Tis Big_D again, with my like 30th journal. This time for the smolov squat program. For those of you who don't know what this is: http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

I will be doing this and some ME work on my bench. Here is the estimated plan: http://www.joeskopec.com/smolov.html with an estimated 1rm of 370. Yes not squatting during track owned my max, one of the reasons I'm doing smolov.

Yesterday was 4x9x265 and it was pretty tough, mainly because I don't usually do that many reps. Added some calves and RDL's and got the hell out of there. Today is bench, I just recently got 330 on bench, so my bench is getting dangerously close to my squat, something I'm hoping to remedy.

EDIT: Forgot to mention I came down with a head cold yesterday, so that should make things interesting.

Good luck, dude! Are you just doing the first three week cycle or the entire thing?

I hear ya on the getting sick part. Half of the people in my lecture halls seem to be diseased. I feel like I'm in some kind of incubation center.

6666 posts eh, you devil! I was going to do the whole thing.

Also, I'm going to have to push this back until monday, mainly because I'm even sicker today and I don't think I could get through a 5x7 >.> I hate to be a wimp as well but I don't think I could handle smolov being this sick >.> We'll see how I feel later today.

I think I'm going to go do it anyways. I'm sure no one would fault me for not doing lots of squatting when I'm sick, but I would feel like I wimped out. I'll probably go after my calculus exam, try to take my mind off of tests for a bit. Also anyone know if I should/can add any supplemental lifts? I added RDL and calves on monday, maybe mistakenly.

I think I'm going to go do it anyways. I'm sure no one would fault me for not doing lots of squatting when I'm sick, but I would feel like I wimped out. I'll probably go after my calculus exam, try to take my mind off of tests for a bit. Also anyone know if I should/can add any supplemental lifts? I added RDL and calves on monday, maybe mistakenly.
Mistakenly. :nod: The squats are enough for the legs -- the whole point is specialization after all. Hit the posterior chain hard for a while after you're done, while maintaining your new squat strength. For now, just do some bench, rows, etc. on the off days.

Also, if you're sick now, you might find that you just get sicker as you go through the routine. The program is supposed to be hella hard even for someone in great health and condition. All that squatting is going to going to take up a lot of your recovery ability and play hardball with your nervous system, so the immune system is likely not going to be able to operate at the top of its game.

Mistakenly. :nod: The squats are enough for the legs -- the whole point is specialization after all. Hit the posterior chain hard for a while after you're done, while maintaining your new squat strength. For now, just do some bench, rows, etc. on the off days.

Also, if you're sick now, you might find that you just get sicker as you go through the routine. The program is supposed to be hella hard even for someone in great health and condition. All that squatting is going to going to take up a lot of your recovery ability and play hardball with your nervous system, so the immune system is likely not going to be able to operate at the top of its game.
I seem to be getting a bit better, we'll see how it plays out after today. I only just got sick on monday, so it could be a short cold. Hopefully.

Wow this program isn't fucking around.
7x5@275 complete.

Some dudes next to me tried to get into a weight battle with me and put on 285, did like 2 quarter reps, and called it quits. Me and my decathlon friend were cracking up.

Also, squatting when sore and sick is about as fun as it sounds.

All that squatting is going to going to take up a lot of your recovery ability and play hardball with your nervous system, so the immune system is likely not going to be able to operate at the top of its game.

Aye.

Hard exercise directly suppresses the immune system. If you have any sort of illness and it seems to get a little nastier from a hard workout, then you really have to consider resting until you are fully recovered.

Wow this program isn't fucking around.
7x5@275 complete.

Some dudes next to me tried to get into a weight battle with me and put on 285, did like 2 quarter reps, and called it quits. Me and my decathlon friend were cracking up.

At 285? I hope for their sake it was 285kg.

Today I had to get some Calories after the workout so I hopped on an elliptical. I usually look at the people next to me and see if I can burn Calories fast enough to pass them up. I got the one on my right in about ten minutes, but the woman on my left seemed to sense what I was up to. She started to ramp it up, and with an eight minute head start it took a little work. I was pretty sure she was playing because as soon as I passed her she shut it down.

Like I said, I had a lame workout today.

Haha 285kg would be pretty beastly. I love weight wars, I'm usually down to have them, too, but not when I'm on a program. My friend said "No one will want to even attempt to weight battle you after Smolov." I hope this is true.

As for the sickness, I feel a lot better after that workout and a shower, we'll see how I feel tomorrow, I have a day off then that Friday Saturday fuckfest.

Haha 285kg would be pretty beastly. I love weight wars, I'm usually down to have them, too, but not when I'm on a program. My friend said "No one will want to even attempt to weight battle you after Smolov." I hope this is true.

And if that doesn't work, single leg barbell deadlifts on inverted bosu. It just seems to freak out a lot of ironheads. Nobody will line up against you for that contest.

And if that doesn't work, single leg barbell deadlifts on inverted bosu. It just seems to freak out a lot of ironheads. Nobody will line up against you for that contest.
Bench wars are the funniest.

Morning after squats, magically not sore, feeling much better sickness wise, hmmm. Maybe I squatted my sickness out!

Good luck Big_D; that's quite the program you have ahead of you.

Thanks Seltz.

Damn, dude. I was going to maybe abandon squats today because of lingering illness and soreness. Took a look at your muscles and... maybe I won't. :lol:

Damn, dude. I was going to maybe abandon squats today because of lingering illness and soreness. Took a look at your muscles and... maybe I won't. :lol:
:tucool:

Alright, today was grueling. 7x5@300 lbs.

First set:ouch
Second set:ouch
third set:ouchx4 missed on last one, dropped to 295
Fourth set: my legs are so pumped they feel like rocks/ouch
fifth set: fuck me
sixth set:holy fuck why am I doing this I'm gonna hurt myself
seventh set: 4 reps and last one was like 1/2 up, haha.

This program is soo hard. My friend says hes gonna start documenting all the shit I say during the workouts, because hes always laughing his ass off. In the middle of the 3rd set some bodybuilder dude came up to me, REALLY knowledgeable, and went off on how my form was good but I have an anterior pelvic tilt and I need to go lower but not too low as to hurt my ligaments like he did when he was squatting 505 and benching 370 and he was talking like this without punctuation in a really whispery voice and I didn't know what to do and it took him 10 minutes to leave and he made me worried and said at 18 i shouldnt be squatting this kind of weight and that I'm going to die and stuff. I guess he used to compete @ 185s @4%ish body fat, cool beans I guess.

I took an ice bath immediately after the workout as the pump was almost painful. ICE BATHS ARE HEAVENLY. First time this week I can't feel my legs, haha.
Tomorrow: 10x3@315

Haha. I would have just told the dude to please fuck off because I'm in the middle of the hardest god damn squat routine of my life.

Haha. I would have just told the dude to please fuck off because I'm in the middle of the hardest god damn squat routine of my life.

I should have, but he seemed too nice haha.

Mmmm Back-to-back squat sessions.

10x3@315 today, all reps completed.

This program REALLY teaches you how to squat. You're under the bar so much you get a real sense of what is going to happen when. Lately I've been squeezing the bar with all my might and trying to break it over my shoulders, and it's made it a lot easier. I've also found a better place to rest it, a little lower, so I get more leverage. Took another ice bath after the workout, those are heavenly ima have to incorporate those more often. Monday is 4x9@somestupidheavyweight.

4x9@280, done. This one was easy.

The gains are starting, and I'm ready. This was much easier than last week at 265. And before you ask, I was supposed to do 258 last week but I did 265 on accident, so this week was correct and last week was not. My squats are starting to become more powerful, and a days rest in between squat sessions is an ETERNITY after last weeks back-to-back squat sessions. I felt fully recovered today. Only problem is my left hip flexor is giving me a little grief, but that can be taken care of with brute force squatting, eh?

5x7@ 300#, done.

