#drizzt

[drizzt]

Depth looks better today, but form still leaves a lot to be desired:

[OnlyHuman]

"Can't wait to get back in the heels, may glue the rubber back on tonight ...."

I glued mine back on (Adidas) Been ok ever since. I did put small bedside table on it overnight tho to make sure the surfaces are close enough to each other. I used Selleys multi grip but probably there are other / better choices out there. Good luck.

[drizzt]

Thanks OH! The pressure on it is a good idea, think I've got some Gorilla Glue around somewhere that should be good...

[drizzt]

^Shoes held out pretty well today, thanks!

11.12.11 - Smolov Base Cycle/Smolov Jr, W1/D4

104.4, just don't feel right with the full breakfast in me! LONG day, split into two sessions (Squats/everything else) with a lunchbreak in the middle.

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 3 @ 130kg
  1 x 2 @ 160kg
  Working
  10 x 3 @ 187.5kg (b)
  
• Bench
  Warmups
  bar
  1 x 5 @ 60kg
  1 x 3 @ 105kg
  Working
  10 x 3 @ 125kg
  
• Band Pushdowns superset with Chest Supported Rows
  3 x 25 @ yellow band & 3 x 12 @ 20kg
  
• Standing Calf Raises
  1 x 50 @ 40kg
  2 x 30 @ 40kg

Comments

• Long day today!
  Squats felt horrible, no power today, end of a week where I've squatted 6x days, and I think it showed.
  Switch back to heels was pretty good, balance did feel better but again, after slowly adjusting to Chucks, it's a small adjustment to get back.
  First 9 sets of the working weight were pretty dusty, flirted with failure once or twice! But managed to bang out quite a handy final set which I was pleased with.
  
• Bit of a break for some lunch and coffee, then back into the Bench.
  
• Bench was kinda tough too, shoulder had flared up a bit from squats so I was a wee bit worried about that, but it didn't really affect anything.
  Had a few grinders here and there, 9th set almost missed lockout but managed to rack it, then final set (got on vid) was pretty good so again, was good to finish on a high note.
  
• Usual bands/rows/calves to finish. Threw in a few extra calf raises just to up the difficulty a bit.

Turned into a nice day, so relaxed watching the UFC with the bro and MT. Aftewards, was driving back to drop the Mustang off to the old Lady, headed around a bit of an awkward corner with a side street coming out probably the worst part of it, and BOOM, car came out of said awkward side street, collecting the poor Mustang in the side. I reacted quick enough to get her out of the way somewhat, and as the chick in the car was just taking off out of the side street she wasn't going very quick, so the damage isn't huge (was my drivers side door being a left hand drive)... but very gutting finish to an otherwise good day :cry:

[drizzt]

1st, 5th, and 10th sets of Squats, as well as the final set of Bench:

[Phedder]

1/3 of the way there now, keep it up :clap:

Aftewards, was driving back to drop the Mustang off to the old Lady, headed around a bit of an awkward corner with a side street coming out probably the worst part of it, and BOOM, car came out of said awkward side street, collecting the poor Mustang in the side. I reacted quick enough to get her out of the way somewhat, and as the chick in the car was just taking off out of the side street she wasn't going very quick, so the damage isn't huge (was my drivers side door being a left hand drive)... but very gutting finish to an otherwise good day

Heartbreaking news :cry: Is the damage localised to just the door? No other panel, or god forbid, chassis damage?

[drizzt]

Yeah the chick was doing a u-turn in the street and just took off without looking :roll: Pretty low-impact in the end thankfully, my brother was in the car behind us and said he wasn't sure if we had actually collided as I managed to swerve most of the way outta danger (luckily no cars coming the other way!)

Damage is mainly rear quarter panel but it isn't terrible, little bit along the door, mainly paint with maybe a bit of warping (or so my Dad reckons, I'm not convinced).

Seem to attract trouble in the poor old 'Stang, heading up to the Hawkes Bay strongman comp earlier in the year in it, a guy gouged the same side with his trailer while we were having lunch

Ah well nobody was hurt which is the main thing

[drizzt]

13.12.11 - Smolov Base Cycle/Smolov Jr, W2/D1

105.1 today, this HAS to be Creatine bloat, as the diet is tidy as hell right now (can say that with a clear conscience!), and I'm definitely expending a lot more energy than I have been for a while with these workouts 8) So I'm not worried, as long as it isn't mega amounts of fat I'm putting on, and as long as I'm around the 105 mark (within "comp distance") then I can hack it.

