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

[cMac]

Smolov W5D2

20 kg x 10

70 kg x 8

90 kg x 5

120 kg x 3

140 kg x 3

150 kg x 7

150 kg x 7

150 kg x 7

150 kg x 7

150 kg x 7

Very hard tonight. Nutrition wasn't great today but that's not an excuse. Almost failed in last set but grinded it out.

[cMac]

Smolov W5D3

20 kg x 10

70 kg x 8

90 kg x 5

110 kg x 5

130 kg x 3

150 kg x 2

160 kg x 5

160 kg x 5

160 kg x 5

160 kg x 5

160 kg x 5

160 kg x 5

160 kg x 5

Wow my body is battered. Back of my right knee is feeling it and my lower back is aching. Last day of the Base cycle tomorrow so let's hope I can complete it.

Loving the fact that I'm able to do multiple sets of 5 at 160kg though \:D/

[cMac]

20 kg x 10

70 kg x 8

90 kg x 5

120 kg x 3

140 kg x 3

160 kg x 1

167.5 kg x 3

167.5 kg x 3

First failed workout and it was the last day of the Base Mesocycle. Really disappointed and upset. It wasn't that the weight was too heavy (although it was very challenging) but my right knee/calf is weak, lower back is fried and for some reason despite having done no upper body work this week, my arms are killing me where the bicep meet the deltoid. Had to stop after 2 working sets.

Really really disappointed

[drizzt]

Don't stress mate, take it on the chin and hit the test day hard :nod: You've done well up to this point, but Smolov begins to mess with your mind as much as your body. So keep focused and look forward to to a good result with your test.

[cMac]

Cheers pal. I've got two options regarding it. I can either forget about it and just go for the test day or try and complete the remaining 8 sets tomorrow (albeit with a sore knee). I'm leaning towards the forgetting about it and resting but just need to be sure that missing those 8 sets won't affect me too much.

You reckon I'll still make some good gains without that last day?

[drizzt]

I'd say if you're really worried about it, let the knee rest until your test day, maybe do some lighter squats 4-5 days out if it doesn't make the pain worse.

Missing the final session shouldn't affect things too terribly - I technically had the same issue (missed reps on the final day - think I got 4-5 sets) but had wraps to fall back on which was handy. And incidentally, better for the knees

[cMac]

So I decided to go to the gym and see how the knee was today for squatting. Knee was a little sore on the first 2 sets but really loosened up and felt fine throughout.

20 kg x 10

70 kg x 8

70 kg x 5

90 kg x 5

120 kg x 3

140 kg x 5

160 kg x 1

170 kg x 6

170 kg x 6

My plan was to do the remaining 8 sets of 3 at 167.5kg but time didn't allow that so I decided to just fire out 2 sets of 6 reps at 170kg and leave it at that. So technically I did 4 sets of 3 at 170kg

Very happy with 6 reps at 170kg as well, could have got 8 if I wanted but didn't want to strain my knee too much with the weight on my back for long.

No squatting till next Monday for the test day. Get some bench in on Wednesday along with pull ups a few times. Maybe some OHP on Friday.

[drizzt]

Nice end to the base mate, good work. Looking forward to your test day :clap:

[ohjoshua]

bro just read your journal! awesome work.

soo cool.

such a hard mission. wow

even with one set of 170kg*6 your 1RM predicted is 197kg

so you should be good for minimum 200.

will be good to see!

[M.T]

As above Cmac think 200 atleast will fall.

Well done on making it this far but it's not over yet just getting warmed up :clap:

[cMac]

Cheers for the motivation lads.

To those who've done it before, did you do the 4th week of Base Mesocycle which has you working to a near max single on Friday and Saturday?

It isn't on my spreadsheet so I didn't see it but hopefully this doesn't affect me too much.

[drizzt]

Good question - I think it depends on if you're going to complete the full template. The "Prikida" (working to a near max single) is done with the intention of not having quite a true max for the intense cycle... I believe. I was actually in the same boat, it wasn't on the template I had, so I only found out afterwards that the sessions even existed.

That is where I went wrong, I tested what was essentially my max (did one max effort day instead of the final two days in week 4), and stuck it in for the Intense cycle... got found out pretty quick. If I had done the Prikida sessions, and just headed up to close to what I was capable on that day - and used that as my max for the intense cycle - I don't think I would've failed as hard in the first week of the intense.

In saying that, I think it could be just as good to do one all-out max day, and if you do carry on with the template, plug in numbers that are maybe 10kg lower than what you're capable of. I like doing this for most templates anyway, as I find day in-day out we aren't always capable of running off a max that was set when we were pumped up for it.

