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Old 06-25-2013, 07:42 AM   #31
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Solid training Soldier. Keep at it and stay healthy brother!!
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Old 06-25-2013, 06:50 PM   #32
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Stay healthy indeed.

Smolov base mesocycle day 1 today, along with a little upper body work. Every day that I squat I will also do a little upper body work to try to build myself back up. It was NOT an easy day. None of the days of Smolov will be easy, but nothing worth doing is. That being said, I'm honestly not looking forward to this.

But a 500 raw squat at 220 bodyweight...That's something I'm looking very much forwards to.

Squat-
45x5
45x5
135x3
185x3
225x3

Add belt and wraps-
270x9
270x9
270x9
270x9

Pushups from blocks-
5 sets of 10

Curls-
45x10
45x10
45x10

My biceps get tired very easily, and get all crampy when I don't train them. I need to do more pushups, and I need to do more curls, so...that's what I did.
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Last edited by Soldier; 06-25-2013 at 06:53 PM.
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Old 06-27-2013, 05:46 PM   #33
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Starting to pick up steam. Every set, every rep, every time I set my feet and take my breath, every time I wrap my knees, every time I lace up my chucks is another step towards 500.

Squat-
45x5
135x5
185x5
225x3

Add belt and wraps-
290x7
290x7
290x7
290x7
290x7

No upper body work today. I did a quick upper body session yesterday in the gym. It's a good thing I did, because I'm shot. The last 2 sets of squats just killed me, and every single day of this program is harder than the last.

Still motivated, it just took a little longer to get myself going today. More videos, more caffeine, more hydration to keep me going is how this is all going to go down.
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Single ply gym PR's at 242-
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Old 06-27-2013, 06:41 PM   #34
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Great Workout man... Nice Squats
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Old 06-29-2013, 02:08 PM   #35
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500 @ 220 would be tremendous.
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Old 06-29-2013, 02:52 PM   #36
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Quote:
Originally Posted by Soldier View Post

Add belt and wraps-
290x7
290x7
290x7
290x7
290x7
Man, that's got to hurt.

Kudos!
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Old 06-29-2013, 03:26 PM   #37
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Nice squatting!
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Old 06-29-2013, 03:27 PM   #38
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Thanks all. I'm definitely seeing how people are adding tons of weight to their squat with this program. I binged on pizza last night. It's not going to help me with my weight loss, but I needed it to help me get through today and tomorrow.

The wife and I went out to the lake to hang out with some of her friends today. I had some beers and burgers and also got very hot, so I'm going to take some time to sober up and rest before I train today.

I'm not looking forward to it, but that's how this program is. High frequency, high intensity. My hamstrings and glutes are pretty fried, but I'll do what I have to do to get through it.
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Single ply gym PR's at 242-
555, 435, 525, 1515
Goals-
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Old 06-29-2013, 08:02 PM   #39
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New developments today in the wild world of squatting. First up, I'm moving my stance even closer. It doesn't "feel" as powerful at the top, but at the bottom it's much more comfortable. It's unpredictable though, and I'll need to do a lot of work to establish a groove with this stance and make sure I stay in it as the weight increases.

Second development; I'm not going to be using wraps anymore for the rest of this cycle. I get a LOT out of my wraps, especially on sets with higher reps. I've become very good at leaning into my wraps at the bottom and using them to pop me up, even when they are wrapped really loose. I reentered my max for Smolov as 345 and the numbers look good. Still extremely challenging, but doable with no wraps.

Squats-
45x5
45x5
135x5
225x3

Add wraps and belt-
275x3
315x5
315x5
315x5
315x5

No wraps, no belt-
275x5
275x5
295x5

275 was a good weight for the completely raw sets of 5, but I knew I had enough in me to get 295 there at the end. My more narrow stance shifted the focus of the lift from my hamstrings to a more balanced focus on my whole lower body. This is good because my hamstrings tend to get fried when I squat a lot, and I really want to build more quad strength anyways.

I'm feeling good, and feeling confident about my plan. Tomorrow I'll squat hard again, then in 3 more weeks I'll have completed the cycle and retested my max, then while I do the switching cycle I'll be going completely carb-less for another quick 10lb cut before going on to the second heavy cycle of Smolov. Hopefully by shifting my focus back and forth between cutting and getting stronger I'll be able to effectively do both at the same time. I haven't really put numbers on this whole thing, but if I'm squatting more than I am now at the end of this while also cutting weight then I'll be satisfied.

Eventually, though, I WILL squat 500 at under 220.
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Single ply gym PR's at 242-
555, 435, 525, 1515
Goals-
Win.
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Old 06-30-2013, 04:29 PM   #40
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Wow, you are a glutton for punishment. Are you going to ditch the belt as well for the rest of the cycle? I reckon a totally raw Smolov cycle would be murder...but be an incredible core and lower back strengthener.
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