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    Fuck it. Just decided I'm doing Smolov again to finish out the year.

    Here comes the pain

    Comment


      Monday 1st September
      -------------------------------------------------------------------------

      Smolov Round 2 - Week 1 Day 1 - Intro Microcycle - Workout 1

      Low Bar Squat
      60 x 5
      80 x 4
      100 x 3
      <light wrist wraps on>
      120 x 3
      <belt and heavy wrist wraps on>
      140 x 3
      155 x 8,8,8
      167.5 x 5
      180 x 2,2
      192.5 x 1
      ------------------------------------------------------------------------

      Puke. Tough. What have I let myself in for again?

      Set my max at a hefty 240kg - 92.3% of my all time 260 max. Realistically, I could hit 230kg at a push right now but I'm using the microcycle to gauge whether I can run the program at 240. If not, I'll reduce it to 230ish for the four week base mesocycle. I'm leaning towards 230 atm. I ran it at 212.5kg last time (2 years ago).

      I'll do a nice detailed post next weekend about what I can achieve with Smolov Round 2 and my thoughts in general.

      Comment


        Oh yeah almost forgot. Happy 4th Birthday to my log! Funny to look back on my original post and maxes back then.

        Originally posted by Lurker23 View Post
        Background info
        Age - 24 + 4 years
        Height - 5ft 9.5 inches (the half inch is very important )-2 inches
        Weight - 93kg +6kg

        Current max lifts (all in kilograms)
        Squat - 180 now 260kg = +80kg
        Bench - 105 now 145kg = +40kg
        Deadlift - 200 now 225kg = +25kg
        Military Press - 70 whatever
        Power Clean - 72.5 x 3 x 3 (haven't tested a max) whatever
        Hits home how poor my deadlift is....

        Comment


          Tuesday 2nd September
          -------------------------------------------------------------------------

          Smolov Round 2 - Week 1 Day 2 - Intro Microcycle - Workout 2

          Low Bar Squat
          60 x 5
          80 x 4
          100 x 3
          <light wrist wraps on>
          120 x 3
          <belt and heavy wrist wraps on>
          140 x 3
          155 x 8,8,8
          167.5 x 5
          180 x 2,2
          192.5 x 1

          Duration: 3hrs 30 mins

          Running Total: 7 hours
          ------------------------------------------------------------------------

          Easier than the night before. Confidence up.

          I'm going to track the duration of each workout. Will be fun to see how many hours it'll come to in the end. Workout 1 was 3.5 hours also.
          Last edited by Lurker23; 03-09-14, 22:33.

          Comment


            Wednesday 3rd September
            -------------------------------------------------------------------------

            Smolov Round 2 - Week 1 Day 3 - Intro Microcycle - Workout 3


            Low Bar Squat
            60 x 5
            80 x 5
            100 x 44
            <light wrist wraps on>
            120 x 3
            <belt and heavy wrist wraps on>
            140 x 2
            155 x 1
            167.5 x 5,5,5,5
            180 x 3
            192.5 x 2,2
            215 x 1

            Duration: 4 hours

            Running total: 11 hours
            ------------------------------------------------------------------------

            Elbows flaring up already. There's certainly nothing micro about this microcycle.

            215 was an eye popping rep. Haven't had that weight on my back in a while.

            Comment


              Good man. Always enjoy your smolov antics.
              I'd love to do it, but hunk I'd be goosed for any other training

              Comment


                Originally posted by Lurker23 View Post
                Oh yeah almost forgot. Happy 4th Birthday to my log! Funny to look back on my original post and maxes back then.



                Hits home how poor my deadlift is....
                How long were you training before you started log blog?

                Comment


                  Originally posted by Mellor View Post
                  Good man. Always enjoy your smolov antics.
                  I'd love to do it, but hunk I'd be goosed for any other training
                  Definitely would be screwed for anything else. I'm going to try fit in a light bench somewhere.

                  Originally posted by Sickpuppy View Post
                  How long were you training before you started log blog?
                  Some form of weight training since 13 years old but proper training from the age of 18 so we'll say about 6 years before the log started.

                  Comment


                    Saturday 6th September
                    -------------------------------------------------------------------------

                    Smolov Round 2 - Week 2 Day 1 - Intro Microcycle - Workout 4


                    Low Bar Squat
                    60 x 5
                    100 x 4
                    <light wrist wraps on>
                    120 x 3
                    <belt and heavy wrist wraps on>
                    140 x 2
                    160 x 2
                    175 x 1
                    190 x 1
                    205 x 2,2

                    Duration: 2hrs 15 mins

                    Running total: 13 hours 15 mins
                    ------------------------------------------------------------------------

                    Not too bad. Hips very tight as to be expected.

