“I Dont Know Squat” Log

[markievicz]

New training goals ,

A few month ago , Hazzard kindly suggested to me that I have a look at Smolov , at the time it didn’t suit to start it so I put it on the long finger .
But I think I am ready to give it a good run.

Starting 1RM lifts

Squat – 165kg / 363lbs
DL - 190Kg / 418lbs
Bench – 135Kg / 297lbs

Ill follow the template as closely as I can, but for obvious reasons I wont be in the gym in the evenings or weekends , so some recovery times will be shorter than ideal.

As the next competition I will do is not till November
( National Push / Pull Champs ) it gives me lots of time to get my squat number up to a more respectable one , and ill hope for similar carryover to my DL that Hazzard got…

Ill get some upper work in at the end of each session if I have any time/will left!
Will keep this to stuff like bench , GCBP , chins, pull ups , rows , clean and press


Today is the first session…
Let the fun begin!

[markievicz]

Introductory Microcycle

Day 1


Squats
3 x 8 - 107.5kgs
1 x 5 - 115kgs
2 x 2 - 125kgs
1 x 1 - 132.5kgs

CGBP
5 x 5 - 100kgs

WGPU
3 x 6

SS with

Hanging Straight Leg Raise
3 x 15

Notes
some "introduction"
higher rep work was tough ,
same tomorrow - cant wait

[BendtheBar]

In for epic journey!

[big_swede]

Nice! In for this!

[J_Byrd]

should be fun. To me this always looked like a brutal program.

[JTurner]

Nice start, smolov looks pretty damn brutal but should be worth it.

[Kuytrider]

Love the log title and good luck with Smolov. Have thought about it but since 5 x 3 is brutal, I can't imagine what 10x3 after 3 other heavy days would be like. It's a manmaker though and when you get through this, your squat will be awesome (as well as everything else). I imagine you're going off 90% rather than 100%? Apparently, that's a key to surviving the cycle

[markievicz]

Originally Posted by BendtheBar

In for epic journey!

Originally Posted by big_swede

Nice! In for this!

Originally Posted by J_Byrd

should be fun. To me this always looked like a brutal program.

Originally Posted by JTurner

Nice start, smolov looks pretty damn brutal but should be worth it.

thanks guys - im looking forward to the pain!

Originally Posted by Kuytrider

Love the log title and good luck with Smolov. Have thought about it but since 5 x 3 is brutal, I can't imagine what 10x3 after 3 other heavy days would be like. It's a manmaker though and when you get through this, your squat will be awesome (as well as everything else). I imagine you're going off 90% rather than 100%? Apparently, that's a key to surviving the cycle

i actually am starting off 100% ,

jump straight into the deep end and swim i say !

[Squatter]

Awesome Maxes there mark. I think your squat is very respectable. It won't be long before it is to 4 PPS. Daddy Power FTW!!

[MikeM]

Nice one Mark! You'll do well. I think you will swim, although I'd be seriously concerned with the "currents" you've chosen to overcome! Still, you are butt strong, so here we go.