that like a year away lol.. I don't know what i'm doing next week let along a year away haha.
bench
bench
135 x 8
225 x 9
x9
x9
x8
add 2 board
225 x 3
275 x 3
x3
x3
suspended lockouts
365 x 2
notes
- bench felt decent today. Will be getting into some heavier lockout work here soon.
- numbers may be a bit off, the self-spotter thing i have weighs a bit but I have no idea how much.
box squats with bench belt
135 x 5
225 x 5
315 x 3
375 x 9
x9
x9
x9
notes
- squats where very easy today. I changed my shoe from chucks to nike frees. The chucks are a better shoe for geared squats, but for raw I think I like the frees better, the small heal on them puts me in a slightly better position.. pretty minimal differences though, i would never want to go past 700 or so in the frees I dont think, they compress a bit more then the chucks.
- legs are growing like crazy, getting stretch marks on my quads lol
box squats with bench belt
135 x 5
225 x 4
315 x 2
390 x 7
x7
x7
x8
notes
- missloaded bar today, was supposed to be 395. Doubt it makes really any difference though.
- Squats where very easy. I did an extra rep on the last set I think, lost track of reps. That extra rep combined with the extra weight of the free spotter, i'm not to worried about the 5lbs missload
Should mention I finished smolov and I am just extending out for another month or two.
I seem to be able to handle a dumb amount of volume and frequency for a long period, so I am just going to stick with it and see what happens. If no meet comes up, I may just stick to squatting every other day until it stops working.
seeing as i hardly did any raw squats for around a year, my progress has been great. The first day 335 x 9 x 4 almost killed me, today 390 x 7 x 4 was very easy.
Can't wait to see where this takes me. No matter when my next meet is, I'm setting a huge squat PR. I think a 900lbs squat is going to happen. (that would be a 62lbs PR).
I think as my raw squat goes up my deadlift will too, there is no possible way I could do any significant deadlift training right now with the volume/frequency of my squatting right now. As a meet approaches I will be training it more, hoping to transfer my squat strength to the pull. Last time I did this squat cycle my deadlift shot up 30-40lbs.
squats
box squats with bench belt
135 x 5
225 x 5
315 x 3
420 x 5
x5
x5
x5
x5
x5
x5
notes
- my body is still feeling decent, but all this squatting is starting to take its toll on me. Where the bar goes on my back is all cut up and calloused and was starting to bleed between sets today, im getting tendonitis in my right knee, and my hamstring/glute sounds like popcorn when I am squatting hahaha.
- even with all the downsides this programming is proving to be very effective. I have around 3 more weeks left in it and I am confident that I will be able to make it through those 3 weeks.
you should think about doing a lot of speed deads against bands, and ME pulls against chains around meet time.
did alot of that last meet, pulls against bands (speed and ME) and it didn't work all that well for me, i hit a 6lbs PR, but that was just due to better selection attempts I think.
Still the best deadlift cycle ive ever had was when I just lowered the pins in the rack every 2 weeks. I think this works alright for me because of my crappy deadlift style haha.
I am going to be trying some new ideas as my next meet comes up. To be honest i'm not expecting a huge improvement on the deadlift. I would like to pull 705 though..
Quote:
Originally Posted by NorthernWisco
you eating a ton right now er what?
Just eating whatever.. about 245lbs right now, pretty fat. Not to concerned lol.
2 days ago bench
bench the other day
...
265 x 5
x5
x5
x5
x5
x5
x5
today box squast with bench belt
135 x 8
225 x 5
315 x 3
455 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3
notes
- squats are feeling real strong all of a sudden. Judging by the numbers I hit today I should be good for a mid 500s raw box squat. I hit 584 in breifs (and a real belt) last training cycle, so if I can match that raw that is a huge improvement. I bet I got near 100lbs out of the ace briefs.
- I think I have found the holy grail of squatting with this program. I still have room for improvement on all of the squat days, so i'm just going to keep with it.
box squats with bench belt
135 x 5
225 x 5
314 x 4
385 x 9
x9
x9
x9
notes
- this starts week #5 of the program.
- easiest day yet, which is odd because I had to drag myself to my gym today, had to get up early this morning and was feeling ****ty. could have done 10 sets of the squats I think.. but I know this week is going to get hard so I obviously didn't..
- the only downside is that my upperback is ****ed up from all the squatting, the knurling on the bar is really cutting in. I'm thinking of putting a towel or something around the bar, but thats pretty gay.
- right knee felt better today, i think the tendonitis is just realizing that i'm not going to give it time off haha.
bench
135 x 5
185 x 5
225 x 3
275 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3
notes
- bench felt solid. no idea where my bench is at with the higher volume, if follows the same percents as my squat it would be around 350 which i right around my best raw bench.
box squats with bench belt
135 x 5
225 x 5
315 x 5
405 x 7
x7
x7
x7
x7
notes
- fifth week has been much easier then expected. Today really wasn't very difficult, I am getting stronger faster then the program is progressing.
box squats with bench belt
135 x 5
225 x 5
315 x 3
430 x 5
x5
x5
x5
x5
x5
x5
notes
- today was the hardest day yet. I took very long breaks between sets, workout took near an hour. My goal is to just get all the reps in, dont care to much about rest times.
