Commanding My Body

[Commander]

February 24, 2009
Smolov Switching Mesocycle
The switching mesocycle is 3 workouts per week for 2 weeks. 1 rep squat negative, next workout box squats and last workout power cleans. Plyometrics to be done each session. Focus is speed and also giving the body a break from high volume, heavy squating.

Squat Negative
350x1

Wow, I got my power rack just in time. I was wondering how in the heck I was going to do a negative without a rack, but I bought one on Monday, thus solving that problem.

Deadlift (not part of Smolov)
120x4
206x3
256x1
306x1
356x1
411x3 PR for 3 reps!

My goal was 2 reps as I am trying to see where my strength is at to possible due Coan/Phillipi Deadlift routine after Smolov. But the 2nd rep felt so good I went for 3 and I think I had #4 in the tank, but no sense smashing myself.
Wow, the DOMS in my whole back, especially my traps, is killer today!

Smolov
plyometrics
stretching, ab planks

Both of my sons have a fever today.
I hope the recover quick....and I hope I don't catch anything.

[Commander]

Going to up my calories, usually this change is reserved for Mondays, but I am going to make an exception this week because I think my weight gain is stalled.

Previous macros: f-117, c-430, p-223, calories 3633
Current macros: f-121, c-477, p-238, calories 3914

This is for non-workout days. I consume a PWO shake of about 500 calories.

[misterjaydubyoo]

330x1 beltless, New PR
* 15 minute break (explained below)
340x1 with belt, New PR!

Congrats man! Great progress.

[Commander]

Originally Posted by misterjaydubyoo

Congrats man! Great progress.

Thanks man, not quite at your level yet, but I'm working on it!

[Commander]

Did some conditioning last night based on Ross Enamait (thanks Dave I and Maverick for mentioning him, I can see why you guys admire him, he is a freak!).

I tried to do this workout;
http://www.rosstraining.com/articles...pacity101.html

I did 40% of it. It called for 10 circuits of 5 pull-ups, 10 medicine ball slams (I did sledgehammer swings), 15 burpees and 20 jumping jacks. I got 5 circuits before I felt like crap, ha, ha! And I only did 10 burpees and 15 jumping jacks. Yes, I am a wuss! I can handle Smolov but not conditioning.

[Commander]

Bodyweight: 195

warmup
Flat Bench 225x6
Pull-up BW+15x2
Flat Bench 225x6
Pull-up BW+15x2
Flat Bench 225x6
Pull-up BW+15x2
Flat Bench 225x6
Pull-up BW+15x2
Flat Bench 225x6
Pull-up BW+15x2
Flat Bench 225x6
Pull-up BW+15x2

Really happy with this bench. I have done 245x5 and 235 for 3 sets of 5, but handling 225 for 6 sets of 6 is the most volume I've done with a heavy weight. Now the upcoming workouts will be a gradual peaking to my eventual goal of 300x1.

Smolov Switching Mesocycle
Week 1, workout 2

Box Squats 11 inch box
175x2 12 sets of this, focusing on staying tight and exploding of the box.

Mixed in between every other set of box squats, I did 3 sets of Dips BW+15 and 3 sets of light Barbell Rows 75x8

Experiencing some knee pain recently in the lateral retinaculum area. I have increased my warm-up/mobility and added some foam rolling. Additionally, I have added a few new stretches to my cool down to help alleviate this pain.

[miker44]

Originally Posted by Commander

Did some conditioning last night based on Ross Enamait (thanks Dave I and Maverick for mentioning him, I can see why you guys admire him, he is a freak!).

I tried to do this workout;
http://www.rosstraining.com/articles...pacity101.html

I did 40% of it. It called for 10 circuits of 5 pull-ups, 10 medicine ball slams (I did sledgehammer swings), 15 burpees and 20 jumping jacks. I got 5 circuits before I felt like crap, ha, ha! And I only did 10 burpees and 15 jumping jacks. Yes, I am a wuss! I can handle Smolov but not conditioning.

excellent work on the PRs man, squat is jumping! and that workout is deadly man; i have tried to throw in a few conditioning workouts here and there but its hard training the way we do...its such a shock doing heavy weights, low reps, and then doing a conditioning workout like the one you just mentioned

[miker44]

i also had a question, you might have mentioned this in a previous post, but what type of shoes do you squat in?

[Commander]

Originally Posted by miker44

excellent work on the PRs man, squat is jumping! and that workout is deadly man; i have tried to throw in a few conditioning workouts here and there but its hard training the way we do...its such a shock doing heavy weights, low reps, and then doing a conditioning workout like the one you just mentioned

Thanks miker! I was very happy with them, especially the 330 beltless. The triple with 411 on deads was great too. I believe my dead is getting stronger without training it just due to all the heavy squatting.

Originally Posted by miker44

i also had a question, you might have mentioned this in a previous post, but what type of shoes do you squat in?

Invisible shoes, lol!

I just wear socks, I would be completely barefoot but my home gym is typically 46 degrees F in the winter. Not fun.

[miker44]

no doubt, i squat in my wrestling shoes, which is basically as close to being barefoot without being barefoot as you can get.......and i think youll also continue to see a rise in deadlift as you continue box squattting; the bottom of a box squat provides no momentum, much like the initial pull of a deadlift