January 14, 2009 - First Official Smolov Day
(sunday was just an experiment)
Template for this workout:
After squating, I would rest 30 seconds, do my bench set, rest 30 seconds, do my 2nd bench set, rest 1 minute and squat. Therefore, I had about 3 minutes of rest between squat sets. The squat sets were harder than sunday by a slight margin because I was definitely putting more stress on my cardiovascular system by adding in two sets between squats.....I loved it!
warmup
Squat 195x8 (65% of 1 rep max)
DB Bench 67x6 (2 sets) (70%)
Squat 195x8
DB Bench 67x6 (2 sets)
Squat 195x8
DB Bench 67x6 (2 sets)
Squat 210x5
Reverse Grip Pull Downs 108x6 (2 sets)
[I know these look light, maybe it's my lat pull down machine, honestly, I was working!]
Squat 220x2
Reverse Grip Pull Downs 108x6 (2 sets)
Squat 220x2
Reverse Grip Pull Downs 108x6 (2 sets)
Squat 240x1
Finished with plyometrics (yes, it is recommended)
Stretching - I am starting to have a revelation. My knees have not been sore AT ALL after both Sunday and yesterday's squat routine. And I put up a new max on Sunday. I think it is because I am finally taking stretching seriously. I did 30 second stretches for each quad, my groin, each hamstring, calves and each glute. I know it seems like commen sense, but I have neglected stretching for so long and paid for it with sore knees. The thing was, I knew it wasn't my form, those of you who watched my bench and deadlift technique video (
not the powerlifting video) know my form is solid (I have had some good teachers along the journey). So I questioned why my young knees were hurting....well, duh, I wasn't stretching!
Here is the schedule for week one (remember it is written in Russian format, 8x3 means 3 sets of 8):
Day 1: 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 2: 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 3: 70%x5x4, 75%x3, 80%x2x2, 90%x1
Followed by 3 sets of 8 of lunges on day 4,5,6 to stretch the thighs.
Taken from.....
http://www.ontariostrongman.ca/Resou...squatcycle.htm
Quote:
Originally Posted by miker44
Thats more so what I was referring to. I like the idea of taking time to train specific lifts. Besides, gaining strength on the squat bench and chinup will be more than suffice.
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It sufficed...I was spent.