dmw

[dmw]

Wednesday, June 11

Bench

5 x 135
3 x 225
3 x 225
3 x 225

Squat

5 sets of 7 at 225

Cable lat pulldowns

8 x 180
8 x 180

First off, this is a great time for me to start Smolov because I fucking feel great right now. No back pain and I played around on bench when I first got there today to get the blood flowing and going right to 225 didn't hurt my shoulder at all. This is an exciting time, because I've been nagged for months now with various ailments.

As for the squats, I'm handling this fairly well so far. My sets of 7 involved a pause to catch my breath a time or two. That is the struggle so far- the endurance. I have a feeling that Friday and Saturday will be the bitch of the bunch because today I could feel my legs getting sore DURING the sets. That seems to me to mean there will be pain to come in this program.

[dmw]

Frank- if you check in here, how much / little should I do non-squat wise on this program?

[Frank.S]

I only squated 4x per week, 0 accessory for lower body.

I benched 1x per week, and hit some rows that same day. My goal was simply to maintain my bench. My bench stayed about the same.. i think i did hit a rep PR one week, but nothing major.

I would squat first actually, then if you have the energy, do some light bench/rows. Most of my workouts in the bit of smolov where only squats, and i was really beat. the gym i used to goto is kind of in a basement, the staits comming out of a 10x3 sucked hahaha.

[dmw]

My legs are really sore today. I have a softball game tonight, so the running around will probably help. But, I'm predicting pain tomorrow.

[dmw]

Hmm. Last update may have gotten lost in the shuffle.

snatch-grip-speed-deadlifts

3 sets of 5 at 135

Squats

7 sets of 5 at 240.

Brutal. Legs are sore already, and have to squat again tomorrow.

[Frank.S]

I found the 10x3 days hard as hell, but the soreness didn't make much of a difference.

Id probally do the squats first to get the most out of them. even speed work is pretty taxing if your going fast.

[dmw]

Originally Posted by Frank.S

I found the 10x3 days hard as hell, but the soreness didn't make much of a difference.

Id probally do the squats first to get the most out of them. even speed work is pretty taxing if your going fast.

I think by next week, I won't feel like doing anything at all other than squats.

I did do the wide grip deads because I found an article that said Smolov recommended some kind of pull (he suggested power-snatches) to warm up. I want to do something before squats to get the blood going that is something other than squats! In addition to the prescribed sets, I do a couple of warmups to get the legs going in the right direction.

[Frank.S]

yeah.. always do some warmups

i usually do the bar x lots, add a plate, do that til i feel loose, add a plate.. then once it starts feeling heavy i go up by 25lbs plates.

you squat is going to go through the roof..

[dmw]

Originally Posted by Frank.S

yeah.. always do some warmups

i usually do the bar x lots, add a plate, do that til i feel loose, add a plate.. then once it starts feeling heavy i go up by 25lbs plates.

you squat is going to go through the roof..

I really hope you're right. I think everything is going to start going up for me though, because I am pain free in my back AND my left shoulder for the first time in months. I have some slight tendonitis in my left bicep, but it would only hurt if I did curls, so that's no big loss.

In short, I feel awesome right now and I think I'll be making big moves soon.

[dmw]

Saturday, June 14

Bench press

10 x 135
10 x 135
3 x 225
3 x 225

(I still can't believe my shoulder doesn't hurt, I keep playing around with bench because it's so nice to do them pain-free.)

Squats

10 sets of 3 at 255

standing cable ab work

2 sets of 10, whole stack

Well, I pretty much dominated the workout today. I guess since I do so much low-rep stuff, today's Smolov protocal was right in my wheelhouse. About halfway through the sets, I thought I might even deadlift some afterward, but the last few sets proved I was getting a little ahead of myself. Still, to smoke today's workout and have two days in a row off has me fired up. The most amazing part was how I set the stage for this great workout (and I mean amazing because I thought going in I would suck)

Last night, the wife and I went out to eat with another couple and I ended up having 5 Jack and waters during and after dinner, mostly because the robo-babe waitress kept coming back and asking me nicely if I wanted another. My wife, knowing my love of cleavage, just laughed at me, thinking I would pay dearly this morning. Well, I predictably did not feel great this morning, then my dog crapped in the house, and my kids threw a fit when I took them to the kid's corner at my Y, resulting in me having to load them back up, take them back home, then go back to the Y for the squat session after cleaning dog crap off the carpet. Oh well, it worked, 'cause I kicked ass.

Another note from last night, (as anyone reading this is probably really excited about another paragraph) - I was cornered in the bathroom by a guy I recognized from my Y. I had seen him and welcomed the opportunity for a friendly nod in his direction at some point, but that wasn't going to be enough for him. He took me out to the bar and led me to two other guys that go to the Y a lot. Then he bumped into a waiter and knocked his tray out of his hand, breaking two empty glasses in the process. Before that, he was able to tell the other two guys that I'm the guy that is always doing shrugs on the other end of the gym. I didn't have the heart to tell him I've done shrugs maybe three times the past year and that he was probably talking about deadlifts.

This makes me very happy that my schedule calls for me training after work, instead of my usual mornings with the dork-meister from last night.

[Frank.S]

squats sound solid man, the second week i actually found easier then the first. Sounds like your handling the volume quite well.

[dmw]

Originally Posted by Frank.S

squats sound solid man, the second week i actually found easier then the first. Sounds like your handling the volume quite well.

Thanks.

We'll see as the weights go up. Maybe my low starting max made the first week easier to handle. If this keeps up, I'll definitely try the second phase.

[liftintexas]

Originally Posted by dmw

Last night, the wife and I went out to eat with another couple and I ended up having 5 Jack and waters during and after dinner, mostly because the robo-babe waitress kept coming back and asking me nicely if I wanted another. My wife, knowing my love of cleavage, just laughed at me, thinking I would pay dearly this morning. Well, I predictably did not feel great this morning, then my dog crapped in the house, and my kids threw a fit when I took them to the kid's corner at my Y, resulting in me having to load them back up, take them back home, then go back to the Y for the squat session after cleaning dog crap off the carpet. Oh well, it worked, 'cause I kicked ass.

that is one bizarro motivation scheme, but glad it worked. Great numbers as always.

[dmw]

Originally Posted by liftintexas

that is one bizarro motivation scheme, but glad it worked. Great numbers as always.

Thanks. It was really weird. I also remember hitting a bench PR one morning after being up half the night with my little boy. Of course, there's a bunch of days I have felt great only to go in and suck, too.

I have a crazy sunburn right now from the pool yesterday, so we'll see what that translates into!

[dmw]

Monday, June 16

Squats

4 sets of 9 at 230

bench

3 sets of 4 at 225

abs

Today, Smolov heard that I was talking shit about the workout and exacted revenge. This was very, very tough, with instances of stopping during sets 3 and 4 to catch my breath and the last reps of the fourth set were grinders. I don't know if it made them harder, but today was beltless since I have a bigtime sunburn on my stomach. There's this stuff called sunscreen I'm hearing about- may have to look into that next time I go to the pool.

[dmw]

My knees, especially the left one, really hurt right now. Ice and advil, hopefully this is the start of some shitty lingering pain.

[liftintexas]

Originally Posted by dmw

Ice and advil, hopefully this is the start of some shitty lingering pain.

Masochist?

[dmw]

Originally Posted by liftintexas

Masochist?

Ha! Finally, you get payback for the shurgs.