Been sacking lots of water with the creatine too (roughly 4L per day minimum) so guess that could have an effect. Anyway, on with it.

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 3 @ 120kg
  1 x 2 @ 150kg
  Working
  4 x 9 @ 165kg (b)
  
• Bench
  Warmups
  bar
  1 x 6 @ 60kg
  1 x 3 @ 90kg
  Working
  6 x 6 @ 107.5kg
  
• Rear DB Raises superset with Band Pushdowns
  3 x 12 @ 20lb & 3 x 25 @ yellow band
  
• Calf Raises
  1 x 50 @ 50kg
  2 x 30 @ 50kg

Comments

• Squats were great today, feel like I'm getting my groove back. First set was a bit tentative but dropped most sets from there on to rock bottom (for me that doesn't seem to be as far as it used to :pfft:)/hitting the calves. Easier than day 1 of last week @ 155kg. And I'm pretty sure this was the weight I was doing 10 x 3 for on the last session the previous run through Smolov (even had to wrap for a few of those sets from memory!), so good to have some measurable form of progress like that! :grin:
  Anyway I'll let the video do the talking.
  
• Bench was awesome, nice and fast. Failed the very last rep last week, but no such troubles this week with an extra 5kg on the bar. Really feeling like my bench is coming up well with this program, I'm impressed :nod: Feel like I'm finally starting to use my legs properly too.
  
• Usual assistance, have upped the weight on the calf raises and added in a couple extra sets, just to move the difficulty forward a wee bit.

Video to follow soon...

[drizzt]

Sets 1 & 4 of Squats, and Set 6 of Bench:

[drizzt]

Was watching some of my old Smolov videos, and having a good laugh! :pfft: So I thought it'd be fun to give a quick shot of 6 months of progress for me.

The first shot was taken on the 6th of June, this was the final session of the first Smolov Base Cycle I did. There is 167.5kg on the bar, and I was doing 10 sets of 3 reps for it. I used wraps for the final 3 sets of the day.

The second was taken today, 13th of December, so pretty much bang on 6 months between shots. Today I was doing 4 sets of 9 reps at 165kg, no wraps, and a lot deeper!

They aren't both the exact same angle which might throw you off a little, but I think the legs and gut are much bigger! (p.s. - 98kg in the first pic, 105 in the second :shock:)

[drizzt]

15.12.11 - Smolov Base Cycle/Smolov Jr, W2/D2

105.2 today :shifty: Again, within acceptable range for me I feel.

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 6 @ 100kg
  1 x 4 @ 130kg
  1 x 2 @ 160kg
  Working
  5 x 7 @ 175kg (b)
  
• Bench
  Warmups
  bar
  1 x 6 @ 60kg
  1 x 3 @ 100kg
  Working
  7 x 5 @ 115kg
  
• Band Pressdowns superset with Facepulls
  3 x 25 @ yellow band & 3 x 15 @ full stack
  
• Calf Raises
  1 x 50 @ 50kg
  2 x 40 @ 40kg

Comments

• Squats felt damn good today, every single one of the 35 working reps was bounced up off the calves, nice and deep. Feeling good, more than my first comp max 7-8 months ago and I'm smashing it with ease, feelsgoodman.
  
• Bench was a little bit shady today, tougher than it's been since probably the beginning of the program(s). Started to fade a bit from set 5 on. Just managed to power through, last set was a little bit of a grind. Not too bad though. Left shoulder is flaring up a little, and forearms were surprisingly a little sore, this threw me off my groove a little but nothing I couldn't muscle up. Hopefully improves by the weekend.
  
• Usual assistance, slowly upping the difficulty of the exercises here and there.

Halfway through now! 6 sessions to go! :jive:

Uploading video now.

[drizzt]

Sets 1 and 5 of squats, and set 7 of bench.

[drizzt]

17.12.11 - Smolov Base Cycle/Smolov Jr, W2/D3

105 flat, but that was with shoes, trackpants, hoodie etc on so probably low 103s.

