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Old 12-05-2012, 02:03 AM   #911
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Oh goodness my back hurts from reading,NICE deads!

Does anyobe sleep around here?
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Old 12-05-2012, 10:28 AM   #912
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Quote:
Originally Posted by ravimolasaria View Post
Smolov Switching Microcycle
Day 03 : Squat

Warm up Sets
BAR*10*01 set
135*10*01 set
225*08*01 set
315*06*01 set

Working Set(s)
320*02*12 sets
Was supposed to do Box Squats ... No boxes / alternate arrangement available in gym so converted it to "Ass to the Grass" squats as wt. felt easy on back ...
What does "Switching" mean in context of the microcycles? 12 doubles as deep as the Titanic is awesome Ravi! Too bad you were not able to Box Squat but ya gotta do what ya gotta do.
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
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Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 520 lbs
Total: 1310 Lbs
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Old 12-05-2012, 04:51 PM   #913
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Originally Posted by ravimolasaria View Post
"Ass to the Grass" squats as wt. felt easy on back ...
Good to hear
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Old 12-06-2012, 12:54 AM   #914
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Originally Posted by EliteDreams View Post
Oh goodness my back hurts from reading,NICE deads!
Does anyobe sleep around here?
thanks EliteDreams ...

Quote:
Originally Posted by Squatter View Post
What does "Switching" mean in context of the microcycles? 12 doubles as deep as the Titanic is awesome Ravi! Too bad you were not able to Box Squat but ya gotta do what ya gotta do.
"Switching" in Smolov is actually sort of deload period where emphasis is on speed rather wt. You are not supposed to use more than 60% of your 1RM for reps. For 1RM, there is negative movement only. Have a look at this link.

Smolov Squat Routine

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Good to hear
thanks BTB .. keep motivating sir ...
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Old 12-06-2012, 01:23 AM   #915
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Originally Posted by ravimolasaria View Post
Smolov Switching Microcycle
Day 03 : Squat

Warm up Sets
BAR*10*01 set
135*10*01 set
225*08*01 set
315*06*01 set

Working Set(s)
320*02*12 sets
Was supposed to do Box Squats ... No boxes / alternate arrangement available in gym so converted it to "Ass to the Grass" squats as wt. felt easy on back ...
Great work! 12 double working sets as a deload
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Old 12-07-2012, 02:42 AM   #916
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Great work! 12 double working sets as a deload
thanks HT ...
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Old 12-07-2012, 03:03 AM   #917
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Smolov Switching Microcycle
Day 04 : Squat

Starting Sets
BAR*10*01 set
135*08*01 set
225*06*01 set
315*04*01 set
405*02*01 set
445*01*01 set

Working Set(s)
475*01*1 set [Downward motion very easy ... upward motion ]

followed by 3 set of Leg extensions ...
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Old 12-07-2012, 03:27 AM   #918
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475*01*1 set - huge squat Ravi.
getting closer to that 500lb squat
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Old 12-07-2012, 07:37 AM   #919
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475*01*1 set - huge squat Ravi.
getting closer to that 500lb squat
thanks Alan ... and best part is that during downward motion, it felt very comfortable ...
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Old 12-07-2012, 09:24 AM   #920
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Strong squatting Rav!
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!!!MY HEAD HURTS!!!
My Training Log
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