#drizzt

[drizzt]

04.05.11 - Introductory Microcycle, Week 1/Day 2

• Squats (sets, reps, weights)
  warmups @ 60/80/100kg
  3 x 8 @ 117.5kg
  1 x 5 @ 125kg
  2 x 2 @ 135kg
  1 x 1 @ 145kg
  1 x 4 @ 100kg (+w)
  
• Landmines superset with Standing Calf Raises
  3 x 10/ps @ 5kg(closegrip) & 3 x 15 @ 70kg
  

Comments

• Had some decent DOMS from yesterday, so did a lengthy Agile 8 (which I do before every squat session), particularly focusing on the PVC rolling, and threw in some rolling of the quads because they were hellishly tight today. Also brought some cold spray with me today, like an instant ice pack - was really good! Calmed down the DOMS a decent amount so that it didn't feel like I had bands tied around my legs when I tried to squat.
  Apart from feeling pretty stiff today, the weights felt ok. Filmed the last couple of sets (because I wasn't sure whether or not I was hitting depth - hard to concentrate with the pain my legs were giving me) and they looked ok. Just needa keep my core tight (which again, came down a bit to soreness).
  No belt again today, but my wraps arrived! \:D/ So I gave the Titanium ones a test run on an extra set @ 100kg (also bought THP which I'll work my way towards) and they felt really good. As a complete noob to wrapping (and this won't be a revelation to many people but I found it exciting :pfft:), I found it gave a great "pop" out of the hole. That initial acceleration from the bottom will be HUGE for someone like myself who stalls around that point. I can usually grind my way out of the hole on tough squats, but once out I've got bugger-all energy left to complete the squat which is where I fail. With that extra little kick off from the wraps, I'm feeling a lot more confident of a bigger squat. Can't wait to try these puppies out properly on a bigger weight! :grin:
  
• Threw abs and calves in because today isn't traditionally a workout day for me, so other assistance happens on the usual days. Wary of burning the abs out too much, so I did a fairly light bit of landmines. Want to keep the abs up because they've done such a good job for me in the past couple of months (re: sorting squat stapling) that I don't want to drop the isolation stuff completely. Rather, just peg it back a bit.
  

So I survived day 2! I can sense tomorrow is gonna be a toughy though! Made slightly tougher by the fact the DOMS worsen by sitting at a desk all day. I'll try my best to move around as much as I can, and potentially go for a bit of a walk on a short lunch break.

[startinfromscratch]

hey bro, dunno if you already have it, but i made a full smolov spreadsheet for bbing.com, i will attach it if you want it mate.

full smolov.xls

[drizzt]

Awesome, cheers bro - much appreciated :grin:

[steak]

Keep up the good work D...you may find this useful if you havent seen it already.....

Couple of tips bro...chalk the knees/wraps to stop the wraps sliding a. on each other and b. sliding on the skin. :wink:

Try to flex the quad as it says in the vid and keep the foot flexed back with a straight leg. Enjoy!

[drizzt]

Thanks big guy, yeah I saw that vid when someone (possibly you?) posted it a while ago, but thanks for reminding me as the one I was doing (sub-x) wasn't quite right - I wasn't making sure it was over the knee cap (although I'm sure it was!).

Downloaded the vid and it's on my phone now so if I need my memory jogged I'll chuck it on

I was always sceptical when people told me they get 10-15kg out of their wraps, but now I can totally see how that's possible, stoked with these :grin:

[ThePman]

Man, don't think I've ever squatted 3 days in a row before!

Taking a light week are you? :pfft:

[samuelNZ]

Man, don't think I've ever squatted 3 days in a row before!

