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Old 01-04-2013, 07:49 AM   #1081
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Originally Posted by markievicz View Post
Nice work Ravi ,
Good to see that shoulder is almost 100%
What is the plan for bench once you are good to go?
By the way , 345x2 while checking…. STRONG!
thanks Alan ... right now there is no priority other than this Squat program. I just love this program. I just can't thank you enough for introducing me to this program.

If everything works out to be fine, will try to do a Smolov for bench ... It's almost 7 months since I've done a proper bench session. Before Injury I was doing 350-360 bench sessions. Will be starting same Smolov program for Bench by taking 325 (my last PL meet bench) as my 1RM. Hope to get my bench to 365+ by the end of program ...
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Old 01-04-2013, 07:54 AM   #1082
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That squat cycle is nasty, you have to me a little insane to do it.....GOOD FOR YOU haha
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Old 01-04-2013, 09:35 AM   #1083
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Originally Posted by ravimolasaria View Post
thanks Alan ... right now there is no priority other than this Squat program. I just love this program. I just can't thank you enough for introducing me to this program.

If everything works out to be fine, will try to do a Smolov for bench ... It's almost 7 months since I've done a proper bench session. Before Injury I was doing 350-360 bench sessions. Will be starting same Smolov program for Bench by taking 325 (my last PL meet bench) as my 1RM. Hope to get my bench to 365+ by the end of program ...
Good luck Ravi.
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Old 01-04-2013, 10:09 AM   #1084
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Originally Posted by ravimolasaria View Post
Smolov Intense Microcycle
Squat : Day 10

Warmup sets
BAR*10*01 set
135*08*01 set
225*06*01 set
315*04*01 set

Working Sets
320*03*01 set
365*04*01 set
410*05*03 sets
410*04*02 sets
410*02*01 set

Exhausted ... Squat & Leave ...
Your going to have just as much progression on the bench program as you did this squat program Ravi - I guarantee it!!

I hope you can get some vids again soon as I sure enjoyed watching you squat the last time you did vids.
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Old 01-04-2013, 11:19 AM   #1085
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Originally Posted by J_Byrd View Post
That squat cycle is nasty, you have to me a little insane to do it.....GOOD FOR YOU haha
thanks JB ... keep motivating ...

Quote:
Originally Posted by BendtheBar View Post
Good luck Ravi.
thanks BTB ... Keep motivating sir ... May be I will try to start the Bench program from tomorrow only as I don't have any actual brutal smolov session left. Two session where I'm supposed to do 12 reps with 430 and one session below 400. Also initial Smolov sessions are comparatively easy in terms of reps and volume ... I'm having a state level meet most probably in May (exact dates are yet to be announced). Smolov is for 13 weeks, so if I start it now I will be able to finish it by 1st week of May.

Quote:
Originally Posted by Squatter View Post
Your going to have just as much progression on the bench program as you did this squat program Ravi - I guarantee it!!
I hope you can get some vids again soon as I sure enjoyed watching you squat the last time you did vids.
thanks super Jim ... Will try my best ... vids will be coming from next week.
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Old 01-04-2013, 12:51 PM   #1086
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Originally Posted by ravimolasaria View Post
thanks Alan ... right now there is no priority other than this Squat program. I just love this program. I just can't thank you enough for introducing me to this program.

If everything works out to be fine, will try to do a Smolov for bench ... It's almost 7 months since I've done a proper bench session. Before Injury I was doing 350-360 bench sessions. Will be starting same Smolov program for Bench by taking 325 (my last PL meet bench) as my 1RM. Hope to get my bench to 365+ by the end of program ...
I kinda thought you would stay with smolov style. It suits you very well.

One thing ill add here is to think about what way you will squat once you have a new 1RM.....

Last thing you want is to drop back to 1 day a week and lose some of your hard earned gains
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Old 01-04-2013, 05:15 PM   #1087
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Killing it Ravi. Great progress. No doubt bench numbers will fly past old levels too. Squats are like the tide and seem to raise all boats is my experience.

Crush it in May.
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Old 01-05-2013, 12:48 AM   #1088
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Originally Posted by markievicz View Post
I kinda thought you would stay with smolov style. It suits you very well.
One thing ill add here is to think about what way you will squat once you have a new 1RM.....
Last thing you want is to drop back to 1 day a week and lose some of your hard earned gains
thanks Alan ... Yes you are right ... Will try to maintain squat 2 days a week ... So it will be like 3x bench+assistance , 2x Squat+assistance and
1x back or DL ... lets see ...

Quote:
Originally Posted by MikeM View Post
Killing it Ravi. Great progress. No doubt bench numbers will fly past old levels too. Squats are like the tide and seem to raise all boats is my experience.
Crush it in May.
thanks Mike ...
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Old 01-05-2013, 01:27 AM   #1089
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Smolov for Bench
Smolov Introductory Microcycle

taking 325 lbs (my last meet bench) as my 1RM
Warm Up
3 sets of light OHP work then to bench ...

BAR*15*01 set
135*15*01 set

Working Sets
210*08*03 sets
230*05*01 set
245*02*02 sets
260*01*01 set

followed by bent arm pullover @60, 70, 80, 90, 100
everything felt easy ...
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Old 01-05-2013, 01:33 AM   #1090
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Great work Ravi!
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