I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

Hmmm k... Back to training!

Smolov Base Meso Cycle - Week 2 - Monday

Skwatz

4 sets of 9 x 120kg

Doing 9 reps sucks, but they were pretty easy. Back seized up after my sets. Combination of high rep squatting (which has done this to me in the past) and the cold. I'll put my hoodie back on in between sets in future. I've got mean scabs on my upper back now :twisted:

Anything else I could be bothered doing

Bench Press!!!!!

Chucked some wrist wraps on and no pain at all! Stoked.

Worked up to...

3 x 80kg

2 sets of 3 x 85kg

3 x 87.5kg

3 x 90kg

Verry happy. Almost a month off benching and I don't seem to have lost much (extra bodyweight helps). Normal upper body work will now resume .

Restoration/Active Recovery

The usual + contrast shower for my back when I got home.

Injury Status

As above.

Rest and Foodz

Plenty of sleep and food .

Next session

5 sets of 7 @ 127.5kg. Feeling confident for this, should be a breeze.

[SoaringSwine]

5 sets of 7 @ 127.5kg. Feeling confident for this, should be a breeze.

Famous last words! Last two days I got stuff all sleep and food, didn't do any recovery type stuff and had a couple quite mentally draining days. End result I got to the gym feeling lethargic and with a gammy hip.

Smolov Base Meso Cycle - Week 2 - Monday

Skwatz

5 sets of 7 x 127.5kg

Got them, but they weren't pretty. Sore hip was killing my hip drive, which in turn turned my form to shit!

Anything else I could be bothered doing

Few sets of pulldowns

Restoration/Active Recovery

As I mentioned nothing much leading up to this session. Probably should have done more warmups before hand too. Lesson learned, I'm currently icing my hip as we speak. A little too close for comfort to my manhood, but I'll live.

Injury Status

Wrist feeling pretty good now, not 100% but getting there. Hopefully this hip will go away over the next couple days with a bit of work on it.

Rest and Foodz

As I mentioned I slacked off in this department. But I've definitely got a couple big sleeps ahead of me and I stopped by the supermarket on the way home to stock up on a lot of food. Was a bit of GPP walking it home!

[SoaringSwine]

Smolov Base Meso Cycle - Week 2 - Monday

Skwatz

7 sets of 5 at 135kg

Not easy, but didn't feel like I was going to fail at any time. Hip still playing up a bit but got a quick going over from the doc, feels a bit better now.

Anything else I could be bothered doing

Military Press

Worked up to 3 x 60kg

Restoration/Active Recovery

The usual

Injury Status

Meh

Rest and Foodz

Party tonight, so will be up late (no drinking though). Will shift tomorrow's trianing back a day if I feel like rubbish.

[ohjoshua]

Strong squating SS, will be quite challenging in a couple of weeks though by the looks... what do you do if you miss reps? get spotted change the weights?

so your 1RM was 157.5 before you began your squating program???

[SoaringSwine]

Strong squating SS, will be quite challenging in a couple of weeks though by the looks... what do you do if you miss reps? get spotted change the weights?

so your 1RM was 157.5 before you began your squating program???

It only goes for one more week. I don't plan on missing a weight .

Haven't done a max without knee wraps in ages... It was probably about 165 before the programme, but I started with 155 as my max as it's advised to start lower.

[ohjoshua]

sounds like a good contigency plan... lol (re: failing)

why didnt it just say start with say 65% then... lol

[SoaringSwine]

sounds like a good contigency plan... lol (re: failing)

why didnt it just say start with say 65% then... lol

:shrug:

I guess because it's designed for Russian lifters who are a lot better conditioned than amateurs like me.

[ohjoshua]

ah... so 70% if your on gear and less if your a naty? any way... hope you get all the weights next week.

[SoaringSwine]

ah... so 70% if your on gear and less if your a naty? any way... hope you get all the weights next week.

I was referring to the fact they have 250kg+ raw squats or something. So when they add 10kg to their week 2 lifts the jump isn't so extreme.

And yeah Russians aren't the cleanest of lifters...

[SoaringSwine]

Smolov Base Meso Cycle - Week 2 - Monday

Skwatz

10 sets of 3 at 142.5kg

Had some wierd pain in my upper back and it made it a bit hard to keep the bar on my back. That kind of stuffed up my form but got all the reps.

Anything else I could be bothered doing

Nothing.

Restoration/Active Recovery

The usual

Injury Status

Hip felt better today. Wrist feels pretty good.

Rest and Foodz

Didn't eat much today.

[poos_n_wees]

Anything else I could be bothered doing

Nothing.

Nice work with the skwatz :grin: Still feeling the pain in your upper back?

[SoaringSwine]

Nah upper back thing has gone away.