This one was easy, too. I might have done 6x7 because I lost my place in the middle, but oh well haha. There was some nubby showing 20 guys how to target their obliques, so on my 2nd to last rep I let out a barbarian scream, then my last one I went a2g to show them what was up, haha. Some guys tried to squat battle me again, :confused:.

5x7@ 300#, done.

This one was easy, too. I might have done 6x7 because I lost my place in the middle, but oh well haha. There was some nubby showing 20 guys how to target their obliques, so on my 2nd to last rep I let out a barbarian scream, then my last one I went a2g to show them what was up, haha.
Get a note card or slash tally-marks on the wall in your own blood to count your sets, you lazy squatting machine. :nod:

Some guys tried to squat battle me again, :confused:.
I think you just start seeing things as the sets progress. :dance:

Get a note card or slash tally-marks on the wall in your own blood to count your sets, you lazy squatting machine. :nod:
My friend usually counts but he lost count too, spotting smolov might be just as intense, you never know.


I think you just start seeing things as the sets progress. :dance:
Could be, there was some sort of midget dancing in front of me before the last set.

Could be, there was some sort of midget dancing in front of me before the last set.


http://www.cinepad.com/twin_peaks/tpdance.JPG

5x7@ 300#, done.

This one was easy, too. I might have done 6x7 because I lost my place in the middle, but oh well haha. There was some nubby showing 20 guys how to target their obliques, so on my 2nd to last rep I let out a barbarian scream, then my last one I went a2g to show them what was up, haha. Some guys tried to squat battle me again, :confused:.

Yeah I didn't make any noise squatting today. But the deadlifts made a little noise hitting the floor. Nobody asked if it was "necessary" though.

By the way when you lose count just do another set. I did a workout where I lost count so I did an extra to make sure I got 10, turns out I did 14. (I can tell from the heart rate graph after the workout).

crepy picture
That was him!

Yeah I didn't make any noise squatting today. But the deadlifts made a little noise hitting the floor. Nobody asked if it was "necessary" though.

By the way when you lose count just do another set. I did a workout where I lost count so I did an extra to make sure I got 10, turns out I did 14. (I can tell from the heart rate graph after the workout).
Yeah haha that's what I did, oh well.

That was him!.

You might be too young to remember Twin Peaks. :) It was an extremely weird TV series by David Lynch. It had both a dwarf and a giant.

You might be too young to remember Twin Peaks. :) It was an extremely weird TV series by David Lynch. It had both a dwarf and a giant.

I am too young. Or too dense, either one.

7x5@315 done.

Easy peasy lemon squeezie. Squatting is starting to become fun :confused:.

7x5@315 done.

Easy peasy lemon squeezie. Squatting is starting to become fun :confused:.

I'm glad you are doing this cycle. For you, 7x5x315# shouldn't be that nasty, and this Smolov program is showing you that. I suspect that the Smolov will result in a nice improvement, but after it, you will realize that you can go even farther.

By the way about your sig. At one point today we were talking about the front squatting I'm doing. Andre said "Go heavy or go home." And I said "well what the fuck do we always do instead?" To which he said "I am well aware of what you are good at. And what we do, is stay out of your comfort zone." And he's fucking talented at that, he is.

I'm glad you are doing this cycle. For you, 7x5x315# shouldn't be that nasty, and this Smolov program is showing you that. I suspect that the Smolov will result in a nice improvement, but after it, you will realize that you can go even farther.
It isn't too nasty. The main problem was that I did XC as a means to lose weight, down from 242 at my heaviest, and then I could do mid 400s easy for squat, as all that extra leverage in the midsection really helped. I then did wrestling AND track, and didn't squat through either of them. This caused a lot of backwards progress with my squat, and I'm trying to get it back up to where it was. Once my PL squat is 450-470ish I'll start focusing on my OL squatting and other things.

As for your trainer: that's what he's there for haha.

10x3@335, last set was low bar oly. This workout was easy except my lower back was real tight. It wasn't close to failure, I could just feel it more than usual.
I think I'm becoming "the squat guy" as everyone is always commenting on how I'm always in the squat rack :lol:. Maybe theyd be more scared if they knew I could bench that!

Can't wait for monday!

last set was low bar oly.
What does this mean? :confused:

Nice squats all around. :tucool: Have you been doing any upper work on off days?

What does this mean? :confused:

Nice squats all around. :tucool: Have you been doing any upper work on off days?

I have been, mostly just maintainence work. I need to get stronger shoulders as my 5rm is like 155, >.>

Low bar oly to me, just means bar was at the bottom of the traps but I did a2g.

Man, 2000 cal lunch and going to squat/then do back in an hour, yesss.

Low bar oly to me, just means bar was at the bottom of the traps but I did a2g.
Hrm. I was always under the impression that you couldn't bottom out with a low bar position 'cause you aren't as upright. I'm no exercise physiologist, mind.

4x9 @290 done, pretty easy too. I probably could have done 4x9 at 300, but that would be pushing my lower back. Lately it has been getting painful pumps during these workouts. I'll stretch it later once the pump has worn off. I can see how doing this for more than 3 weeks in a row could take its toll on someone, though.

Hrm. I was always under the impression that you couldn't bottom out with a low bar position 'cause you aren't as upright. I'm no exercise physiologist, mind.

Haha well I don't know what bottom out means but my ass touches my calves and the bar is at the bottom of my traps, so I dunno.

4x9 @290 done, pretty easy too. I probably could have done 4x9 at 300, but that would be pushing my lower back. Lately it has been getting painful pumps during these workouts. I'll stretch it later once the pump has worn off. I can see how doing this for more than 3 weeks in a row could take its toll on someone, though.
I get painful pumps occasionally too. It's usually a sign that I've been pushing it hard and my lower back needs some recovery. So, based on that, it sounds like everything is going well with your Smolov. :tu:

So I'm working out today.

Kenny asks "do any of the guys at the fitness site work legs heavy?"
Me: "Yeah there are some guys that do respectable work. One guy is doing a Smolov for squats."
Kenny: "What's that?"
Me: "It's a program for improving a lift by doing them according to this schedule. Smolov was a Russian...."
Kenny: "Oh Russian. That's all I need to know."
Me: "...coach, I think you do only that one lift every day, and you...."
Kenny: "You said Russian. That's all I need to know."
Me: "do them according to this schedule..."
Kenny: "It's Russian. You don't need to tell me any more."

Turns out that the fitness director they had a the gym a while back who did a lot of Olympic work in his training seminars learned his weightlifting from Russian coaches. Apparently Kenny has already done all the Russian he's going to do in his life.

So I'm working out today.

Kenny asks "do any of the guys at the fitness site work legs heavy?"
Me: "Yeah there are some guys that do respectable work. One guy is doing a Smolov for squats."
Kenny: "What's that?"
Me: "It's a program for improving a lift by doing them according to this schedule. Smolov was a Russian...."
Kenny: "Oh Russian. That's all I need to know."
Me: "...coach, I think you do only that one lift every day, and you...."
Kenny: "You said Russian. That's all I need to know."
Me: "do them according to this schedule..."
Kenny: "It's Russian. You don't need to tell me any more."

Turns out that the fitness director they had a the gym a while back who did a lot of Olympic work in his training seminars learned his weightlifting from Russian coaches. Apparently Kenny has already done all the Russian he's going to do in his life.

Haha was that the same guy they had to look over their shoulder to squat to? This guy sounds like a guy I'd like.

I get painful pumps occasionally too. It's usually a sign that I've been pushing it hard and my lower back needs some recovery. So, based on that, it sounds like everything is going well with your Smolov. :tu:

Haha :claphigh:.

Haha was that the same guy they had to look over their shoulder to squat to? This guy sounds like a guy I'd like.

The same guy.

You would like him unless he was training you. Andre and Kenny have a very high tolerance for horrible stupid punishing exercise. Anyone who pushed their boundaries would be well into insane land.