                    Also, slightly twisted myself at bottom of 205 squat. Back is tight. Fingers crossed I'm ok.

                    A small lapse in concentration can do a lot of damage.

                    Comment


                      Monday 8th September
                      -------------------------------------------------------------------------

                      Smolov Round 2 - Week 2 Day 2 - Intro Microcycle - Workout 5

                      Low Bar Squat
                      60 x 5
                      80 x 5
                      100 x 4
                      <light wrist wraps on>
                      120 x 3
                      <belt and heavy wrist wraps on>
                      140 x 2
                      160 x 2
                      175 x 1
                      190 x 1
                      205 x 3

                      Duration: 3hrs

                      Running total: 16 hours 15 mins
                      ------------------------------------------------------------------------

                      Half of that 3 hours spent warming up and activating hips & glutes.

                      All reps were manky up to 175. 205 x 3 was as comfortable as I could expect. Happy.

                      Comment


                        I can't be the only one looking forward to every log entry in here at present.
                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                        Comment


                          Wednesday 10th September
                          -------------------------------------------------------------------------

                          Smolov Round 2 - Week 2 Day 3 - Intro Microcycle - Workout 6

                          Low Bar Squat
                          60 x 5
                          80 x 5
                          100 x 4
                          <light wrist wraps on>
                          120 x 3
                          <belt and heavy wrist wraps on>
                          140 x 2
                          160 x 2
                          175 x 1
                          190 x 1
                          205 x 5

                          Duration: 3hrs

                          Running total: 19 hours 15 mins
                          ------------------------------------------------------------------------

                          An absolute eternity spent warming up again. On first warm up set my footing went a bit wonky and I felt a sharp pain in the bone on the outside of my left knee. Did more warm ups and thankfully it went away. The joys!

                          Got extremely pumped up and focused before the 205. Felt ready to run through a wall to get the set done. Controlled aggression is a wonderful thing

                          I had a 6th rep there for sure. All reps felt very solid.

                          Microcycle completed.

                          Comment


                            Bring on the Base cycle.
                            You mad a decision on 230 vrs 240. split the difference?

                            Comment


                              Originally posted by Mellor View Post
                              Bring on the Base cycle.
                              You mad a decision on 230 vrs 240. split the difference?
                              A sensible person would do 230. Suppose it's 240 for me so!

                              Comment


                                Monday 15th September
                                -------------------------------------------------------------------------

                                Smolov Round 2 - Week 3 Day 1 - Base Mesocycle - Workout 7

                                Low Bar Squat
                                60 x 5
                                80 x 5
                                100 x 4
                                <light wrist wraps on>
                                120 x 3
                                <belt and heavy wrist wraps on>
                                140 x 3
                                155 x 3
                                167.5 x 9,9,9,9

                                Duration: 3hrs 15 mins

                                Running total: 22 hours 30 mins
                                ------------------------------------------------------------------------

                                Difficult. Hate 9 reps. Like a marathon to me.

                                Quite gassed after each set but sure it's done. I'll throw up the numbers for the base mesocycle shortly.

                                Comment


                                  Monday 15th September
                                  -------------------------------------------------------------------------
                                  Barbell Bench Press
                                  40 x5
                                  60 x 5
                                  80 x 5
                                  100 x 5
                                  110 x 5
                                  100 x 5
                                  ------------------------------------------------------------------------

                                  Needed to do that to get some blood flowing to chest. Don't want to forget how to bench like last time.

                                  Comment


                                    Wednesday 17th September
                                    -------------------------------------------------------------------------

                                    Smolov Round 2 - Week 3 Day 2 - Base Mesocycle - Workout 8

                                    Low Bar Squat
                                    60 x 5
                                    80 x 5
                                    100 x 4
                                    <light wrist wraps on>
                                    120 x 3
                                    <belt and heavy wrist wraps on>
                                    140 x 3
                                    160 x 3
                                    180 x 7,7,7,7,7

                                    Duration: 3hrs 30 mins

                                    Running total: 26 hours
                                    ------------------------------------------------------------------------

                                    Already into the Smolov twilight zone. Just the bar and I going at it. Rep after rep. Set after set. Nothing else matters.

                                    Comment


                                      Friday 19th September
                                      -------------------------------------------------------------------------

                                      Smolov Round 2 - Week 3 Day 3 - Base Mesocycle - Workout 9

                                      Low Bar Squat
                                      60 x 5
                                      80 x 5
                                      100 x 4
                                      <light wrist wraps on>
                                      120 x 3
                                      <belt and heavy wrist wraps on>
                                      140 x 2
                                      160 x 1
                                      180 x 1
                                      192.5 x 5,5,5,5,5,5,5

                                      Duration: 4 hours

                                      Running total: 30 hours
                                      ------------------------------------------------------------------------

                                      Yay! Back to a manageable rep range. Longest session yet.

