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hjp

HJP - Smolov 2012/13

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Well I thought I would start a log on here again so you can all follow my smolov journey. I have done the base before but never the full thing. I am going to do the whole thing including the intro cycle. I will have a weeks break after the intro cycle (before starting the base) as will be away for a week up north, may hit the gym still but won't be smolov that week.

As I mentioned previously in my log on the PH Forum I have decided I will let the weight do what it will do. Eat clean(ish) but eat plenty so as to not deprive myself of nutrients. If the body wants calories then it will get them, as surviving smolov on calorie depletion is likely not possible. Plus I want the best results possible, more calories should help this, and I was stronger in the 93's which is where I will be heading.

I am using a lowered max of 220kg - a weight I could hit to depth on any given day no matter how I felt. Should make the program doable as well as optimal gains.

Starting stats

- Body Weight = 82.75kg (fasted)

- Gym max, since back in U83's, is 235kg

- Comp Max (U83kg Class) 225kg - failed twice on depth at 235kg.

Note: My best ever raw competition squat is 242.5kg at ~90kg Bw.

So here's the first day...

Smolov Intro Cycle - Day One

Monday 17th December

Squats

60kg * 5

100kg * 3 - 2 set

Work Sets - no belt today

142.5kg * 8 - 3 sets

155kg * 5

165kg * 2 - 2 sets

175kg * 1

Done for the day. Tomorrow is the same then Wednesday is a heavier day.

Will try bench most likely twice a week to maintain bench. Probably one heavier day with shoulders an another lighter day with some heavy tricep assistance. Deadlifts will be by feel and just speed work for singles. Upper back work will be a regular wherever possible.

I also took some pre measures of fasted weight, girths and bodyfat - will compare pre an post base an after full training cycle.

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IN!

I don't think I've followed a log with such a high starting weight before either, my spreadsheet puts you finishing the base with 10x3x202.5kg :shock:

Like I said on FB, it wouldn't surprise me if you came out of this with a 3xbw raw squat, or damn near it. Rip into it :twisted:

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Cheers Phedder! Will be a interesting journey.

Smolov Intro Cycle - W1D2

Tuesday 18th December

Squats

60kg * 5

100kg * 3 - 2 set

Work Sets - no belt today

142.5kg * 8 - 3 sets

155kg * 5

165kg * 2 - 2 sets

175kg * 1

Jono has a work do thing this afternoon so we had to come in in the morning. Not good at morning training but after the 5's it all felt pretty good. I do not like the 8 rep sets...

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Smolov Intro Cycle - W1D3

Wednesday 19th December

Third day of squats in a row. Legs were feeling it but as soon as I got warm the sets felt surprisingly comfortable. Here's today's work:

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

Work Sets - no belt again today

155kg * 5 - 4 sets, all @8

165kg * 3 @8

175kg * 2 - 2 sets @8,8.5

200kg * 1 @8.5

Bench Press

60kg * 5

80kg * 12 - 2 sets both @8

90kg * 12 @9

Really focussing on sinking the reps deep (want to make depth calls a non-issue in future comps) and also sinking into the hole a bit quicker. Thought I would need the belt today but was fine without it. Most reps felt smooth an easy. Well pleased. A few days off squats now.

Here's the vids of the final couple of sets...

First set at 175kg

Single at 200kg

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Random Extra Work Day

21st December 2012

Deadlifts - For the NZBB Forum Comp

60kg * 5

100kg * 3, * 2

150kg * 2

200kg * 1 - B from here

Work Set

220kg * 5 @9 - enough to give me the wilks lead in the forum comp. More left in tank incase someone passes me.

Pendlay Rows

70kg * 10 - 3 sets all @8

3 Board Press

60kg * 5

100kg * 3

130kg * 3 @8.5

140kg * 3 @9.5

130kg * 5 @9

CG Bench Press

90kg * 10, * 8, * 7 @8.5, 9.5, 9

Band Crunch

2 Pink Bands * 20 - 3 sets

SS w/ Leg Lowers

3 sets of 10

Here's the Deadlft video entry for the NZBB Strongest Lifter 2012 Comp - Deadlift of 5 at 220kg, bodyweight of 84.5kg for a wilks of 145.3. Enough to give me the wilks lead at present. The video features Jonos awesome camera skills lol

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Smolov Intro Cycle - W2D1

Sunday 23rd December

Because I will be away for a week next week (from 30th Dec) and won't get to start the base straight away I have made a few modifications to this weeks days. This is to keep the volume slightly higher this week because next week will be a slight deload before the base starts, want to keep the adaptations from last week continuing, two easy weeks in a row wouldn't be the right way to go into the base in my opinion.

So the plan this week will be to do four days of squats. The first three will have all the regular week two scheduled 85% work (2 sets of 2 day one, 3 reps day two and 5 reps day three) but will follow this work with a set or so of a taster of what's to come week one of the base. Hope that makes sense, if it doesn't oh well you'll see it pan out.