Taking a light week are you? :pfft:

Good banter :clap:

[drizzt]

Taking a light week are you? :pfft:

Apparently so! :grin:

It has been a bit of a shock for my body to go from 1-2 squats a week (DE/ME), to 3 days in a row, but heck in the long term I'd love to squat daily. Let me acclimatise and get back to ya 8)

[drizzt]

Just read something ThePman linked to on his blog that I found really relevant from John Broz:

When you are so sore and fatigued that you cant even imagine lifting weights. This time is CRUCIAL to training. You MUST persevere and continue to train! Eventually your lifts will begin to improve and you will make progress and PR's while in a totally fatigued state. When you can make progress when feeling like this, this is when you are going somewhere.

This has motivated me a lot today, as I'm struggling to even stand up from my desk chair at the moment - yet, expected to squat up to a 162.5 single (90%) later on this afternoon :shock: All in the name of growth, I actually can't wait.

[HarryB]

I think for skills and training your nervous system to fire the frequency of training is paramount. You will adapt to it! I think the loading is the key here.

[ThePman]

This has motivated me a lot today, as I'm struggling to even stand up from my desk chair at the moment - yet, expected to squat up to a 162.5 single (90%) later on this afternoon :shock: All in the name of growth, I actually can't wait.

This always happens to me in the first week or two of daily squatting. After that, you get used to it. You still get stiff and the occasional ache here and there, but you learn to ignore it. After a few warmup sets, everything loosens up and things start firing on all cylinders.

This is my fifth straight week of squatting to a max six days a week, and I feel better than I did the second week. It doesn't seem to make much sense, when you're sitting around sore and unmotivated only to show up at the gym and set a new record.

[drizzt]

I think for skills and training your nervous system to fire the frequency of training is paramount. You will adapt to it! I think the loading is the key here.

Yeah that's what I'm thinking (well, hoping - I can't imagine this pain for 13 weeks! :-s ). I read more into the Broz Q&A and he touches on what he thinks of Smolov - he sees a lot of flaws in it - but fundamentally, he says it comes down to the workload creating the increases in strength, not %/reps as is assumed.

Starting to buy into his line of thinking after seeing the results his lifters get. We'll see how Smolov goes then maybe look at upping the ante afterwards.

This always happens to me in the first week or two of daily squatting. After that, you get used to it. You still get stiff and the occasional ache here and there, but you learn to ignore it. After a few warmup sets, everything loosens up and things start firing on all cylinders.

This is my fifth straight week of squatting to a max six days a week, and I feel better than I did the second week. It doesn't seem to make much sense, when you're sitting around sore and unmotivated only to show up at the gym and set a new record.

Reassuring to hear :nod: I'm actually really excited about the possibilities of a heavy workload (working toward a couple of sessions per day), and keen to delve deeper than just Smolov.

[ThePman]

To be honest, I don't like Smolov that much. I guess it's a good starting point to break into ultra-high-workloads, but as I get more time doing this I'm less pleased with fixed percentage-based workouts. I don't like having to show up each day with a set target that I have to hit. Lifting with crazy workloads is as much mental as physical, so if you get to a point where you're fearing sessions, that's not very productive. I've found that showing up each day with an expectation is very different from just letting it happen as it happens. One makes me nervous, the other leaves me relaxed -- and being relaxed is extremely important. You hit lifts because you feel like you can hit them, rather than having a sheet of paper saying "you must do this".

No harm getting your feet wet, though -- I think everybody should try things out and see what happens. What I like won't be what you like, etc.

[drizzt]

One makes me nervous, the other leaves me relaxed -- and being relaxed is extremely important. You hit lifts because you feel like you can hit them, rather than having a sheet of paper saying "you must do this".

Very, very true. I remember some days on Sheiko I was terrified of some of the numbers I was supposed to squat a couple of days after heavy deadlifts :shock:

When jumping into Smolov, to be honest, I hadn't thought too far ahead in terms of what it could lead to. But after reading more on the Broz kinda method, I'm beginning to look at it as potentially a stepping stone to a higher-workload plan. As I say, I'll see how Smolov pans out, and then maybe look at upping the output further :nod:

For now though, I'm gonna focus on getting through Day 3 :pfft:

[drizzt]

05.05.11 - Introductory Microcycle, Week 1/Day 3

About 96.4kg today, good weight I reckon. Could maybe do with a kilo or two more over the next few weeks, so will continue eating truckloads (as I have been!).

