S2B plus, making a better Buk - Page 20 - JP Fitness Forums

hard_rox · 03-13-2006, 06:45 AM

Damn Craig, that is some serious weight you've got supported over your head!! I'm amazed you haven't burnt out with the volume. And i'm seriously jealous watching you do all those dips. I don't think i'll ever be able to do them again.

BamaDave · 03-13-2006, 12:21 PM

That's a lot of pullups for +30, and you didn't even drop a rep after 5 sets. Good job on the dips, too -- I think pullup and dip combos are painful!!

Buk · 03-13-2006, 02:03 PM

The volume hasn't been too bad, but I haven't been adding in a lot of extras lately. The load on the front squats is really heavy, I am skimming failure just about every set.

I take the dips deep, is there a too deep for dips? They feel good, but my shoulder function doesn't seem the same on the left and right, they appear to rotate at different positions. I keep meaning to get a video of it, I will do it tonight.

I was happy with the (bw+30) pull-ups, but it was 5 pounds less than the original plan, but probably the right choice. I definitely would have dropped some reps at (bw+35). I am expecting to own 20 unweighted pull-ups by the retreat!

Buk · 03-13-2006, 02:15 PM

Monday, March 13, 2006
Weight: 195

-Front Squats
135x5
210x9+9+9+9

Up only 5 pounds from last week rather than the scheduled 10, probably a wise idea. I got all of the reps, and mostly kept my form good(for me), but it wasn't a walk in the park. Just 3 more planned workouts, but I may add in another week since this week will probably pan out to be a little lighter than planned.

Buk · 03-13-2006, 10:36 PM

Monday, March 13, 2006
-wo2

-Overhead Squats
115(50Kg)x6
159(70Kg)x5
181(80Kg)x3
203(90Kg)x1+2
225(100Kg)xF+1+1F
247(110Kg)xF+F+F
115(50Kg)x4

Decided to add in some overhead squats. Probably would have done some sort of conditioning workout, but I didn't have my watch, so I settled for the overhead squats. My volume of front squats isn't taking too much away from me. I have hit 247 pounds before, but all 3 attempts today were as close as you can get without completing them. I was also really close to getting a double at 225.

Mahler · 03-14-2006, 07:09 AM

Geezus, Craig,
Those overhead squats are insane!
More like the numbers on full squats for most of us mortals.
I still have that pic of you doing them beside the Viper from a few years back.

Adam H. · 03-14-2006, 08:34 AM

So you decide to do a little extra workout with heavy OH squats?

Nuts.

Something to keep in mind is how you handle the post-cycle workouts... I've found that it takes a while for the gains to set in after running a squat cycle, and really cutting the volume (of squats) for a week or two after the cycle helps the body adapt to its new found strength.

Great work!

Adam

Buk · 03-14-2006, 01:37 PM

Thanks, I love overhead squats! Mahler, it is an honor to be on your wall!

Adam, I have been thinking about what I am going to do after my Smolov front squat cycle. It will probably be a few weeks of primarily o-lifting or plyometrics, with some unilateral work. I have thought about adding a 4th week because of my less than planned weight increase this(3rd) week. But, with the timing of the retreat and my vacation the following week I am not sure if that would work out as well.

Smolov Week 1
Smolov Week 2
Smolov Week 3
???? (Week 4 or start o-lift or plyo)
o-lift or plyos
o-lift or plyos (travel Wed or Thurs, Retreat Fri-Sun)
Vacation (no lifting Wed-Sun)
???? (Maybe another Smolov cycle, maybe more o-lifting or plyos)

I am not sure if I need much of a deload if I switch to o-lifts or plyos, so I probably could do a 4th week, then make week 5 and 6 my "switching" weeks. That would set me up for testing my new max right after(or at) the retreat - beginning of week 7. Then maybe starting the Smolov intense phase(4 weeks, 3 days per week) on week 8.

Of course at week 8, I may also go back to doing a Dos like routine: 4 days a week, more or less an upper/lower split, starting each workout with an Olympic lift or variation. I like that format a lot, plus it allows better planning and incorporation of supplemental work, plyos, and unilateral stuff. Working around squatting 4 times a week can be tough, same probably goes for 3 times a week if it is what is within an "intense phase"

Buk · 03-14-2006, 01:44 PM

Tuesday, March 14, 2006
Weight: 195

A1
-Pull-ups
(bw+45)x5+5+5+5
(bw+45)x5+5+5

A2
-Dips
(bw+45)x5+5+5+5
(bw+45)x5+5+5

Knocked them all out with a 45 pounder. It felt good, but again, up only 15 pounds from last week. It would be awesome to be at the 20 rep mark by the retreat, or (bw+100) would be a cool benchmark too. I think I will be at lest close to both.

