“I Dont Know Squat” Log

[ravimolasaria]

great going Mark ... today is FRIDAY ... we are waiting ...

[Hazzard]

BEAST MODE. Can't wait to hear about you smashing it mate, you'll be amazed how easy the weight feels.

[markievicz]

just back from gym

write up on the way

[markievicz]

Smolov Intense Microcycle

FINAL DAY 1RM Test


Squats
sets-reps-weight

1 - 10 - 60kgs
1 - 5 - 100kgs
1 - 3 – 120kgs
1 - 1 – 130kgs
1 - 1 – 140kgs
1 - 1 – 150kgs
1 - 1 – 160kgs
1 - 1 – 170kgs
1 - 1 – 180kgs
1 - 1 – 185kgs
1 - 1 – 190kgs
1 - 1 – 195kgs / 429lbs
0 - 1 – 200kgs / 440lbs


195kgs / 429lbs

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200kgs / 440lbs – Failed attempt , said I would throw this up so you guys can help point out where it all went wrong!

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Notes

Really happy with how the test went today. Earlier in the week I wanted 190kgs so to get another 5kg on that was great.
Cant complain too much about the 200kg miss , it’s a new target for me to work toward .

All in all I have added 30kgs to my 1RM using this program. I couldn’t recommend it enough.
It’s the toughest program I have ever done , I am worn out and broken down from it…..but I don’t care. I have a new 1RM of 195kg and that’s all that counts for me.

[RobMoriRB]

Solid Testing day.....keep it up and cant wait till your next test day

[MikeM]

AWESOME Squats!!

Man, a couple more head slaps before and you'd have had that 440!

[BendtheBar]

All in all I have added 30kgs to my 1RM using this program.

Darn solid work! You stepped it up and turned into a machine. Well done. The hardest part of progress most times is the mind, and you took control of that with this program.

[Kuytrider]

Just to echo what Steve said, you've turned it up a level or two. Now you know what real balls out training is, other programs won't feel so bad!
Well done on the 195kg, that's a serious lift and would make you the best squatter I've seen in my gym I've not seen anyone do more than 190kg and that's the only time I've seen more than 160kg!

So, you wouldn't recommend death by Smolov to me then
A hard earned 30kg.

[JTurner]

Wow, that is some awesome squatting and well deserved PR's.

[markievicz]

Originally Posted by RobMoriRB

Solid Testing day.....keep it up and cant wait till your next test day

thanks Rob

Originally Posted by MikeM

AWESOME Squats!!

Man, a couple more head slaps before and you'd have had that 440!

haha , yeah maybe so ,

Originally Posted by BendtheBar

Darn solid work! You stepped it up and turned into a machine. Well done. The hardest part of progress most times is the mind, and you took control of that with this program.

i agree with you here steve , im delighted with a 30kg+ to my 1RM but smolov did more than that for me ,
a quote from LtL earlier in my log sums it up for me

Originally Posted by LtL

If Smolov does nothing else it gives you mental toughness.
LtL

Originally Posted by Kuytrider

Just to echo what Steve said, you've turned it up a level or two. Now you know what real balls out training is, other programs won't feel so bad!
Well done on the 195kg, that's a serious lift and would make you the best squatter I've seen in my gym I've not seen anyone do more than 190kg and that's the only time I've seen more than 160kg!

So, you wouldn't recommend death by Smolov to me then
A hard earned 30kg.

i sure would buddy , but maybe start with your own advice and go 90% of 1RM ,
next time i do this program ill definately be doing that!

Originally Posted by JTurner

Wow, that is some awesome squatting and well deserved PR's.

thanks JT , its a great program , i know you are looking at your squat more closely lately , if you decide to give this a run then give me a shout and i will send you on the excel sheet