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

[ohjoshua]

you did 170*6*2 on 06/03/12

you could only do 170*4 on 20/03/12

thats a two week break... Im not sure how long is recommended by the program but maybe its too long? you body may have deconditioned slightly?

any way will be intersting to see what happens.

[cMac]

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.

I used 10kg lower than my max for Base cycle. Got the 200kg and plugged in 190kg for the Intense cycle but after doing the 6@170kg and 7x5@160kg the 3x4@160 looked below my abilities so I put in my true max of 200kg. Thinking I should maybe stick it at 10kg below like I did with my Base cycle.

you did 170*6*2 on 06/03/12

you could only do 170*4 on 20/03/12

thats a two week break... Im not sure how long is recommended by the program but maybe its too long? you body may have deconditioned slightly?

any way will be intersting to see what happens.

Thought maybe it was that. After squatting 4 times a week my body maybe got too used to the break. The weight loss can't have helped either because I stopped taking my protein/creatine shakes during my break.

[cMac]

Intense W1D2

20 kg x 10

70 kg x 8

90 kg x 5

115 kg x 3

135 kg x 3

150 kg x 4

170 kg x 3

160 kg x 4

Was meant to do 2 sets of 5 at 162.5kg instead of 1 set of 4 at 160kg. So that's another day I've failed, this is with my max taken down 10kg. Not quite sure what to do now because these should be weights I'm managing :?

Really don't know what to do now apart from dropping the weights 5-7% but so frustrating that these are weights I should be getting.

[drizzt]

Don't be too discouraged mate, you know you're good for it as is evidenced by your final week of the base cycle :nod: Believe that the strength to lift the weight is there and it'll go up, disrespect the weights.

I think your body is finding it's groove again. Do your best for this week, and then look at dropping it down next week if things aren't looking up.

Another thing to try is play around with the warmups a bit? I used to do a lot of volume in my warmups, and while it doesn't look like yours is too bad, maybe try cutting a rep or two here and there to see if it helps the top sets?

[cMac]

I think my main worry is that because it's a peaking program I feel like I've lost the strength I gained in the Base and I'm back to the beginning. It's probably all in my head though.

Another thing to try is play around with the warmups a bit? I used to do a lot of volume in my warmups, and while it doesn't look like yours is too bad, maybe try cutting a rep or two here and there to see if it helps the top sets?

Yeah I'll see what I can do with that.

How important was the two day gap after second work out? I was hoping to do my training Mon, Wed, Fri rather than Mon, Wed, Saturday as the program suggests. Do you think this will be detrimental to my progress?

[cMac]

Smolov Intense

W1D3

20 kg x 10

60 kg x 8

90 kg x 5

110 kg x 3

122.5 kg x 4

132.5 kg x 4

152.5 kg x 4

152.5 kg x 4

152.5 kg x 4

152.5 kg x 4

152.5 kg x 4

Finally a night this week where I managed the reps. Rest up and eat this weekend then hit the reps on Monday.

[drizzt]

Good going mate, found that groove :clap:

[M.T]

Owning it now I think

[cMac]

Cheers lads.

Intense

W2D1

20 kg x 10

70 kg x 8

90 kg x 5

125 kg x 4

130 kg x 4

152.5 kg x 4

170 kg x 3

170 kg x 4

170 kg x 4

Hit all my reps. f*ck yeah. Really grinded them out and was concentrating on lowering in a more controlled fashion which is making it harder but much more stable.

I've come across a bit of a problem though. My powerlifting club are getting chucked out of the Sports Centre we train in so I need to decide whether to move to another Sports Centre and use the public gym (1 squat rack so might not be available when I make the 14 mile drive) or train at home. Training at home is ok but for some reason everything is much harder. I think it's because my bar only cost like £50 for an Olympic bar.

So I have some decisions to make.

[drizzt]

Glad to hear you made it through mate, that shows great mental fortitude :clap:

Gym situation sounds tricky, good luck with that!

[cMac]

20 kg x 10

70 kg x 8

90 kg x 5

122.5 kg x 3

142.5 kg x 3

162.5 kg x 3

170 kg x 3

170 kg x 3

170kg x 3 Didn't manage

180kg x3 Didn't manage

Well after failing my reps again I think I've come to the conclusion that Smolov has won.

I'm absolutely wrecked. I'm not sleeping well, I'm not hitting reps that I was flying with in the Base and I'm no longer enjoying my training. The gym situation doesn't help because for some reason squatting in my garage is very hard. While I was doing the Base I was pumped for everyone training day, ready to take on the challenge and give it everything. After the first 2 workouts of the Intense I've just been dreading training, can't get motivated to give it my all and I have begun to dislike training which is a big problem for me as it's one of the only things I enjoy.

I know you guys will probably think I'm just pussying out of the Intense cycle but I really feel if I carry on I'm either going to get injured, or just go backwards and undo all my work on the Base. If I was to drop the weights down 5-7% now I'd basically be doing weights less than I was in the Base and that seems counterproductive.

I'm going to give my body a rest then figure out what I want to do training wise but for now, Smolov is done. I reckon I'll give the Base another go in the Summer then see where I go from there.

Thank you for all the motivation you have given me and answering my questions. I hope to still use this thread to track my workouts and hopefully you guys will keep reading it.

Thank you.

[drizzt]

I think it's a pity to come this far and give up mate. One option could be to throw some knee wraps into your training to give you that little extra boost?

Smolov messes with your mind, it's how much you let it get to you that counts. Sounds like it's got to you... but then, we don't know exactly what's going on, only you do, so if you are comfortable with making this call then that's good enough. You're not accountable to anyone but yourself :nod:

Either way, all the best with whatever you try next - I may even be in Scotland in a couple of months on my travels, so I might have to ask what gyms are good if I get those ways

[cMac]

I think it's a pity to come this far and give up mate. One option could be to throw some knee wraps into your training to give you that little extra boost?

