cMac - 220/140/260 - Scotland the Brave!

[cMac]

Going to use this thread to track my journey to a 220/140/260 total. Currently at 200/125/235 so I will get there by the end of the year.

Smolov Intro

Alright lads,

Thought I'd start a workout journal on here for my quest to bigger squat. Found this place after researching Smolov and coming across drizzt's phenomenal review and results.

Current stats:

Age - 20

BW - 94kg

Squat - 190kg (belt)

Bench - 125kg

Deadlift - 235kg

I have followed 5/3/1 for about 14 months now and looking for something different to try and give my Squat a firm kick up the backside after making only 10kg gain in about 6 months :doh: Looking to at least run the Base Mesocycle to see how I adjust to the volume then if I do OK I'll complete the whole thing (fingers crossed).

Had my first Smolov session today for the introductory cycle (really hope kilograms are used in NZ so I don't have to convert to pounds)

70 kg x 5 reps

70 kg x 5 reps

90 kg x 3 reps

120 kg x 8 reps

120 kg x 8 reps

120 kg x 8 reps

125 kg x 5 reps

135 kg x 2 reps

135 kg x 2 reps

145 kg x 1 reps

Absolutely flew up. Almost jumped on the 145kg set

After only squatting 1 time a week my whole lifting career this volume will probably be a shock to the system to wanted to make sure I finished it so my max has been set 10kg less than my true 1RM.

Will try some sort of 5x5 bench routine whilst I'm doing this or maybe 3x5 depending how tired I am from all the squatting. Speed deadlifts with low weight as well just to keep myself on top of technique and form.

Will update this as I go and hopefully someone enjoys reading it. If anyone has any questions or words of advice please feel free to post them here

[M.T]

Awesome Cmac love following people on Smolov there is not much else out there that would work you till breaking point but be so rewarding by the end of it. Hopefully you'll see it through to the end i'd be keen to see what gains you get out of it with your Squat 1rm being the same as mine.

All the best man smash it hard take no prisoners.

[drizzt]

Brilliant! Welcome cMac and I'm looking forward to seeing how you go.

I have followed 5/3/1 for about 14 months now and looking for something different to try and give my Squat a firm kick up the backside after making only 10kg gain in about 6 months :doh: Looking to at least run the Base Mesocycle to see how I adjust to the volume then if I do OK I'll complete the whole thing (fingers crossed).

Very similar start to myself - I had stalled at 180 for a little while, and it took Smolov to kick me upwards. Good to see you starting with the Intro cycle, a lot of people skip it, which doesn't always turn out great unfortunately :shifty:

We use Kilograms here so no issues with that

Remember to eat well and rest up, looking forward to following this one :nod:

[tinytraps]

Go the Scotsman! You will add 10kgs to your squat just by using a kilt :pfft:

I look forward to reading this log :nod:

[cMac]

Go the Scotsman! You will add 10kgs to your squat just by using a kilt :pfft:

I look forward to reading this log :nod:

The kilt won't make for pleasant viewing if I catch myself in the mirror at the bottom of the rep :wink:

Just completed my second day of the Introductory cycle.

Woke up this morning fairly surprised with how good my legs felt considering I'm not used to that sort of volume at all. So was feeling OK about the workout tonight.

20 kg x 10 reps

70 kg x 5 reps

90 kg x 3 reps

117.5 kg x 8 reps

117.5 kg x 8 reps

117.5 kg x 8 reps

125 kg x 5 reps

135 kg x 2 reps

135 kg x 2 reps

145 kg x 1 reps

The 3x8 absolutely kills me. Find them harder than heavy weight low reps. Grinded through them with quite poor form as the DOMS I had was making me change form involuntarily. The doubles at 135kg flew up so much I had to double check I had the correct weight on. Happy so far.

Will my DOMS be double tomorrow or do you think they'll be normal?

Enjoying the change of routine already. Also forgot to put my age in the original post, just turned 20 last week.

Thanks for reading.

[M.T]

Think you will find the 1st week or 2 maybe even 3 very sore as your body adapts to the volume that is demanded of you. As Drizzt mentioned it's a good idea to do the intro that most people tend to skip and find they cannot keep up with the demands this is merely to prepare your legs for the Base Cycle.

As your young you may recover much better than I did (26) but it does get much better as you get used to DOMS and they almost become non existent and you'll easily be Squatting 3x per week even when off the program just to maintain the gains. Just eat plenty and rest lots is the best thing for you, work in some assistance where you can keep the upper bod ticking away. Good idea on the deads too just maybe keep it light or your back will not be so kind in a few weeks time.

[cMac]

Third day in a row and my legs are screaming at me not to do anymore. f*ck you legs, I'm going to the gym.

