The natty life

[tomleegolf]

Natty

[OnlyHuman]

I love the journal name :clap:

Good luck with the Smolov.

[tomleegolf]

Smolov Base mesocycle Wk1 D1

Squat

20kg x8

60kg x8

80kg x4

100kg x1 (belt, wrist wraps)

110kg x9, 4 sets

Bench

20kg x8

40kg x6

60kg x6

60kg x5, 4 sets

Dips

BW x5, 6, 5

OH tricep extension DB

10kg x10, 3 sets

First session done. Squats werent too hard, 1st set was a breeze. Sets got progressively harder, with about 3minutes rest in between sets. The last set, 8th and 9th rep were grinders. Quads were pumped after doing such high reps, I think the most reps I have done for a long time is 5.

Bought new scales for 50 bucks and it reads body fat too although I don't really trust it. Weighed in at 72.0kgs after dinner, BF 10.8%, water 65%, bone mass 8.7%.

[Laver]

So you put the template up for the intense phase, chuck one up for your base cycle too please?? reason I ask is because I understand based off 160kg your meant to do 112 today, not 110

Cheers mate, good luck with Smolov it sure is a killer.

[tomleegolf]

So you put the template up for the intense phase, chuck one up for your base cycle too please?? reason I ask is because I understand based off 160kg your meant to do 112 today, not 110

Cheers mate, good luck with Smolov it sure is a killer.

The excel spreadsheet I attached in the first post has all the cycles in it, just in different worksheets. After you have the file open, bring your mouse down to the bottom leftcorner of the screen, click on the tabs there.

You are right, the first workout is 112.5kgs but I dont have 1.25kg plates, smallest is 2.5kgs, so I can only put on multiples of 5 on the bar.

Cheers.

[Laver]

So you put the template up for the intense phase, chuck one up for your base cycle too please?? reason I ask is because I understand based off 160kg your meant to do 112 today, not 110

Cheers mate, good luck with Smolov it sure is a killer.

The excel spreadsheet I attached in the first post has all the cycles in it, just in different worksheets. After you have the file open, bring your mouse down to the bottom leftcorner of the screen, click on the tabs there.

You are right, the first workout is 112.5kgs but I dont have 1.25kg plates, smallest is 2.5kgs, so I can only put on multiples of 5 on the bar.

Cheers.

Oh sweet mate, no worries. Eeeek I should have realised it could be in another tab, but I opened it using an online program rather than excel so didn't even have the option , will use excel and have a look now. Happy Squatting

[tomleegolf]

Smolov Wk1 D2

Squat

20kg x8

60kg x6

80kg x4

100kg x2

120kg x7, 5 sets (belt and wrist wraps)

Chinups

BW x12, x6, x4, x3, x5

= 30 reps total

DB bicep curl

10kg x12, 3 sets

Hammer curl

10kg x10, 2 sets

Concentration curl

10kg x10, 9, 8

Squats were hard. First two sets were ok but form turned to shit later on, knees started drifting forward, weight shifted onto front of foot and good morninged up the last few reps. Still got it done though but dunno how I'm gonna do the same reps with 10kgs more weight next week.

[tomleegolf]

Squat

20kg x6

60kg x4

80kg x3

100kg x1

Put 36 Titan Superior on, took about 10 mins on my own.

120kg x1, quarter squat (see vid)

Took suit off

Smolov Wk1 D3

125kg x5, 7 sets (belt, wrist wraps)

Fuarkkkk!!! Got smashed today! The Titan Superior suit arrived yesterday, so couldn't resist trying it on. It was insanely tight and it took at least ten minutes inching the legs up my quads, sweat was dripping off me. I didn't have anyone to help me, since I was alone at home. I don't think I got the legs completely on though since the legs rode up my quads when I squatted.

I put the straps on and decided to see what 120kgs felt like. I could barely unlock my knees, it wouldn't let me go down. It was cool but I didn't have any spotters so I didn't go any heavier.

After I took the suit off, I started the Smolov workout and I just dropped straight down on my first rep because I was expecting to be stopped lol. Man, I was hammered doing those last 4 sets. Good times :pfft:

[steak]

only 10 mins tp put it on...Ive got 1 that takes 25 and 2 helpers

its a big learning curve T :nod: . Change your squat to sit back in the suit and maybe invest in some suit slips to get it in position properly.

[tomleegolf]

only 10 mins tp put it on...Ive got 1 that takes 25 and 2 helpers

its a big learning curve T :nod: . Change your squat to sit back in the suit and maybe invest in some suit slips to get it in position properly.

Hahaha, yeah not gonna try it on my own again, I will probably head over to Hamilton to Scott Parson's gym on test day (14 Jan). Thanks for your advice.

24/12/2011 Smolov Wk 1 Day 4

Squat

20kg x10

60kg x6

100kg x2

130kg x1 (belt, was supposed to be 120 but misloaded)

135kg x3, 10 sets (belt, wrist wraps)

Knackered, succesfully completed the first week thankfully. It'll be interesting to see how next week goes with 10kgs more on each workout.

Merry Christmas everybody!!!!!

