Build up to oceania's

[M.T]

I admire anyone that can give these two programs a go by themselves let alone side by side :clap:

How's the body coping with the volume?

[Northland Powah]

I admire anyone that can give these two programs a go by themselves let alone side by side :clap:

How's the body coping with the volume?

And cutting at the same time.... :roll:

Yes smolov is not for the faint hearted, especially the intense cycle, which I have not attempted yet...

Body is going alright at the moment, ive run smolov in the past but this is the first jr for bench. Ive opted to run a little lower 1rm but I'm planning on going a few more weeks. Body is doing fine so far, im guessing if anything is to blow it will be my knees, as ive already felt some niggles.

[Northland Powah]

Got up early…

Squat

4 sets x 9 reps @ 122.5

Bench

6 sets x 6 reps @ 90

Comments

I got up early, going to try to make it a habit. Squats were good, no back pump as I reset after each rep. Bench was easy, although I’m feeling a niggle on my right pec/delt. If it gets worse I will have to work the two lifts separate.

[Northland Powah]

Another early start...

squat

5 sets x 7 reps @ 130

Bench

7 sets of 5 reps @ 95

back extentions x 4

hamstring x 3

pull up x 4

Comments

The first two sets of squats were bloody hard! I hadn't fully warmed up yet so I wasn't pushing hard enough out of the hole. by the third I was into it. Bench was suprisingly heavy, and on top of this my index finger is playing up at the knuckle. I'm guessing its from spreading the bar. Oh and body weight @ 76.6

[Northland Powah]

another morning sesh,

pullups x 4 sets

Squat

7 sets x 5 reps @ 137.5

Bench

8 sets x 4 reps @ 100

Comments

I had to wait a bit for the only squat rack my gym has, so, by the end I didn't have any time for any other things. Squats were hard this morning, it was probably the first time I could have failed some reps. Bench was fine. Body weight was 76kg

[Northland Powah]

Squat

10 sets x 3 reps @ 145

Bench

10 sets x 3 reps @ 105

Comments

Squats felt heavy and had to focus to hit the reps. Bench was also getting heavier. thats week two done! three to go!

[Northland Powah]

Very hard sesh

Squat

4 sets x 9 reps @ 127.5

Bench

6 sets x 6 reps @ 92.5

Comments

Very, very hard this morning. Squats were brutal and bench was slow. Geez, and on top of this I've put on another half kilo (77.5kg). I'll smash back aminox all day so that I'm alright for tomorrow.

[drizzt]

Very, very hard this morning. Squats were brutal and bench was slow. Geez, and on top of this I've put on another half kilo (77.5kg). I'll smash back aminox all day so that I'm alright for tomorrow.

Awesome work bro :nod:

Are you worried about the weight gain? If so, my advice would be not to worry too much about it (unless you are specifically targeting the 74kg class?). I gained about 7kg on my first run through Smolov. I started as an U93kg lifter, and tried to control my diet while doing the program so I could stay in range of the 93s, but it was always a losing battle - reps were tough(er than usual!), body was generally sore and fatigued - so I just ate what I could, rode it out and ended up in the 105s :pfft:

Under the type of stress Smolov deals out, your body wants to grow. My opinion is let the program do it's thing - pack down the calories, and deal with weight loss afterwards if you need to :nod:

Just my 2c bro.

However if you aren't worried about the gain and you were just making a comment on it... then ignore the above - good stuff! :grin:

[Northland Powah]

Hey Drizzt

Yes weight gain is an issue for me. In the back of my mind I would like to keep as close to 74 as possible as I can place easier in that class than the 83's.

I think the first smolov I ran I gained about 4kg which was about 50/50 fat muscle and the seccond about 2kg with roughly the same composition. This time Ive stayed the same weight looking slightly leaner. If I was to give advice to someone doing this I would probably reccomend eating everything in sight but this for me is a bit of a juggling act to keep as close as possible.

If I gain a kilo or so I wont be too fussed as I would still have time to loose it. But finishing smolov with 'room to breath' with weight means I can keep the pedal down longer. Hope this clears up my master scheme :pfft:

[Phedder]

Keen to see how this turns out mate, always something I've wanted to try. Looks like you're handling it pretty well at the moment :nod:

thats week two done! three to go!

What do you mean here? Are you extending the cycle out?

[Northland Powah]

squat

5 sets x 7 reps @ 135kg

Bench

7 sets x 5 reps @ 97.5kg

Comments

Another hard session, but somehow easier than yesterday. Bench was tough. looks like fatigue is setting in.

Hey Drizzt

Keen to see how this turns out mate, always something I've wanted to try. Looks like you're handling it pretty well at the moment :nod:

thats week two done! three to go!

What do you mean here? Are you extending the cycle out?

Yeah I'm keen to see if I can hold on or if I will crash and burn :shifty:

SO yeah when I started the program I noticed that it wouldn't really work as a peaking program as it would have finished three weeks before a comp, so added a few more weeks on. I basically half the weight added each week.

(+) 10, 5, 2.5, 1.125 for squat and 5, 2.5, 1.25, 1.25 for bench

I don't know if this is smart but I was looking for a stupid hard program to start the year with a bang

[Northland Powah]

Thursday

Squat

7 sets x 5reps @ 132.5

Bench

8 sets x 4 reps @ 102.5

Comments

Hard stuff today. really had to focus to get through the reps

Friday

Squat

10 sets x 3 reps @ 150

Bench

10 sets x 3 reps @ 107.5

Comments:

Easily the hardest workout. My knees were smoked and crunchy (not cool :shock: )

So that is the end of the actual programs. I will decide over the weekend if I am to carry on with what I intended. My body feels pretty beat up and if its only for a few kg carrover it may not be worth it. who knows I may feel fresher by monday

[Northland Powah]

Decided not to go through with the other two weeks of smolov. Instead, I will be working up to some openers. This week I will be going up to 92.5% for some singles. then the week after will be 95%

So today I went in and worked up to 162.5 for two singles. Also a moderate amount of accessory work.