So long story short! Do the Prikida sessions if you intend to carry on with the template, or, just do a max session if you'd rather do that and find out where you really are, and/or don't intend to continue with the full template :nod:

[cMac]

Thanks for the advice. I think I'm going to do what you did really. I'll do a full max day on Monday and do speed work that week also. Then I'll start the intense cycle with 10kg below my new max. I actually did that with the base anyway because I used a 180kg max instead of my true 190kg.

[drizzt]

Sweet mate, good luck! And good to see someone following through past the base cycle :grin:

[cMac]

70 kg x 8

90 kg x 5

120 kg x 3

140 kg x 3

165 kg x 2

185 kg x 1

200 kg x 1

210kg miss

Relatively happy with the 200kg because it came up pretty quickly. Went for 210kg and I just couldn't budge it. The other guys said it seemed to be all in my head and I looked very nervous going into the lift. I also need to try and work on my descent because I'm dropping down pretty fast so need to try and control it more.

So a 10kg increase from the Base Cycle is pretty poor compared to other results I've seen but I know I've gotten stronger because of my 5RM and 8RM increases. Hopefully the intense cycle being nearer my max will prep my body more for the 1RM levels.

So some speed work this week with speed squats, cleans and some jumps then Intense on Monday.

[drizzt]

70 kg x 8

90 kg x 5

120 kg x 3

140 kg x 3

165 kg x 2

185 kg x 1

200 kg x 1

210kg miss

Awesome bro! 200kg is really good :clap:

Relatively happy with the 200kg because it came up pretty quickly. Went for 210kg and I just couldn't budge it. The other guys said it seemed to be all in my head and I looked very nervous going into the lift. I also need to try and work on my descent because I'm dropping down pretty fast so need to try and control it more.

Could very well be a mental barrier, but also on the test day, you're just not sure what you're capable of when you start. I'd imagine if you knew you were going to get 210+, you could've prepared better. But you'll know if it's there or not :nod:

My training partner (M.T) had a big mental block at 200 for ages. He could get 195 for a couple of reps, 197.5 pretty easily, but every time he tried 200 he would fail. Then one day (last week actually!) he just smashed through it and got a couple of reps at it. We found the best way to overcome it was to not think so hard about it. Don't try and psyche yourself up, just treat it like any other lift and it'll fly up.

Re: Dropping fast, it's not always a bad thing, it can get you some valuable rebound from the bottom - however it must be controlled. So definitely drop quick, just remember to keep tight and upright when you do so, and don't drop it deeper than you really need to (used to be a fault of mine). Don't suppose you take vids at all? Would be good to see what your tech looks like.

So a 10kg increase from the Base Cycle is pretty poor compared to other results I've seen but I know I've gotten stronger because of my 5RM and 8RM increases. Hopefully the intense cycle being nearer my max will prep my body more for the 1RM levels.

I wouldn't say poor mate, most guys would be stoked with 10kg over a few months of work... you got there in a few weeks.

So some speed work this week with speed squats, cleans and some jumps then Intense on Monday.

Rest up well, and look forward to seeing how you go with the intense cycle 8)

[cMac]

Thanks for taking the time to take interest in my progress. Really appreciate it.

Could very well be a mental barrier, but also on the test day, you're just not sure what you're capable of when you start. I'd imagine if you knew you were going to get 210+, you could've prepared better. But you'll know if it's there or not :nod:

Yeah I think it's definitely there. I think I rushed the set as well because I was so nervous/excited for it so maybe didn't rest enough. Can't make excuses though, I just didn't hit it but I will next time.

My training partner (M.T) had a big mental block at 200 for ages. He could get 195 for a couple of reps, 197.5 pretty easily, but every time he tried 200 he would fail. Then one day (last week actually!) he just smashed through it and got a couple of reps at it. We found the best way to overcome it was to not think so hard about it. Don't try and psyche yourself up, just treat it like any other lift and it'll fly up.

I always find that on my max days. I get very worked up and into it but sometimes just psyche myself out. Happened with my first attempt at a 230kg deadlift.

Re: Dropping fast, it's not always a bad thing, it can get you some valuable rebound from the bottom - however it must be controlled. So definitely drop quick, just remember to keep tight and upright when you do so, and don't drop it deeper than you really need to (used to be a fault of mine). Don't suppose you take vids at all? Would be good to see what your tech looks like.

I have a video from December of me doing 3 reps at 150kg in my garage. I reckon my form has improved since then but I'll upload that just now and post it either later or tomorrow morning (11pm here just now).

I wouldn't say poor mate, most guys would be stoked with 10kg over a few months of work... you got there in a few weeks.

Aye, need to stop being negative. Just think people would look at those results and think they were poor compared to others online (including yours :wink: )

Rest up well, and look forward to seeing how you go with the intense cycle 8)

Thank you. Appreciate it.