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

150kg * 2 - back feeling a bit tired/sore

Work Sets

185kg * 2 - 2 sets both @9, first set no belt, second I added belt to relieve the back

155kg * 9 @8 - kept belt on

Pull Ups - only with BW

Neutral Grip * 10

Wide Grip * 8

Underhand Grip * 8

Only real thought that's not already stated is that a 5RM deadlift during smolov intro makes the back a bit sore but hey it's likely the only heavy deadlift during smolov as will be speed focused from here.

Squatting again tomorrow, this body will be ready for the base cycle.

Have some vid, may post later

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Smolov Intro Cycle - W2D2

Monday 24th December

Squats

60kg * 5

100kg * 3

150kg * 2

Work Sets

185kg * 3 @8

175kg * 7 @8

175kg * 7 @9 - added belt an WW

Bench Press

Bar * 10

60kg * 5

90kg * 12 @8 - add WW

95kg * 12 @9.5

Band Crunches

2 Minis * 25, * 25, * 30

SS w/ Leg Lowers

BW * 10, * 12, * 15

The three at 185kg felt piece of cake today, back felt ok so managed to leave the belt off till the last set at 175kg. Thought the 175kg felt pretty tough and realised that it was because I was doing an extra 10kg, should have only been 165kg but no worries, got all the reps all good. Day off tomorrow.

Again I have some vid which I may post later on today.

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Smolov Intro Cycle W2D3

26th December 2012

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

150kg * 2

Work Set

185kg * 5 @8.5

180kg * 5 - 3 sets all @8 - last set was the only set with a belt

Pull Ups

Wide Grip * 10

Overhand Medium Grip * 10

Neutral Grip * 10

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Smolov Intro Cycle W2 - Extra Day

27th December 2012

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

150kg * 2

Work Sets

190kg * 3 @8

195kg * 3 @8.5

200kg * 3 @9 - Belt on from here

205kg * 3 @9

210kg * 3 @9

Bench Press

Bar * 10

60kg * 5

100kg * 3

To 3 Board

130kg * 3 @8

150kg * 2 @9.5

140kg * 3 @9

Barbell Curls

20kg * 12 - 3 sets

Video of the 210kg Set:

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Cheers Drizz & big John!

Here's the last session before I went on holiday for the week...

Smolov Intro Cycle W2 - Extra Day 2

Saturday 29th December 2012

Squats

60kg * 5 - 2 sets

100kg * 3

150kg * 3, * 2

180kg * 2

200kg * 1 @8.5

210kg * 1 @9

220kg * 1 @9.5 - squats were done starting at 7am, I don't train well at this time so was happy enough with the effort!

Bench Press

60kg * 5

100kg * 2

To 3 Board

130kg * 5 @9

150kg * 2 @9

140kg * 5 @9.5

Pull Ups - neutral grip

BW * 10, * 10, * 8

Video of the 220kg Set:

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Holiday Training - 'The Gym', Tauranga

Monday 31st December 2012

Squats

60kg * 5 - 3 sets

100kg * 3 - 2 sets

140kg * 3 - 2 sets

180kg * 2

200kg * 5 (add belt) - 2 sets, both @8.5 - reps felt strong today.

Leg Extensions

3 sets - 10, 12, then 15 reps

Pull Ups - neutral grip

BW * 10, * 8, * 8

Weighted Cable Crunch

Stack * 12 - 3 sets

SS w/ Leg Lowers

3 sets of 10

Seated Row

3 sets of 12

Video of the 200kg final Set:

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Friday 4th January 2013

Final Pre-Smolov Base Squat Session

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

150kg * 2

Work Sets, beltless - One Set of Each Planned Day for Next Week.

160kg * 9 @8

172.5kg * 7 @8

185kg * 5 @8

195kg * 3 @8

Bench Press

60kg * 3

100kg * 3 - add WW

To 3 Board

130kg * 5 @8

150kg * 3 @9

155kg * 2 @9.5

To Chest

130kg * 1 @8.5

135kg * 1 (paused, ugly) @9.5

135kg * 1 @9.5

Chin Ups

BW * 12, * 10, * 8

Smolov Base starts Monday... Amped!!

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And so it begins....

Monday 7th January 2013

Smolov Base Squats W1D1

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

150kg * 2, * 1 - add WW

Work Sets - All beltless

160kg * 9 - 4 Sets @8,8,8.5,8

Bench Press

Bar * 20

60kg * 5

100kg * 2, * 1 - add WW

110kg * 8 @9.5

105kg * 8 @9.5

100kg * 8 @9

Pull Ups - Neutral Grip

BW * 12, * 10, * 10

Notes/Thoughts:

Wasn't expecting it to be easy an it wasn't. Although I felt like I had about 2 reps still in the tank each set if needed, every set took a lot of hard work. Was glad to finish it.

Bench felt good, minimal shoulder an elbow pain which was a pleasant surprise. Think 8 is the most reps I've hit at 110kg, hoping to build on that over the next few weeks. Going to build a solid bench base.

Getting better at the pull ups too. Regular work on them is helping.

