Starting Smolov tomorrow.

[Flyer]

Hey guys

For those of you with experience with the smolov routine.

Did you do any upper body work while doing it?
Or were you so buggered after the squat sets that you cant physically do the upper body work?

About the lunges (for stretches), are you suppose to use bodyweight or do them with weight?

More questions to follow when I reach the switching phase.

Thanks muchly.

[TyTe`EyEz]

Kerpal's Journal

[Kerpal]

[Flyer]

Good start Kerpal. But you kinda got side tracked with the OHP and Bench after page 3..

1st day: 22/10/08.

Current max: Set to 160 ATG (have done 167.5 x 3 previously to parallel)

---
Burgenger Warmup x2.
3x8 - 102.5
5x - 110
2x2 - 120
1x - 127.5

Spine decompressors.
---

Felt fine in the gym. Squatting 8 reps for a set is a change, my legs seem to have gotten used to 5 rep sets.

I'll experiment with using weight on the lunges.

[Flyer]

23/10/08 - Thursday.

Burgenger warmup:
Squats:
3x8 - 105
5x - 112.5
2x2 - 120
1x - 127.5

Stretches:
Spine Decompressor + lunges.
----

24/10/08 - Friday

Variation of Burgenger warmup, replaced hang snatch with behind the neck press and OH squat. (full O lifts are stressful for knees if you do them this often..)

Squats:
4x5 - 112.5 (these sets felt heavy)
3x - 120
2x2 - 127.5
1x - 145

Streches:
Spine decompressor/ lunges (body weight)

Felt good, but workout didn't feel complete without doing upperbody.

Snatches.
6x - 40
OH Squat
5x - 40
---

Thoughts so far:

Upper body seem to be acheing for some punishment. The squat sets just seem to make me feel tired/fatigued, espicially when it's done in 3 consecutive days..

Lets do this!

[Flyer]

25-26/10/08 Weekend:

Lunges at home.

Legs felt abit tired, but not sore.

27/10/08 - Monday

new chuck taylors! they're orange

Random day, smolov schedule just says 3x8 lunges, but feeling restless.

Bungenger warmup.
Bench:
3x3 - 80 felt abit harder since it's been over a week since i did this.

Lunges:
2x6 - 22.5 each hand
1x8 - 17.5 each hand

Pullups:
3x8 bodyweight.

Front squats:
3x3 - 80

Rushed home; Ate like a monster.

Until wednesday!

[blackbelt2k]

Not to take you off your track, seems like you have good drive; but I don't think smolov will help you just yet. Judging from your numbers, your deadlift is lower than your squat, and your squat can't possibly be 1.5x your bodyweight. I'd recommend you drop this routine and take up a 5x5 program until you can squat 1.5x times your body weight. When you can do that, then try smolov.

[Flyer]

Thanks for the input. But I doubt that is the problem.

I've been lifting abit over 2 years. My deadlift may not be as strong as my squat, but it's still well over 200% bodyweight. It's an easy 200% body weight ATG squat for me. Currently doing smolov with focus on form.

Speaking of which:

Got form checked all round by a trainer today. said im doing the right thing exept for the deadlift portion. more straight leg and staying over the bar needed for that portion of the C&J. Currently have abit of swing in my clean.

Random Routine + form check for warmup:
Deadlift: 60x2
Front squat: 60x5
Bank squat: 60x5
C&J - 40x2, 60x1
Snatch - 40x2

Squat:
2x2 - 135

[blackbelt2k]

Yikes!! sorry bro, thought those were in lbs. Damn good numbers!

[Flyer]

No worries mate. My bad for turning this into a log lol without specifying units lol.

31/10/08 - Friday. Happy Halloween!

Boxing (felt like hitting something last night)
Burgener warmup.

Squat:
3x - 135 - easy peeasy. Low and strong.

Spine decompressors.

Notes from the PT, didnt have a chance to write this down properly last night.

Rule of 24 - i.e. 3sets of 8, 4 sets of 6, etc.
Deadlifts - for oly lifting purposes, stay over the bar and dont squat the bar up (as u do in powerlifting style deadlift). when the bar moves up, ur knees moves back so the bar goes up in a straight line.
2nd pull of clean: - remember thigh brush. To train, I do not know how to do this part properly yet.