Smolov messes with your mind, it's how much you let it get to you that counts. Sounds like it's got to you... but then, we don't know exactly what's going on, only you do, so if you are comfortable with making this call then that's good enough. You're not accountable to anyone but yourself :nod:

Either way, all the best with whatever you try next - I may even be in Scotland in a couple of months on my travels, so I might have to ask what gyms are good if I get those ways

I don't have access to knee wraps now I'm training at home plus they aren't allowed in my confederation so I'm avoiding them.

Yeah I'm pretty disappointed but it's more of a physical thing rather than mental. I feel if I carry on now I'm going to get hurt as I feel my body and CNS are completely drained. I haven't been sleeping well either so I think that's something to do with it.

Anyway, I'm going to give it a another crack later in the year before my meet so hopefully everything will go better then. If I carry on now I don't think it would be beneficial as the weights would be same as what I did for the Base.

I'm thinking of trying 5x5 like you guys did so I can see if the high volume route works for me but I don't know yet.

Glad to hear you're coming to Scotland though \:D/ You'll have to tell me whereabouts once you know.

[cMac]

Back to training today. I'm starting an Ed Coan peaking cycle for my Squat, same thing for bench and Ortmayer/Magnusson routine for my Deadlift.

I've put my goal numbers in the title for just now. Squat and Deadlift are my short term goals (within 6 months) but I think the bench will take a little longer.

Barbell Squat:

20 kg x 10

70 kg x 8

90 kg x 5

110 kg x 3

130 kg x 2

150 kg x 8

150 kg x 8

Shoulder Press:

20 kg x 8

40 kg x 5

50 kg x 8

50 kg x 8

50 kg x 10

[cMac]

Barbell Bench Press:

20 kg x 10

40 kg x 8

60 kg x 3

80 kg x 5

90 kg x 6

90 kg x 6

90 kg x 6

Barbell Deadlift:

70 kg x 8

90 kg x 5

120 kg x 3

140 kg x 3

160 kg x 1

175 kg x 4

175 kg x 4

175 kg x 4

175 kg x 4

200 kg x 2

200 kg x 2

175 kg x 8

Started Magnusson Deadlift routine. So good to be back deadlifting after Smolov. Speed was great but my grip is severely lacking after Smolov.

[tomleegolf]

Good effort up until now. Good luck with your new programs.

When's your next comp?

[cMac]

Thanks pal

My aim is to compete in the Scottish Juniors in October. There is a Scottish Nationals in August which I could compete in to get the experience before the Juniors but I'm not sure it's wise to have them that close together.

Haven't been able to train much this week after a football injury on Sunday but hopefully get some squatting done tonight.

[liquid_101]

whereabouts in scotland you from chief? glasgow lad myself.. .

[cMac]

whereabouts in scotland you from chief? glasgow lad myself.. .

About 10 miles north of Inverness so a good bit away from Glasgow. Nice to see another Scot on here.

Squat

20 kg x 10

70 kg x 8

90 kg x 5

120 kg x 3

140 kg x 3

155 kg x 5

155 kg x 5

[cMac]

Deadlift

Magnusson W2

70 kg x 6

90 kg x 5

120 kg x 3

140 kg x 4

160 kg x 1

175 kg x 4

175 kg x 4

175 kg x 4

175 kg x 4

200 kg x 2

225 kg x 2

175 kg x 8

Training in my garage with the shit bar made that 225kg double horrible. Grip suffered from Smolov but the bar has almost zero knurling.

Back to a good bar next week though as one of the other powerlifters who was kicked out of the Sports Centre has people training in his Dad's garage. Don't think I'd manage the double at 230kg next week if I wasn't on a good bar.

[liquid_101]

know invesnecky well - big fan or rosemarkie / moray firth. a bodybuilding newbie myself (8 months in) but its changing my life already.. .

hadn't heard of smolov until in read your journal - sounds the epitome of the pain/pleasure barrier haha - good luck min!

[cMac]

know invesnecky well - big fan or rosemarkie / moray firth. a bodybuilding newbie myself (8 months in) but its changing my life already.. .

hadn't heard of smolov until in read your journal - sounds the epitome of the pain/pleasure barrier haha - good luck min!

Aye I'm just outside Dingwall.

Cheers pal and all the best to you too 8)

[cMac]

Going to try the first week of Smolov Jr. for bench and see how it feels for my shoulders. If it's ok I'll finish the full 3 weeks.

Real 1RM = 125kg

Smolov Jr. 1RM = 115kg

Bench Press

Smolov Jr. W1D1

20 kg x 10

40 kg x 8

60 kg x 3

70 kg x 1

80 kg x 6

80 kg x 6

80 kg x 6

80 kg x 6

80 kg x 6

80 kg x 6

[cMac]

Squat

20 kg x 10

70 kg x 8

90 kg x 5

120 kg x 3

145 kg x 2

162.5 kg x 5

162.5 kg x 5

120 kg x 12

Two work sets at 162.5kg didn't feel like enough so I added a 'back off' set and smashed 12 reps at 120kg. Could have done more but got sweat in my eyes

Think I'll make that a staple of my squat workouts. Without a belt too so I can strengthen my core.

[cMac]

Bench Press

Smolov Jr. W1D2

20 kg x 10

40 kg x 8

60 kg x 4

80 kg x 2

85 kg x 5

85 kg x 5

85 kg x 5

85 kg x 5

85 kg x 5

85 kg x 5

85 kg x 5