The same guy.

You would like him unless he was training you. Andre and Kenny have a very high tolerance for horrible stupid punishing exercise. Anyone who pushed their boundaries would be well into insane land.

Haha, I'd probably still like him =P.

Was feeling fat today, broke 200# for the first time in forever, so I went and did about 30 minutes of clean triples with 95kg, did a single with 115kg, called it quits and went upstairs. Ran, did 1 400m interval in 57, and called that quits too. Man I'm out of shape. My friend on the track team just went sub-50, so that's sweet.

Today is supposed to be 5x7@308, I might bump it up to 315, just because I don't want to look like a huge wimp with a 35, 5, and 2 1/2s on there, haha. Or I could use bumper plates, haha.

Today is supposed to be 5x7@308, I might bump it up to 315, just because I don't want to look like a huge wimp with a 35, 5, and 2 1/2s on there, haha.

Yeah, because a squat session lifting a total tonnage of 10,850 lbs is wimpy.

:rolleyes:
:blank:
:)

Haha, Smolov has me with his russian craziness now, 10850 isn't enough volume!

Well 5x7@310 is done. It was fairly easy as well, lower back wasn't protesting, although my hips were. Did some donkey calf raises and single leg calf raises as well, because no one can see my massive quads I decided I need big calves too, haha. Bench is tommorow.

Yeah, because a squat session lifting a total tonnage of 10,850 lbs is wimpy.

It's decent for a workout. It's a really good set though....

It's decent for a workout. It's a really good set though....

It's a better set for bench, I've done it, haha.


Also, real good workout today. High volume beatdown on my tris, shoulders, and chest. Also I got 8x245, which is good for me so shut up. I can do 330x1 but when I start getting into higher rep benching I shut down, unless it's real low weight.

7x5@325, pretty easy as well. I went pretty deep on these and I didn't have much trouble at all, I was having trouble reigning in the power at the top of the lift, and the bar cleared my shoulders once or twice. Tommorow is 10x3@345, 10x3 is always the most tiring so we'll see. Then I get 5-6 days off then max :spaz:.

Also, real good workout today. High volume beatdown on my tris, shoulders, and chest. Also I got 8x245, which is good for me so shut up. I can do 330x1 but when I start getting into higher rep benching I shut down, unless it's real low weight.

I just pulled over 27,000 pounds of deadlift. You can shut up too! :tu:

7x5@325, pretty easy as well. I went pretty deep on these and I didn't have much trouble at all, I was having trouble reigning in the power at the top of the lift, and the bar cleared my shoulders once or twice. Tommorow is 10x3@345, 10x3 is always the most tiring so we'll see. Then I get 5-6 days off then max :spaz:.
Hard to believe it's been almost three weeks already. Way to finish strong. :tucool:

I just pulled over 27,000 pounds of deadlift. You can shut up too! :tu:

500x45, what's that? I did that on bench once.

22500! haha.

Hard to believe it's been almost three weeks already. Way to finish strong. :tucool:

Yeah, time flies when your legs are sore.

500x45, what's that? I did that on bench once.


Yeah you need 600x45 to get to 27000. On bench that would take me about 5 sets.

Well I finished that first cycle of smolov on saturday, did race fo the cure yesterday, and it's my 1 year anniversary on jsf today, yay.

10x3@345 is done.

Happy JSF anniversary and congrats on finishing the first cycle.

Well I finished that first cycle of smolov on saturday

I think you might have underloaded if the Smolov is supposed to be that nasty. It sounds like you're just inhaling it.

I think you might have underloaded if the Smolov is supposed to be that nasty. It sounds like you're just inhaling it.

I dunno the first couple weeks were right on, but the last week seemed too easy. Maybe muscle memory kicked in or something?

I dunno the first couple weeks were right on, but the last week seemed too easy. Maybe muscle memory kicked in or something?

I think you underestimated your maxes probably because you have been doing things like track which helped with overall leg conditioning and strength but kept you from racking up high totals in your lifts to reflect that. So now you concentrate on squats for the first time in a while and you get rapid progress.

The second cycle might still hit hard, or maybe you need to adjust it. I can't say, I doubt anyone can say unless they were an experienced coach who knew you in particular.

I think you underestimated your maxes probably because you have been doing things like track which helped with overall leg conditioning and strength but kept you from racking up high totals in your lifts to reflect that. So now you concentrate on squats for the first time in a while and you get rapid progress.

The second cycle might still hit hard, or maybe you need to adjust it. I can't say, I doubt anyone can say unless they were an experienced coach who knew you in particular.

Well the intense phase is based off my max at the end of this week, so we'll go from there.

Well the intense phase is based off my max at the end of this week, so we'll go from there.

I didn't realize you got a max in the deload part. I thought it was all off the first phase. If you get a max now then everything ought to work fine.

Well max is tomorrow, I'm anxious. I feel like I havn't squatted in decades.

Did some bench today, havn't lost any strength, in fact I may have gained some, I got 2x triples with 295, so we'll see haha.

Well, 50 lbs onto my squat in 3 weeks, I guess I can't complain. I got 420, haha drug reference, and I went for 425. Unfortunately 425 was the one I got on film, so here you go :
jCyJ6YxJpMc

As for the failure, it was dissapointing. 420 went up reallllly slow, though, so 425 was kind of a shot in the dark. I would have had it, but you can see me shift the weight onto my quads too early, realize it, try to shift back, and by that point my back had had it. Oh well, I know I can get it with fresh legs. :tucool:

The story behind it was cool. I didn't make it to the gym until 7:00, and it turns out my rec center closes at 6:30 on fridays. I drove around super-pissed and found some place called Colorado Pro Gym. I walk inside, couple giant bodybuilders and a chill guy at the front desk who lets me work out for free.

Nice work!

I would have had it, but you can see me shift the weight onto my quads too early, realize it, try to shift back, and by that point my back had had it.
I do something similar, letting the weight shift to my toes occasionally, which has the same result. I have to constantly remind myself to stay on the heels. There's definitely a huge difference in power between the two.

420 went up reallllly slow, though, so 425 was kind of a shot in the dark. I would have had it, but you can see me shift the weight onto my quads too early, realize it, try to shift back, and by that point my back had had it.

Good squatting for the 420#.

As to the 425#, I tend to not try to go further if I just got a max that goes up really slow because that takes a lot out of you.

And yeah, you got it right - glutes fired too early. I missed 420# the first time I tried it because of that, but went again and got it. On that one, my advice is when you realize you pulled the trigger too soon? Just let the gun go off and don't try and save the rep. I think you can get into more and worse trouble messing around near the bottom of a heavy squat than most other squatting mistakes. So just finish the short rep, and then take stock.

Nice work!


I do something similar, letting the weight shift to my toes occasionally, which has the same result. I have to constantly remind myself to stay on the heels. There's definitely a huge difference in power between the two.
Yeah I almost saved it, too. Though that one was a hair high. When I don't have a spotter I misjudge depth a little.

Good squatting for the 420#.

As to the 425#, I tend to not try to go further if I just got a max that goes up really slow because that takes a lot out of you.

And yeah, you got it right - glutes fired too early. I missed 420# the first time I tried it because of that, but went again and got it. On that one, my advice is when you realize you pulled the trigger too soon? Just let the gun go off and don't try and save the rep. I think you can get into more and worse trouble messing around near the bottom of a heavy squat than most other squatting mistakes. So just finish the short rep, and then take stock.Yeah I wanted 425# though. Also it was a hardcore gym so I wanted to look badass. I felt really strong at the bottom so I went for it. Oh well live and learn I guess. There were no belts there for me to belt up.

EDIT: OMG http://www.joeskopec.com/smolov.html enter 420 for the second cycle. Makes me want to pee my pants.

