you should do smolov, i hear its good for injury rehab. haha
i was actually thinking about it. This winter i may take a few weeks off training strongman since driving 2hrs on ice kinda sucks. This may be a good replacement for this period, and something for me to work on.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
bench
135 x 8
185 x 5
add reverse greens
225 x 1
275 x 1
315 x 1
365 x 1
385 x 1
395 x 1
405 x m
remove bands
250 x 3
x 3
x 3
265 x 3
275 x 6
notes
- bench felt pretty solid today. My old PR with the reverse greens is around 450lbs.. but the rack I am using now is so much shorter that the bands help far less.
- 405 should have gone, my bench kind of slid when i pressed it off my chest and it caught me off guard.
- pretty happy with how bench is feeling these days though.
i was actually thinking about it. This winter i may take a few weeks off training strongman since driving 2hrs on ice kinda sucks. This may be a good replacement for this period, and something for me to work on.
I know lots about driving long distances on ice lol.
I wouldn't suggest smolov unless your hip issue is 100%. I am not prone to injury/soreness/discomfort after training but smolov makes my body feel like shit.
I know lots about driving long distances on ice lol.
I wouldn't suggest smolov unless your hip issue is 100%. I am not prone to injury/soreness/discomfort after training but smolov makes my body feel like shit.
good call. it's about 90% right now. I can squat and dead without any pain, but there's still a little soreness if i overdo it the next day.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
I tried Smolov for a bit, which ended up being somewhat of a disaster because I got a bad cold at the end of the second week.
My only suggestion would be to scale back the weights a little bit depending on how strong your squat currently is. I see your log has you box squatting 185 (kg or lb?), but I wouldn't use the default increases (+20, +30) unless you're squatting over 400. My max was 365 when I tried it, and while I could do the second week, it was a close thing.
I tried Smolov for a bit, which ended up being somewhat of a disaster because I got a bad cold at the end of the second week.
My only suggestion would be to scale back the weights a little bit depending on how strong your squat currently is. I see your log has you box squatting 185 (kg or lb?), but I wouldn't use the default increases (+20, +30) unless you're squatting over 400. My max was 365 when I tried it, and while I could do the second week, it was a close thing.
I see what you are saying about the smaller jumps with a lower 1rm. I don't really have that issue though as my 1rm is 550+lbs on a box, right around 600lbs without a box. Not really sure where you are getting 185lbs or kg.
This is my 3rd time running smolov. I have a high work capacity though so I have it for both 4 and 5 weeks before in the past. I just finished my second run of it a little over a month ago, trying a very high volume approach for this powerlifting offseason and so far I think ive made great progress.
I scaled back the weights 10-15kg when I did it, and will do so the next time I do smolov aswell, probably in december. I used the standard jumps of 10 and 15kgs when my max was 170kg, worked fine, but I did scale back all the weights a fair bit.
Frank does a similar thing, chucking a weight he can do for 2-3 reps into the calculator. If Frank entered his true max he wouldn't be able to complete the extra weeks, and would probably struggle with week 3. Smolov is bullshit!!!! haha!
My bad, my suggestion was for Alcoholiday, not for you, but I guess I should have posted that on his thread.
Those are good suggestions on scaling back the max you use to calculate the prescribed reps, too. Whatever you do, don't do what I did, which was use your actual max and the full jumps. Everybody I knew suggested I not do that, but I can be stubborn sometimes...
box squats with bench belt
135 x 8
225 x 5
315 x 3
405 x 9
x9
x9
x9
notes
- program called for 400 but who does 400.
- this first week i started this squat cycle (like 2 months ago) i did 405 for 10sets of 3 and it was a bitch.
floor press
135 x 8
x5
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1 *I think this is a PR.
bench
135 x 5
225 x 3
add rage-x
365 x 3
405 x 3
455 x 3
raw 2 board press
225 x 5
315 x 5
x5
x5
notes
- bench is moving along which is fantastic given the volume of my squats lately.
- 455 x 3 in the shirt was much easier then 2 weeks ago plan:
w1: 455 x 3
w2: 465 x 3
w3: 475 x 3
I think I am going to surpass my goal to be back at 500 by the end of december.
box squats with bench belt
135 x 5
x 8
225 x 5
315 x 2
405 x 1
455 x 5 (was supposed to just be 450 but this was far easier)
x5
x5
x5
x5
x5
x5
485 x 3 (supposed to be 475 but i forgot to bring the #s)
x3
x3
x3
x3
x3
x3
x3
x3
x3
notes
- i was walking home from work today and was dreading this workout. I hurt everywhere and didn't think i was going to make it through.
- the warmups felt horrible as did the first few work sets of 455, i almost lowered the weight to 450 hahha.
- after i did the 7 sets i decided to just finish smolov and do tomorrows workout, my knee was feeling good after the first 7 sets so that made me happy.
- the first 7 sets of 485 where not that bad, but the last 3 where really painful, my knee just reached its capacity.. After the first 3 sets i was actually planning on doing a 20 repper or something at the end but my knee wouldn't let me.
- I dont think my knee is injured, i still think its just tendonitis and now with a little break from squatting it will heal up and be 100%.
- done this meso cycle which wraps up 8 weeks of following the exact same program.
week 1 of program: 405 x 10 x 3 <- this was a bitch, too
week 8 of program: 485 x 10 x 3
will bench tomorrow and then likely take a full week off any type of serious training. I want to start the smolov intense phase, but i have got to get myself fixed up a bit or ill risk injuring myself i think.
how long are you raw lifting before you gear up again? when's the next competition? when are we running the 20 rep program?
I have been using gear for the bench, but I will start getting back into squat gear sometime in January most likely.
Next contest not until June. Goal is to get a pro total and them compete as a pro in the pro-am in August.
I don't think I am ever going to run a 20 rep program.. One day Ill see what my 20RM is though I just dont think it will have enough carryover to maximum strength to use it for any extended period of time.
besides.. 20 rep squat program is lame compared to smolov for 12 weeks haha.
Hahahha maybe... After I get ym 210 squat after smolov, I'll probably do a 150x20, dunno about more than that session though.
yeah ill just do 1 day. I am going to load up 450-500 and see how many I can get. I think 20ish is doable if i take breaks (without racking the bar of course).
Ive done so much overload work that 500lbs feels like a toothpick on my back, so i can somewhat rest at the top between reps.
Quote:
Originally Posted by NorthernWisco
I have been doing my raw work before my shirt work and reason you choose to go the other way
Quote:
Originally Posted by NorthernWisco
damnit never mind ahha i read it wrong
I do shirt work first when a contest is close. Right now I am taking it pretty easy with my shirt work, just 1 real work set 3 of 4 weeks. My upperbody has nowhere near the recovery abilities of my lowerbody.. but im working on it.
notes
- 565lbs went up easy, as i sat on the box the box shifted a bit and i ended up pausing for an extra long time on the box, seeing as this weight crushed me last time i attempted it I know I have gained strength.
- likely good for 575-580lbs, knee is not 100% so I didn't want to risk failing a rep.
- speed squats where very fast, kept the weight light on them
- intense phase of program starts a week monday, looking forward to it.
Linear Mode
