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

cMac

By cMac
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drizzt Veteran member

drizzt

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Shite. Was feeling worn out so cut it short to save myself for tomorrow.

You will start feeling that way bro, I ended up throwing in the towel on most assistance stuff completely, even begun to back off bench. Just keep focused and you'll be right :nod:

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cMac Member

cMac

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Smolov

W3D4

20 kg x 10

70 kg x 8

90 kg x 5

120 kg x 3

140 kg x 3

152.5 kg x 3

152.5 kg x 3

152.5 kg x 3

152.5 kg x 3

152.5 kg x 3

152.5 kg x 3

152.5 kg x 3

152.5 kg x 3

152.5 kg x 3

152.5 kg x 3

2d2emuo.gif

Probably the best thing I've ever done mentally and physically. The determination it took to carry on after 4th or 5th set. Just got in the zone and went for it. That's one advantage of training in my garage on Saturdays, I can shout as much as I want to get pumped up.

The weight was challenging but I never felt I was going to miss, it was just the mental fortitude it took to do 10 sets of 3 reps at a heavy weight. Really proud I did it.

Looking forward to my 'easy' night on Monday :lol:

Thank you for reading. I'm going to eat some steak and chill out in front of the TV.

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Old Bull Veteran member

Old Bull

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Probably the best thing I've ever done mentally and physically. The determination it took to carry on after 4th or 5th set. Just got in the zone and went for it. That's one advantage of training in my garage on Saturdays, I can shout as much as I want to get pumped up.

The weight was challenging but I never felt I was going to miss, it was just the mental fortitude it took to do 10 sets of 3 reps at a heavy weight. Really proud I did it.

Looking forward to my 'easy' night on Monday :lol:

Thank you for reading. I'm going to eat some steak and chill out in front of the TV.

Nice cMac, very nice :clap: :clap: :clap: been following your log you have been going really well. The Above as as you said is a big mental test. It is amazing what the the mind can make the body do.

Well Done Bro

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cMac Member

cMac

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Nice cMac, very nice :clap: :clap: :clap: been following your log you have been going really well. The Above as as you said is a big mental test. It is amazing what the the mind can make the body do.

Well Done Bro

Cheers pal.

Smolov W4D1

70 kg x 8

90 kg x 5

120 kg x 3

135 kg x 9

135 kg x 9

135 kg x 9

135 kg x 9

I was wrong when I said 'easy night'. Probably the hardest night so far because high reps absolutely kill me. I forgot to do mobility and stretching beforehand as well so getting deep was a struggle. Will sleep well tonight.

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cMac Member

cMac

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Smolov

W4D2

20 kg x 10

70 kg x 8

90 kg x 5

120 kg x 3

135 kg x 3

145 kg x 7

145 kg x 7

145 kg x 7

145 kg x 7

145 kg x 7

Horrible horrible horrible. Sweating and panting by the end of it which shows how unfit I am :lol: Hurt my forearm second last set so moved to a slightly wider grip in last one plus looser belt whole and it actually felt alright. Maybe try looser belt on Friday for all the sets.

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cMac Member

cMac

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decent amount of weight being moved so early in the program respect to that. How's the body coping now? starting to get used to the volume or still DOMS most days?

Thanks pal.

Body is coping relatively well. Eating a lot but not quite getting as much sleep as I would like. DOMS aren't too bad, nothing more than I would usually get on 5/3/1 and certainly not enough to hinder the following workout.

My question to myself is now whether I want to run the full thing or just finish at the Base Mesocycle. I think it will depend on how much my squat increases after the Mesocycle. I really miss the Deadlift :lol: I'm hoping to get a good 20kg on my 1RM so if I hit a 210kg I'll be very happy.

Do you guys think the gains from the intense cycle are worth doing the full thing or is the Base Mesocycle gains sufficient enough?

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drizzt Veteran member

drizzt

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Do you guys think the gains from the intense cycle are worth doing the full thing or is the Base Mesocycle gains sufficient enough?

I think you should do it, if nothing else you can brag you've finished a full Smolov :pfft:

But after just doing the Base at the end of last year, I didn't finish satisfied (even though I got a 20ish kilo gain again), I would've preferred to finish it off. Besides, I like how variable the workouts are in the Intense.

My vote is for give it a go :nod:

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M.T Senior member

M.T

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Do you guys think the gains from the intense cycle are worth doing the full thing or is the Base Mesocycle gains sufficient enough?