EDIT: OMG http://www.joeskopec.com/smolov.html enter 420 for the second cycle. Makes me want to pee my pants.
You might want to belt up for this cycle. :eek:

You might want to belt up for this cycle. :eek:

Haha no shit! :blank:

As for weight on my toes, I don't usually do that, so it was a new feeling for me. Usually I'm real strong out of the hole, and you can see it there for a bit, I think the shallow depth messed my rhythm.

Nice work!


I do something similar, letting the weight shift to my toes occasionally, which has the same result. I have to constantly remind myself to stay on the heels. There's definitely a huge difference in power between the two.

I have schooled myself to stay on the heels by making sure whenever I sit in a chair or get out of one, to think about driving the heels down. Sometimes it's odd to be thinking of that when getting on and off the toilet, but it's helped quite a bit.

I think the shallow depth messed my rhythm.

Yeah. With me it's that uncertainty about whether I can handle a new weight and I can pull the trigger early.

You might want to belt up for this cycle. :eek:

You think? I didn't see any lifts over 400#. Personally, (and my biggest squat so far is 420# so I'm not that far from Big_D's circumstances), I would not use a belt for any of those sets. Of course I come from the school of thought that training with a belt weakens your back. It's OK for a few really big lifts, but training with it means not training the back.

I have schooled myself to stay on the heels by making sure whenever I sit in a chair or get out of one, to think about driving the heels down. Sometimes it's odd to be thinking of that when getting on and off the toilet, but it's helped quite a bit.
I stay on the heels sitting in chairs, getting off toilets, going up stairs (I take 2-3 a time in step-up fashion usually), everywhere. Yet, I still let my weight get up on the front of the feet occasionally when I squat -- the only thing that helps is to be conscious of it.

You think? I didn't see any lifts over 400#. Personally, (and my biggest squat so far is 420# so I'm not that far from Big_D's circumstances), I would not use a belt for any of those sets. Of course I come from the school of thought that training with a belt weakens your back. It's OK for a few really big lifts, but training with it means not training the back.
I don't ever use a belt either. I was mostly joking, but I don't think it's necessarily a bad idea since he's on this particular program.

I don't ever use a belt either. I was mostly joking, but I don't think it's necessarily a bad idea since he's on this particular program.

Yeah it's definitely a significant program. I think the trouble with using the belt as frequently as might occur in this program is that you might be using the belt while your back is not fully recovered to cover up for that fact. But that means you might be beating down your back instead of building it up. All that work and yeah, you might get your quads and glutes up a couple notches, but if you leave your back behind, then I would actually worry about the possible increase in injury risk.

I have schooled myself to stay on the heels by making sure whenever I sit in a chair or get out of one, to think about driving the heels down. Sometimes it's odd to be thinking of that when getting on and off the toilet, but it's helped quite a bit.
Haha I'd probably catch some air getting off of the toilet :nod:.

Yeah. With me it's that uncertainty about whether I can handle a new weight and I can pull the trigger early.

Yeah, you can see I could get it, but then the shift happens.

You think? I didn't see any lifts over 400#. Personally, (and my biggest squat so far is 420# so I'm not that far from Big_D's circumstances), I would not use a belt for any of those sets. Of course I come from the school of thought that training with a belt weakens your back. It's OK for a few really big lifts, but training with it means not training the back.
Yeah I won't use it until I REALLY start feeling my back. It'll be my ace in the hole. Don't want any back injuries at 18!

I don't ever use a belt either. I was mostly joking, but I don't think it's necessarily a bad idea since he's on this particular program.
Haha yeah, the program is scary, when I show my friend he's going to refuse to spot me.


I stay on the heels sitting in chairs, getting off toilets, going up stairs (I take 2-3 a time in step-up fashion usually), everywhere. Yet, I still let my weight get up on the front of the feet occasionally when I squat -- the only thing that helps is to be conscious of it.
Yeah, I just never, ever do that, so it was a weird feeling having my back cave.

Yeah it's definitely a significant program. I think the trouble with using the belt as frequently as might occur in this program is that you might be using the belt while your back is not fully recovered to cover up for that fact. But that means you might be beating down your back instead of building it up. All that work and yeah, you might get your quads and glutes up a couple notches, but if you leave your back behind, then I would actually worry about the possible increase in injury risk.

I -may- use it at the end for the 4x3@400, but we'll see.

Thanks for all the support guys, but that was my last post in this journal for a long while, ta ta.

Haha I'd probably catch some air getting off of the toilet :nod:.

Laugh if you want but I have actually done that.

Nice work with Smolov, you've made some crazy progress.

Thanks pete.

Sorry about that last post, I was having an emo moment yesterday, weather is gloomy and my CNS isn't fully recovered from that fist cycle yet so I'm low on some horomones.

Yeah I almost saved it, too. Though that one was a hair high. When I don't have a spotter I misjudge depth a little.

Yeah I wanted 425# though. Also it was a hardcore gym so I wanted to look badass. I felt really strong at the bottom so I went for it. Oh well live and learn I guess. There were no belts there for me to belt up.



Pretty big hair. About 6".

The trick on Smolov, or any squat progression, is keeping depth consistent. Simply shallowing out with heavier weights only gives the illusion of progress. I understand not everybody wants to go Oly depth or PL-legal depth, but whatever depth you choose, you need to be able to hit it consistently.

Nice work, :gl: on next cycle.

Pretty big hair. About 6".

The trick on Smolov, or any squat progression, is keeping depth consistent. Simply shallowing out with heavier weights only gives the illusion of progress. I understand not everybody wants to go Oly depth or PL-legal depth, but whatever depth you choose, you need to be able to hit it consistently.

Nice work, :gl: on next cycle.

Yeah that's what I thought, on most of my sets I do hit PL-legal. Thanks for the tips though. The 405 was real, real deep.

edit: For my next max, I'll try to get some real footage of completed lifts, and focus on depth, thanks!

Give some thought to doing a PL competition. USAPL will be having Raw Nationals next year for the first time in St Louis end of July. For the 181s, I will almost guarantee that the best squat will be in the 5's, and placing will be high 4's. Bench mid 3's, and pull in the 5's, and you will do some damage. You may not win the open class, but for the 18-19 class, you could walk away with it. Deadlift in competition is easy to pick up, bench is just learning to pause - squat is the toughest, and it is just learning where true legal depth is (as opposed to "gym depth").

Give some thought to doing a PL competition. USAPL will be having Raw Nationals next year for the first time in St Louis end of July. For the 181s, I will almost guarantee that the best squat will be in the 5's, and placing will be high 4's. Bench mid 3's, and pull in the 5's, and you will do some damage. You may not win the open class, but for the 18-19 class, you could walk away with it. Deadlift in competition is easy to pick up, bench is just learning to pause - squat is the toughest, and it is just learning where true legal depth is (as opposed to "gym depth").
Hmm, I will give it some thought. I don't know what my dead is at now, but it was mid 400's last I checked like 6 months ago. I'm right about 200lbs now, but I was planning on cutting end of december back to 180ish, so that could work. If I could get a mid 400 squat, mid 400 dead and mid 300s bench you think I'd do well? Something to consider:)

Hmm, I will give it some thought. I don't know what my dead is at now, but it was mid 400's last I checked like 6 months ago. I'm right about 200lbs now, but I was planning on cutting end of december back to 180ish, so that could work. If I could get a mid 400 squat, mid 400 dead and mid 300s bench you think I'd do well? Something to consider:)

I would think you'd do top 3 in your age group and top 10 in the open class. Hard to say, you never know who will show, there may be a lot of freaky strong guys who come out, but I would bet the following numbers are around the cutoff for the top 5: 450 SQ, 340 B, 500 DL. Winner may total around 1400, but 12 to 13 will probably land you in the top 10.