20 kg x 10

70 kg x 5

95 kg x 3

125 kg x 5

125 kg x 5

125 kg x 5

125 kg x 5

135 kg x 3

145 kg x 2

145 kg x 2

162.5 kg x 1

My form was terrible and for some reason I couldn't sit back as much as I like to, probably because of the DOMS. Lower back is killing me but hopefully it's not too bad next week.

Off until Monday apart from some light benching on Friday. Time to eat, sleep and eat some more.

[drizzt]

Nice cMac :nod: From memory, I could barely walk on that 3rd day (office job), but things seemed to sort themselves when I got under the bar 8)

Rest and eat up mate.

[cMac]

Thanks pal.

Looking forward to the rest but also looking forward to getting on with the rest of the program.

[cMac]

Just some foam rolling and stretching these other days.

[cMac]

The weights on this introductory phase are quite easy so I'm a little worried that I've made my max too light. I'm guessing this is on purpose to get me used to the volume, so should I leave my inputted max as it is?

[drizzt]

I'd leave it as it mate, this is definitely the "easiest" part. If you find it is still easy heading into week 3 of the base cycle, then start looking at upping things a bit :nod:

[cMac]

Thank you. Just about to go to the gym to start week two of the introductory. Looking forward to it.

[cMac]

70 kg x 5

70 kg x 5

90 kg x 5

115 kg x 3

130 kg x 5

140 kg x 3

152.5 kg x 2

152.5 kg x 2

Hip flexors tight already Came up easy enough but for some reason my form is still a bit weak recently, think maybe I'm putting the bar too far down so will try and remedy that on Wednesday.

[cMac]

W2D2

70 kg x 10

90 kg x 5

120 kg x 3

140 kg x 3

152.5 kg x 3

Then some chin ups and pull ups to kill some time before my lift home.

Right hip flexor is tight so trying to stretch it quite a lot maybe look at more foam rolling for it. Really want to get into the Base Mesocycle.

[drizzt]

Right hip flexor is tight so trying to stretch it quite a lot maybe look at more foam rolling for it. Really want to get into the Base Mesocycle.

I had exactly the same issue mate, some days were worse than others, but foam rolling definitely helped - I roll the legs out with a PVC pipe before each squat session ever since starting Smolov.

I also used to do some hip mobility stuff thinking that could help things, but found that just worsened the hip pain, and it was better after I dropped it...

[rod-dog]

Awesome strength stats for a 20 year old mate. Love reading smolov journals, ive just started the smolov bench jr programme myself. Did you end up running the 5x 5 for bench while doing this squat routine?

[cMac]

Thanks pal. I've actually not benched properly yet since last week was my scheduled deload on my old 5/3/1 so I just did light bench. Tonight I'll bench and probably do some sort of 5x5 along with some OHP.

[cMac]

Bench Press:

20 kg x 10

40 kg x 10

60 kg x 5

70 kg x 3

80 kg x 3

90 kg x 5

90 kg x 5

80 kg x 8

Shoulder Press:

20 kg x 10 reps

30 kg x 3 reps

40 kg x 5 reps

50 kg x 5 reps

50 kg x 5 reps

40 kg x 8 reps

Skullcrusher:

20 kg x 10 reps

20 kg x 10 reps

My overhead press is really bad. So is my bench.

[M.T]

Nice volume Cmac :nod:

[cMac]

20 kg x 10

70 kg x 5

90 kg x 5

110 kg x 3

130 kg x 5

140 kg x 3

152.5 kg x 5

Last set was a bit of a grind but could have got a couple more reps if I had to.

Base Mesocycle starts on Monday. Bring it on.

[cMac]

Smolov W3D1

70 kg x 8

70 kg x 5

90 kg x 5

125 kg x 9

125 kg x 9

125 kg x 9

125 kg x 9

Horrible doing high rep sets. Weight wasn't hard just tiring.

[M.T]

Smolov W3D1

Horrible doing high rep sets. Weight wasn't hard just tiring.

:nod:

[cMac]

Give me heavy weight low reps anyway compared to light weight high reps. Although I'll probably change my mind come Saturday

Taking advantage of this new schedule by adding in some OHP which I rarely did before.

20 kg x 10

30 kg x 5

40 kg x 3

50 kg x 5

50 kg x 5

50 kg x 5

50 kg x 5

50 kg x 8

Tomorrow is my 5x7 at 135kg day. Gonna be tough but looking forward to it.

[cMac]

W3D2

20 kg x 10

70 kg x 5

90 kg x 5

120 kg x 3

135 kg x 7

135 kg x 7

135 kg x 7

135 kg x 7

135 kg x 7

After the first set I thought I was going to have to give up at 3 sets. Third set came and it was easier than the first. I remember reading that from people on the 10x3 night saying that the later sets seem easier than the first.

Anyway, I'm absolutely knackered so eat eat eat rest rest rest. Enjoying the volume and the challenge though. Love the feeling knowing you've just finished the workout and that's another day down.

Time to watch the football and play some FIFA 8)