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 5 @ 100kg
  1 x 3 @ 120kg
  1 x 3 @ 140kg
  1 x 2 @ 165kg
  Working
  7 x 5 @ 185kg (b)
  
• Bench
  Warmups
  bar
  1 x 5 @ 60kg
  1 x 3 @ 100kg
  Working
  4 x 4 @ 122.5kg

Comments

• Sooo apparently you shouldn't drink the night before a Smolov session, no one told me about this unfortunately. Work Xmas do last night, ended up getting home about 5am :shifty:
  But trudged in, still a bit drunk, later than our usual Saturday sessions.
  Despite being a bit worse for wear, I felt really strong... just, the balance was off slightly, so the power was a bit misdirected :roll:
  Still, managed to bounce most of the working reps up off the calves, bar one or two where I lost the groove and had to grind it up.
  I've learnt my lesson, drinking and squats do not mix. And paid my penance to the squat gods.
  
• Bench wasn't too bad, but by the time it rolled around I was SO incredibly tired, felt like falling asleep under the bar! This wasn't going to end well I thought, so I cut it short at the halfway point.
  Otherwise it felt ok, wee bit of grinding here and there but thats more to do with losing the groove (again, misdirected power) than anything else.

Also saw Tutua having a crack at Danomyte's tyre flip/press thing. We've got a 95kg tyre, so I took the opportunity to have a few goes. First one got it over my head and I dropped it and ended up in the middle of it hah, luckily that went around me and didn't crush my head I guess. Think we need a bigger area to throw it around.

Only videoed one set of squats today so will post that up when I wake up from a nap :shifty:

[drizzt]

18.12.11 - Smolov Base/Smolov Jr, W2/D4

104.2 today.

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @60kg
  1 x 5 @ 100kg
  1 x 3 @ 130kg
  1 x 3 @ 155kg
  1 x 1 @ 180kg
  Working
  6 x 3 @ 197.5kg (b)
  
• Bench
  Warmups
  bar
  1 x 6 @ 60kg
  1 x 3 @ 90kg
  1 x 1 @ 115kg
  Working
  8 x 3 @ 130kg
  3 x 2 @ 130kg

Comments

• Bit of a fail today! Lower back was feeling quite inflamed before the session, and as the working sets went on the pressure on the lower back got worse and worse. Could feel it was quite swollen to the touch.
  The sets were actually going ok, but I did wonder how it would hold out in the latter sets. Found out as I descended for the first rep of set 7! On my way down, about halfway I just got intense cramp in the lower back, didn't even attempt to control it the rest of the way just put it down onto the pins and got out.
  Thought briefly about giving it another crack, but knew the same thing would happen, so we went off to get some lunch.
  
• Came back from lunch, thought we'd do bench before trying squats again. These were going ok... up until about set 8 where I hit another wall :roll:
  I had another 6 reps to make up, so instead of trying to get 2 sets of 3 out, I made it 3 sets of 2. Almost failed a couple of times again, but was glad to get all of the reps out.
  
• Now I had the best of intentions to finish the last 4 sets of squats, but as soon as I started trying to warm up with the bar again, the lower back begun to flare up something chronic. I knew at this point any further attempts would just result in failure, so figured we'd cut the session there (even before doing our usual assistance) and come back at the next session with a vengeance.
  The brother also had a tough day in the office, failing on a few of his sets and taking a break to lose some of last night's dinner, maybe it was contagious?
  I think for me, it comes down to a poor diet for the past couple of days. Didn't really eat much after yesterday's session, in fact all since Friday night I think I just had a foot long sub and some finger food at a leaving party. I definitely think this contributed to my poor recovery. Live and learn!

Will be back on Tuesday for the last week of the programs, and I'll crush it.

[OnlyHuman]

Stink bro... Never mind tho. Have to have one off day once in a while.

Lots of food & sleep with some foam rolling and mobility work to get the blood moving around will see you smashing big numbers once again

[drizzt]

Thanks OH, yeah I don't think I've failed a squat for a while apart from sets I haven't attempted (once in Smolov Intense and once in the 5 x 5), but yeah I definitely think it's my own fault here not eating as much as I should to fuel the engine. Will eat and rest over the next couple of days and get back into it :nod:

[drizzt]

Here are a couple sets from the weekend:

[drizzt]

20.12.11 - Smolov Base/Smolov Jr, W3/D1

103.6 today.

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 6 @ 100kg
  1 x 4 @ 125kg
  1 x 2 @ 150kg
  Working
  4 x 9 @ 170kg (b)
  
• Bench
  Warmups
  bar
  1 x 6 @ 60kg
  1 x 5 @ 80kg
  1 x 2 @ 100kg
  Working
  6 x 6 @ 110kg
  
• Band Pushdowns superset with Seated Rows
  3 x 25 @ yellow band & 3 x 12 @ 60kg
  
• Standing Calf Raises
  3 x 50 @ 60kg

Comments

• Squats were ok, didn't feel too powerful today though. Had a real shitter of a day and I think that shone through in the work output.
  Sets 2 and 3 of the working weights felt pretty good though, but 1 and 4 were a bit suspect.
  