I don't know how far you are from Aurora, but the Colorado State Champs are in Aurora in December - go and get a total, or go watch. :tu:

(Also, when you are considering whether to compete, remember weigh-ins are two hours before competition - plenty of time to rehydrate and carb-up. Not too hard to be 190+ lifting in the 181's...:cool:)

I would think you'd do top 3 in your age group and top 10 in the open class. Hard to say, you never know who will show, there may be a lot of freaky strong guys who come out, but I would bet the following numbers are around the cutoff for the top 5: 450 SQ, 340 B, 500 DL. Winner may total around 1400, but 12 to 13 will probably land you in the top 10.

I don't know how far you are from Aurora, but the Colorado State Champs are in Aurora in December - go and get a total, or go watch. :tu:

(Also, when you are considering whether to compete, remember weigh-ins are two hours before competition - plenty of time to rehydrate and carb-up. Not too hard to be 190+ lifting in the 181's...:cool:)
Yeah I did wrestling, so dehydration and carb depletion are familiar :lol:. I could probably make it to Aurora to watch and maybe compete. I've never actually trained my DL, though, so I'd have to figure that out pretty quick here.

Yeah I did wrestling, so dehydration and carb depletion are familiar :lol:. I could probably make it to Aurora to watch and maybe compete. I've never actually trained my DL, though, so I'd have to figure that out pretty quick here.

If you did wrestling, you should also already have a singlet. Too easy...

Deadlift should not be a worry. The command and rules are not too complicated - the most common reason I've seen a lift getting turned down is hitching. (You'll see a lot more guys getting red-lighted on squat or bench for performance reasons.) Also, meet deadlifts are pure brute animal strength, and it is not unusual to pull 25-50 lbs more than in training.

Give it some thought. If you think you might want to hit Nationals next year, I'd do it - although there is no qualifying total for the Raw Nationals in 2008, you do have to have a total - in any meet in 2007 or 2008. You can spectate and lift, although you will miss watching at least one flight because of your warmups. Some people recommend watching a meet before trying to do one, but if you prepare and do your homework on what to expect, you can dive right into one - sometimes it's hard to watch from the sidelines, especially if you would have been competitive in your first outing.

I've never actually trained my DL, though, so I'd have to figure that out pretty quick here.

I worked my squat for over a year before I started deadlifting at all seriously. I went from 275# to 500# deadlift in a bit over a year.

I worked my squat for over a year before I started deadlifting at all seriously. I went from 275# to 500# deadlift in a bit over a year.

So maybe I can get up to 500# by July if I focus.

If you did wrestling, you should also already have a singlet. Too easy...

Deadlift should not be a worry. The command and rules are not too complicated - the most common reason I've seen a lift getting turned down is hitching. (You'll see a lot more guys getting red-lighted on squat or bench for performance reasons.) Also, meet deadlifts are pure brute animal strength, and it is not unusual to pull 25-50 lbs more than in training.

Give it some thought. If you think you might want to hit Nationals next year, I'd do it - although there is no qualifying total for the Raw Nationals in 2008, you do have to have a total - in any meet in 2007 or 2008. You can spectate and lift, although you will miss watching at least one flight because of your warmups. Some people recommend watching a meet before trying to do one, but if you prepare and do your homework on what to expect, you can dive right into one - sometimes it's hard to watch from the sidelines, especially if you would have been competitive in your first outing.

We were only rented out a singlet, not given one :mad:. I'd have to learn pause benching, how much does that take off of one's touch and go max? Right now I'm touch and go about 330, with a powerlifting legal squat of 415-420ish and deadlifting no idea. Now if it's anything like other sports I'll gain some strength just from being in a competition. Are there any meets between the Colorado Championships and the Nationals? Also I don't know of any powerlifters at CU, so I'd be on my own, kind of, for training.

So maybe I can get up to 500# by July if I focus.

If I can pull low 400s for 3 reps, you can pull 500 given a bit of training. :blank:

So maybe I can get up to 500# by July if I focus.

You should expect to progress faster than me. I'm nearly 49 years old. You are still growing.

If I can pull low 400s for 3 reps, you can pull 500 given a bit of training. :blank:

Yeah I would say a little training, not really a whole lot. The 420# squat puts him in the mid-400s deadlift as soon as he trains it much at all. I would guess the only flaw in the plan could be the grip.

If I can pull low 400s for 3 reps, you can pull 500 given a bit of training. :blank:

Well when I checked right before track(oddly enough right around the time I hurt my lower back ;)) I was at low-to-mid 400s for a 1rm.

You should expect to progress faster than me. I'm nearly 49 years old. You are still growing.
:lol: 225 lb bulgarians :eek:.

Yeah I would say a little training, not really a whole lot. The 420# squat puts him in the mid-400s deadlift as soon as he trains it much at all. I would guess the only flaw in the plan could be the grip.

Grip isn't that much of an issue, I do static holds every once in awhile double overhand with about 375, with mixed I'm in the upper 4s.

I think maybe after this second cycle I'll start on some kind of deadlift specialization routine, or something.

We were only rented out a singlet, not given one :mad:. I'd have to learn pause benching, how much does that take off of one's touch and go max? Right now I'm touch and go about 330, with a powerlifting legal squat of 415-420ish and deadlifting no idea. Now if it's anything like other sports I'll gain some strength just from being in a competition. Are there any meets between the Colorado Championships and the Nationals? Also I don't know of any powerlifters at CU, so I'd be on my own, kind of, for training.

Hard to say how much pausing will take off your touch and go...really depends on how strict your touch and go is, and on how strong you are off the chest...only way to know is to try a one-second pause.

There may be some more meets between the State Champs and Nationals, maybe in the spring.

I thought Terry Acosta went to CU, but I think he moved out to Cali - a shame if a PL club didn't catch on. USAPL Colorado has a website, but looks like it's down. You could post on the USAPL forums or shoot an email to Rocky Mountain Lifting Club, explaining you were thinking about entering States but would like to work out with some powerlifters prior to the meet to understand rules, commands, etc. - even just one weekend would make a big difference.

Hard to say how much pausing will take off your touch and go...really depends on how strict your touch and go is, and on how strong you are off the chest...only way to know is to try a one-second pause.

There may be some more meets between the State Champs and Nationals, maybe in the spring.

I thought Terry Acosta went to CU, but I think he moved out to Cali - a shame if a PL club didn't catch on. USAPL Colorado has a website, but looks like it's down. You could post on the USAPL forums or shoot an email to Rocky Mountain Lifting Club, explaining you were thinking about entering States but would like to work out with some powerlifters prior to the meet to understand rules, commands, etc. - even just one weekend would make a big difference.

For bench, I'm not terribly strong off the chest, rather, my lockout is overly strong compared to my off the chest. I can lockout 200lbs over my best bench max in the power rack. If I can get it to the point where my tris take over, it's a sure lift.

I'll look around for some PLers and if I don't find any maybe check around in Denver or something.

I think maybe after this second cycle I'll start on some kind of deadlift specialization routine, or something.
This might be worth looking at: Coan/Phillipi 10 week Deadlift Routine (http://tsampa.org/training/scripts/coan_phillipi_deadlift/)

:lol: 225 lb bulgarians :eek:.

Grip isn't that much of an issue, I do static holds every once in awhile double overhand with about 375, with mixed I'm in the upper 4s.

The 225# Bulgarians may sound flash but I think that's because most people don't do them consistently. It's a good push for the leg, but it's (obviously) less brutal on the back than the equivalent two leg squat (which is roughly 400# assuming 200# bodyweight and 70/30 split of pressure front to back).

You should expect to pull middle 4's almost immediately, and get the 1RM up to upper 4's or 5 very quickly.

just one weekend would make a big difference.

Yes, my brother the power lifter says there's a whole lot you can learn from just one meet.

That guy "eman" who was here for a while would be someone to PM. He was benching quite heavy in competition pretty recently.