[tomleegolf]

Squat

20kg x8

60kg x6

100kg x3

140kg x2 (belt, 36 Superior straps down)

160kg x2 (straps up)

Here's vid of 140kg

Vid of 160kg, skip to 1:07 as I put my belt on for the first minute

Had nothing to do today so decided to give my suit another go. 160kgs was easy as, but the legs rode up my thigh and it was so tight. I had to take it off or I would've gone for 175kgs. Well, I tried to take it off but it just wouldn't come off, even after 5 minutes of tugging at it. Luckily, my brother was in the house so I called to him for help. Even then, it took another few minutes of tugging to get it off. Now I have bruises on my thighs. Waaaaaaaa!!!!!!

[tomleegolf]

26 December 2011

Smolov Wk 2 Day 1

Squat

20kg x8

60kg x8

100kg x3 (belt)

120kg x9, 4 sets (belt, wrist wraps)

Last set was sooooo hard.Legs were like jelly after this workout, felt nauseous for about an hour afterwards. Yesterday I started work at 7am and worked till 10:30am, came home and squatted, then went back to work at noon and finished at 10pm. Then I started this morning at 4am so I am fucking wasted at the moment. I'm gonna hit the sack now, don't think I'll ever wake up.

[tomleegolf]

Smolov Wk 2 Day 2

Squat

20kg x10

60kg x8

100kg x3

120kg x1

130kg x7, 5 sets (belt, wrist wraps)

Vid is of first set. It actually seemed easier than last week's squats with 120kgs :nod: believe it or not

[drizzt]

Vid is of first set. It actually seemed easier than last week's squats with 120kgs :nod: believe it or not

Funny how that happens huh? Good stuff mate your squat is looking stronger already. If I could make one suggestion, it'd be to just take a bit of time to regather between reps instead of almost making it one continuous one. If you practice every rep like its your first, you make the first rep better - and you only do one in comp so it's the first that counts

[tomleegolf]

Vid is of first set. It actually seemed easier than last week's squats with 120kgs :nod: believe it or not

Funny how that happens huh? Good stuff mate your squat is looking stronger already. If I could make one suggestion, it'd be to just take a bit of time to regather between reps instead of almost making it one continuous one. If you practice every rep like its your first, you make the first rep better - and you only do one in comp so it's the first that counts

Cheers Drizzt, I will try that

[tomleegolf]

Smolov Wk 2 Day 3

Squat

20kg x8

60kg x6

100kg x3

120kg x3

135kg x5, 7 sets (belt, wrist wraps)

Very hard session today. Vid is of last set. Listen to 0:26 lmao.

[Monarchking]

LOL its gota get out, its no good coming out half way through the set LOL

[tomleegolf]

LOL its gota get out, its no good coming out half way through the set LOL

Amen to that. There's nothing more annoying than having to fart halfway through a heavy set of squats. Releases all the tension in your core lol.

Smolov Wk 2 Day 4

Squat

20kg x8

60kg x6

100kg x3

120kg x3 (belt, wrist wraps)

145kg x3, 4 sets

145kg x1 (belt was too tight)

145kg x3, 2 sets

145kg x2, (failed on 3rd rep)

145kg x3, 3 sets (belt, knee and wrist wraps)

Noooooo!!!! Failed not one but two sets today! I was expecting today to be easy but the reps were slow from the very first set.

I had the belt on loose for the first 4 sets then decided to cinch it up another hole on the 5th set, which was pretty tight. This prevented me from filling up my belly with air like I usually do and so had no power coming out of the hole. I was stuck halfway up for about 3 seconds and nearly failed so I reracked the bar and loosened my belt for the next set.

Next two sets were excruciating. Then on my 7th set, 3rd rep, I ran out of steam and ended up dumping the bar on the safety pins. Since I was alone, I had to strip the bar down to 60kgs. Then pin squat it back up and reload the plates which was bloody annoying, especially with sore elbows.

So I wore my knee wraps for my last three sets, and they made it pretty easy. A bit too easy, I guess.

2nd week of Smolov done, one more week of the base mesocycle then test time!

[startinfromscratch]

[drizzt]

Stink to hear about the failures bro, it happens! Wrap if you need to, and if you find it way easy with the wraps, maybe just shuffle the reps around so you do 1-2 extra in the set (e.g. if you have of 4 more sets of 3 reps to do, maybe do 3 sets of 4 reps if you've wrapped up). Just up that difficulty slightly...

You'll get there bro, just stick to the program, eat well, and try to get as much rest as you can :nod:

[tomleegolf]

I dont get it

[Shutupandsquat]

I dont get it

Well the meme joke itself; it would be awkward when someone buys a porn and you have to act casual.

However the joke he was making was you're asian...

Meme was funny though

[Monarchking]

MORE VIDEOS PLEASE!

[tomleegolf]

MORE VIDEOS PLEASE!

Saturdays squats

1st set

5th set, only one rep

[tomleegolf]

Smolov Wk 3 Day 1

Squat

20kg x10

60kg x6

100kg x3

125kg x9, 4 sets (belt, wrist wraps)

Bench

20kg x10

60kg x5

80kg x3

Pretty standard today. First set of squat was easy, last set was a bit of a grind but nothing major. Not bad on 3 hours of sleep.

Had two mates over today so it was an interesting session.