                                      Some craic was had today*.






                                      * By craic I mean I was in lots and lots of pain

                                      Comment


                                        Originally posted by Lurker23 View Post

                                        Yay! Back to a manageable rep range. Longest session yet.
                                        7 x 5 is manageable alright,

                                        Serious volume there. c. 9,000kg
                                        10 Tonne workout on the way

                                        Comment


                                          Monday 19th September
                                          -------------------------------------------------------------------------

                                          Smolov Round 2 - Week 3 Day 4 - Base Mesocycle - Workout 10

                                          Low Bar Squat
                                          60 x 5
                                          80 x 5
                                          100 x 4
                                          <light wrist wraps on>
                                          120 x 3
                                          <belt and heavy wrist wraps on>
                                          140 x 2
                                          160 x 1
                                          180 x 1
                                          192.5 x 1
                                          205 x 3,3,3,3,3,3,3,3,3,3

                                          Duration: 4 hours 45 mins

                                          Running total: 34 hours 45 mins
                                          ------------------------------------------------------------------------

                                          I was away for the weekend so did final day of week 1 today and oh boy, what a day!

                                          I really don't know how to describe that workout. Disturbing is the best I can come up with.

                                          Hope my body holds up for this evil bastard of a cycle.

                                          Comment


                                            Wednesday 24th September
                                            -------------------------------------------------------------------------

                                            Smolov Round 2 - Week 4 Day 1 - Base Mesocycle - Workout 11

                                            Low Bar Squat
                                            60 x 5
                                            80 x 4
                                            100 x 3
                                            <light wrist wraps on>
                                            120 x 3
                                            <belt and heavy wrist wraps on>
                                            140 x 2
                                            160 x 1
                                            177.5 x 9,9,9,9

                                            Duration: 3 hours 45 mins

                                            Running total: 38 hours 30 mins
                                            ------------------------------------------------------------------------

                                            Another day down. My knee is very stiff. I was limping around on it yesterday. Felt wonky in the warm ups but fine from 140 onwards. Really not sure at all whether I'll make it through this but I guarantee it won't be for the want of trying.

                                            If anyone has some spare cartilage please PM me.

                                            Comment


                                              Originally posted by Lurker23 View Post
                                              [B]

                                              Another day down. My knee is very stiff. I was limping around on it yesterday. Felt wonky in the warm ups but fine from 140 onwards.
                                              Rehbands might help with knee stability/warm up time

                                              Comment


                                                Sets of 9 at 177.5kgs. Yikes!
                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                Comment


                                                  Originally posted by Mellor View Post
                                                  Rehbands might help with knee stability/warm up time
                                                  If only i could get a full body Rehband! I've been using Titan knee and elbow sleeves for the duration but the knee ones are falling apart.

                                                  I'll be getting Rehbands soon. Wish i had them right now. They're slightly thicker than the Titans. Need to get some creatine too.

                                                  Originally posted by LuckyLloyd View Post
                                                  Sets of 9 at 177.5kgs. Yikes!
                                                  The only way is up unfortunately. 5kg more next week.

                                                  Comment


                                                    Saturday 27th September
                                                    -------------------------------------------------------------------------

                                                    Smolov Round 2 - Week 4 Day 2 - Base Mesocycle - Workout 12


                                                    Low Bar Squat
                                                    60 x 5
                                                    80 x 4
                                                    100 x 3
                                                    <light wrist wraps on>
                                                    120 x 3
                                                    <belt and heavy wrist wraps on>
                                                    140 x 2
                                                    160 x 1
                                                    180 x 1
                                                    190 x 7,7,7,7,7

                                                    Duration: 3 hours 45 mins

                                                    Running total: 42 hours 15 mins
                                                    ------------------------------------------------------------------------

                                                    That was meant to happen Friday but gym closes early and wouldn't have had enough time after work.

                                                    Actually not too bad. Never in doubt of missing a rep. Really can't complain.

                                                    Officially half way through the base mesocycle.

                                                    Comment


                                                      This is epic, absolutely epic.
                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                      Comment


                                                        Tuesday 30th September
                                                        -------------------------------------------------------------------------

                                                        Smolov Round 2 - Week 4 Day 3 - Base Mesocycle - Workout 13

                                                        Low Bar Squat
                                                        60 x 5
                                                        80 x 5
                                                        100 x 4
                                                        <light wrist wraps on>
                                                        120 x 3
                                                        140 x 2
                                                        <belt and heavy wrist wraps on>
                                                        160 x 1
                                                        180 x 1
                                                        202.5 x 5,5,5,5,5,5,5

                                                        Duration: 4 hours 30 mins

                                                        Running total: 46 hours 45 mins
                                                        ------------------------------------------------------------------------

                                                        Every work rep felt difficult/heavy in terms of effort but it was very comfortable if that makes sense. Maybe I'm just squatting in a zen-like state at this stage!