- did a warmup today and glute/knee felt better during the squats, glute still sounded like popcorn but no pain. I try to roll it everyday, but each time it gets hard to do anything with. I'm using a rock right now, and I can't get deep enough into the muscle. Not really sure what to do about it, I know its just scare tissue build up.
It is smolov (except I just squat every other day, no 2 days in a row).
I fractured my wrist not long ago and tore my forearm, i'm just getting back into heavier benching. For now I am just trying to maintain my pressing strength. I am benching every 4th day or so right now.
Deadlift training will come back, taking some time to focus on my squat. Im expecting to bring up my deadlift with all this squatting, too
squats
box squats with bench belt
135 x 8
x 8
225 x 5
315 x 3
405 x 1
455 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3
notes
- very challenging session. With only 1 day of rest from last workout (which was the hardest yet) all of these felt heavy as hell.
- hamstring is sounding horrible on the decent of the squats, so much scare tissue in there i am convinced. It doesn't really hurt, just makes lots of noises and feels constantly tight and inflamed.
- right knee is not getting any better either, had to change up my stance and technique to make squatting less painful today. Seems it is better if my toes are pointed more forward rather then to the sides, in turn this makes it harder to open up my legs and I end up doing a bit of a good morning, oh well.
- this was the last session of week 5.
- planned on doing 6 weeks of this squat cycle, I am debating this a little bit now. no squatting tomorrow and monday I will decide. I think the 6th week is going to be very brutal so I don't want to miss out on it.
floor press
135 x 5
x5
185 x 3
225 x 3
275 x 1
295 x 1
x 1
add reverse greens
315 x 5
335 x 5
bench w/reverse greens
315 x 3
x3
x3
notes
- Getting back into handling some bench weights. I think I once did a 315lbs floor press, but the spotter helped it a bit.
- From all of the raw benching ive been doing my low end is super strong, my lockout on the other hand is pathetic.
- going to be putting more focus on bench in coming weeks.
also, this sunday I am going to hit a heavy raw squat. looking forward to it, body is feeling good even after 5 weeks of smolov, all injuries healed I think.
also, this sunday I am going to hit a heavy raw squat. looking forward to it, body is feeling good even after 5 weeks of smolov, all injuries healed I think.
the intense volume of smolov heals injuries?
good luck squatting heavy this week. what number are you looking to hit?
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box squats
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1 pr
545 x 1 pr
565 x M
good mornings
225 x 5
x5
x5
x5
x5
notes
- box squats went decent, i am surprised I missed the 565 as 545 was very easy, I think I may have just got out of position in the hole, but the bottom line is I just wasn't strong enough for it. After 545 went up, i thought 585 (6 plates) was going to happen today to be honest.
- Realistically this puts my raw free squat in the low-mid 600s. I have always been able to free squat a fair amount (15-20%) more.
- body is not 100% recovered form the 5 weeks of the smolov meso. Going to not do much direct squatting for a couple of weeks, and work on non-specific movements. After this I think I am going to run the whole smolov cycle (meso + intense) and get my raw box squat to 600.
- got some vids ill upload later, in a rush now.
When do you add suit bottoms to DE work or speed work.....I see a lot of the Team EFS guys wear em when do you add them
If 12-16 weeks out from a contest I wear a light pair of briefs on DE day. I do this because I like to use a wide stance on DE day, and if I did that raw I wouldn't make it through the cycle.
Im 19 weeks out right now if you see my log I am doing high volume to get used to squatting in gear and using a shirt again. Im going to use a low box with no band tension this 3 week mirco. Should I just raw dog it?
__________________
“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
I wouldn't do much high volume work in gear myself. Low volume and heavy weights, a bench shirt benching 300lbs is way different then 400 as you jack the shirt so much further for 400 etc. I think working down the boards is going to be more effective, maybe some 1 breath tripples if you are having problems touching the last few weeks. But even that can usually be solved with some water on meet day if needed.
start 1rm: likely around 500lbs (never tested it though)
1rm used for smolov calculator: 475lbs
week 4 was week 3s lifts + 10lbs
week 5 was weeks 4s lifts + 10lbs
end 1rm: 545lbs*
*I think it may be closer to 555lbs if I selected attempts better, but, close enough.
-45lbs in 5 weeks I am very happy with. I like to think I am a half decent squatter, and gains like this are hard to come by. The gain is less then the first time I ran smolov, but that was to be expected. Each lb gained on a squat is harder then the one before.
- my body felt recovered always between workouts. smolov is not all that difficult if you aren't a pussy and have a half decent work capacity.
- Joints and muscles on the other hand get fucked.
the plan:
next 2-3 weeks (go by feel)
- just enough squatting to keep form in check
- work on special movements (good mornings etc) as well as explosiveness. I feel that I may have lost some explosiveness while doing this program. Usually I would just load myself down with a ton of band tension, but thats not going to be a good idea right now, i will be doing some plyos and speed squats with light tension most likely.
- Then I will hopefully be ready to tackle the full smolov cycle. I will be looking for a 600lbs raw box squat by the end of it.
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