• Squats (sets, reps, weights)
  warmups @ bar/60kg/90kg/110kg
  4 x 5 @ 125kg
  1 x 3 @ 135kg
  2 x 2 @ 145kg
  1 x 1 @ 162.5kg (beltless PB)
  
• Lat Pulldowns
  3 x 10 @ 50kg
  
• Face Pulls
  3 x 15 @ ?(light)
  
• Rear Delts (DB)
  3 x 10 @ 10lb
  

Comments

• As mentioned in the above posts earlier today, I wasn't very confident of the weights specified for today's session, due to having trouble just standing up from the office chair! :oops: However, it was a different story once I started stretching/warming up...
  I was still sore when I arrived - although the 30mins walk to the gym did help somewhat - so did a lengthy agile 8 with lots of extra PVC rolling, some extended warmups and then into the work.
  First sets @ 125 were easy, again, despite the soreness. Yusss. 135 went up no troubles either. 145 I got nice and deep - touched the calves once or twice over the two sets.
  After doing that easily, 162.5 seemed more than gettable, so I decided to risk failure and go beltless for it! Before this week, I can't remember ever not using a belt when passing 140, but know that I have (recently, too) hit 140s beltless... tough beltless reps though! But the 145 singles over the past couple of days went up easily so I was feeling good enough to hit something bigger.
  Got under the bar, felt great, hit a good depth (checked vid, slightly below parallel), sliiiiight grind to get it up, but always felt under control with it, and completed pretty easy!
  Only slight bitter-sweet note from the session, was with the narrower stance, I'm finding it a bit harder to get depth... however, I'm finding it MUCH more powerful. I feel really strong under the bar, just need to sort the knees travelling a bit too far forward and I'll be nailing these without as much effort :nod:
  So despite bitching and moaning today (and yesterday!) about being sore, this is one of the better squat sessions I can remember. Felt like I could've gone a bit higher (and would've if I was following a Broz-type program) but left it at the prescribed reps as I don't want to fiddle with things too much this early on in the prog.
  As an aside - I normally wouldn't note "bit-PBs" like this (volume PBs etc, don't really take too much notice of em!), but 3 plates has always been "the belt barrier" for me, and to surpass it by so much - the single was 90% of my (belted) 1RM - this early on in the program, has given me huge confidence heading into the rest of it :nod:
  
• Upper back stuff was light and easy for now, will add more intensity as we get more comfortable with the squat workload.
  

Funnily enough, squatting today felt great because it was stretching out what was tight, by doing the motion that caused the pain - which is where the extended warmup came in. I found that almost straight after squats, sitting down and getting back up was a struggle again! Got the skins on now, but not looking forward to pain tomorrow haha.

Anyway, great day at the office! Roll on week 2, come at me Smolov.

Got some vids of today's and yesterday's sessions, will post em up maybe tonight or tomorrow.

[samuelNZ]

Roll on week 2, come at me Smolov.

Haha good shit bro! Go hard

[ThePman]

So despite bitching and moaning today (and yesterday!) about being sore, this is one of the better squat sessions I can remember. Felt like I could've gone a bit higher (and would've if I was following a Broz-type program) but left it at the prescribed reps as I don't want to fiddle with things too much this early on in the prog.

If nothing else, this kind of lifting teaches you that your previous assumptions about strength and recovery don't even scratch the surface of what's possible. After you've trained through a Smolov or Broz cycle, you can't ever look at other programs the same way.

Which is part of why they work so well.

[drizzt]

Haha good shit bro! Go hard

Thanks Sam 8)

If nothing else, this kind of lifting teaches you that your previous assumptions about strength and recovery don't even scratch the surface of what's possible. After you've trained through a Smolov or Broz cycle, you can't ever look at other programs the same way.

Which is part of why they work so well.