Squat

4 sets of 9 x 125kg

Loosened the belt one notch today and it worked wonders. Felt really strong and the reps were pretty easy. Hips still niggly and my lower back got pretty stiff after the 3rd set, had to wait ages til I did my last set. Only happens on the 9 rep day so I'm not too concerned.

Bench Press

Worked up to 2 x 92.5kg.

Out of the groove. Will rectify this over the next few weeks...

[SoaringSwine]

I've had lower back DOMS the last couple days, not fun. I think doing that last set after my back stiffened up made it happen.

Squat

4 sets of 7 x 132.5kg

Decided to not do that last set. Back was flaring up again so just decided to leave the last set. Pretty pleased with the squatting itself though, felt easy!

[SoaringSwine]

Back was a bit shoddy yesterday but didn't give me any problems while squatting...

Squat

7 sets of 5 x 140kg

Pretty easy

Bench Press

12 x 50kg

10 x 65kg

10 x 75kg

10 x 70kg

12 x 60kg

Not sure if I should have done this but had a bit of energy... Once I'm off smolov I'll be doing one ME and one RE bench day a week.

[rose]

Pretty easy

:roll:

Nah, seriously... :salute:

[SoaringSwine]

Pretty easy

:roll:

Nah, seriously... :salute:

Heh okay, they were hard. But not as hard as the corresponding workout last week.

Squat

8 sets of 3 x 147.5kg

6 x 147.5kg

Lone wolf in the gym today. It's a challenging prospect squatting 10 sets all by yourself, so by the time I got to 8 I decided I only wanted to do one more. Got really angry, sniffed some ammonia and blasted up the first 5 reps, the last one was a grinder! Good PB there - pre-smolov PB was 142.5kg for 5, and that wasn't with squatting the day before and already having done 8 sets!!! Pretty happy 8) Yay! Done with smolov!!!

Plan from here

Firstly, no squatting for a week, thank god. Next squat session I'll test my max, which will be about a week away. I'm going to be training 4 times a week with more of a focus on my bench. I've got some goals for my deadlift too in this period. I'll be attemping 215kg for 3 sometime in the next three weeks.

[jono]

Great squats :twisted: - careful of that back.. you only get one..

[poos_n_wees]

Got really angry, sniffed some ammonia and blasted up the first 5 reps...

Damn, that ammonia sounds strong! What do you get from sniffing it?

[SoaringSwine]

Got really angry, sniffed some ammonia and blasted up the first 5 reps...

Damn, that ammonia sounds strong! What do you get from sniffing it?

Basically it gets your rarked up, clears the mind etc.

Pin Press

Set the pins at chest level, pressing from a deadstop.

3 x 75kg

3 x 80kg

3 x 85kg

0 x 90kg

1 x 90kg

Don't know what happened my first attempt at 90, blasted it up the second time.

Strict OHP

2 sets of 10 x 32.5kg

2 sets of 8 x 42.5kg

2 sets of 6 x 50kg

EZ Bar Skull Crusher

2 sets of 12 x 20kg

2 sets of 10 x 30kg

8 x 35kg

A1 Shoulder Press

10 x 30kg

10 x 40kg

9 x 50kg

10 x 50kg

A2 V-Bar Pushdowns

4 sets of 15 x 100lb

Front/side/rear delt raise

20 reps each (60 total). One set with the 10lb DBs, one with the 5s. I weighed the 10s today, they actually weigh 12.1lb.

[autechre]

I weighed the 10s today, they actually weigh 12.1lb.

That's annoying. The bars at LMs can vary from about 15Kg to just over 20 - I just wish they were labelled.

I haven't tried weighing the other weights :pfft:

[rose]

Blah blah blah

Eeeew, you're doing, like, normal shit :shock:

:pfft:

[SoaringSwine]

Yeah guilty... My assistance work is going to look very bodybuilderish for a few weeks at least.

[SoaringSwine]

Speed Deadlift against Purple Bands

Bands add ~55kg at lockout apparently

2 sets of 1 x 80kg

2 sets of 1 x 100kg

4 sets of 1 x 120kg

2 sets of 1 x 140kg

Started to slow a bit at 140kg, but that's to be expected. I felt FAST! I was very tempted to go heavier, but I'm saving myself for Monday.

BB Row

2 sets of 12 x 50kg

2 sets of 10 x 60kg

2 sets of 8 x 70kg

Chinups

1xfail

This seems to be the last exercise my wrist disagrees with. I felt weak so doubt I would have been productive anyway.

WG LPDs

2 sets of 12 x 40kg

2 sets of 10 x 50kg

8 x 55kg

I suck at retracting my shoulder blades.

Seated Row

2 sets of 12 x 40kg

4 sets of 10 x 50kg

Pulldown Abs

3 sets of 12 x 45kg

[Quigley]

I think you should rename this "soaringswine attempts to bench bodyweight" :pfft:

[SoaringSwine]

It's about as accurate "Quigley tries to squat bodyweight".