Commanding My Body

[Commander]

Smolov Week 2, Workout 1
January 20, 2009

Chin-ups BW+25x3
DB Bench Press 82x3
Bodyweight (BW) Squats
Chin-ups BW+25x3
DB Bench Press 82x3
Squat 120x8
repeat chin-ups and db bench
Squat 170x5
repeat chin-ups and db bench
Squat 220x5
repeat chin-ups and db bench
Squat 230x4
repeat chin-ups and db bench
Squat 240x3
repeat chin-ups and db bench
Squat 255x2
repeat chin-ups and db bench
Squat 255x2
repeat chin-ups and db bench
repeat chin-ups and db bench (10th set)

Plyometrics (forgot to stretch and do my ab planks, whoops, I'm cold now too late)

This workout was pretty easy. The Smolov program involves 3 to 4 sessions per week so the intensity will climb from session to session. Looking ahead a few weeks, there are absolutely brutal sessions scheduled with 7 sets of 5 with around 87% of my 1 rep max!

I just finished week 1 of Smolov Jr for Bench and Chin-ups. There are only two weeks left and I am glad because the volume of the Smolov Jr will not be conducive with the brutality of the Smolov Squat program. Once the Smolov Squat program really kicks in, I will just be maintaining other bodyparts with minimal volume.

[HardCory]

Your squats are going up, good stuff, keep of the good work.

[Commander]

Originally Posted by HardCory

Your squats are going up, good stuff, keep of the good work.

Thanks HardCory, the goal is to get my Squat up to about 350 for a single.

[superbilt]

how has your body been treating you with smolov. Experiencing much soreness?

[Commander]

Originally Posted by superbilt

how has your body been treating you with smolov. Experiencing much soreness?

Just fine, no soreness, but I haven't been on it long. I'm only starting week 2.
In fact, my knees feel better than ever, which I attribute to an increased focus on warming up (heck, my gym is 46 degrees F thanks to this cold front sitting over the North East, I really HAVE to warm up) and then on stretching when I am finished. I do 30 second stretches for each quad, groin, calves, hams and for each glute. I am feeling great.

Here is a peak at the brutality ahead in the base mesocycle:

Week # Monday Wednesday Friday Saturday
1 70%x9x4 75%x7x5 80%x5x7 85%x3x10
2 (70%+10kg)x9x4 (75%+10kg)x7x5 (80%+10kg)x5x7 (85%+10kg)x3x10
3 (70%+15kg)x9x4 (75%+15kg)x7x5 (80%+15kg)x5x7 (85%+15kg)x3x10
4 Rest Rest Prikida (work up to a near max single) Prikida (work up to a near max single)

To give you an idea, my max is 300, but by the end of week 3 of the base mesocycle, I am supposed to squat 285 for 10 sets of 3! I plan on being ready though.

[Commander]

Introductory Mesocycle
Week 2, workout 2 of Smolov
January 21, 2009

Squat 120x10
170x10
220x9 (pr)
235x7 (pr)
245x5
255x3

Plyometrics, stretching, ab planks

Did some curls and push-ups in between sets, no time for Smolov Jr. tonight, had to get my son to cubscouts.

This workout felt awesome. Personal Records in the 9 and 7 rep range. The only target # on the program was 255x3, I did my own thing to work up to it. Next workout's target # is 255x5, again, with the freedom to work up to it how I see fit. After that, my workouts are pretty programmed.

Off to Washington DC tomorrow, see you guys Friday.

[HardCory]

Originally Posted by Commander

Thanks HardCory, the goal is to get my Squat up to about 350 for a single.

Great, I love when people set goals, I'd like to be able to do around the same at the end of this year. I'll be checking out your progress.

[plagana]

I noticed in your sig you set a new PR on your Bench - you think that was from doing the Smolov Jr. program? Had you hit a plateau on your bench before you started Smolov Jr. ?

[Commander]

Originally Posted by HardCory

Great, I love when people set goals, I'd like to be able to do around the same at the end of this year. I'll be checking out your progress.

We'll both hit our goals and we'll both keep each other accountable. 2009 is ABC's year man.

Originally Posted by plagana

I noticed in your sig you set a new PR on your Bench - you think that was from doing the Smolov Jr. program? Had you hit a plateau on your bench before you started Smolov Jr. ?

Nah, the new PR was during a RAW contest January 10th. I just started Smolov Jr on January 14th. We'll see how it goes.
Regarding plateaus, I haven't been hitting any plateaus at all, everything has been rocking lately!

[Commander]

Weight: 190, lean mass 170
Diet: Calories - 2983, Fat - 96 (Omega 6:3 14g:14g), Carbs - 336, Protein - 199, leucine - 32 (non workout day)

Most carbs come at breakfast, dinner (my pre-workout meal) and PWO

Workout day I utilize a PWO shake of:
Calories 535, 15g BCAA, 40g Dex, 40g Malt, 1/3 cup oats, 5g glutamine, 5 g creatine, 1 scoop whey

4-5meals: Breakfast 8am, Lunch 12noon, Dinner 5pm, [PWO shake 7:30], Pre-Bed 9:30-10pm

BCAA with breakfast, 10am, 2pm, before bed and when I wake up to pee.

Water intake: 16 cups non-workout day, spread evenly throughout the day.

Supplements aside from those mentioned: Vitamin C, E, Fish Oil, Multivitamin, Chromium, Apple Cider Vinegar, Zinc, Magnesium, B6, Vandyl Sulfate (pwo)

I have messed with my caloric intake a lot lately. Goal over the next 2 weeks is to keep my diet constant to assess and calculate my maintenance needs. Once calculated, I plan to increase the carbs and fat a little and start a bulk.

For 2009, I want to get strong in my core lifts and to make that easier, I plan to bulk. I haven't yet decided if I will worry about aesthetics over the summer or not. By February 6, 2009, I should be completing Smolov Jr and have my maintenance calories figured out; thus I can begin a bulk for at least 3 months and assess mid-May. For my Bulk, I will be doing Smolov alone for lower body while utilizing an Upper Heavy/Upper Hypertrophy split.