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-   -   “I Dont Know Squat” Log (http://www.muscleandbrawn.com/forum/showthread.php?t=9843)

markievicz 05-02-2012 03:58 AM

“I Dont Know Squat” Log
 
New training goals ,

A few month ago , Hazzard kindly suggested to me that I have a look at Smolov , at the time it didn’t suit to start it so I put it on the long finger .
But I think I am ready to give it a good run.

Starting 1RM lifts

Squat – 165kg / 363lbs
DL - 190Kg / 418lbs
Bench – 135Kg / 297lbs

Ill follow the template as closely as I can, but for obvious reasons I wont be in the gym in the evenings or weekends , so some recovery times will be shorter than ideal.

As the next competition I will do is not till November
( National Push / Pull Champs ) it gives me lots of time to get my squat number up to a more respectable one , and ill hope for similar carryover to my DL that Hazzard got…

Ill get some upper work in at the end of each session if I have any time/will left!
Will keep this to stuff like bench , GCBP , chins, pull ups , rows , clean and press


Today is the first session…
Let the fun begin!

markievicz 05-02-2012 07:28 AM

Introductory Microcycle

Day 1


Squats
3 x 8 - 107.5kgs
1 x 5 - 115kgs
2 x 2 - 125kgs
1 x 1 - 132.5kgs

CGBP
5 x 5 - 100kgs

WGPU
3 x 6

SS with

Hanging Straight Leg Raise
3 x 15

Notes
some "introduction"
higher rep work was tough ,
same tomorrow - cant wait

BendtheBar 05-02-2012 07:51 AM

In for epic journey!

big_swede 05-02-2012 08:14 AM

Nice! In for this!

J_Byrd 05-02-2012 08:46 AM

should be fun. To me this always looked like a brutal program.

JTurner 05-02-2012 09:34 AM

Nice start, smolov looks pretty damn brutal but should be worth it.

Kuytrider 05-02-2012 10:12 AM

Love the log title and good luck with Smolov. Have thought about it but since 5 x 3 is brutal, I can't imagine what 10x3 after 3 other heavy days would be like. It's a manmaker though and when you get through this, your squat will be awesome (as well as everything else). I imagine you're going off 90% rather than 100%? Apparently, that's a key to surviving the cycle :D

markievicz 05-02-2012 10:43 AM

Quote:

Originally Posted by BendtheBar (Post 237936)
In for epic journey!

Quote:

Originally Posted by big_swede (Post 237942)
Nice! In for this!

Quote:

Originally Posted by J_Byrd (Post 237953)
should be fun. To me this always looked like a brutal program.

Quote:

Originally Posted by JTurner (Post 237968)
Nice start, smolov looks pretty damn brutal but should be worth it.

thanks guys - im looking forward to the pain! :D

Quote:

Originally Posted by Kuytrider (Post 237990)
Love the log title and good luck with Smolov. Have thought about it but since 5 x 3 is brutal, I can't imagine what 10x3 after 3 other heavy days would be like. It's a manmaker though and when you get through this, your squat will be awesome (as well as everything else). I imagine you're going off 90% rather than 100%? Apparently, that's a key to surviving the cycle :D

i actually am starting off 100% ,

jump straight into the deep end and swim i say !

Squatter 05-02-2012 05:03 PM

Awesome Maxes there mark. I think your squat is very respectable.:) It won't be long before it is to 4 PPS. Daddy Power FTW!!

MikeM 05-03-2012 12:48 AM

Nice one Mark! You'll do well. I think you will swim, although I'd be seriously concerned with the "currents" you've chosen to overcome! Still, you are butt strong, so here we go.


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