The 225# Bulgarians may sound flash but I think that's because most people don't do them consistently. It's a good push for the leg, but it's (obviously) less brutal on the back than the equivalent two leg squat (which is roughly 400# assuming 200# bodyweight and 70/30 split of pressure front to back).

You should expect to pull middle 4's almost immediately, and get the 1RM up to upper 4's or 5 very quickly.

Yeah, still, unilateral movements with 225 aren't any joke. I'd be happy with that deadlift. I got 315x2 today on bench as well, so I think by july I'll be able to pause a good 330-340, maybe.

This might be worth looking at: Coan/Phillipi 10 week Deadlift Routine (http://tsampa.org/training/scripts/coan_phillipi_deadlift/)

Looks like a solid program, maybe I'll give it a try.

:lol: 225 lb bulgarians :eek:.
Wait, that's how much you did? How many reps?:eek:

Wait, that's how much you did? How many reps?:eek:

Pshaw, no, thats how much zen did for 5 I think. My max is somewhere around 200, I don't do them much.

Yeah, still, unilateral movements with 225 aren't any joke.

Oh hell I missed my opportunity. Lots of people think this one is a joke:

PU7_S_WC18M

Zen, did you see the links to that video?

http://www.sugdenbarbell.co.uk/forum.php?a=584w.irongarmx.net/phpBB2/viewtopic.php?t=193289
http://www.irongarmx.net/phpBB2/viewtopic.php?t=193289

Zen, did you see the links to that video?

http://wwhttp://www.sugdenbarbell.co.uk/forum.php?a=584w.irongarmx.net/phpBB2/viewtopic.php?t=193289
http://www.irongarmx.net/phpBB2/viewtopic.php?t=193289

The first one, yeah. I went over to their site and chatted with them.

The other site, no, I didn't know that one. They think I'll be sore or something?

Maybe I ought to max out the single leg deadlift on bosu for a follow up.

Pshaw, no, thats how much zen did for 5 I think. My max is somewhere around 200, I don't do them much.

I think your max is probably higher than that but you haven't really trained that lift. It's like the deadlift. You have the muscles to produce the force, it's really just a nerve thing in your state.

Haha those sites are funny, because that lift is really hard not on a bosu, as well, lol.

Debating whether I should go do a back biceps workout and do deads/squats tomorrow or just wait and save it all for tomorrow.

Debating whether I should go do a back biceps workout and do deads/squats tomorrow or just wait and save it all for tomorrow.
Don't you have the Feduleyev to do?

Don't you have the Feduleyev to do?

Yup but it says to take a 2 week break or you'll overtrain for sure, so that's what I'm doing.

Yup but it says to take a 2 week break or you'll overtrain for sure, so that's what I'm doing.
Aha. Are you keeping "speed and speed again" in mind? :lol:

With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. "The motto of the switching program is speed, and speed again," explains S. Smolov. For a change of pace as much as anything else.

Aha. Are you keeping "speed and speed again" in mind? :lol:
Yeah, haha, monday was Power cleans, depth jumps, jump squats, you get the idea.

Good day, today.

I got a date in a few, so we'll see how that goes.

Also, I went and deadlifted, I know, I know, speed speed speed, well eff you Smolov. Here's how it went.

155x8
245x5
335x3
401x1
441x0(double overhand)
441x0(double overhand with straps)
441x1(mixed)
471x1(mixed)

I felt I had a lot more in me, but my grip was shot for today. This was only my 5th time deadlifting so I'm pretty happy with myself. 500 is coming soon, I promise.

This was only my 5th time deadlifting so I'm pretty happy with myself. 500 is coming soon, I promise.
Damn you.:D How was form on the max?

Damn you.:D How was form on the max?

It was really good, Smolov really straightened out my lower back and it is now probably my strongest part of my posterior chain.

I'm having trouble reigning in the volume lately, I just want to lift until I drop all the time. :doh:

471x1(mixed)

I felt I had a lot more in me, but my grip was shot for today. This was only my 5th time deadlifting so I'm pretty happy with myself. 500 is coming soon, I promise.

A: Nice pull.

B: I told you so.

C: You (might) need to calm down. The kind of messing around you did is fine but if you try any serious volume you could screw up the second part of the Smolov.

D: Yeah 500 soon for sure.

I'm having trouble reigning in the volume lately, I just want to lift until I drop all the time. :doh:

A: It's "reining", you looser.

B: I sympathize. Theoretically I get to work out today. I'm trying to come up with something satisfying that won't require too much explanation to Kenny on Monday.

A: Nice pull.

B: I told you so.

C: You (might) need to calm down. The kind of messing around you did is fine but if you try any serious volume you could screw up the second part of the Smolov.

D: Yeah 500 soon for sure.

Haha thanks, yes you did, yes I do, and I hope so.
;)

A: It's "reining", you looser.

B: I sympathize. Theoretically I get to work out today. I'm trying to come up with something satisfying that won't require too much explanation to Kenny on Monday.
Why'd you have to go and quote it, now I can't ninja edit it.

I say do 100x225 squats! :spaz:

I say do 100x225 squats! :spaz:

Yeah maybe I'll pull a mastover: 10x20x225#.

Or not.

I'm going to cut for a week, see if I can drop a pound or two of fat before starting up the Feduleyev cycle. I won't be making any appreciable strength gains this week, anyways, so I figure it's a good week for a cut. I'm going to do cardio every day this week, sprints, and do upper body tommorow, squats tuesday, break from weights weds, back bis thursday, explosive legs friday, weekend off, then back into the Feduleyev cycle. I'm going to drop cals pretty steep this week, maybe 2000-2500 per day.

A: It's "reining", you looser.




It's "loser", you loser. :tu:

It's "loser", you loser. :tu:

I think that was sarcasm.

It's "loser", you loser. :tu:

Nice inscrutability content. :whistle:

I think that was sarcasm.

Irony, actually.

You goodamn loosers.


Well I did 8x40m sprint starts today in 9 minutes, and wanted to puke. Out of shape land, here I come! Upper body push tonight.

Some girl just asked me how much I bench :lol::doh:.

Some girl just asked me how much I bench :lol::doh:.
My standard reply is "well... I could bench you."

My standard reply is "well... I could bench you."

I bet that would elicit a better reaction than "330 lbs"
Her: :eek:
Me : Bye!

My standard reply is "well... I could bench you."

What happens next in those cases?

Do any of them Steinborn you?

Some girl just asked me how much I bench :lol::doh:.
chicanerous' brother asked me how much I benched. :o

chicanerous' brother asked me how much I benched. :o

Was he hot? :dreamy:

Was he hot? :dreamy:

He is if he looks anything like chico :spaz:

Was he hot? :dreamy:

He is if he looks anything like chico :spaz:

Actually, he doesn't take after Chic at all. He had short hair and wasn't particularly exuberant! We discussed rap music and he asked me if I had taken a ferry (from Michigan to Ohio). He also grilled up some delicious sausages for lunch.

Did some pause benching, ALMOST got 315 with a 1 second pause, got 275x3 paused, for two sets though. Did some tricep work and some farmer walks, doing those through a crowded gym adds another factor, haha. Weight was 196#

Don't be fooled by my lackluster setxreps in my journal, I do keep meticulous logs of all my weights and stuff, it's just in a notebook entitled "Lifting notebook" which is misleading because I put sprint work in there.

Stream of consciousness streeeeam of consciousness.

Hit legs today, did lunges, power cleans, jump squats, box jumps, front squats, then I went on an 8 mile bike ride.

edit: Sold my wow account for 700$ and got rockies tickets to games 3 and 4

Sold my wow account for 700$ and got rockies tickets to games 3 and 4
Jeeze, is that how popular WoW is?

Jeeze, is that how popular WoW is?

The account had so much time put into it that that price was like .03 cents an hour or something, but yeah, that's how popular WoW is, haha.

Forgive me for asking a question that I probably should already know the answer to, but what is WoW?

Forgive me for asking a question that I probably should already know the answer to, but what is WoW?