[Northland Powah]

I went in this morning and worked up to 120kg on the bench, where I did two singles, then some board press and some rows. Then left the gym and fasted all day, I came back at 5.30pm and worked up to 120 again for two singles.

The difference was like night and day (literally). I was so much stronger and my technique was so much better in the afternoon. On Thirsday I will do the same again with deadlift to see if I can use this to my advantage \:D/

[Northland Powah]

Deadlift sesh

Am: worked up to 180 for two singles, then some pull dows

Pm: worked up to 185 for two singles, then some sldls and some muscle ups. Basically just mucking around.

Comments

The pm session was good again. Maybe there is somthing to these 2x same lift in a day? I might put it into the strenght/powerlifting forum and see what others think

[Northland Powah]

Am squat sesh

160 x 1

165 x 1

160 x 1

pause squat

3 sets x 2 reps @ 140

hamstring curl

3 sets

Comments

Heading back this arvo to try and hit 167.5 for some singles. then hit some more assistance. probably abs and some quads.

[Northland Powah]

PM Squat sesh

160 x 1

167.5 x 1 (a little high)

abs x 6

back extentions

hamstring curls

Comments

probably a little high on the last lift of squat, feeling like thats about my max at the moment... or maybe a little fatigued from the morning session as I did a bit a few pause squats. All good, I feel confident with hitting that at a comp. I weighed in at around 76kg today so about 1kg of fat to go and probably dehydrate the rest before comp days

[Northland Powah]

Am Bench press

bench

110 x 1

120 x 1

122.5 x 1

close grip 2 board

2 sets x 10 reps @ 100kg

cable rows x 5 sets

Pm bench sesh

bench

110 x 1

120 x 1

125 x 1 (slow)

close grip board press

3 sets x 4 reps @ 120 kg

pull ups x 4 sets

swiss ball rows

3 sets x 10 reps @ 25kg

Comments

I was a bit dissapointed with the 125kg lift. A bit slow and dosn't do a lot for confidence. 75.8kg this morning so going in the right direction

[Northland Powah]

Thursday deadlifts PM

Conv

160 x 2

180 x 1

190 x 1

sldl

100kg x 7,8, 10

Hamstring curl x 3sets

abs

Comments

Had a busy day on Wednesday and didn't get to bed till very late, therefore missed my AM lifting session. I had another big day with F-all food and got into the gym at about 7pm. I did however manage the 190 I needed today which was good. So that is the last of the heavy stuff untill before the competition next Saturday.

Next week will be at about 60 - 70% and as fast as possible.

Goals for the meet are

Squat 170kg

Bench 125kg

Dead 200kg

[Northland Powah]

Military Press

Went in, it was my first time in ages.

MP

4 sets of 10 reps @ 30kg

2 sets of 10 reps @ 35kg

s/s with

lat pull dows and band pull aparts

Power cleans

30kg x 10

40kg x 10

50kg x 6

db raise

5kg x 12, 10, 12

Bi's and Tri's

Comments

First shoulder workout in a while, so pretty weak. Looking to get back into some serious 531 after the comp on the 9th of Feb

[Northland Powah]

AM squats

Got in nice and early, 6pm start

Squats

worked up to 120 for three as fast as I could, then two sets of pause squats at 140kg 2x2

then worked my way down stopping when the speed dropped off.

Assistance

1 set back extention

1 set hamstring

1/2 set abs

Comments

I had an extreemly light head this morning, but got on with the job. by the end of the session I was starting to feel ill so stopped. I went to the car to drive home but I was so nausious I could drive. so I lay on the concrete for about 5mins. I finally got going and had to pull over and have a chuck. I got home and spewed some more and called in sick for the day. Not good! now Ive got an inflamed throat. oh well bench tomorrow \:D/

[Northland Powah]

Dargaville Novice

Body weight 72.2

No equipment check in

Squats

155

165 no lift

165

Bench

120

125 no lift

125 no lift

Dealift

180

190

/ pass

Total

475

Comments

Thoroughly disappointed with my lifting on the day. Weights that were flying up the following week were a grind on the day. I just felt so tired and had no spring…Its ok though, I was sick the week before and overshot the dehydration. The next comp is the northland championship, where I have access to the scales beforehand, which will help.

Total for the next comp will be 500 or more!

[DCYPL]

Good on ya man! Just read through this whole thing!

Impressive lifts for your weight! You must get that alot

[Old Bull]

Dargaville Novice

Body weight 72.2

No equipment check in

Squats

155

165 no lift

165

Bench

120

125 no lift

125 no lift

Dealift

180

190

/ pass

Total

475

Comments

Thoroughly disappointed with my lifting on the day. Weights that were flying up the following week were a grind on the day. I just felt so tired and had no spring…Its ok though, I was sick the week before and overshot the dehydration. The next comp is the northland championship, where I have access to the scales beforehand, which will help.

Total for the next comp will be 500 or more!

Always Comps like this NP, plenty of positives and the best thing it happened at a Novice. Better there then at the Regionals, now you know what to work on for your next comp, scales and Dehydration.

Good hit out though :clap:

[Metu]

Man you are strong for your body weight,smash it next comp.