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  #181  
Old 02-09-2009, 03:26 PM
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Quote:
Originally Posted by superbilt View Post
gotta love chinups with weight. looks like you are making great progress with smolov.
I love 'em! And yes, I am making great progress. When I finished the workout below, I just had this thought....Smolov is the real deal. Of course, the program also requires balls to the wall effort to make it work, but I really think those goofy Russians knew what they were doing, ha, ha.

SATURDAY, February 7, 2009
Smolov Base Mesocycle, Week 2, Workout 4
(Smolov Jr. completed previous workout)

Squat 120x4
Squat 170x2
Squat 220x2
Squat 250x2
Squat 275x3 (92% of 1 rep max)
Squat 275x3 (personal record)
Squat 275x3
resting about 2.5 to 3 minutes between sets of squats
Squat 275x3
Squat 275x3
Squat 275x3
Squat 275x3
Squat 275x3
Squat 275x3
9th set
Squat 285x3 (for my 10th set, I thought I'd try a new PR, and I got it!)

I used a belt on my first set, but it changed the mechanics of my lift (I haven't been using one) and I couldn't get as deep as I wanted. So I ditched the belt and did all these sets just fine without it.

Deadlift
120x4
206x3
256x2
306x1
356x1
396x1 (No belt, 92% of 1 rep max)

I am not supposed to do any type of Deadlift workout during Smolov. So my plan is to periodically (every 1 to 2 weeks) work up to a heavy single just to assess strength without fatiguing myself. My goal is to make 400 pounds a routine pull for me. By routine, I mean being able to pull it even after having PR's in squats. I have bumped up 5 lbs each time, so next time is 401.

Stretching, Ab Planks

In between sets, I did some light benching and chins. I am not going to say this workout was easy, but considering I was working at 92% of my max, it went really well.
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With God's help...Mens sana in corpore sano

Last edited by Commander; 02-09-2009 at 04:58 PM.
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  #182  
Old 02-09-2009, 04:05 PM
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Average bodyweight for the week: 191.5, last weeks average, 190.8.

I would like to gain at least 1 pound per week. Thus I will be increasing calories.

Baseline: ~2850 calories (February 1, 2009)

Previous weeks Macros: p - 215, c - 393, f - 103
Calories: 3325


New Macros for Feb 9 to Feb 15: p – 223, c – 430, f – 117
Calories: 3633

I am not surprised that my body is assimilating these new calories so readily. My previous bulk had me taking in way over 4000 calories to keep gaining mass. I will reassess on Feb 16th.

No workout for tonight, I worked a midnight shift last night and will be looking foward to going to bed early.

My secret to staying up all night on midnight shifts.....Civilization III!
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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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  #183  
Old 02-11-2009, 03:20 PM
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Bodyweight: 192.5

TUESDAY, February 10, 2009
Smolov Base Mesocycle, Week 3, Workout 1

Squat
120x4
170x2
220x2
240x1
270x1
240x9 (80% of 1 rep max, Personal Record for this rep range)
240x9 (resting 3 minutes between sets)
240x9
240x9

I did chins between sets of squats, stretching legs after complete.

Bench
120x4
120x4
170x3
220x2
245x1
260x1
275x1
290x1 Personal Record
245x5 Personal Record
220x8 Personal Record
push-ups

Smolov Jr. Assessment: It definitely helped make my bench stronger. Plus, since it was only 3 weeks long, it was easy to stick with even though you were doing the same lift 4 times per week. I'll find out on Thursday if it helped my chin-up strength.

I have been fighting a cold since Friday night. It hasn't impacted my workouts thus far. I think I can beat it in the next few days without missing a beat.
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  #184  
Old 02-11-2009, 04:12 PM
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Quote:
Originally Posted by Commander View Post
Bodyweight: 192.5

I have been fighting a cold since Friday night. It hasn't impacted my workouts thus far. I think I can beat it in the next few days without missing a beat.
up the vitamin C and increase glutamine a touch
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  #185  
Old 02-11-2009, 04:42 PM
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Originally Posted by klosey View Post
up the vitamin C and increase glutamine a touch
sadly, I ran out of Vitamin C about 1 week ago....coincidence?
My wife is running to the store today and I asked her to pick up some Vitamin C.

