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Old 05-09-2012, 07:21 AM   #31
markievicz
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Originally Posted by BendtheBar View Post
Small babies are great times to bulk.

Well done. Solid effort.
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Originally Posted by Kuytrider View Post
This looks like leg trembling fun Now update your log more often you lazy sod

So the plan is to do 3 x squat rather than the crushing 4 x squats? Great work thus far. Looking forward to seeing your account of Smolov Terror
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Nice day Mark, this should be a fun experience for you!
thanks for stopping by fellas ,
enjoying it so far
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Old 05-09-2012, 07:32 AM   #32
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Smolov
Introductory Microcycle

Week 2


Squats
1 x 3 - 140kgs


as a lead up to the required reps for today i did
1 x 8 - 60kgs
1 x 6 - 90kgs
1 x 3 - 110kgs
2 x 2 - 120kgs


Pendlay Row
5 x 5 - 70kgs

Ez Bar Preacher Curls
3 x 10 - 30kgs
Weighted Crunch
3 x 15 - 65kgs



Notes
happy with the triple at 140kg , it was a nice battle on the third , the first two were smooth enough

Next up is Fridays battle , where ill do it for 5 and that will be the introduction over
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Old 05-09-2012, 09:14 AM   #33
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This is going to get good!
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Old 05-09-2012, 11:48 AM   #34
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Great work Mark. I'm learning all over again in my training how humbling high reps can be.
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Old 05-09-2012, 12:18 PM   #35
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Heeheehee, are your legs ready for the pain?

It's mental as much as physical and I've no doubt you have both covered. Will you be taking rows out of the equation on the main weeks? Might be an idea to spare your back from more punishment.
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Old 05-09-2012, 01:50 PM   #36
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This is going to get good!
It's already good!! 308 lb squats are a great "introduction"
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Old 05-09-2012, 01:54 PM   #37
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I like that this is still only the intro, plenty more to come. Nice work so far.
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Old 05-09-2012, 03:29 PM   #38
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BEAST. Have fun with the last intro cycle day and that big set of five! Sets the tone for what's to come...
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Old 05-10-2012, 04:20 AM   #39
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Looking forward to see how this pans out. Having seen Hazz's Smolov sessions I foresee bar bruises on your back, large amounts of DOMS and a bigger squat.

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Old 05-10-2012, 05:42 AM   #40
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Originally Posted by BendtheBar View Post
This is going to get good!
if by good you mean painful then i agree

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Originally Posted by tank View Post
Great work Mark. I'm learning all over again in my training how humbling high reps can be.
so so true! anything more than 5 and im gasping for air!

Quote:
Originally Posted by Kuytrider View Post
Heeheehee, are your legs ready for the pain?

It's mental as much as physical and I've no doubt you have both covered. Will you be taking rows out of the equation on the main weeks? Might be an idea to spare your back from more punishment.
they are already in pain!
gonna try kepp some upper body work going - will play it by ear and see how i feel each session.

Quote:
Originally Posted by Squatter View Post
It's already good!! 308 lb squats are a great "introduction"
thanks Jim , just trying to catch you up!

Quote:
Originally Posted by JTurner View Post
I like that this is still only the intro, plenty more to come. Nice work so far.
thanks JT - i hope you are right!


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Originally Posted by Hazzard View Post
BEAST. Have fun with the last intro cycle day and that big set of five! Sets the tone for what's to come...
i like how everytime you post in here i get a little more fear for what is to come!
bring it on !!


Quote:
Originally Posted by LtL View Post
Looking forward to see how this pans out. Having seen Hazz's Smolov sessions I foresee bar bruises on your back, large amounts of DOMS and a bigger squat.
LtL
and thats what its all about!
the end justifies the means
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