dmw

[Frank.S]

i dont have to walk the weights out, but i DO have to walk them back! you dont even have to do that in the IPF! LOL.

[dmw]

You guys crack me up.

Monday, August 11

Squats

warmups with bar, 135, etc.

3 x 230
4 x 265
5 x 295
5 x 295
5 x 295 - at this point I realized I forgot to take the 5% reduction in weights - since I got the first three sets I tried the fourth

5 x 295 - now I've hit a set/rep PR at 295, but I've also nearly died at the end, so I took the 5% for the last set

5 x 280


Dumbell rows

2 sets of 8 at 100 each arm

If I thought I could get the 5th set of 5 at 295 I woulda tried, but I'm sure I'd have missed at least the last rep, and I wanted to get all the set in. Pretty funny though- I had the 'new' weight written out on my sheet, but just flat out forgot.

Anyway, I got 4 sets of 5 at 295 and had failed that 9 days ago. Good times.

[dmw]

An update for the eventual Smolov recap post I'm planning- I noticed today, with a set / rep PR of 4 x 5 x 295 that not only is that a weight I could barely double 8 weeks ago, my form is so much better it's not funny. I looked back in my log and found a note I wrote complaining about not being confident with depth, when I should 'fire' back up, etc. Now I really feel like I have a 'hole' I hit and without having to really watch it, I am hitting really nice depth on these squats that are way above what I used to could do weight and rep-wise.

That's a huge benefit from the intro. phase, I think. All that work really gets the form better and taught me how to push back up without compromising form and be way, way more balanced.

[Alcoholiday]

i agree man. the hatch routine is awesome for reinforcing your form with the higher reps. I feel so much stronger in just 7 weeks or so of squatting than i have in years.

[dmw]

Originally Posted by Alcoholiday

i agree man. the hatch routine is awesome for reinforcing your form with the higher reps. I feel so much stronger in just 7 weeks or so of squatting than i have in years.

Hmm, I'm intrigued by this Hatch routine- what does it consist of? A quick look at your log shows back and front squats recently.

[Alcoholiday]

here ya go.

http://www.mikesgym.org/programs/uploads/hatchsqt.xls

it's an excel spreadsheet so you can plug in your maxes. After i finish up this program, i'll jump into 5x5 program for squats. It'll be lower volume, so i think i'll see good results. After that, maybe 20 rep squat routine?

I really wanna have a big squat by the time i'm doing contests next year.

[Frank.S]

dont discount the westside methods as well for getting a big squat.

Westside with 3 week squat waves (same movement for 3 weeks, ie 5rm, 3rm, 1rm) is working great for me now. Do stuff with reverse bands/chains/heavy tension and you will have no confidence issues in the squat.

[dmw]

Wednesday, August 13

Squats (2nd to last day of Smolov - thank god)

warmups

3 x 230
3 x 265
4 sets of 3 at 280

bench

5 x 135
5 x 225
5 x 225

facepulls

2 sets of 10

abs

The program was not too tough today with the planned 5% reduction and that was a good thing. I am very sore and tired from Monday's session- so this hurt pretty bad. My gluteus maximus are gluteus soreius.

[Simon C]

Cool, almost done! How long until you test the squat again?

What's next? Sheiko?

I hear sheiko's #29 calling your name...

[dmw]

Originally Posted by Simon C

Cool, almost done! How long until you test the squat again?

What's next? Sheiko?

I hear sheiko's #29 calling your name...

Next week I start a new split because of work / kid's school/ my school, etc. Thursday next week will be the first heavier squat day and I'll probably run up to a max single that day. I'm gonna try lower volume stuff for a little while 'cause Frank S. he saw even more gains after Smolov with that.

I've looked at Sheiko and if I can do a meet I want to try in Nov. I may do something like that in the winter.

It's funny, other than Smolov, the only other routine I've ever done was Scrawny to Brawny. I'm not much of a routine guy.

[Simon C]

Haha me too, I've actually never done a set routine written by somebody else, wrote my own programs right from the start.

Probably never will either. Although I could possibly give sheiko/smolov a run one of these days, but I doubt it.

Sounds like a good plan though, I think you shouldn't do more volume than is necessary. And it sounds like smolov was the kind of volume your squat needed, and with that kick-starting your progress, you should be able to kick some ass on a lower volume setup now!

[dmw]

Forgot to add two notes from the Y today. First, I think I saw a guy doing the '300' workout. He was squatting on an upside down Bosu ball, then he moved on to the 'windshield wipers' where you hold a bar at the top portion of a bench press and do leg lifts side to side.

Then, I filled out a suggestion card (been meaning to do this for a while). Right now, I deadlift in one of those half squat racks. It's o.k., 'cause hardly anyone squats in it, but I feel like I'm in the way of someone wants to and someone else is in the full size squat rack. And, when I do cleans or snatches, I have to do it dangerously close to a flat bench since there's not much open space.

So, I asked if they'd consider moving some of the hammer strength stuff closer together and rearranging a couple of weight stands to create a 7' x 7' or so area of floor to deadlift, etc. If I can get any love there, I'll ask for a platform.

They should do the space, that won't cost anything. I'd be really surprised if they got a platform though. I've seen some other peopel dead and olympic lift, so I know I'm not the only one with these problems, though I am probably the biggest badass of the bunch, but that's a given, right?

[Frank.S]

Join a powerlifting gym and you wont have problems I'm sure there is some are around you.

my gym is simple, 2 squat racks, platform, monolift, 3 benches.. now everything is beat to shit and everyone but me thinks the gym is a shithole. But how can you complain when your gym keep ammonia next to the chalk stands!

[dmw]

Originally Posted by Frank.S

Join a powerlifting gym and you wont have problems I'm sure there is some are around you.

my gym is simple, 2 squat racks, platform, monolift, 3 benches.. now everything is beat to shit and everyone but me thinks the gym is a shithole. But how can you complain when your gym keep ammonia next to the chalk stands!

I know it would serve me well, but there aren't many other options around here I know of and with my family, well they have tons of activities at this Y and it makes too much sense financially. That, and it's the most convenient location ever.

[dmw]

Friday, August 15 (last day of Smolov!)

Squat

warmups

3 x 225
4 x 275
4 x 300
4 x 305
4 x 305

some facepulls, some abs

Done with Smolov. I will post a summary momentarily in the training forum.

The program called for 3 sets of 4 at 300 (with the planned 5% reduction factored in). After the first set, which was hard, I thought it would be really cool to do 4 reps at 315, my previous 1RM - and what the program had initially called for on this day-, so I went to 305 on the second set to see what I thought. That wasn't bad, but I knew I'd fail somewhere, so I left it at 305. That was smart because the fourth rep was SLOW. But, I got it.

Sunday starts my own plans. I'll be testing my 1RM periodically on all lifts, as is my custom, so in the next week or so I'll see how much Smolov has put on my squat.

[Simon C]

Well done, I look forward to reading your summary, and seeing you smash your old Squat PR next week!

[dmw]

Thanks! Summary is up.

[bigDman]

thats awesome Im excited for the 1 RM