• Bench wasn't bad, first 4 sets were pretty damn quick, last couple ran into some grinders on the final reps but all good. Actually the 2nd to last rep was the toughest on the final set, and from there I usually lose it for the remaining rep mentally, but came back hard and nailed it easier than the one before it, so stoked I've shown the ability to do it. Now I just need to remember how I did it :shifty:
  Also quickly tried the Titan RAM right after my final set. Was completely buggered, and went immediately from racking to putting on the RAM back to the bench, but still managed to shoot two really fast reps out at the same weight. I reckon if I got used to it, could probably eek a good 15kg or so out of it. Definitely feel it very quick off the chest.
  
• Usual circuit. Getting pretty serious with the calves (50 reps @ 40kg used to be all we could do before we'd cramp up), and the bands were surprisingly tough today.

On the home stretch now, just 3 sessions to go. 5 x 7 @ 180kg on Thursday. Video to come soon.

[drizzt]

Sets 1 & 4 of squats, and set 6 of bench:

[drizzt]

22.12.11 - Smolov Base/Smolov Jr, W3/D2

104.2.

• Squats (sets, reps, weights)
  Warmups
  bar
  1 x 8 @ 60kg
  1 x 6 @ 100kg
  1 x 4 @ 130kg
  1 x 2 @ 160kg
  Working
  5 x 7 @ 180kg (b)
  
• Bench
  Warmups
  bar
  1 x 5 @ 60kg
  1 x 3 @ 105kg
  Working
  7 x 5 @ 117.5kg
  
• Circuit
  Yellow Band Pushdowns x 25
  60kg Calf Raises x 50
  Full-stack Face Pulls x 15
  Repeat 3x, no rests.

Comments

• Squats were awwwesome today, everything clicked, felt like I coulda gone 10 in each set ('cept maybe the last :shifty:).
  All working reps were full on deep, got a good side view so watch the video and judge for yourself. The very last rep was probably the only slightly dodge one, and that's because the camera man was yelling arnie quotes which had me giggling a little, heh... hard to hold that tightness.
  
• Bench was pretty good, started slow, got really good for sets 3-6, and then set 7 got hard again, just lost tightness and arch. Ah well got through it, no failure. I look back to a couple of weeks ago doing the same reps with 110 and it was probably just as hard, if not harder back then, so it's awesome to see how this has improved. Probably like hammering the squats, improvements come from technique just as much as strength (although I'm sure that comes too).
  
• Usual circuit to finish, man these bands seem to be getting harder! Calves are awesome though feel like they're going to rip off my leg when doing the raises.

Two more sessions! :jive: Video to follow shortly...

[drizzt]

Sets 1 and 5 of Squats, and set 7 of Bench. Apologies for low video qual, we were training in the dark pretty much:

[steak]

squats lookin fast and smooth bro :clap:

[Phedder]

Phwarrrr, deep and fast, and to think that was your max 8 or 9 months back :clap:

[drizzt]

squats lookin fast and smooth bro :clap:

Cheers big guy! Last couple of reps were a bit shady, but you can probably hear my bro call out from behind the camera "2 moaar, 2 moaar" in an Arnie voice.

Inside joke, makes me imagine Pumping iron where he's spotting Ed Corney squatting, Arnie says "Come on, lets get serious. 2 moar... and flex when you come up" - Ed says "Gad DAYUM".

Long story short it makes me laugh which is no good for keeping the air in my gut :pfft:

Phwarrrr, deep and fast, and to think that was your max 8 or 9 months back :clap:

Thanks Phed. Yeah heck even before starting the program I think I just managed to eek an ugly triple or something out at this weight, so good to be repping this weight with ease. I still looked at 4pps before the first set and was daunted, maybe today's session has kinda lessened the fear a bit now though. Hopefully 180 is my new 140.

Out of interest's sake, here is my test day on Jan 1st, where I failed 185, and then hit it 2nd attempt:

Almost exactly a year ago, but that max didn't change for at least 4-5months from there (until after my first Smolov Base) - failed 190 in March.

Also interesting to note that the dead and bench have barely moved :pfft:

[M.T]

Damn you looked way too much like Luke then with you chicken legs and kina . Don't think I ever saw that vid interdasting. Good progress thus far beh