S2B plus, making a better Buk - Page 19 - JP Fitness Forums

Buk · 03-03-2006, 02:04 PM

Friday, March 3, 2006
Weight: 197

-Front Squats
135x5
215x5+5+5+5+5+5+5(7 sets of 5, got them all)

-Horizontal Twists extended arms with Rope
(weight)x(left twist)a(right twists)
70x(10)a(10)
80x(10)a(10)
80x(10)a(10)

Got through todays front squats fairly well. I have the 10x3 coming up tomorrow, but I haven't been feeling sore or worn down at all so I am ready for it. I like the horizontal twists, they seem to be doing something. I decided against any more lower body work today since I am squatting again tomorrow, but there will be more next week.

kuri · 03-03-2006, 03:45 PM

Awesome job on the squats Buk. Sounds like your handling the cycle very well thus far.

200x7 to 215x5 is already a good progression!

Very good idea keeping the workouts short and sweet.

Buk · 03-03-2006, 04:16 PM

The weights for all 4 days for all 3 weeks are pre-calculated/planned so the 200 to 215 jump is based on percentages of my 1RM. The next 2 weeks have the same set/rep structure for the 4 days, but up 20 pounds from this week's weight next week. Then up another 10 pounds for the third week.

I haven't had any problems with the volume yet, and actually I have been itching to do more training every day. The only reason I was kept short today, actually every squat workout this week, is because I have been going at 11:00, and I play volleyball at noon on Monday, Wednesday, and Friday. Next week I may try to do my squat workouts in the morning before work. Taking a 3 hour lunch break might be a bit much.

Buk · 03-03-2006, 07:19 PM

Friday, March 3, 2006
-wo2

-Pull-ups
x9+9+9+9

-Dips
x9+9+9+9

-Horizontal One-armed Rows from Lunge
(weight)x(left arm)a(right arm)
40x(10)a(10)
40x(10)a(10)

All I had time for earlier was my front squats, and that isn't enough for the day. So back I go for pull-ups and dips. Otherwise I would have been craving a workout later. The horizontal one-armed rows from lunge are done at a medium-low pully. In a lunge position facing the pully, right leg forward, left knee just off the ground, row with your left hand and twist toward the left. This was a really light weight but even still, I was feeling it in my adductors, and I have to save those for tomorrows heavy front squats.

Buk · 03-04-2006, 05:10 PM

Saturday, March 4, 2006
Weight: 194

-Jump Rope Circuit
(reg,left,right,alternating,do uble unders,alternating)

-Front Squats
135x3
225x3+3+3+3
225x3+3+3
225x3+3+3

-Snatch
93(40Kg)x3
115(50Kg)x3
137(60Kg)x1+1+1

-GHR
x5+5+4

Ok, so I got through the first week of the front squats, but next week is 20 pounds heavier - that will be quite a challenge because this week wasn't easy. Today I added in some light snatches and just did a few, but they all felt good. Then I finished off with some natural GHRs. All were unassisted, and strong. I think I am getting better at them even though I don't do them a lot.

Buk · 03-05-2006, 03:22 PM

Sunday, March 5, 2006
Weight: 194

-Jump Rope Circuit
(reg,left,right,alternating,do uble unders,alternating)

-Pull-ups
(bw+15)x7+7+7
(bw+15)x7+7

-Dips
(bw+15)x7+7+7
(bw+15)x7+7

-Jump Rope Circuit
(reg,left,right,alternating,do uble unders,alternating)

I added weight to the pull-ups and dips both by holding a dumbbell between my feet. I have decided that I like that method a lot more than using a dip belt. At really heavy weights, that might change; but up to 70 pounds, at least, it is dumbbell between the feet for me. I didn't do any lower body or rotational stuff today because I did front squats the last 2 days and have them planned for tomorrow and my abs are a little bit sore.

Buk · 03-06-2006, 04:06 PM

Monday, March 6, 2006
Weight: 196

-Front Squats
135x5
205x9+9+9+9

-GM
135x7
185x6+6+6

Got week 2 of my squat cycle off to a good start. It was tough, but I got through all of the reps as prescribed. I added in some good mornings to finish the workout off. I need to better organize additional work so I can get into the gym more and do more.

Buk · 03-06-2006, 10:52 PM

Monday, March 6, 2006
-wo2

"Grace" - lightweight
For time:
Clean & Jerk 93 pounds, 30 reps

6:47 total

I did all full cleans and the leg fatigue from front squatting four times a week really made itself apparent. This wore me out even at such a light weight - but I am sure still had a great metabolic effect. 28 days ago I did the same workout with 135 pounds in 11:02 and that isn't my best time ever. The jerks seem easy, but I am pretty sure that they are more draining then the effort makes them out to be.

Marykaa · 03-07-2006, 06:38 AM

*lurking lurking* [img]/images/graemlins/laugh.gif[/img]

Deserve · 03-07-2006, 07:54 AM

Thanks for the explaining the jump rope. I've never actually tried to do doubles where you swing it twice per hop. I can see how that could add some extra fatique.

Buk · 03-07-2006, 01:18 PM

Nice to know that people are reading!

Deserve, give them a try. They are a nice way to add a bit of intensity. My skill is still VERY beginner on the rope, but check out this site for some videos of different skills and techniques. There is even a whole section of videos of quad-unders. Some of the skills look really cool.