                                                        Up next --> 215 for 10 sets of 3.

                                                        I wish I could walk through some form of tiger balm car wash. Would bring me such happiness at this point. I can picture it in my head.

                                                        Yes. These are the things I think about in-between sets.

                                                        Comment


                                                          Wednesday 1st October
                                                          -------------------------------------------------------------------------

                                                          Smolov Round 2 - Week 4 Day 4 - Base Mesocycle - Workout 14


                                                          Low Bar Squat
                                                          60 x 5
                                                          80 x 5
                                                          100 x 4
                                                          <light wrist wraps on>
                                                          120 x 3
                                                          140 x 2
                                                          <belt and heavy wrist wraps on>
                                                          160 x 1
                                                          180 x 1
                                                          200 x 1
                                                          215 x 3,3,3,3,3,3,3,3,3,3

                                                          Duration: 5 hours

                                                          Running total: 51 hours 45 mins
                                                          ------------------------------------------------------------------------

                                                          Without doubt, the toughest session ever in my lifting life. My whole body was stiff from yesterday. Consquently, it took forever to get loose.

                                                          I'm not sure whether I did the prescribed 10 or 11 sets. It's not easy to remember when you've that many to do and the mind wanders so I did an extra one just in case.

                                                          The reps got sloppy for the last 2 or 3 sets as I had to increase my speed to finish up before closing time. I'm never ever doing 10 sets of triples on a work day again. Save it for the weekend.

                                                          The session was mental torture. Elbows were aching from work set 1 and I knew with each set I'd have to deal with another dose of elbow pain straight after. Legs held up well in all fairness.

                                                          I put so much emotion and endured so much physical and mental strain in this session that I became overwhelmed after it. Lump came in my throat, eyes started to well up and lip began to quiver. I'm really proud of getting through that session whatever happens during the rest of my Smolov adventure.

                                                          +5kg next week!!!!!

                                                          SPOILER

                                                          Comment


                                                            Monday 6th October
                                                            -------------------------------------------------------------------------

                                                            Smolov Round 2 - Week 5 Day 1 - Base Mesocycle - Workout 15

                                                            Low Bar Squat
                                                            60 x 5
                                                            80 x 4
                                                            100 x 3
                                                            <light wrist wraps on>
                                                            120 x 3
                                                            <belt and heavy wrist wraps on>
                                                            140 x 3
                                                            155 x 2
                                                            170 x 1
                                                            182.5 x 9,9,9,9

                                                            Duration: 3 hours 45 mins

                                                            Running total: 55 hours 30 mins
                                                            ------------------------------------------------------------------------

                                                            Glad the 9 reppers are over. That wasn't fun.

                                                            I'm taking more days off than the program suggests as I'll break otherwise. Slept for copious amounts over the weekend after the last session. Feeling a bit run down for some strange reason

                                                            3 sessions left of the base mesocycle. Time to finish strong.

                                                            Comment


                                                              Wednesday 8th October
                                                              -------------------------------------------------------------------------

                                                              Smolov Round 2 - Week 5 Day 2 - Base Mesocycle - Workout 16

                                                              Low Bar Squat
                                                              60 x 5
                                                              80 x 4
                                                              100 x 3
                                                              <light wrist wraps on>
                                                              120 x 3
                                                              <belt and heavy wrist wraps on>
                                                              140 x 3
                                                              160 x 2
                                                              180 x 1
                                                              195 x 7,7,7,7,7

                                                              Duration: 4 hours 30 mins

                                                              Running total: 60 hours
                                                              ------------------------------------------------------------------------

                                                              These workouts are getting slower each week as the weight goes up and the workload takes its toll on my body.

                                                              First set was most difficult. Left hammie felt a bit twingy during some of the reps but will be fine.

                                                              Rehbands came today. Looking forward to testing them out. Not looking forward to 207.5 for 7 sets of 5.

                                                              Comment


                                                                Friday 11th October
                                                                -------------------------------------------------------------------------

                                                                Smolov Round 2 - Week 5 Day 3 - Base Mesocycle - Workout 17

                                                                Low Bar Squat
                                                                60 x 5
                                                                80 x 5
                                                                100 x 4
                                                                <light wrist wraps on>
                                                                120 x 3
                                                                140 x 3
                                                                <belt and heavy wrist wraps on>
                                                                160 x 2
                                                                180 x 1
                                                                195 x 2
                                                                207.5 x 5,5,5,5,5,5,5

                                                                Duration: 4 hours 15 mins

                                                                Running total: 64 hours 15 mins
                                                                ------------------------------------------------------------------------

                                                                Got in to work at 5:55 am so I could leave early and have enough time to do that session.