World of Warcraft, a massively multiplayer online role playing game.


Workout today went well, I did back pulling movements. Pullups, bent over rows, 1 arm db rows(my strongest back lift by far, I can get 4x5@150 each arm really easily :confused:), seated cable rows, reverse preachers, and some calf work. Whole workout totalled 45 minutes. I never feel like I'm doing enough in the gym anymore.

World of Warcraft, a massively multiplayer online role playing game.

Thanks. Did you get caught up in the whole online ticket f'up trying to get tix to the WS?

Thanks. Did you get caught up in the whole online ticket f'up trying to get tix to the WS?

Yeah but we actually managed to get them, which is a surprise considering no one else in Colorado did, haha. I'm going on Saturday and Sunday :spaz:.

When is the next game? I need to remember to set the PVR on my laptop to record it (it's on at 1am here). I really got into baseball when I spent 3 weeks in Toronto in 2002, and then spent a week in Philadelphia last year and saw a few games on TV then too. I guess I nominally follow the BlueJays cos I saw three of their games at SkyDome :)

When is the next game? I need to remember to set the PVR on my laptop to record it (it's on at 1am here). I really got into baseball when I spent 3 weeks in Toronto in 2002, and then spent a week in Philadelphia last year and saw a few games on TV then too. I guess I nominally follow the BlueJays cos I saw three of their games at SkyDome :)
Today at 6pm EST. I'm really starting to like rugby, though only crazies play it.:dreamy:

Yeah but we actually managed to get them, which is a surprise considering no one else in Colorado did, haha. I'm going on Saturday and Sunday :spaz:.

Enjoy the games. Playoff baseball (or any other sport really) is an entirely different animal compared to the regular season. Hopefully your hometown boys will make a better showing of themselves than last night. Uuuuuuuuuuuuuugly!

Enjoy the games. Playoff baseball (or any other sport really) is an entirely different animal compared to the regular season. Hopefully your hometown boys will make a better showing of themselves than last night. Uuuuuuuuuuuuuugly!

That was terrible. Beckett won't be pitching for a few games so I think we'll do alright. Maybe. Our batters don't look like offensive linemen though, so that might hurt us.

I went to the World Series yesterday. It was a great game, lots of scoring and lots and lots of Red Sox fans. I gave them all the staredown but it didnt work because they still won. Oh well, thats life. Some cuties behind me kept offering to buy me beer, but they were like 27 and I do not drink, so it was a no-brainer, haha.

Friday I did some squat negatives with 500 lbs. That weight seemed fairly light on my back, but pretty effing heavy for my legs. The new Feduleyev Cycle starts tomorrow, so I am real excited for that. I got some Chucks, and just doing bodyweight squats they feel much different, I'm going to have to improve my flexibility a bit in order to get proper depth in those, but that's no biggie.

Fuck me.

First day of new cycle and I fucked that shit up.

Supposed to be 3x273, 4x315, 3x4x357, 5x357
ended up being: 3x275 4x315, 1x3x365(fucked up), 1x1x360, 1x2x360, 1x2x355, 1x4x355, 1x1x355(toast)

So I'm missing some volume and my error caused me to be defeated mentally. Fuck. Squatted in my chucks for the first time today. Wednesday is going to be different.



:mad::mad::mad::mad::mad::mad::mad::mad::mad::mad: :mad::mad::mad::mad::mad::mad:

What times were you running the 100 meter in back in high school?

What times were you running the 100 meter in back in high school?

I only sprinted for one year so my mechanics weren't the greatest, I think my best time non-relay was like 11.1, but my start was terrible because I stood straight up. Now? I bet I could run a 10.6 maybe sub that with a bit of training.
200m was my best race.

Workout tonight was 25 minutes.

Bench: 135x5, 225x5, 295x1, 315x2, 135x32
Floor press DB: 90x2 each side
Flies to failure with 40s
Pushups to failure, then knee pushups to failure
then I peaced. Was a good quick workout.

Alright, today was a sweet workout day, even though I went and worked out at 9:00PM on Halloween :doh:. Oh well, fuck being social. I'm scared of girls.
Squats went like this:

Work up to 4x335, 3x3x378, 2x5x355, all sets were very easy.(compared to monday, this was still a bitch of a workout) I went back to my normal shoes and widened my stance, depth is surprisingly easy to achieve when you have a wide stance.

Back on track,

Fuck you mental barriers!

Appologies for profanity.

Also: If you're training to be a long distance runner, here's a tip, don't do only long distance running. Everyone here in Boulder has stress fractures, I wonder why :confused:.

depth is surprisingly easy to achieve when you have a wide stance.

Which is one reason squatting deep is not that big a deal from a training point of view.

Alright, today was a sweet workout day, even though I went and worked out at 9:00PM on Halloween :doh:. Oh well, fuck being social. I'm scared of girls.



Haha me too D! I wish I could say it gets easier, but I can't.... :o

Glad to hear you got to a game even though they got spanked pretty badly. No tix for me. :(

Nate

Which is one reason squatting deep is not that big a deal from a training point of view.

I don't know what you're talking about here, but if you want to fight we can.

Haha me too D! I wish I could say it gets easier, but I can't.... :o

Glad to hear you got to a game even though they got spanked pretty badly. No tix for me. :(

Nate

Yeah oh well, it's not like there isn't opportunities, you know? The game was pretty sweet though, and I got a 27 year old's number, so that's cool haha. Maybe in a couple years girls will be ready for me.(lolllll)

workout today was back: 4x8x125(heaviest dumbells :mad:) 1 arm db rows, then heavy cable rows drop set, then 3 pull ups, then curls till my arms couldnt move, then calves.

The friday version worked up to 5x4x335, so it was easy.

I only sprinted for one year so my mechanics weren't the greatest, I think my best time non-relay was like 11.1, but my start was terrible because I stood straight up. Now? I bet I could run a 10.6 maybe sub that with a bit of training.
200m was my best race.

Not only are you strong, but you're fast.

4x8x125(heaviest dumbells :mad:)

What happened to the 150's? It seems like almost any gym's dumbbell rack starts to get very inconsistent after 100 pounds. We have 165's but it's like everything between that and 115 is only there half the time. Not that I've ever used anything from that part of the rack. :o

then 3 pull ups
:lol: sounds like my kind of workout.

What happened to the 150's? It seems like almost any gym's dumbbell rack starts to get very inconsistent after 100 pounds. We have 165's but it's like everything between that and 115 is only there half the time. Not that I've ever used anything from that part of the rack. :o


:lol: sounds like my kind of workout.
Dunno they peaced out or something, haha. I work there and I have no idea where anything goes.

And the three pull ups were so hard after those cable rows, I looked like a big wimp butt or something. I'm getting too fat, I think I'm back down to 20ish pullups. Oh well winter is for eating :eat::eat::eat::eat:

Not only are you strong, but you're fast.

Yeah but I don't think I could ride half the miles you do on that bike, nor have your discipline in eating all year around. Only during cuts.

I'm in no position to disagree so I'll take what you write about your self assessment at face value. In large part my discipline comes from being 49 not 18. When I was your age I was an okay athlete, but had already started to pick up some bad health habits. Different era, different motivations than your experience, but nonetheless I still was making poor choices with regard to my health and other parts of my life. And it continued through my four undergraduate collegiate years. Fortunately I decided to change things shortly after graduating and I am unquestionably better off for it. What I'm most impressed about when I read your journal, which I do daily even if I don't chime in due to lack of exercise specific knowledge, is the discipline that you're exhibiting. You're really focused, much more so than I was at a similar age, and I think that's great.

Enjoy the rest of your weekend!

I'm getting too fat

Well keep eating if you want to get the value of your Fedulyev.

