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Old 05-02-2012, 03:58 AM   #1
markievicz
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Default “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!
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Old 05-02-2012, 07:28 AM   #2
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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
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Old 05-03-2012, 07:52 AM   #3
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Smolov
Introductory Microcycle


Day 2


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

Pendlay Rows
5 x 5 - 70kgs

Hang Clean and Press
5 x 5 - 60kgs


Notes
went a bit better today which was a surprise considering i could barely walk to the gym.
wanted to get weighted dips in today but machine was taken so went with the hang clean and press.

weight goes up tomorrow so time to eat big
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Last edited by markievicz; 05-04-2012 at 08:38 AM.
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Old 05-04-2012, 07:44 AM   #4
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Smolov
Introductory Microcycle

Day 3


Squats
4 x 5 - 115kgs
1 x 3 - 125kgs
2 x 2 - 132.5kgs
1 x 1 - 150kgs (should have been 147.5kg but it was easier for me to just load 150!)

Bench
3 x 5 - 100kgs
1 x 3 - 100Kgs
2 x 2 - 110Kgs

BB Shrugs
5 x 3 - 140kgs

Hanging Straight Leg Raise
5 x 10


Notes
so far so tough!

for the next three days im supposed to do lunges - wont be in the gym so ill just stretch as much as i can and then crack on with week 2 from next tuesday.
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Last edited by markievicz; 05-04-2012 at 08:38 AM.
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Old 05-08-2012, 07:28 AM   #5
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Smolov
Introductory Microcycle

Week 2


Squats
2 x 2 - 140kgs


as a lead up to the required reps for today i did
1 x 8 - 60kgs
1 x 6 - 90kgs
1 x 5 - 110kgs
1 x 3 - 120kgs


BStrict Military Press
5 x 5 - 60kgs

WGPU
5 x 5 - total 25

Hanging Straight Leg Raise
3 x 15

HyerExtensions
3 x 8


Notes
i need food and sleep
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Old 05-09-2012, 07:32 AM   #6
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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 05-02-2012, 07:51 AM   #7
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In for epic journey!
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Old 05-02-2012, 08:14 AM   #8
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Nice! In for this!
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Old 05-02-2012, 08:46 AM   #9
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should be fun. To me this always looked like a brutal program.
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Old 05-02-2012, 09:34 AM   #10
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Nice start, smolov looks pretty damn brutal but should be worth it.
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