Thanks for the glutamine tip, any explanation? I have never heard of that for colds.
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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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  #186  
Old 02-11-2009, 05:05 PM
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Quote:
Originally Posted by Commander View Post
sadly, I ran out of Vitamin C about 1 week ago....coincidence?
My wife is running to the store today and I asked her to pick up some Vitamin C.

Thanks for the glutamine tip, any explanation? I have never heard of that for colds.
same reason many take it after weights its just good for repairing the body
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  #187  
Old 02-12-2009, 12:41 AM
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I'm digging how your squats have gone up significantly in a short amount of time. Friday I'm going do 5X5 on squats, see what exactly I can cook up.
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  #188  
Old 02-13-2009, 03:33 PM
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Originally Posted by HardCory View Post
I'm digging how your squats have gone up significantly in a short amount of time. Friday I'm going do 5X5 on squats, see what exactly I can cook up.
Trust me, I'm diggin' it too, Smolov is the REAL DEAL!

Wednesday, Feb 11, 2009

Chin-up Max test

warm up with light pulldowns
BW x3
BW+20x2
BW+45x1
BW+60x1
BW+80x1 (new PR)
BW+90x1 (new PR)

Previous personal record was bodyweight of 185 plus 67.5 lbs, I am at a bodyweight of 192 and I added 90 pounds. I feel that is a pretty good jump and I attribute most of that to Smolov Jr.

Final Smolov Jr Assessment: Considering the program is only 3 weeks long, and has you doing 1 lift 12 times during those 3 weeks, it is hard in terms of volume, but as I mentioned in a previous post, easy to stick with due to the short duration.

I added 15 pounds to my bench and over 20 pounds to my chinup. Definitely worth it if one has a weak lift they want to improve but don't have a long attention span or simply want to do it in a short amount of time.
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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
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  #189  
Old 02-13-2009, 03:54 PM
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Quote:
Originally Posted by Commander View Post
Trust me, I'm diggin' it too, Smolov is the REAL DEAL!

Wednesday, Feb 11, 2009

Chin-up Max test

warm up with light pulldowns
BW x3
BW+20x2
BW+45x1
BW+60x1
BW+80x1 (new PR)
BW+90x1 (new PR)

Previous personal record was bodyweight of 185 plus 67.5 lbs, I am at a bodyweight of 192 and I added 90 pounds. I feel that is a pretty good jump and I attribute most of that to Smolov Jr.

Final Smolov Jr Assessment: Considering the program is only 3 weeks long, and has you doing 1 lift 12 times during those 3 weeks, it is hard in terms of volume, but as I mentioned in a previous post, easy to stick with due to the short duration.

I added 15 pounds to my bench and over 20 pounds to my chinup. Definitely worth it if one has a weak lift they want to improve but don't have a long attention span or simply want to do it in a short amount of time.
Nice read.....interesting results too
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  #190  
Old 02-13-2009, 06:25 PM
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Originally Posted by ASINES View Post
Nice read.....interesting results too
Thanks, and the results.....I like 'em.

Bodyweight: 194 (this is on the high end of fluctuations for me)

THURSDAY, February 12, 2009
Smolov Base Mesocycle, Week 3, Workout 2

warmup
Pull-up BW plus 15 x3 alternated with
Flat Bench 225x2
I switched back and forth with pull-up and flat bench for 6 sets each. Resting 1 minute between sets. I am working a 6 week program to see if I can get my bench up to 300. I am doing the same program with the pull-ups to keep my upper body work proportional. I got the program from here:
http://dpease.com/russki/
Currently, since I am working Smolov, I really like programs like this because they are extremely simple, high frequency, and don't specify lots of assistance work.

Squat
120x4
170x3
220x2
280x1
255x7 (85% of 1 rep max) - resting 3 minutes between sets
255x7 (personal record for 7 reps)
255x7
255x7
255x7

17th squat session in 32 days


between sets of squats, I did light pulldowns, constant tension-style for 10 reps.
stretching, ab planks

I forgot to mention, on Wednesday when I did my chin-up max, I hit a personal record on 9 reps with 25 pounds strapped on. I wanted a 10th rep but couldn't get it.
__________________

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; 02-13-2009 at 06:31 PM.
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