I think you should do it, if nothing else you can brag you've finished a full Smolov :pfft:

But after just doing the Base at the end of last year, I didn't finish satisfied (even though I got a 20ish kilo gain again), I would've preferred to finish it off. Besides, I like how variable the workouts are in the Intense.

My vote is for give it a go :nod:

Deeeeefinately finish and bragging rights are yours. srs haven't seen many people finish it many have started little have finished. I would 110% say do it to the end no doubt. Personally my deads went up with the Squats with not having picked up the bar for the whole 13 weeks, think we did some tech stuff a week prior to the comp and speed deads but was sticking to the quote"Squats go up everything goes up" and sure enough it did.

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drizzt Veteran member

drizzt

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Yeah, what he said^.

I wouldn't worry about the other lifts going down mate, we went up in everything while we were concentrating on Smolov. I think I'v mentioned before, but just squeeze some speed/tech work in every once in a while to keep the feel of the movement going. Can probably get some moderately heavy bench work in every now and again as well (although it played havoc with my shoulders doing that)

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drizzt Veteran member

drizzt

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One question to the guys that have done smolov, What changes in body comp did you notice? How much weight did you gain and did you feel like your upper body got neglected at all?

I packed on about 6-7 kilos I think (an extra 1-2 on comp day but we had an all you can eat buffet the night before :grin:), and honestly think 3-4 of that was on the legs, just based on how much larger they got (damn I wish I took measurements!).

I gained some noticeable fat on the waist + hips (had semi-visible abs when we started... not when we finished :pfft:), but for 7ish kg on the bodyweight, I was happy with the strength/mucle:fat gain ratio :nod: This is also taking into account a lot of people report weight loss from Smolov, as it really does condition you well. We both ate like mad bulls and the weight climbed very steadily throughout the program.

As for upper body, we did run a low vol bench template alongside the squats... I wouldn't say the upper body felt neglected, but for me it didn't really go anywhere. We always intended to do assistance days, but we were just too tired. But, we did take this into account with the program, we knew we were upping our squat, and some other things may suffer... that was just a risk we were willing to take :nod:

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M.T Senior member

M.T

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Yeah pretty much the same maybe gained a bit more I think as I was very new to pl and had baby legs. The wheels definately swoled up considerably upper body didn't get much gains but we did maintain so nothing was lost either alot of fat carried around the waist due to the many visits to macas (still trying to get rid of).

If you have the energy then could tack on assistance days and build that up along side Smolov but as he said we didn't really care too much about it if your doing Smolov it's all about the Squats nothing else.

If you wanted a more well rounded bb program that gets the strength up personally I found 5x5 is perfect for building all round muscle and thickness again if your a bb would need to tack on assistance to target or isolate individual muscles.

Then if your an animal like Drizzt here you could run Smolov jr bench alongside Smolov :shock:

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cMac Member

cMac

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Smolov

W4D3

20 kg x 10

60 kg x 8

90 kg x 5

120 kg x 3

140 kg x 3

155 kg x 5

155 kg x 5

155 kg x 5

155 kg x 5

155 kg x 5

155 kg x 5

155 kg x 5

Had to grind out a lot of sets but never felt like I was going to miss reps. Shoulders are in bits because I benched yesterday so I'm going to listen to drizzt and back off on the bench for a bit. I'll probably carry on with my OHP on Tuesdays as Wednesday feels ok with them.

Not looking forward to tomorrows work of 10x3 162.5kg but I'll get it done and enjoy my rest of the weekend.

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cMac Member

cMac

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Smolov W4D4

20 kg x 10

70 kg x 8

90 kg x 5

110 kg x 3

130 kg x 3

150 kg x 1

162.5 kg x 3

162.5 kg x 3

162.5 kg x 3

162.5 kg x 3

162.5 kg x 3

162.5 kg x 3

162.5 kg x 3

162.5 kg x 3

162.5 kg x 3

162.5 kg x 3

R.I.P cMac

1992-2012

My god that was tiring. Left shoulder and arm are killing me and were the whole time I was training. Lots of Deep Heat on the muscles tonight.

I think I remember drizzt saying that Week 2 is the hardest and it was definitely harder than Week 1. Hopefully Week 3 isn't too much harder than this one :lol:

Weight felt very heavy first few sets but got used to it. Last few sets were definitely grinded out but never thought I'd miss reps. I was close but knew I could get them done.

Rest, rest, rest tonight.

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drizzt Veteran member

drizzt

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Ahh the 9 rep days are always good for the cardio huh, you're right though, never found them a challenge strength-wise myself. Keep up the good work mate :salute:

Just realised I should have posted this in the Strength/Powerlifting Journals section :oops:

Done 8)

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