Absolutely :nod: In past self-prescribed workouts, this would've been a session I would either have backed right off on, or skipped altogether. A whole lot of new possibilities seem to be opening up and I'm just peeling back the top in beginning Smolov... This game is appearing to be a lot more mental than what I previously believed.

[drizzt]

My training partner and I, yesterday (day2) + today (day3):

[drizzt]

07.05.11 - Introductory Cycle, Week 1/Day 5

95.8 today. Didn't actually go into the gym yesterday for Day 4 - as only lunges were prescribed - so I did some stretches at home. Felt really good this morning.

• Bulgarian Lunges (sets, reps, weights)
  3 x 8 @ bar
  
• Squats
  2 x 10 @ 60kg
  1 x 10 @ 80kg
  2 x 2 @ 100kg
  
• Bench Press
  1 x 10 @ 60kg
  1 x 5 @ 80kg
  3 x 6 @ 100kg
  
• DB Laterals
  4 x 10 @ 20lb
  

Comments

• Only lunges were actually prescribed today, but the more and more I read into Broz's stuff, the more I'm wary of taking a day off from squatting. So I'm kinda stuck in the middle of following Smolov to the letter, and upping it a little further than prescribed. I don't want to piss around too much with the weights and stuff that is set out for us, but I also don't want to take days off between squats and potentially continue to get serious DOMS. So we compromised and did some light ones today to keep the body ticking over on them.
  When it gets into the base meso, we may just let Smolov run it's course, but I think in the Introductory meso, it's important to get used to a bigger squat workload.
  Either way, we felt great today after squats - even better than I felt after waking this morning :nod:
  
• Bench was sweet, again, we're looking at upping volume on this too, to maybe 3-4 bench sessions a week. See how we go anyway. Tried out the wrist wraps on one of the 100kg sets, can see how they would help when the weights start to get heavy.
  

HUGE feed to top it off

That's a big breakfast (toast, eggs, bratwurst, bacon, mushrooms, tomato). large chips (LARGE) with a side of gravy, and what they call "The Joker" which is a bratwurst in a 8ish inch bun, with egg, bacon, hollandaise and chutney.

One of my bratwurst had a weird plastic lining left in the middle of it! So I ended up being given another, and the big breakfast on the house \:D/

Two coffees to top it off.

Probably one of the bigger breakfasts I've had for a while. Oh and Hugo Weaving was sitting not far from us... good times.

[drizzt]

08.05.11 - Introductory Cycle, Week 1/Day 6

Up in the late 96s today, yusss.

• Lunges (sets, reps, weights)
  4 x 8/ps @ bar
  
• Squats
  Bar warmups
  1 x 10 @ 60kg
  1 x 5 @ 80kg
  2 x 2 @ 110kg
  
• Push Press
  Bar warmups
  1 x 5 @ 40kg
  3 x 5 @ 60kg
  
• Pendlay Rows
  4 x 5 @ 60kg
  

Comments

• Short and sharp today, feels freakin fantastic to have squatted 5x in the past week, kinda don't want a day off tomorrow. Fully addicted. Again, wasn't meant to squat today, but did "fun" squats to keep the legs ticking. Will just do as prescribed for the base cycle, but for the intro I want as much volume as I can get.
  Push pressed instead of benched, will do some sort of press each workout, maxing 1-2x per week. Added in rows to get some back work in.
  Final week of the intro cycle coming up, then it's into the guts of it.
  

Also met Vee today who has just joined the House, nice to have another board member around

[runveerun]

Also met Vee today who has just joined the House, nice to have another board member around

Nice to meet you Drizzt! :grin: Addicted to squats FTW!

