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Old 05-29-2012, 08:20 AM   #121
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Awesome work. If Smolov does nothing else it gives you mental toughness. You're smashing it.

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Old 05-29-2012, 08:31 AM   #122
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Awesome work. If Smolov does nothing else it gives you mental toughness.
LtL
i would 100% agree with this.


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You're smashing it.

LtL
not so much this
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Old 05-29-2012, 09:21 AM   #123
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Originally Posted by markievicz View Post
Smolov Base Microcycle

Week 2

Squats
7 x 5 - 142.5kgs

as a lead up to the required reps for today i did
1 x 20 - Bar
1 x 10 - 60kgs
1 x 5 - 100kgs
2 x 2 - 120kgs

Hanging Straight Leg Raise
4 x 15 - BW

Notes
tough session , but got through it all the same.....
just about
awesome squats mark ... 7 sets of 310+lb ... beast mode
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Old 05-29-2012, 01:02 PM   #124
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Really strong squatting, thats a heavy 7x5, more to come? Getting some quality upper work in too.
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Old 05-29-2012, 10:57 PM   #125
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Some really strong and brutal sessions Mark. Sucks about the assistance work though, as long as the main lifts are still moving I wouldn't worry to much!
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Old 05-30-2012, 12:31 AM   #126
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I wouldn't be in the least bit worried about the assistance exercises for now. You're investing some time in a major lift and when it's all said and done, I reckon you'll fly back up in those lifts. Also, sessions will probably feel a lot easier after Smolov!
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Old 05-30-2012, 07:30 AM   #127
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awesome squats mark ... 7 sets of 310+lb ... beast mode
thanks Ravi , pushing hard to get the numbers up.

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Really strong squatting, thats a heavy 7x5, more to come? Getting some quality upper work in too.
yeah the focus is to get the squat up to a respectable standard and if i can keep the upper body around the same level that would be great,

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Some really strong and brutal sessions Mark. Sucks about the assistance work though, as long as the main lifts are still moving I wouldn't worry to much!
thanks mab

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I wouldn't be in the least bit worried about the assistance exercises for now. You're investing some time in a major lift and when it's all said and done, I reckon you'll fly back up in those lifts. Also, sessions will probably feel a lot easier after Smolov!
well this is it , i guess i cant have it every way.
the focus at the start was to get the 1RM up on th esquat so i just have to stay the course now.
if i can keep the bench at 130kg then ill focus on that and the deadlift for August through October
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Old 05-30-2012, 07:34 AM   #128
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Smolov Base Microcycle

Week 2


Squats
10 x 3 - 150kgs


as a lead up to the required reps for today i did
2 x 8 - 60kgs
1 x 5 - 100kgs
1 x 2 - 120Kgs
1 x 2 - 140kgs

Hanging Straight Leg Raise
4 x 15 - BW

Notes
only got 2 on the 5th set , lost the third by going forward, all the rest were fine , tough but fine.
i was thinking that i am well happy with the progress so far.
in my last(first) competition my best squat was 155kg , now i just did 150kg for 3 reps , 10 sets.
its apparenty 90% of my starting 1RM.
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Old 05-30-2012, 07:44 AM   #129
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Awesome work buddy.

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Old 05-30-2012, 03:46 PM   #130
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in my last(first) competition my best squat was 155kg , now i just did 150kg for 3 reps , 10 sets.
its apparenty 90% of my starting 1RM.
Rock solid progress.
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