Did you guys do the Squat Negatives in your switching phase? I've heard conflicting reports on their effectiveness and safety.

[drizzt]

Thank you. Appreciate it.

Did you guys do the Squat Negatives in your switching phase? I've heard conflicting reports on their effectiveness and safety.

All good mate

Yeah we did, but we also only did one week of the switching (so that the program would end on our comp date), so we only did one negative squat session. I didn't particluarly like it, but it was good to feel a good amount of weight on the back. I think that can be better managed with heavy walkouts, and maybe rack lockouts if you wanted to take it a bit further. Give it a go thought and see how you like it.

[cMac]

Things I noticed myself or have been told by others:

- I feel I look very shaky. It just doesn't seem smooth or 'tight'.

- I don't think I quite went low enough in this set.

- I've been told the weight is being put too far forward and I do feel this. Sometimes if I'm doing speed squats I come up on my toes at the end of the rep.

Any other help or critique would be great.

[M.T]

10kgs is an awesome gain you'll only go up from there with the intense phase hoping at least another 10kgs. If 200 was fast 205 would have been there for sure good gains in such a short amount of time Cmac :clap:

Squats definately play on the mind a bit as D mentioned above 200kgs had me for about 6 months or so :x then finally something clicked thought a whole lot less about it being a number and just an object in my way and within a week got a couple of small pbs but pbs never the less and you'll be the same own that bar and don't think about Squatting just Squat.

Also negatives were a bit meh for me also pain in the arse lowering a heavy weight dumping it on the safetys then unloading it to pick up and repeating, heavy walk outs were much more fun good to feel what 220-240 felt like on my back.

[cMac]

Thanks pal.

Speed squats

20 kg x 10

70 kg x 8

90 kg x 5

120 kg x 3

120 kg x 3

120 kg x 3

Box squats using my bench

120 kg x 3

120 kg x 3

I had to stop because my quads were in absolute agony from the DOMs of my max night so my speed squats weren't very fast at all. Didn't like the 'box squats' really, struggled to stay tight on the bench.

Going to do some bench, OHP, pull ups and cleans today.

[tinytraps]

Hey cmac those are some awesome results! Congrats on getting up and over 200. Your form looks pretty sweet from that vid, I hear what your saying about coming forward I think thats partly to do with the oly shoes. Staying more upright and remembering to stay on your heels should fix that.

And good luck with the intense cycle mate!

[cMac]

Hey cmac those are some awesome results! Congrats on getting up and over 200. Your form looks pretty sweet from that vid, I hear what your saying about coming forward I think thats partly to do with the oly shoes. Staying more upright and remembering to stay on your heels should fix that.

And good luck with the intense cycle mate!

Cheers pal. Will try and stay more upright next time.

Bench Press

20 kg x 10

40 kg x 8

60 kg x 5

70 kg x 3

80 kg x 3

90 kg x 6

95 kg x 5

95 kg x 5

95 kg x 3

Could have done more but scared myself a little with my last rep of 95x5 when the last rep only just got there. Benching by myself so would have been a bit of a problem

Hang Clean

20 kg x 10

40 kg x 5

40 kg x 5

40 kg x 5

50 kg x 3

50 kg x 3

50 kg x 3

Light weight focusing on speed.

[cMac]

Intense Cycle

W1D1

20 kg x 10

70 kg x 5

90 kg x 5

120 kg x 3

130 kg x 3

150 kg x 4

170 kg x 4

160 kg x 4

160 kg x 4

Was meant to be 3 sets of 4 at 170kg, then a set of 5 at 170kg. The 4x170 only just came up :?

Really don't know what happened tbh. I've lost a few kilos in the Switching phase but not sure if that is the reason. Not sure whether to drop the weights 5% now or wait for Wednesday and see how I do. I'm thinking of dropping 5% now rather than fucking up another day on Wednesday if it's too heavy.

So annoying considering I did 2 sets of 6 at 170kg at the end of the base :x

[drizzt]

Was meant to be 3 sets of 4 at 170kg, then a set of 5 at 170kg. The 4x170 only just came up :?

Really don't know what happened tbh. I've lost a few kilos in the Switching phase but not sure if that is the reason. Not sure whether to drop the weights 5% now or wait for Wednesday and see how I do. I'm thinking of dropping 5% now rather than fucking up another day on Wednesday if it's too heavy.

So annoying considering I did 2 sets of 6 at 170kg at the end of the base :x

Can't remember if we discussed this or not, but did you put in the "true" max that you tested?

Ride it out for this week mate, and if it is still looking bleak at the end of the week, drop the max down and see how that goes. It can just be a bit of a blip to start with as you've basically been resting the squat muscles for the switching period. Don't be discouraged just yet.