Jerod's Log

[sleepingdog]

Day two of smolov. Apparently the same as day one, but day three has an increase, so if I can figure something out with my neck I'll be in there shortly hitting the squats

Squats
220 3x8
235 1x5
250 2x2
270 1x1

Stiff legged deadlift + Shrug. I know I'm not supposed to be deadlifting during smolov, but I justified this as not going very heavy, and adding a shrug at the top.
225x5
225x5
225x5
225x5
225x5

Calf raises
225x5
225x5
225x5
225x5
225x5

Pullups
BWx5
BWx5
BWx5
BWx5
BWx4.5

That last one I felt something pull me head to the side, like a spasm. As the day progressed after that, my neck continued to get tighter and more painful. I woke up today completely unable to turn my head and in some of the most intense pain I've felt in a while. I may still head in for day 3 of smolov, I'm stoked about the program, and I think I might be able to grit my teeth through the sets since I don't need to look to the sides.

[BendtheBar]

Originally Posted by sleepingdog

That last one I felt something pull me head to the side, like a spasm. As the day progressed after that, my neck continued to get tighter and more painful. I woke up today completely unable to turn my head and in some of the most intense pain I've felt in a while. I may still head in for day 3 of smolov, I'm stoked about the program, and I think I might be able to grit my teeth through the sets since I don't need to look to the sides.

Hope this feels better tomorrow. I used to get things like that all the time when I was driving truck. Usually the next day it would feel better.

[sleepingdog]

The pain in my neck from last weeks pullups actually worked it's way to "nearly debilitating". My week was over at that point. In light of this, I have restarted Smolov this week, and having done the first three workouts, decided to bump the weight up 5lbs per set in the interest of reduced math. I.e. 225 vice 220, 275 vice 270. Also decided to stick to JUST the exercises outlined in the program.

The pain from my neck is still a dull ache at rest, but while working it was a non-issue.

Squats
225 3x8
240 1x5
255 2x2
275 1x1

[sleepingdog]

Yesterday just ran out of hours.. Never got around to posting.

Smolov intro cycle day 2
Squats
225 3x8
240 1x5
255 2x2
275 1x1

I know I'm working my legs well, thats not an issue. I do feel like I'm not accomplishing enough overall for my body by just doing these sets.I wish there was more guidance on whether I should be doing accessory work, or any other heavy lifts at the same time.

[sleepingdog]

Smolov intro cycle day 3
Squats
235 4x5
250 3x1
270 2x2
300 1x1

This was a more taxing leg workout, but it was still difficult to resist the urge to hit pullups, rows, or some sort of tricep movement just for maintenance. After a couple of weeks on this I feel like I will have neglected important movements for the sake of my squat max. I'm still pushing ahead though, but I'd love to hear from anyone who's done this program.

[BendtheBar]

Hope the training is going good.

[sleepingdog]

Thank you for reminding me to come back. To say the least, the training stopped. Spent a few months getting fat, not big, but fat. I was running smolov and just kept injuring myself. Injuries, full time school, kids, military obligations, and drama kept becoming excuses not to train. Just started back up a few weeks ago. It's amazing how far you can slip in just a couple of months, but I deserve every ounce of fat, and every lb of lifting lost for letting myself give up. I'm back at it, more motivated than ever. I'll post up a few workouts this week.

[sleepingdog]

1/27/13

Flat bench:
10x135
9x185
5x225
6x235
4x245
3x255
2x265
1x275

DB incline bench
10x75
8x80
8x85

Decline bench
10x185
8x205
6x225

Weighted dips
10x25lbs
10x25
10x25

Workout interruptus... I'm a slave to the clock.

[sleepingdog]

1/29/13

Squats
10x135
10x185
6x225
4x275
3x315

Leg press
10x400
8x420
8x440
5x500

Standing calf raise
12x335
10x355
10x400
10x400

Mason twist 12lb medicine ball, 3 sets of 15

Crunches on GHD, 25lb plate 3 sets of 20

Strict pullups 4x6

5 min on stationary bike, intervals, 30 secs up, 30 secs down.

Today "felt" good, but I can tell I'm still on the mend from this case of crud I'm getting over. Squats lacked confidence, energy dropped off fast, focus was not there. Tomorrow is a new day.

[BendtheBar]

Numbers are looking very good.