Keep training.

[Flyer]

2/11/08 - Sunday.

Ever had one of those days where u were dreading the gym?
Had a sore throat, didnt sleep well. Tired forearms (gardening lol), sore hands (from friday boxing) and generally tired throughout..

anyway, thoughts aside.

Burgener warmup

Squat warmup was horrible, as i was saying, generally feeling tired.
Squat warmup today:
5x - 60
3x - 80
3x - 100
1x - 120

Squat -
5x - 135

Military Press
2x2 - 50
4x - Push press 50

Turkish getups
3 reps each side at 10kg

And that concludes the intro mesocycle.

Bring on wednesday when real work begins.
recover body. recover fast!

[Flyer]

5/11/08 - wednesday

F*ck today was hard.

Usual B warmup.

Squat
4x9 - 112.5

Had to do the breathing style squats on the 3rd and 4th sets. My legs just aint used to pumping out reps in the 7-9 range.

Spine decompressor

Light Bench
3x - 60
3x, 5x - 70

[Flyer]

"It's a friday night.. what are you doing here (at the gym)..."

7/11/08 - Friday

No happy seven eleven day for me! Dont think that free slurpee is good post workout lol.

Still a little sore from the wednesday workout.

light boxing warmup - 10 minutes.

Squat
5x7 - 120. Psyced breathing style sets as before.

Next time, I need to bring a pen in there next time to keep track of what set i'm up to. Otherwise i'll lose count lol.

Spine decompressors

Pullups
3x8 - bodyweight

Snatch
5x - 40

feeling good.

[Flyer]

How does a 4.5 tonne squat session sound? "rrrraaaagggghhhhhh"

9/11/08 - Sunday

Burgener warmup

Squat
7x5 - 127.5

Easy. 20-30 minutes total

I'm getting used to lifting while muscles are still sore from the previous session. 5 reps = comfort zone

Spine decompressor

Light light light deadlift + hang pull.
5x - 40

[Being_the_Don]

Are you recording your weights in kilograms or pounds?

[Quagmire911]

Originally Posted by Being_the_Don

Are you recording your weights in kilograms or pounds?

Its in kg's.

[Being_the_Don]

Originally Posted by Quagmire911

Its in kg's.

Okay, thanks.

[Flyer]

11/11/08 - Tuesday


***NOTE***

For clarification purposes.

5x7 = 5 sets of 7 reps.

Weights are in KGs. I'm in Australia.. conversion ratio is 1KG = 2.2 pounds

this is a variation of the smolov routine in 2 ways. 1 I have shifted this workout to tuesday. It was suppose to be monday. I did this due to a christmas function at work that is happening on friday. Hence I will be skipping the first 4x9 session of the 2nd week of base mesocycle.

Also, I have adjusted my max to be 165kg. I felt I've initially understated my max.

Making this workout 10x3 - 140 instead of 10x3 - 135.

***END NOTE***

B Warmup variation

Squat
10x3 - 140 - good & strong. kinda easy up till the last 2 sets. didnt rest too long in between sets. Around 30 minutes I'd imagine.

Lunges For stretching.

Pullup + Dip (bodyweight)
3x8

[Flyer]

13/11/08 - Thursday

Gym was crowded today.. that was unusal.. with both squat racks being used.

No biggie, did my warmup. Sat and waited.

Squat

4x9 - 125.

3rd set - did 7 reps, stopped, came back and tried doing 2 more. - FAILED - finished the 2 with 2 minutes rest after failure.
4th set - 5 + 4 split rep set.

My legs were still wayy sore from the tuesday 10x3 session.. ><

Spine decompressor + Lunges.

Seems I've put on some weight.. now 63.7kg (62 starting)

[Flyer]

15/11/08 - Saturday

B

Squat
5x7 - 135.
30minutes total. very hard on the last 2 sets.

Spine decompressor + lunges

OHP
4x6 - 40 these were suprisingly hard to punch out!!

My upperbody is definately lacking work.