Commanding My Body

[Commander]

Originally Posted by rootb33r

wow. This is my first time reading your journal. Smolov looks pretty fun

It is fun, in a very sick sick way

I do a somewhat-similar thing where I alternate exercises with squats and end up doing ~8 sets of squats total, but I go up in weight and take about 4-5 minutes of rest in between each set. It's a pretty effective method. I've gotten up to 315x3 somehow so I'm happy.

Keep it up man.

Thanks

BTW, 315x3 is excellent man! Can't wait 'til I'm there. I plan on being around that by mid-April.

EDIT: for any newcomers....here is where I got my program
http://www.ontariostrongman.ca/Resou...squatcycle.htm

and here is my current cycle....

Week # Monday Wednesday Friday Saturday [FYI - I don't always fall on these days]
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 Prikida (means: work up to a near max single)

[Commander]

Bodyweight: 192

TUESDAY, February 3, 2009
Smolov Base Mesocycle, Week 2, Workout 2
(combined with Smolov Jr. Week 3 - final week, workout 3)

Chin-ups BW + 30 x 4 (80% plus 18 lbs, Personal Record)
DB Bench 92x4 (80% plus 15 lbs each DB, Personal Record)
Squat 120x4
Repeat Chin-ups and DB Bench (resting 60-75 seconds between sets)
Squat 170x2
Squat 200x2
Repeat Chin-ups and DB Bench
Squat 220x1
Squat 270x1 (overreaching)
Repeat Chin-ups and DB Bench 4th set
Squat 245x7 (personal record -tie)
Repeat Chin-ups and DB Bench
Squat 245x7
Repeat Chin-ups and DB Bench
Squat 245x7
Repeat Chin-ups and DB Bench
Squat 245x7
Repeat Chin-ups and DB Bench for 8th and final set
Squat 245x7 for 5th set

Stretching, Ab Planks

This workout was killer. I was really working on the final sets of bench, chins and squats. Repeating a PR for so many sets was taxing....all in the head. I have noticed that my legs are recovering between workouts and I attribute this partially to my aggressive stretching routine. However, my back is not fully recovering (getting hit from squats and chins) and it is starting to affect me. I will try to implement some back stretches post workout to aid in recovery. I may consider doing Active Recovery exercises on off days as well. My back is really sore and tight today from last night's effort.

I haven't detailed my warmup in awhile. I jump rope for 2 minutes, 30 light reps on leg extension, 30 reps of bridges or I may substitute in 15 bodyweight reverse hyperextensions, 5 protyazhka (see this for details), upper body stuff dependent on the exercises performed, 1 more minute jump rope, leg swings, 5 more protyazhka, then side to side bodyweight squats before working on to progress weight increases.

Sounds like a lot, but is has kept my legs healthy while squating excessively and it gets my body temperature up which is necessary because my basement gym is about 46-47 degrees F when I start working out.

Squated 12 of 21 days

[Commander]

Bodyweight: 191
Macros: p - 215, c - 393, f - 103
Calories: 3325 (I decreased a 1/4 cup of lentils from my previous total, too much bloat)

I am a lucky man, I get to go home for my lunch break each day to eat and play with my 4 year old. Well, I eat tuna and eggs everyday for lunch, guess what my 4 year old eats now? Tuna and Eggs! Awesome, Daddy's little bodybuilder.

Forgot to do Active Recovery last night, whoops. My back isn't too sore right now, it shouldn't hinder tonight's workout.

I felt a little twinge in my throat 2 nights ago, but it hasn't become anything else. Whenever I think I might be getting sick, I have a goofy thing I do......I gargle with mouth wash several times per day. I imagine that if I gargle deeply maybe it is killing some bacteria in my throat. Plus I have increased my water intake since I felt the twinge in my throat. Thus far, I am feeling good. Let's hope it continues.

[HardCory]

Originally Posted by Commander

I am a lucky man, I get to go home for my lunch break each day to eat and play with my 4 year old. Well, I eat tuna and eggs everyday for lunch, guess what my 4 year old eats now? Tuna and Eggs! Awesome, Daddy's little bodybuilder.

That's awesome, there's nothing really comparable to being a father, my daughter hasn't adopted any of my strange eating habits yet, from time to time she'll eat some of my brocoli or spinach, but that's about it.

[Commander]

Originally Posted by HardCory

That's awesome, there's nothing really comparable to being a father, my daughter hasn't adopted any of my strange eating habits yet, from time to time she'll eat some of my brocoli or spinach, but that's about it.

That is awesome that she eats brocoli and spinach! My 8 year old just tried brocoli and decided he liked....and he barely eats anything. Oh well, one small victory at a time. And yes, fatherhood is AWESOME!

[Commander]

TUESDAY, February 3, 2009
Smolov Base Mesocycle, Week 2, Workout 3
(combined with Smolov Jr. Week 3 - final week, final workout)

warmup
Squat 120x4
Chin-ups BW + 45 x 3 (85% plus 20 pounds)
DB Bench 100x3 (85% plus 18 pounds each DB)
Squat 170x2
repeat Chin-ups and DB Bench (these are both personal records for me)
Squat 220x2
repeat Chin-ups and DB Bench (resting 75 seconds after each set)
Squat 240x1
repeat Chin-ups and DB Bench
Squat 260x5 (personal record)
repeat Chin-ups and DB Bench
Squat 260x5 (86% of 1 rep max)
repeat Chin-ups and DB Bench
Squat 260x5
repeat Chin-ups and DB Bench
Squat 260x5
repeat Chin-ups and DB Bench
Squat 260x5
repeat Chin-ups and DB Bench
Squat 260x5
Chin-ups BW + 45 x 4 (got an extra rep! New PR) 10th set
DB Bench 100x5 (got 2 extra reps! New PR) 10th set
Squat 260x5 7th set

Stretching, Ab Planks

This entire workout was personal records. I have never chinned with 45 lbs before (except for a single when I tested my max), so 10 sets of 3 was sweet. I have never ever used a 100lb dumbbell before, my progression had me using 97 but I figured that's no fun, what's 3 more pounds, lol! In a couple days I will retest my chin-up and bench maxes to see how well Smolov Jr worked.

And 260 for 5 on squats, had to redo that personal record 6 more times, insane. I feel great though. 5 more workouts and I get a reprieve.

Squated 13 of 23 days.

[Commander]

bodyweight: 191

my metabolism has really assimilated the extra calories I am consuming for my bulk and maintained my weight. I don't reassess until Monday Feb 9th, but I assume that I will be upping the calories to around 3700 nonworkout days, 4200 workout day (roughly 500 calorie PWO shake)

[ASINES]

Nice workout! PR's the entire workout.....I'd say that's progress!

[Commander]

Originally Posted by ASINES

Nice workout! PR's the entire workout.....I'd say that's progress!

Thanks! I do feel that I have been making great progress.

I have it in my head that I am going to complete this Smolov program no matter how hard it gets, that is my driving motivation right now. Pretty much from here on out, the whole program is going to be setting and re-setting PR's! It is going to be interesting.

[superbilt]

gotta love chinups with weight. looks like you are making great progress with smolov.