Buk · 03-07-2006, 01:37 PM

Tuesday, March 7, 2006
Weight: 197

A1
-Pull-ups
(bw+30)x5+5+5+5
(bw+30)x5+5+5

A2
-Dips
(bw+30)x5+5+5+5
(bw+30)x5+5+5

-Push Press
115(50Kg)x5
159(70Kg)x5+5

I supersetted the pull-ups and dips today and felt very strong on them. If you haven't noticed yet, I am doing the same Smolov like cycle for dips and pull-ups that I am doing for front sauats, just on a 4 day delay. I am factoring in my bodyweight 1:1 and went with 280 pounds(about bodyweight + 80) as my max. That put me at starting week 1, day 1 with 4x9 at 196 - bodyweight exactly. From there I am adding weight by holding a dumbbell with my feet. I may up the weights for these two exercises more than calculated if I think I can keep up. I did some push presses today, but they didn't feel espically fast or powerfull, so I just did a few sets and didn't challenge the weight. 10x3 is scheduled for tomorrws pull-ups and dips, so I stayed away from any additional arm work!

kuri · 03-07-2006, 02:46 PM

Interesting program Buk. Do you feel you can handle the work load of doing that with upper & lower body?

Then again I'm not sure how much tougher it is on your CNS than Crossfit.

Good ideas in here!

Buk · 03-07-2006, 04:39 PM

I know that I can handle the workload of doing the Smolov cycle for those 3 exercises: front squats, pull-ups, and dips. In fact, I am certain that I can handle quite a bit more volume than just that. I have been adding in here and there, but haven't figured out the best programming for additional work. Currently the planned work is like this:

Ex.	M	T	W	T	F	S	S
Front Squats	4x9	-	5x7	-	7x5	10x3	-
Pull-ups	-	7x5	10x3	-	4x9	-	5x7
Dips	-	7x5	10x3	-	4x9	-	5x7

I want to do some extra posterior chain work or o-lifting on Monday and Saturday, and also do some vertical pressing, horizontal pulling, and rotational/core work where ever it fits in. The front squats are right at my strength limit, and really require a lot from my lower back, core, and all of the legs. But, I think I am just being a bit over cautious right now trying to make sure I don't wear myself out for my next workout. I have not felt the least bit fatigued at the beginning of a workout yet. I would probably be best suited to add in some conditioning workouts, but I haven't been super motivated to do them the last few weeks. Also, since most of them are lower body based, I have a slight fear that I will trash my legs out; and then under-perform on the next workout of front squats. Which normally would not be too bad, but I want to stick with the planned weights, and I am not far from the edge.

You have gotten me thinking a little more about pre-planning my extra work though, and that is good. Sometimes that is when my intensity dorps, when I have finished what is planned for the day, then find extra things to add in(not always, but sometimes).

Buk · 03-07-2006, 09:45 PM

Tuesday, March 7, 2006
-wo2

-Jump Rope Circuit
(reg,left,right,alternating,do uble unders,alternating)

-Pendlay Rows
88x10
110x10
154x6+8+6

-Handstand
balance and push-ups

-Jump Rope Circuit
(reg,left,right,alternating,do uble unders,alternating)

I think I did those Pendlay Rows right, but could use some oversight at the retreat. Did 8 reps the second set because I think I "cheated" on two of them during that set. I did some of my handstand work using a pair of hex dumbbells as parelletts. The balance was a little easier, but push-ups felt harder; maybe I was just getting deeper than I realized with them? My shoulders were really feeling the jumprope after spending a lot of time on my hands.

kuri · 03-07-2006, 10:41 PM

6 days a week at that intensity is alot (to me anyway) so I'd be very careful concerning putting extra work in there.
Not saying I wouldn't, but like you said putting in more lower body stuff might have negative consequences.

I think the handtstand/rope work you did today is a good idea - conditioning + skill work all in one.

I would think that putting some upper body work/conditioning, maybe even some Oly stuff, in Monday with the 4x9 would work, as Wed's 5x7 is not as taxing as Friday.

Just a thought.

Adam H. · 03-08-2006, 01:33 PM

It looks like a lot to me as well, especially since you have been running a caloric deficit. My shoulders would be trashed from so much heavy dipping, jump rope, and handstands... but that's me.

I'll be interested to see how this works out...

Adam

Buk · 03-08-2006, 04:19 PM

I don't really see the 3 Smolov cycles as too much volume. The intensity is high, but volume is manegable. If you schedule them on the same days, it would be 4 full body workouts a week, with only 3 exercises each. On some days the set count is high, but the total rep count per exercise is in the mid 30s each workout. I basically see a full body workout with 18(10+4+4) to 24(4+10+10) sets 4 times a week. Splitting that into 8 workouts makes the volume even less harsh in my opinion. I think it is easier to handle and recover from 8 half workouts than 4 full ones.

Using a very focused set of only 3 exercises leaves a few holes that I think I can hit without too much interference. Besides that, most of what I am adding is either metabolic, skill, or endurance related. Either way, I feel good and strong, and think that I can be doing more. I have yet to figure out how big my caloric deficit is, but I know that my nutritional intake is much better than it has been in a long time.