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  #151  
Old 01-24-2009, 06:20 PM
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Smolov Week 2, workout 3
Finished Intro mesocycle
January 23, 2009

warmup
DB Bench 71x6 rest 30-40 seconds
DB Bench 71x6
Squat 120x10
repeat DB Bench
Squat 170x8
repeat DB Bench for 5th and 6th sets
Squat 210x3
Underhand grip pulldowns 118x6 rest 30-40 seconds
Underhand grip pulldowns
Squat 230x9 (pr)
repeat Underhand grip pulldowns
Squat 245x7 (pr)
repeat pulldowns for 5th and 6th sets
Squat 255x5

plyometrics, stretching

beginning week 2 of smolov jr for bench/chin-ups, increased weight by 4lbs per dumbbell on the bench and 10lbs on the pulldowns (I do pulldowns instead of chins for the 6x6, chin-ups on the 7x5, 8x4, 10x3) for the 6x6.

hit prs in the 9 and 7 rep range again. next workout starts the 4 week long base mesocycle. looking foward to the pain. knees and back feeling great.

Squated 6 times in the last 10 days!
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  #152  
Old 01-24-2009, 07:16 PM
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lifts are looking good Commander! keep it up brotha
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  #153  
Old 01-26-2009, 03:18 PM
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Quote:
Originally Posted by fightbackhxc21 View Post
lifts are looking good Commander! keep it up brotha
Thanks fightback!

Saturday, January 24, 2009

Smolov Base Mesocycle, Week 1, Workout 1
(combined with Smolov Jr. Week 2, workout 2)


Squat 120x8
DB Bench 77x5 (rest 45 seconds)
Chin-ups BW + 7.5 x5 (rest 45 seconds to 1 minute)
Squat 170x5 (rest 45 seconds)
Repeat db bench and chin-ups
Repeat db bench and chin-ups for 3rd set
Squat 190x3
Repeat db bench and chin-ups
Squat 210x9 (70% of 1 rep max)
Repeat db bench and chin-ups
Squat 210x9
Repeat db bench and chin-ups
Squat 210x9
Repeat db bench and chin-ups for 7th set
Squat 210x9

Stretching - man this is really helping me!
Plyometrics are not recommended during the base cycle.

As you can see from the rest periods, this workout was non-stop. It made the 4 sets of 210 difficult, not so much for my legs, but for my cardiovascular system. By rep 5, I was huffing!

Here's the rest of my squating week:
1) 75%x7x5 2) 80%x5x7 3) 85%x3x10

Squated 7 of 12 days.

Musical Motivation....Sepultura
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With God's help...Mens sana in corpore sano

Last edited by Commander; 01-26-2009 at 03:26 PM.
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  #154  
Old 01-26-2009, 03:24 PM
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Sunday night

Ab bench 3 sets of 10 (nice piece of equipment, really gets a good stretch in the abs, lets you use resistance as well)
supersetted with planks and reverse crunches

For the ab bench (picture below in case you don't know what it is), I tried something that I read from Poliquin. Normal rep on the positive, but then raise my arms over my head on the negative, effecitively increasing the torque arm on my abdominals and making the negative that much harder. It felt awesome and I think I can feel the DOMS for my quick ab workout kicking in already.

Worked a midnight shift, today I am a zombie, no workout planned....just sleep as soon as I can.

Almost forgot, bodyweight has been 190 upon waking (although, today I wasn't waking up, lol, just staying up!) for the last 3 days. I may not be patient enough to wait 2 weeks.....I wanna bulk and finally break 200!
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With God's help...Mens sana in corpore sano

Last edited by Commander; 01-26-2009 at 03:55 PM.
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  #155  
Old 01-26-2009, 09:30 PM
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I completely forgot, on the January 24, 2009 workout, I finished with deadlifts. This is something I will do from time to time to see if I am keeping my strength up. I am not training deadlift during Smolov.
120x1
208x1
258x1
308x1
358x1
391x1 (91%, no belt)
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #156  
Old 01-26-2009, 11:36 PM
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Nice man! The squat is improving !!
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  #157  
Old 01-27-2009, 01:13 AM
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Quote:
Originally Posted by Ben2285 View Post
Nice man! The squat is improving !!
Yeah good work on improving squats, I'm looking forward to when I can squat 2 plates on each side, or 225LBS
that will be the day
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  #158  
Old 01-27-2009, 04:28 PM
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Quote:
Originally Posted by Ben2285 View Post
Nice man! The squat is improving !!
Thanks for noticing! Funny thing is, I KNEW I was getting those PR's before I even started my workout, I was mentally ready to smash my old records.....and there are a lot more to be smashed by the time I complete Smolov!

Quote:
Originally Posted by kawn View Post
Yeah good work on improving squats, I'm looking forward to when I can squat 2 plates on each side, or 225LBS
that will be the day
Thanks!

Regarding 225lb....You will Kawn, I noticed you started an online journal, that will keep you accountable. I have made lots of improvements since I started keeping an online journal. It is definitely one of the best things I have done to motivate myself!


Today's weigh in: 190lb (couple more days and I will declare my current calories maintenance and start a bulk)

My abs are dead from Sunday night, it is amazing how effective my quick ab routine was for getting DOMS.

I am rested from my midnight shift and ready to rock tonight with some more squating.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #159  
Old 01-28-2009, 04:06 PM
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Bodyweight: 190

Tuesday, January 27, 2009
Smolov Base Mesocycle, Week 1, Workout 2
(combined with Smolov Jr. Week 2, workout 3)


Squat 120x8
DB Bench 82x4 (rest 45 seconds) 80%+10 lb
Chin-ups BW + 20 x4 (rest 45 seconds to 1 minute) 80%+10 lb
Squat 170x4 (rest 45 seconds)
Repeat db bench and chin-ups
Squat 200x2
Repeat db bench and chin-ups for 3rd set
Squat 225x7 (75% of 1 rep max)
Repeat db bench and chin-ups
Squat 225x7
Repeat db bench and chin-ups
Squat 225x7
Repeat db bench and chin-ups
Squat 225x7
Repeat db bench and chin-ups for 7th set
Squat 225x7
Repeat db bench and chin-ups for 8th set

Stretching - although below I mention some knee pain during my workout, the stretching routine I perform has drastically improved how I feel post workout (especially the next day)

This workout (5x7) was easier on my cardiovascular system then the 4x9 I guess because my sets were 2 reps shorter and overall easier than the 4x9. Next up is 7x5. My knees hurt on the final set, not sure why, kind of felt like a grinding feeling. Maybe because I have squated 8 of 14 days. Or maybe because handling 225 for 35 total reps is way more abuse then I have ever endured for legs before.....and there is way more coming.

EDIT: knees feel fine today, but my lower middle back has been experiencing some aches for the last few days.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-28-2009 at 04:25 PM.
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  #160  
Old 01-28-2009, 04:51 PM
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uh huh! i'm watching bro keep it going strong
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