                                                                Used the rehbands for the first time. I like. Very good support indeed.

                                                                Super strong in the legs. Would be good for 7 reps at that weight imo.

                                                                Not so super in the rest of my body. Elbows, knees, back and even forearms starting to ache.

                                                                Up early tomorrow for 220 for 10 sets of 3. Great way to start the day.

                                                                Comment


                                                                  How long a break do you take between each set at the highest level?

                                                                  Comment


                                                                    I'm going to have to reschedule today's workout. Unable to squat safely with the way my body is this morning so I'll do it on Monday.

                                                                    Originally posted by Hectorjelly View Post
                                                                    How long a break do you take between each set at the highest level?
                                                                    10-15 mins. Mostly 15.

                                                                    Comment


                                                                      Saturday 11th October
                                                                      -----------------------------------------------------------------------

                                                                      Barbell Bench Press
                                                                      Bar x 5
                                                                      40 x 5
                                                                      60 x 5
                                                                      80 x 5
                                                                      100 x 5,5,5

                                                                      Light benching dumbells, flyes and some curls for the elbows.
                                                                      ------------------------------------------------------------------------

                                                                      Did some stretching and baseball work on my glutes and back too.

                                                                      Change of mind in the squats. Good to go tomorrow.

                                                                      Comment


                                                                        Great read, always good for a bit of motivation. What sort of supplements are you taking? I see you mention creatine above, no preworkout then or one w/o creatine?

                                                                        Comment


                                                                          Originally posted by bohsman View Post
                                                                          Great read, always good for a bit of motivation. What sort of supplements are you taking? I see you mention creatine above, no preworkout then or one w/o creatine?
                                                                          I usually take protein (ON 100% Whey or Syntha 6 if I want carbs), protein bars (Quest bars) and a caffeine pill preworkout.

                                                                          Due to the demands of this program, I'm taking BCAAs in powder form (Musclepharm). I've also replaced the caffeine pills in the last week with a stronger preworkout (Cellucor C4) and added some creatine in the last week too.

                                                                          The supplements in the first paragraph do the job for me under most circumstances.

                                                                          Comment


                                                                            Sunday 12th October
                                                                            -------------------------------------------------------------------------

                                                                            Smolov Round 2 - Week 5 Day 4 - Base Mesocycle - Workout 18

                                                                            Low Bar Squat
                                                                            60 x 5
                                                                            80 x 4
                                                                            100 x 3
                                                                            <light wrist wraps on>
                                                                            120 x 3
                                                                            <belt and heavy wrist wraps on>
                                                                            140 x 2
                                                                            160 x 1
                                                                            180 x 1
                                                                            200 x 1
                                                                            220 x 3,3,3,3,3,3,3,3,3,3

                                                                            Duration: 5 hours 15 mins

                                                                            Running total: 69 hours 30 mins
                                                                            ------------------------------------------------------------------------

                                                                            Base Mesocycle complete.

                                                                            Felt much better than the 215 for 10 sets of 3 last week. Good sign.

                                                                            The reps were never in doubt although obviously difficult. Just took every set at a time and viewed myself as a human forklift for the day

                                                                            Max test next Saturday or Sunday. A nice rest now until then.

                                                                            Comment


                                                                              Originally posted by Lurker23 View Post
                                                                              Duration: 5 hours 15 mins
                                                                              Fuck. Must be hard maintaining intensity for that length of time.

                                                                              Comment


                                                                                Saturday 18th October
                                                                                -------------------------------------------------------------------------

                                                                                Smolov Round 2 - Week 6 - 1st Max Test - Workout 19

                                                                                Low Bar Squat
                                                                                60 x 5
                                                                                100 x 4
                                                                                <light wrist wraps on>
                                                                                140 x 3
                                                                                <belt and heavy wrist wraps on>
                                                                                180 x 1
                                                                                200 x 1
                                                                                220 x 1
                                                                                240 x 1
                                                                                260 x 1
                                                                                265 x 1 *PB*

                                                                                Duration: 3 hours 30 mins

                                                                                Running total: 73 hours
                                                                                ------------------------------------------------------------------------

                                                                                I'll settle for that. Felt crap in the warm ups until i got to 220 and then woke up.

                                                                                I didn't know whether to go for 265 or 270 after my 260. 270 felt like a massive jump but probably more so psychologically as I've never had anything over 260 on my back. Looking back now, I'm sure I would've nailed 267.5 but didn't have much left in the tank after 265. Save it for another day.

                                                                                I'm a bit disappointed with the depth as in all likelihood it's half an inch off where i need to be. I felt like it might be a tad high before looking at the video and I was right but I'll take it as a training PB. I don't think that would ever get a white light in a comp.

                                                                                The good news is I'm 15kg ahead of where I was the last time ran the cycle two years ago. Ever closer to a 600lb squat.
                                                                                Last edited by Lurker23; 18-10-14, 18:39.

                                                                                Comment




                                                                                  Edit: Grrrrr. Stupid youtube copyright on songs. I'll upload without sound so.
                                                                                  Last edited by Lurker23; 18-10-14, 18:28.

                                                                                  Comment


                                                                                    Awesome!

                                                                                    Comment


                                                                                      You fucking animal!! Savage squat. Unreal training.
                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                      Comment


                                                                                        Originally posted by LuckyLloyd View Post
                                                                                        You fucking animal!! Savage squat. Unreal training.
                                                                                        I mean, 70 hours of brutal training to achieve a gritty 5kgs PB. That's inspirational shit right there. I get so tired of reading / hearing bollocks from people half trying about their fourth new program of the year or their dabbling with a new diet or whatever the fuck. You want to achieve something athletically significant you can - anyone can - you just need to work hard.

                                                                                        Love reading this log and Mellor's logs. Long term consistency and the ability to work really fucking hard at tough training cycles. That's not to slight any of the other logs or anyone doing their thing (anything is always far better than nothing), and everyone's individual story and goals are different. But it's easy to see the real hard work and the real hard results it provides. Seriously well done.
                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                        Comment


                                                                                          Savage lifting.
                                                                                          Smolov is equal parts terrifying and amazing.

                                                                                          Went back and had a look at your numbers from the first smolov. You should hit 600 no bother go by those numbers.

                                                                                          Comment


                                                                                            Thursday 23rd October
                                                                                            -------------------------------------------------------------------------
                                                                                            Health Check

                                                                                            Age: 28
                                                                                            Height: 176cm
                                                                                            Weight: 102.4kg

                                                                                            Percent Body Fat: 26.4% (16% target for my age)
                                                                                            Total Body Water: 74.1%
                                                                                            BMI: 33.1 (OBESE )
                                                                                            Basal Metabolic Rate: 2291 cal/day
                                                                                            TER: 3952 cal/day to maintain current bw

                                                                                            Blood Pressure: 147/82 (slightly high probably due to salt in chinese the night before)
                                                                                            Blood Glucose: 4.38 mmol/L (normal range is 3.5 to 6)

                                                                                            Total Cholesterol: 4.22 mmol/L (target <5)
                                                                                            Triglycerides: 1.02 mmol/L (target <2)
                                                                                            HDL - Good Chol: 1.35 (target >1)
                                                                                            LDL - Bad Chol: 2.64 (target <3)

                                                                                            Peakflow reading for lungs - cardiovascular risk assessment
                                                                                            -------------------------------------------------------------------------------
                                                                                            Expected 567
                                                                                            Allowable 467
                                                                                            Actual 795

                                                                                            0% cardiovascular risk
                                                                                            ------------------------------------------------------------------------

                                                                                            Yeah so that's my first ever check up. I wanted to go when I was at my absolute heaviest to see how I fared. I've been eating lots of high calorie foods on smolov so i expected the worst.

                                                                                            The only thing that was really bad was my bodyfat and I knew that was the case. I'll work on getting that down once I'm done with Smolov.

                                                                                            I need to eat almost 4k calories a day to maintain which is quite a lot!

                                                                                            Cholesterol readings came out favourably which I was pleasantly surprised at. The breakdown of good vs bad is in the recommended range too.

                                                                                            I set the highest peakflow reading she's ever seen and no doubt that's down to my training as I actually struggled with peakflow as a child due to asthma. Delighted. Oh it's a measure of lung function for those that never heard of it. That one was for all the fat powerlifters out there

                                                                                            Comment


                                                                                              Tuesday 28th October
                                                                                              -------------------------------------------------------------------------

                                                                                              Smolov Round 2 - Week 8 - Switching Phase - Workout 20

                                                                                              Box Squats
                                                                                              60 x 5
                                                                                              80 x 5
                                                                                              100 x5
                                                                                              120 x 5,5
                                                                                              100 x 5

                                                                                              Speed Leg Press
                                                                                              80 x 10
                                                                                              120 x 10
                                                                                              160 x 10,10
                                                                                              120 x 16

                                                                                              Duration: 1 hour

                                                                                              Running total: 74 hours
                                                                                              ------------------------------------------------------------------------

                                                                                              Took a week off to heal up. Going to run the switching phase for a week instead of 2 weeks (did the same the first time I ran Smolov).

                                                                                              The switching phase is about power and speed speed speed. Quick session above focusing on those two principles.

                                                                                              Comment


                                                                                                Great news on the health!

                                                                                                Where did you get that done, what package, etc?
                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                Comment


                                                                                                  Thanks Lloyd.

                                                                                                  Got it done in a place called Healthreach in Phibsborough. I got test package D. Should have cost €230 but got it on a groupon for €60 or €70 a few months ago. Top class service.

                                                                                                  http://www.healthreach.ie/health-check-packages.html

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                                                                                                    Take a week break from smolov and smash a heath check. Sure why not.

                                                                                                    Eat lots, lift heavy, what cholesterol?...Yet some doctor's will still recommend a bowl of sugar instead of eggs and maybe going for a walk.
                                                                                                    tbf, its slowly changing though

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                                                                                                      Thursday 30th October
                                                                                                      -------------------------------------------------------------------------

                                                                                                      Smolov Round 2 - Week 8 - Switching Phase - Workout 21

                                                                                                      Box Squats
                                                                                                      60 x 8
                                                                                                      80 x 5
                                                                                                      100 x5
                                                                                                      120 x 5,5

                                                                                                      Speed Leg Press
                                                                                                      100x 10
                                                                                                      120 x 10,10,10

                                                                                                      Duration: 45 mins

                                                                                                      Running total: 74 hours 45 mins
                                                                                                      ------------------------------------------------------------------------

                                                                                                      Yeah grand. Bored of this. Starting intense mesocycle on Saturday.

                                                                                                      The only question left to answer is what percentage of my new max to use to base the program off. Somewhere between 250kg to 265kg is what I'm thinking (~95% to 100%).

                                                                                                      I should probably be sensible and go for 250kg. I'm thinking my true max is ~272.5kg looking back on my 265kg vid and how it felt. I might go a tad higher based on that. Food for thought.

                                                                                                      Comment


                                                                                                        You'll still get a whopper training affect working off 250kgs. I think people with a full time job should be cautious with such things tbh.
                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                        Comment


                                                                                                          Yep you're right. I'll go conservative and round up my 95% to 252.5kg.

                                                                                                          Also, signed up for the 100kg class of national single lifts this morning (raw squat obv). It's on 21st Feb in CIT.

                                                                                                          I was hoping for early January so I'd get some Smolov carryover. Ah well. It'll be nice to finally get on the platform.

                                                                                                          Comment


                                                                                                            You should be a real challenger at the single lifts.
                                                                                                            You'll smash the 100kg division. And definitely be in in contention for the overall prize.


                                                                                                            Quick question about the rehbands. I'm considering getting one for my knee. How do you think they'd do for injury rehab?
                                                                                                            Is it ok to wear just one. Would there be any issues with feeling uneven left/right?

                                                                                                            Comment


                                                                                                              Saturday 1st November
                                                                                                              -------------------------------------------------------------------------

                                                                                                              Smolov Round 2 - Week 9 - Intense Microcycle - Workout 22

                                                                                                              Low Bar Squats
                                                                                                              60 x 5
                                                                                                              100 x 5
                                                                                                              <belt and heavy wrist wraps on>
                                                                                                              140 x 3
                                                                                                              165 x 3
                                                                                                              190 x 4
                                                                                                              215 x 4,4,4
                                                                                                              215 x 5 *PB*

                                                                                                              Duration: 3 hours 30 minutes

                                                                                                              Running total: 78 hours 15 mins
                                                                                                              ------------------------------------------------------------------------

                                                                                                              A nice sadistic start to the cycle. The 5 reps at the end after doing 4s before it was a right kick in the balls and a 5 rep PB to boot.

                                                                                                              Met Denny today. Really nice chap. Hope I managed to give him some useful advice!

                                                                                                              Comment


                                                                                                                Originally posted by Mellor View Post
                                                                                                                You should be a real challenger at the single lifts.
                                                                                                                You'll smash the 100kg division. And definitely be in in contention for the overall prize.


                                                                                                                Quick question about the rehbands. I'm considering getting one for my knee. How do you think they'd do for injury rehab?
                                                                                                                Is it ok to wear just one. Would there be any issues with feeling uneven left/right?
                                                                                                                Thanks Mellor. On paper I should do well alright. In my mind, the extra adrenaline from comp day will be a positive and hopefully I can push my body further than ever before. I'll have to get used to squatting without a mirror and not having knee or elbow sleeves on. They're the negatives I suppose. Looking forward to it.

                                                                                                                The rehbands should definitely make your knee feel more stable and provide extra heat for the joint. Obviously I use them for prehab but they'd certainly be useful for rehab. Go for 2 of them tbh. You won't regret it. They're so good. It would feel weird to me to just wear one.

                                                                                                                Comment


                                                                                                                  Originally posted by Lurker23
                                                                                                                  Hope I managed to give him some useful advice!
                                                                                                                  Yep thanks, was good to see some proper work being done too! Have lots to go away and work on.

                                                                                                                  Comment


                                                                                                                    Tuesday 4th November
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                                                                                                                    Smolov Round 2 - Week 9 - Intense Microcycle - Workout 23

                                                                                                                    Low Bar Squats
                                                                                                                    60 x 5
                                                                                                                    100 x 4
                                                                                                                    <belt and heavy wrist wraps on>
                                                                                                                    140 x 3
                                                                                                                    155 x 3
                                                                                                                    177.5 x 3
                                                                                                                    202.5 x 4
                                                                                                                    227.5 x 3,3,3
                                                                                                                    215 x 5,5

                                                                                                                    Duration: 4 hours

                                                                                                                    Running total: 82 hours 15 mins
                                                                                                                    ------------------------------------------------------------------------

                                                                                                                    Very tough. The last rep on each set of the triples was a grinder.

                                                                                                                    My least favourite day so far. Doing your 5 rep PB set on Saturday for 2 sets after 3x3 on a heavier weight is crazy when you think about it. That's why Smolov works.

                                                                                                                    Struggled for air towards the end of the 215 sets. Might explain the broken capillaries all over my face lol.

                                                                                                                    Comment


                                                                                                                      Friday 7th November
                                                                                                                      -------------------------------------------------------------------------

                                                                                                                      Smolov Round 2 - Week 9 - Intense Microcycle - Workout 24

                                                                                                                      Low Bar Squats
                                                                                                                      60 x 5
                                                                                                                      100 x 4
                                                                                                                      <belt and heavy wrist wraps on>
                                                                                                                      140 x 3
                                                                                                                      165 x 4
                                                                                                                      177.5 x 4
                                                                                                                      202.5 x 4,4,4,4,4

                                                                                                                      Duration: 3 hours

                                                                                                                      Running total: 85 hours 15 mins
                                                                                                                      ---------------------------------------------------------------------------

                                                                                                                      Much easier than the other workouts this week. Still strenuous obviously but nice to have a break relatively speaking.

                                                                                                                      Comment


                                                                                                                        Tuesday 18th November
                                                                                                                        -------------------------------------------------------------------------

                                                                                                                        Smolov Round 2 - Week 10 Intense Microcycle - Workout 25

                                                                                                                        Low Bar Squats
                                                                                                                        60 x 5
                                                                                                                        100 x 4
                                                                                                                        130 x 4
                                                                                                                        <belt and heavy wrist wraps on>
                                                                                                                        152.5 x 4
                                                                                                                        177.5 x 4
                                                                                                                        202.5 x 4
                                                                                                                        227.5 x 3
                                                                                                                        227.5 x 4,4

                                                                                                                        Duration: 3 hours 30 mins

                                                                                                                        Running total: 88 hours 45 mins
                                                                                                                        ---------------------------------------------------------------------------

                                                                                                                        I was away in New York for a week so had to put Smolov on hold.

                                                                                                                        Difficult to get back into it but survived the session. The 4 rep sets at 227.5 were pretty close to max effort.

                                                                                                                        Comment


                                                                                                                          Friday 21st November
                                                                                                                          -------------------------------------------------------------------------

                                                                                                                          Smolov Round 2 - Week 10 Intense Microcycle - Workout 26

                                                                                                                          Low Bar Squats
                                                                                                                          60 x 5
                                                                                                                          100 x 4
                                                                                                                          140 x 3
                                                                                                                          <belt and heavy wrist wraps on>
                                                                                                                          165 x 3
                                                                                                                          190 x 3
                                                                                                                          215 x 3
                                                                                                                          227.5 x 3,3,3
                                                                                                                          240 x 3 *PB*

                                                                                                                          Duration: 3 hours 45mins

                                                                                                                          Running total: 92 hours 30 mins
                                                                                                                          ---------------------------------------------------------------------------

                                                                                                                          That one pushed me to the brink last Friday. Felt terrible throughout the warm ups and wussed out of a rep on the 215 set - should've been 4 reps.

                                                                                                                          First time I'd ever done that. Serious doubts in my mind as to whether I could complete the workout. I knew at that point I could either focus and get angry or call it a day.

                                                                                                                          Thankfully I found my nuts and got through the 240 x 3 set somehow. Screamed the bar up on the 3rd rep.

                                                                                                                          I was going to do the next session today but extremely tired and my face is full of broken blood vessels. Leaving it until tomorrow. It's something stupid like 227.5kg for 4 sets of 5. There is no let up.

                                                                                                                          Also feels like I did something strange to the upper middle part of my back. We'll see how tomorrow goes.

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