Downed some strawberry milk with added whey after the session and currently eating through a good sized bowl of pasta with carbonara sauce and heaps of chicken an bacon - oh an some stir fry veges too haha.

Here's the video of set one and four of the squats:

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Haha that's the Smolov Mattress! It's going to get a fair bit of use over the coming weeks...

Wednesday 9th January 2013

Smolov Base Squats W1D2

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

150kg * 2 - 2 sets

Work Sets - All beltless

172.5kg * 7 - 5 Sets, all @ 8.5

Notes/Thoughts:

Sets one an two were the toughest, meaning reps felt slower and not as fluid. Focused on each rep individually for the next sets an it felt far better but fatigue was there for sure. Think that my objective in trainings from here will be each rep as a single focussing on form an depth. Plenty of technical things to work on and I am getting plenty of chances to practice an sort them, so that's good.

In saying that they felt better as I went on, no set felt easy, still working hard (as to be expected). Feels like cardio, struggling for breathe after each set etc. Looking forward to these lower reps per set days that are coming up!

Left it after the squats today. May do some upper body stuff tomorrow but will just see how I get on.

Here's the video of set one and five of the squats:

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Thursday 10th Jan 2013

Bench Work - Heavy/Boards Day

Bench Press

Bar * 20

60kg * 3 - 3 sets

100kg * 2 - add WW

To 3 Board

130kg * 3 @8

140kg * 2 @8

150kg * 2 @9

160kg * 2 @10 - heaviest weight I have ever had in the hands.

To 2 Board

150kg * 1 @9

145kg * 2 @9

To 1 Board

140kg * 1 (failed on second rep, so @10)

To Chest

130kg * 1 - All Calls, @9

Chin Ups (aka Underhand Pull Ups)

BW * 12, * 12, * 9

Notes/Thoughts:

Since getting back from the O's both Jono & I have been unracking all weights with no assistance. Continued on with that today an was pleased to be able to unrack 160 no worries. The first rep was strong second was ugly. Was stoked to get that weight in my hands. Made everything afterwards feel nice an light. Even the earlier weights were feeling good in the hands. The boards must be helping. Hopefully later in the year that 160kg (or more!) will be a competition weight. Was just playing with different boards today for fun, was good. Tris got some good work.

Will likely do some shoulder work after squats tomorrow. Looking forward to the 5's.

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Friday 11th January 2013

Smolov Base Squats W1D3

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

150kg * 2 - 2 sets

Work Sets

185kg * 5 - 7 sets, belt only used on set four an set five. First 3 sets @8.5, last 4 sets @8

Barbell Front Raise

20kg * 8, * 8, * 10

Notes/Thoughts:

First few sets I wondered if I'd get through today, was feeling pretty tough. So I chucked the belt on and then I felt pretty good again. Jono then said I said I was going to squat no belt so took it off for the last two sets an they too felt much better. Amping for 3's tomorrow.

Video of all sets of squats:

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Saturday 12th January 2013

Smolov Base Squats W1D4

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

150kg * 2 - 2 sets

180kg * 1

Work Sets - All Beltless

195kg * 3 - 10 sets, all sets @8.5 except set eight (randomly) which was a 9 RPE

Notes/Thoughts:

That was a lot of sets! It never felt in fear of failure but felt fatigued from the word go so had to work hard to get through. Was glad to finish it an looking forward to the challenge of week two.

Here's a vid of a couple of the sets (an how the shorts ended up after the 5th set!):

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Monday 14th January 2013

Smolov Base Squats W2D1

Squats

60kg * 5 - 2 sets

100kg * 3 - 2 sets

135kg * 3

155kg * 2 - added WW

Work Sets - All Beltless

170kg * 9 - 4 sets, all sets @9

Bench Press

60kg * 5

100kg * 1 - add WW

120kg * 5 @8.5

125kg * 5 @10

Pull Ups - Neutral Grip

BW * 10 - 3 sets

Notes/Thoughts:

Took my time during the squat sets, breathing an resetting. Every set I finished I felt shattered but knew I had one rep still in the tank if it had to be done. It's the loss of breath an fatigue hitting hard not a lack of strength at this rep range. 'Ouch' really is the best description!

Wanted to get a five rep Bench in for the NZBB comp as its the last day. Hence the 5's today! Pretty happy with 125kg although it was a little ugly.

Squat Video, sets one & four:

Bench Video, for NZBB 5 rep comp:

Should get to catch up on journals in the next day or so!

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Thanks Big John!

Wednesday 16th January 2013

Smolov Base Squats W2D2

Squats

Bar * 5

60kg * 5 - 2 sets

100kg * 3 - 2 sets

130kg * 2 - 2 sets

160kg * 2 - added WW

Work Sets - All Beltless

182.5kg * 7 - 5 sets, all sets @9 except first set was @8.5

Notes/Thoughts:

Hardest day of smolov yet. Took my time taking breaths etc between reps. Got through it beltless again. Very tough day, but pleased. Form feels like its improving even though my bodies starting to get a bit fatigued.

Squat Video - Sets one, three & five:

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