I'm a crappy squatter, and I'd like to change that.
It's been a while since I kept a training log here. I just didn't always have time to update day-to-day. With that in mind, this log will probably be a 1-2 times a week update, rather than day by day.
I've wanted to tackle Smolov for a quite some time, but injury issues kept me away. Well, my shoulder, my back and my hip seem to be good, so why not now?
I have not been able to consistently squat in well over a year. I feel like a beginner! That's ok though, slow and steady wins the race, and I'm in no position to rush.
I'm using this as my guide to the program:
Smolov Squat Cycle
Today will be Day 6, and I'm already really sore. My bad left hip is extra achey, but not painful like it had been. Keep your fingers crossed!
I'm going to do frequent, low-volume maintenace on everything else.
Anyhow, any encouragement, tips, comments, etc. are very appreciated!
***Note that these first two weeks is not really about maximal lifting, but rather getting in volume and, for me, practice.
****Starting bodyweight: 175 lbs.
SUNDAY, Dec. 30
Squats (3 min rests):
10 x bar
5x95
5x135
3x8 - 185
2x2 - 205
1x225 (YouTube - hgf)
Db Bench Press:
2x5 - 80's
Neutral Grip Seated Rows:
5x160, 5x180
various external rotations, hanging ab crunches
10 mins walking on treadmill: grade 5, speed 3.4
MONDAY, Dec. 31
Squats (3 min rests):
10 x bar
5x95
5x135
3x8 - 185
2x2 - 205
1x225
Close-Grip Pin Presses:
7th pin
10x135
8x185
various shoulder rotation work. REALLY sore today.
TUESDAY, Jan. 1
Squats (3 min rests):
10 x bar
5x95
5x135
4x5 - 195
3x205
2x2 - 225
1x250
Feeling strong but slow, lethargic and spacey. No pain.