[drizzt]

Nice to meetcha too Vee

10.05.11 - Introductory Cycle, Week 2, Day 1

96.2 today. First chance to try the shoes out \:D/

• Squats (sets, reps, weights)
  warmups @ 60kg
  1 x 5 @ 80kg
  1 x 5 @ 100kg
  1 x 3 @ 110kg
  1 x 3 @ 120kg
  1 x 3 @ 130kg
  1 x 2 @ 135kg
  1 x 2 @ 140kg
  1 x 1 @ 145kg
  1 x 2 @ 152.5kg (+B)
  1 x 2 @ 152.5kg (+B/W)
  
• Bench
  warmups @ 60kg
  1 x 5 @ 80kg
  1 x 5 @ 100kg
  1 x 3 @ 110kg
  1 x 3 @ 115kg
  1 x 2 @ 120kg
  1 x 2 @ 125kg
  1 x 1 @ 130kg (+W)
  1 x 1 @ 135kg (+W)
  1 x 0 @ 140kg (+W)
  1 x 10 @ 100kg
  
• Chins (neutral grip)
  2 x 10 @ bw
  1 x 8 @ bw
  
• Seated Overhead Tri Ext (e-z bar)
  1 x 10 @ 10kg/ps
  2 x 10 @ 15kg/ps
  

Comments

• Squats were a funny beast today, first of all though - the new squat shoes were great! Exactly what I needed for my narrower stance. They make me sit back further, causing less forward-knee travel, and making it easier to hit depth. I also find it helps to keep my torso upright, as I'm not "searching" for the right depth by lowering my chest. Really happy with this purchase, and they will definitely help immensely with the volume of squatting to come :nod:
  On an interesting note, I felt fantastic going into this session. I was in the right frame of mind, keen to try the new shoes out, body felt great etc etc... yet, the weights felt tough! Kept forgetting my technique cues (look up, tight shoulders!), and walking out with the new shoes will take some getting used to, as I found myself looking down to get the foot placement right (and losing my upper back tightness as a result). I found it really interesting to compare this session with day 3 of last week, where the mind wasn't quite right, and the body was beaten down, yet the weights moved easily. I'll keep this (moods, soreness etc) in mind as I continue on with the program :nod:
  Now with the above in mind, the only prescribed squats were 2 x 2 @ 152.5kg, so feeling good, we decided to throw in some decent volume to warm us up (and warm into the shoes). Most preceding sets were good, but I could tell once I hit around the 140 mark that it wasn't gonna be my best day.
  I belted up for the sets at 152.5 because I actually felt that I needed to. The weight moved easily once the belt was on. Tried wraps on the last set which was just for a "see how it feels" kinda thing. First rep was clean as a whistle! However the weight has shifted right back on to the heels with the shoes/wraps on, which threw me off a tad, so I stumbled a little after the first rep :shifty: Second rep was pretty easy.
  Almost keen for another light session tomorrow to keep the squats ticking over...
  
• Bench was alright, decided to go for a bit of volume today. First time really trying the wrist wraps, didn't find too much difference. Missed 140 which wasn't terribly surprising after a lengthy buildup with the squats and lower sets of bench.
  
• Chins are in there because each session - alongside the press movement of the day - I intend to do a pull or a side delt movement. This doubled as a bis ex for me.
  Tris were good.
  

Also, decided to head up to the Big Smoke in July for the Novice comp on the 23rd. My TP wants a comp under his belt before he competes in the Bledisbro, and this is the only real date that suits. To work this in though, we had to knock a week off the switching cycle (which runs for two). This makes the Smolov Intense cycle finish on the 23rd - the day of the Auckland Novice, which is perfect to use as a "test" day.

I may compete as well, but that means concentrating on not only the TP but my own lifts (and I'm not exactly experienced!), so I'd probably rather help TP out with his first comp and just come along for the ride.

Anyway, flights are locked in, so should be fun :nod:

[ThePman]

The wackiness of perception is normal. You'll have days where you feel awful and training is amazing, and other days where you think you feel great and then the warmups feel like two tons of lead.

The saying covers it all: how you feel is a lie. Overtraining [sic] is an illusion created by your brain in response to tissue inflammation and psychological stress, and it has little to do with performance.

[steak]

We will probably have a few at the novice comp in July bro...more than happy to help you out should you need a handler or wrapping and slappin :nod: