session tomorrow and I’m through the mesocycle thank christ.


#1133

Monday (Smolov Base Meso Wk 3 Day 4)

A. Squat: 142.5kg x 10 x 3.

B. Bench Press * : 60kg x 10, 70kg x 10.

Avg 123 Max 170.

Happy that’s over. Some technically iffy reps in the mix but overall okay. Body looking forward to a little break.