tyreguy Posted August 21, 2014 Report Share Posted August 21, 2014 Just got my new power rack the other day, good to do Squats, deads , and press.No more gym payments now lol... i am going to look into smolov programme to get my strength up.Any feedback on this type of strength training would be much appreciated. Cheers. Quote Link to comment Share on other sites More sharing options...
M.T Posted August 22, 2014 Report Share Posted August 22, 2014 So done much research on Smolov or just jumping straight into it? Quote Link to comment Share on other sites More sharing options...
tyreguy Posted August 22, 2014 Author Report Share Posted August 22, 2014 Just online, from what i can gather tho he tailored it suit different athletes. my form is pretty good ( i like to think), Better form/technique = GET STRONGER..will post my log here.. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted August 22, 2014 Author Report Share Posted August 22, 2014 Hi Guys on advice by more experienced trainers (you cats), i have decided to start off with Smol Jnr.Plugged in 1rm 100kg Bench....150kg DL ........100kg squat(i know same as bench...doing this programme to balnce things out.Warm up bar only x20bench 70kg 6 6dl 70kg 6 6squat 70kg 6 6stretch back calves, hams , glutes. 90 sec rest between rep and sets, 2min between excersises.This was a stuff up...as azide said below Quote Link to comment Share on other sites More sharing options...
AZIDE Posted August 23, 2014 Report Share Posted August 23, 2014 why the f*ck are you doing same weights for bench squats and deads? tyreguy 1 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted August 23, 2014 Author Report Share Posted August 23, 2014 Yea sorry should be different...what was I thinking post up tommorow cheers azide Quote Link to comment Share on other sites More sharing options...
tyreguy Posted August 25, 2014 Author Report Share Posted August 25, 2014 Hi guys tonight day 2 of smol jnrSquat 90kg 7 set 5 repsBench 90kg 7 set 5 reps...struggle last set hadDL 120kg 3 set of 5reps...lower back ...had to 70 k it 4set of 5Nurofen cos I got slight exersion headachestretch..tigerbalm.. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 2, 2014 Author Report Share Posted September 2, 2014 Wed 27/09/2014Bench 90kg 7set of 5Squat 90kg 7set of 5DL 120kg 7 set of 5 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 2, 2014 Author Report Share Posted September 2, 2014 Friday 29/08/201490kg 8set of 4 Bench90kg 8set of 4 Squat110kg 6set of 4..90kg 2sets of 4 DL Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 2, 2014 Author Report Share Posted September 2, 2014 Sat 30/08/201490kg 10 set of 3 bench90kg squat 10 set of 3DL 120kg 10 set of 3 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 2, 2014 Author Report Share Posted September 2, 2014 Monday 1/09/2014 Start of week 2Bench 95kg 6 set of 5.... couldnt do last set even dropped down to 80kg..and just seized up..left it at that..Squat 95kg x2 reps..75kg 5x6..DL 110kg 6x6 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 2, 2014 Author Report Share Posted September 2, 2014 DL 120KG 7 set of 5Squat 90kg 7set of 5Bench 90kg 6set of 5..got a good chest pump... Quote Link to comment Share on other sites More sharing options...
Wolffenbuttel Posted September 4, 2014 Report Share Posted September 4, 2014 Are you doing any accessories bruh? Or just the squat, bench and dead? Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 4, 2014 Report Share Posted September 4, 2014 OK wow...So first off, Smolov is not designed to be run on 3 lifts simultaneously. It's designed to focus on one lift in order to peak for a meet, usually the squat. It's almost never done with the deadlift because the CNS demands would be too much.It might be ok for you now since you're still pretty weak which means you're not recruiting a high percentage of your motor units which means less load on the CNS relative to an advanced lifter. But it's still probably not the best program for you to build strength on. Based on your numbers you'd be classed as a novice lifter.Do some more research bruh Quote Link to comment Share on other sites More sharing options...
Dinahlady Posted September 4, 2014 Report Share Posted September 4, 2014 Try 5x5, can't go wrong. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 4, 2014 Author Report Share Posted September 4, 2014 Hey Wb nah just these basic liftts..goal at the moment is to finish this programme and go from there. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 4, 2014 Author Report Share Posted September 4, 2014 Hey leeroid..thanks for that.at the moment happy just to follow you pl guys around here..to be classed as novice lifter?..mate its got a nice ring to it lol but i will finished what I started..cheers. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 4, 2014 Author Report Share Posted September 4, 2014 Hey Dinahlady..yea always on a quest for knowledge..thankyou for that.. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 7, 2014 Author Report Share Posted September 7, 2014 Woke up with a bit of flu...bench Bar only x20 60kgx12 80x8 90kg 5set of 4...whilst feeling weak 80kg 3set of 4Energy level bout 80 percent Squat Bar only 20 60kgx12 80kg x6 90kg x6 3min rest 100kg x2..100kg x2..100kg x2 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 9, 2014 Author Report Share Posted September 9, 2014 Went for a light jog today for 50mins 300m steep hill, HR average 135bpm about 6.5kmsStretch..burned about 600cal. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 9, 2014 Author Report Share Posted September 9, 2014 Ok started sl 5x5 this morning, slept in a bit so kinda rushed through it.bench 80x5x5ohp 30x5x5 this was too easy best to bump it up to 40kg and work up from theredl 120x5x5i will be adding accessory stuff into it like weighted crunches, etc, umm i need to set some clear goals moving foward, so i guess i am starting from scratch, compared to what ive logged just recently..this morning was pretty easy.Question? One of my goals is to lose fat as well,is 5x5 should be ok? My caloties are 2300 on and 2000 4xdays and 3x days respectively. cause at the moment i am.Bodyweight 93kgs after number twos...a fat 27% bf...@ 173cm.Chop my bw down to about 88kgs by the end of the year bf % pending.And to improve my Lifts.. 1rm bench 120kg.....Squat 150kg..DL 200 by the end of the year also. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 11, 2014 Author Report Share Posted September 11, 2014 Woke up feeling fresh this morning, had 8 hours sleep and feeling suprisingly good for a friday. Trim Flat white with a xtra shot.Squats....Bar x10, 60x6, 80x3......90x5x5..s/s weighted crunches(10kg plate) 5x12bench Bar x20, 60x12, 60x10 all paused...90x5x5...s/s lying knee raises 5x20b/b rows 70x5x5...s/s front lat/raises (Ezi Grip 10kg plate)*I have no dumbells yet...3 set of 10 s/s lat side raises (Ezi Grip 10kg plate)..3 set of 10.Breakfast banana and a shake. Quote Link to comment Share on other sites More sharing options...
9762291220 Posted September 11, 2014 Report Share Posted September 11, 2014 You say your goal for bench is 100kg 1rm yet you can already do 90kg 5x5. Not a very challenging goal, is it? Considering you should already be able to do it easily. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted September 12, 2014 Author Report Share Posted September 12, 2014 Yea I hear what u say...just a mental thing..can do 2 reps but I want get up to 6reps comfortably Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 12, 2014 Report Share Posted September 12, 2014 Question? One of my goals is to lose fat as well,is 5x5 should be ok? The program you choose in the gym has nothing to do with fat loss. You can lose fat without going to the gym or exercising at all. Weight gain or weight loss is all about the diet. Going to the gym and exercising stimulates muscular development and prevents muscle loss when cutting down. BTW why have you put your log in the introductions forum? Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.