HJP - Smolov 2012/13

[hjp]

Friday 18th January 2013

Smolov Base Squats W2D3

Squats

Bar * 5

60kg * 5 - 2 sets

100kg * 3 - 2 sets

155kg * 2 - added WW

180kg * 1

Work Sets

195kg * 5 - 7 sets @9.5, 9.5, 8.5, 9, 10, 10, 10 - first two sets beltless, last five belt on.

Notes/Thoughts:

Absolute battle today. Very tough, but I survived. Not looking forward to tomorrow's squats.

Had hoped to bench today but took awhile to get through the squats so left it there. Hopefully get time to do some after squats tomorrow.

Squat Video - Sets One, Four, Six and Seven:

[hjp]

Saturday 19th January 2013

Smolov Base Squats W2D4

Squats

60kg x 5 - 2 sets

100kg x 3

150kg x 2 - added WW

180kg x 1

Work Sets

205kg x 3 - 10 sets @9.5, 9.5, 10, 9.5, 9.5, 9.5, 9.5, 10, 10, 9.5 - first set beltless, belt on for all the other nine sets.

Pull Ups - Neutral Grip

3 sets of 10

Notes/Thoughts:

Again very tough, but I survived. After the second set were it felt just as tough with the belt I didn't know if I'd get through but I took it each set and each rep at a time and eventually got there. Really need to focus on recovery - sleeping an eating - and just make it through the next week. Smashed some chocolate milk with whey along with some ice cream with blue berries after the session. It was good!

There was no time for bench today but got some pull ups in. I did get the heavy 5's in on bench earlier in the week so won't be losing anything there. Probably a good thing as the elbow an shoulder are now feeling a lot better with that time off benching. I have been doing rotator cuff work before squatting which I think has been helping the shoulder.

Only one week of the base left. I think I will survive...

Squat Video - Sets One, Five and Ten:

[hjp]

Monday 21st January 2013

Smolov Base W3D1

Squats

60kg x 5 - 2 sets

100kg x 3 - 2 sets

150kg x 2

165kg x 2 - Add WW

Work Sets

175kg x 9 - 4 sets, @9, 9.5, 9, 9 - first two sets without belt last two sets with belt.

Bench Press

20kg x 10

60kg x 5 - 2 sets

100kg x 3

115kg x 6 @9

110kg x 8 @9

BB Front Raise SS w/ CG Upright Rows

20kg x 10 - 3 sets of each exercise.

Notes / Thoughts:

Seems every day now I am just getting through. First few sets nail me and I just survive till the end. I am so glad that there will be no more nines for the rest of the program. Can't wait to be finished with the sevens after Wednesday.

Was stoked to get some benching in an some shoulder/trap work. Went well too. Pretty stoked with the day really. So exhausted by the end of it. Will sleep well tonight.

Sets one & four of the squats and both work sets of bench:

[hjp]

Wednesday 23rd Jan 2013

Smolov Squats - W3D2

Squats

60kg x 5 - 2 sets

100kg x 3 - 2 sets

150kg x 2 - Added WW

175kg x 1

Work Sets

187.5kg x 7 - 5 sets, belt on for all sets @8.5, 8, 8, 8

Wide Grip Pull Ups

BW x 10, x 8, x 8

Notes / Thoughts:

Wow today went really well. First set was pretty tough then it got easier. Smooth day in all. Bit of tightness in the lower back but felt really good overall. Stoked and a tad shocked to be honest.

Here's the fifth set of the day:

[hjp]

Thursday 24th Jan 2013

Boards Day/Heavy Bench Day

Bench Press

Bar x 10

60kg x 5

100kg x 3, x 2 - Added WW

To 3-Board

130kg x 5 @8.5

150kg x 3 @9.5

To 2-Board

150kg x 2 @10 - elbow a little flared up...

To Chest Again

130kg x 1 @9.5 - paused with all calls

130kg x 2 @9 - touch an go

135kg x 2 @10

Close Grip Bench Press

100kg x 6 - 2 sets

Phone was very low battery had planned to video some stuff but will have to wait till next bench day.

[hjp]

Just as a side note before every session I have even working on the rotator cuffs, and I have also been doing a fair bit of bodyweight lunging and stretching on the off days. Have even thrown in the odd recovery session at the local pools. Doing my best to stay fresh/mobile an recover quickly.

[hjp]

Friday 25th Jan 2013

Smolov Base Cycle - W3D3

Squats

60kg x 5 - 2 sets

100kg x 3 - 2 sets

150kg x 2 - add WW

180kg x 1

Work Sets

200kg x 5 - 7 sets all with belt, most at a 9-9.5 RPE except last set which was an 8 - felt real easy for some reason.

Last day of the base cycle tomorrow. Will get to have a few days off squats. Amped but have to get through tomorrow first.

[hjp]

Had a bit of fun with making the vid today.. Playing around with the app a bit. Has the first, fourth an seventh sets:

[hjp]

Saturday 26th Jan 2013

Smolov Base Cycle - W3D4 - Final Day of the Base

Squats

60kg x 5 - 2 sets

100kg x 3 - 2 sets

150kg x 2 - 2 sets, add WW

180kg x 1

Work Sets

210kg x 3 - 9 sets all with belt, most at a 9-10 RPE. Big intensity today, brought out the ammonia on the last few sets.

210kg x 5 - wow was so surprised with this, wanted to just smash this set and I did. Well Pleased

Walk Outs

Just walk out and hold, break the knees and replace the bar, done at 240kg & 250kg

Here's the vid of a few of today's squats (sets one, five, nine & ten):

[hjp]

Monday 28th Jan 2013

Bench Press

Bar x 10 - 3 sets

60kg x 5 - 2 sets

80kg x 3 - 2 sets

100kg x 2 - add WW

120kg x 1

Work Sets

130kg x 3 @10

120kg x 5 @9.5

110kg x 6 @9

Close Grip Bench Press

100kg x 5 - 2 sets

[hjp]

Am currently assessing whether to go onto the intense phase of smolov as CD's have moved a month back from last year (had planned smolov to finish about a week out from when I assumed it would be) which will make programming after completing it not as ideal for the meet. Will make a decision this week sometime. A bit gutted as I had planned to do the whole cycle but its more important that I hit a good total at CD's.

[hjp]

Have decided to ensure the focus stays on worlds an to get a good meet under my belt at CD's that its best to stop after the base. This will ensure that training program and peaking etc fits in and to get into some well rounded training from next week. Looking forward to the test day tomorrow an really stepping everything up from next week.

A little gutted I won't get to do the whole of smolov but got to focus on the goal.

[Phedder]

Wise decision bro, gotta focus on the big picture :nod: No doubt you've already learned a lot from the base and what you're truly capable of :twisted:

[hjp]

Cheers Phedder! Exactly, you learn what the body is capable of.

Friday 1st Feb 2013

Squats - Test Day,

Normal Warm-Up then...

220kg x 1 @8

230kg x 1 @9

240kg x 1 @9.5

250kg x Miss

245kg x 1 @10

Pleased with the depth at 240kg but the 245kg was marginal (especially when watching in real speed). 250kg and beyond is not far away at all.

Bodyweight was 87.7kg fasted in the morning. New routine begins Monday.

Here's the video of sets from 230kg up:

[Big john]

awsome bro! :clap:

those were some hella deep squats!