Buk · 03-15-2006, 02:25 PM

Wednesday, March 15, 2006
Weight: 194

-Front Squat
135x5
230x7+6F+7
230x7+5

I went up the prescribed 10 pounds from last week, but missed 3 reps. The first one I must have gotten a little crooked or something and hit the safety rail at the bottom and that threw me off. The last two were mental. I was a little late getting to the gym, was slow while I was there, and I was hustling through the last set thinking about where I was supposed to be and just didn't pull it out. Regardless, I am happy with those numbers and think that this cycle is improving my strength.

BFG · 03-15-2006, 02:28 PM

Quote:

Originally Posted by Mahler

Geezus, Craig,
Those overhead squats are insane!

thats not quite the words I said but i darent repeat them had to say three hail Mary's bloomin good work!!!!!!!

kuri · 03-15-2006, 02:32 PM

Great work these past days and kudos for keeping up with the prescribed loads.

I imagine that when you finish this cycle and start Oly lifting your numbers will be thru the roof. I agree that you might not need to deload if you move to concentrating on Olys for a week or two. I would take a good 2-3 days break though. Imagine after a short rest the you'll be setting PRs on all your O-lifts.

DKing · 03-15-2006, 02:33 PM

Yeah that overhead squat is nuts. I have managed 145 before and that almost killed me. I need to get my ass in gear on those.

I think that going into an oly/plyo phase would be perfect after this. Its the best time to do it. After ramping up volume switch to a low volume very high intensity thing. Perfect periodization.

Danny

Buk · 03-16-2006, 09:55 AM

BFG, thanks for helping keep my log PG13.

Sounds like we have another thing to look into at the retreat, Danny. Too bad JP doesn't have any bumpers.

I really hope I can push up my O-lifts 5 or 10 Kg following this squat cycle, that is the whole reasoning behind it.

Buk · 03-16-2006, 10:08 AM

Wednesday, March 15, 2006
-wo2

A1
-Pull-ups
(bw+65)x3+3+3+3
(bw+65)x3+3+3
(bw+65)x3+3+2+3
(bw+0)x6

A2
-Dips
(bw+65)x3+3+3+3
(bw+65)x3+3+3
(bw+65)x3+3+3

Up another 15, but on schedule for my planned weights because I was actually 5 pounds heavier than recommended last week for the 10x3. I had to do an extra set of the pull-ups, because on the 10th set, I dropped the dumbbell I was holding with my feet during the last rep - then I flew over the bar. I knew I still had the triple in me, it was just a slip. On the set of bodyweight pull-ups at the end, I felt like a feather - and 6 reps was not to failure, just to feel some unweighted ones!

Buk · 03-17-2006, 09:54 AM

Thursday, March 16, 2006
Weight: 193

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

-Mobility
some

-Stretching
some

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

Today was an off day, but I couldn't stay away from the gym. I didn't do too much, but I did get moving. I have been neglecting my jumprope a little so I went through 2 circuits of it. I would have gone for a bike ride, but I know it would have a big impact on my squatting ability for my last 2 squat workouts of this cycle.

Buk · 03-17-2006, 02:29 PM

Friday, March 17, 2006
Weight: 192

-Front Squat
135x5
240x5+5+4F
235x5+5+3F

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

Up 5 pounds for 3 sets, same as last week for the next 3, and didn't have a 7th set in me. I kept decent form, but didn't have the strength to move that much weight. Only one more workout in the Smolov cycle, I might push it to Sunday to let my legs recover a bit tomorrow, they were on or over the edge of failure every set today. The jumprope went well today, only 2 stumbles in about 500 turns, one on the first alternating set, and one on the double unders. And I only took a very short break before and after the double unders, sometimes I take a short break ever other set.

I play volleyball most Mondays, Wednesdays, and Fridays for 2 hours at noon. And the last 3 weeks I have been doing my front squats right before volleyball. Today it really seemed to slow me down, my legs felt heavy and slow.

kuri · 03-17-2006, 04:55 PM

I can see why you felt heavy..holy crap. 240x5 is a big step up from a coupla months ago.

I'm very interested in seeing how your Oly lifts go after this cycle and can't wait to get some pointers from you at the summit.

Better plan a big 'ol cheat meal for this Sunday night, you deserve it.