I'm in no position to disagree so I'll take what you write about your self assessment at face value. In large part my discipline comes from being 49 not 18. When I was your age I was an okay athlete, but had already started to pick up some bad health habits. Different era, different motivations than your experience, but nonetheless I still was making poor choices with regard to my health and other parts of my life. And it continued through my four undergraduate collegiate years. Fortunately I decided to change things shortly after graduating and I am unquestionably better off for it. What I'm most impressed about when I read your journal, which I do daily even if I don't chime in due to lack of exercise specific knowledge, is the discipline that you're exhibiting. You're really focused, much more so than I was at a similar age, and I think that's great.

Enjoy the rest of your weekend!

Thanks for the comment seltzer. I try to avoid alcohol for the most part, but otherwise I'm pretty lax with my diet when I'm focusing on gaining strength, oh well.

Well keep eating if you want to get the value of your Fedulyev.
Believe me, I don't need any excuses to keep eating :eat::eat::eat::eat::eat::eat::eat:.

I sent off an email to the head of Rocky Mountain Lifting Club with regards to the state championships and a bunch of questions I had, maybe I'll hear back from him. It's 65$ to enter which is terrible but I might be able to scrounge up enough cash, haha.

Didn't eat enough today, workout went really well. My depth on the 2x4x375s was a TAD shallow, but I think I'll be alright. I'm going to be really focusing on depth the next few weeks so that I don't cheat myself out of the benefits of this second cycle. The first cycle's volume was so high that depth, as long as it was close, wasn't as much of a concern because your legs were taking a beating anyways. This one has moderate volume with really high intensity, so the depth has to be there.

Hope that made sense.

Didn't eat enough today, workout went really well. My depth on the 2x4x375s was a TAD shallow

How do you know? I was squatting kind of heavy today and I did a triple that felt really shallow. It was a tough struggle for all three reps, and Kenny was spotting the crap out of me, so he would have no idea of depth. But by coincidence Andre was watching and he said the depth was fine - below parallel. I have trouble believing that, but I sure wasn't looking to see. Oddly enough after that tough triple, I rested a bit and snapped off a nice quad. Go figure.

How do you know? I was squatting kind of heavy today and I did a triple that felt really shallow. It was a tough struggle for all three reps, and Kenny was spotting the crap out of me, so he would have no idea of depth. But by coincidence Andre was watching and he said the depth was fine - below parallel. I have trouble believing that, but I sure wasn't looking to see. Oddly enough after that tough triple, I rested a bit and snapped off a nice quad. Go figure.
I can only guess, it felt shallow, though. Also I try to keep an eye on myself in the mirror, and I didn't see my hips descend past my knees, which means it was shallow. I could be crazy though. Quit squatting by the way, I'm the resident squatter for 3 more weeks :D.

edit: Nice quad by the way, that should put your theoretical 1rm in the 440-450 range. Gotta love carryover.

I can only guess, it felt shallow, though. Also I try to keep an eye on myself in the mirror, and I didn't see my hips descend past my knees, which means it was shallow. I could be crazy though. Quit squatting by the way, I'm the resident squatter for 3 more weeks :D.

Well that was kind of the point though - I thought mine felt shallow but they probably weren't.

And yeah if you can see in the mirror without messing up your back position OK, but when it gets past "real easy" I give up the visual references.

Quit squatting? :lol: I thought you said "quit squatting".

:nono:

Also: If you're training to be a long distance runner, here's a tip, don't do only long distance running. Everyone here in Boulder has stress fractures, I wonder why :confused:.
Yeah, but a stress fracture is an overuse injury. Volume of training in terms of endurance running can't be overlooked. Some people have shown otherwise, but for the majority of people you better run high mileage if you expect to finish or place highly in an endurance race. Speed work is also important though (short distances run at a fast pace).

Yeah, but a stress fracture is an overuse injury. Volume of training in terms of endurance running can't be overlooked. Some people have shown otherwise, but for the majority of people you better run high mileage if you expect to finish or place highly in an endurance race. Speed work is also important though (short distances run at a fast pace).
I did cross country, I know haha. I was talking to your average joe who wants to lose weight and generally be a fast runner, running with any amount of weight is not good. You need to know how to run before you go off and run for a large base mileage. I wasn't really talking to little guys who could fall out of a tree and not get hurt :lol:.

I wasn't really talking to little guys who could fall out of a tree and not get hurt :lol:.
:lol:
running with any amount of weight is not good.
Yeah, all the greater of a challenge it will be when I attempt the ultra. I'm obviously putting myself at a disadvantage by weight training and trying to gain weight, but I'd rather be a middle of the pack finisher and jacked than a top finisher and skinny.

http://newsimg.bbc.co.uk/media/images/41930000/jpg/_41930756_marathon_416.jpg
http://www.badwater.com/2006web/images/goggins.jpg
http://www.defenselink.mil/dodcmsshare/newsstoryPhoto/2007-07/scr_DavidGogginsDesert.jpg
Goggins is jacked and he consistently finishes at the top. Of course, he's an exception.

:lol:

Yeah, all the greater of a challenge it will be when I attempt the ultra. I'm obviously putting myself at a disadvantage by weight training and trying to gain weight, but I'd rather be a middle of the pack finisher and jacked than a top finisher and skinny.

http://newsimg.bbc.co.uk/media/images/41930000/jpg/_41930756_marathon_416.jpg
http://www.badwater.com/2006web/images/goggins.jpg
http://www.defenselink.mil/dodcmsshare/newsstoryPhoto/2007-07/scr_DavidGogginsDesert.jpg
Goggins is jacked and he consistently finishes at the top. Of course, he's an exception.
Yeah I read an article about him, what a beast. If you go about it the correct way, it is doable. From what I've seen though, a lot of those ultramarathoners have some pretty beastly legs, which I don't think has really been studied fully yet. I mean the difference between marathoners and ultras are pretty great. You should do the Leadville 100, I don't care if you know 10 races that are harder, it looks like a bitch of a race, haha.

Tonight wasn't the same intensity I normally bring to a workout. I got 305 paused for 1.5 reps and that was pretty much the highlight of the workout, my shoulders are terribly weak.

Yeah I read an article about him, what a beast. If you go about it the correct way, it is doable. From what I've seen though, a lot of those ultramarathoners have some pretty beastly legs, which I don't think has really been studied fully yet. I mean the difference between marathoners and ultras are pretty great. You should do the Leadville 100, I don't care if you know 10 races that are harder, it looks like a bitch of a race, haha.
I disagree, some ultrarunners are exceptions but it's a very, very small group who have jacked lower bodies (or upper bodies as we've already talked about). In terms of physique the two (ultrarunners and marathoners) are pretty much identical.

Nah, I'm not going to attempt a 100 for a while because the long run training would take all day, and I want to do other things with my time besides run.

Leadville is actually a very runnable course with fairly good terrain (besides the mud at Hope Pass). What makes Leadville so tough is the mega altitude. Do you live close to Silverton, Colorado? I'd suggest checking out the start or finish of the Hardrock 100 Mile Endurance Run sometime. It's the toughest 100 mile race in the United States. It's nearly twice as hard as Leadville.

I disagree, some ultrarunners are exceptions but it's a very, very small group who have jacked lower bodies (or upper bodies as we've already talked about). In terms of physique the two (ultrarunners and marathoners) are pretty much identical.

Nah, I'm not going to attempt a 100 for a while because the long run training would take all day, and I want to do other things with my time besides run.

Leadville is actually a very runnable course with fairly good terrain (besides the mud at Hope Pass). What makes Leadville so tough is the mega altitude. Do you live close to Silverton, Colorado? I'd suggest checking out the start or finish of the Hardrock 100 Mile Endurance Run sometime. It's the toughest 100 mile race in the United States. It's nearly twice as hard as Leadville.
I'm gonna agree with you about the lower body thing, but from all the pictures I've seen, most of them have big lower bodies, haha.

Have you considered pool running? Our XC team up here does a lot of it because each of them is doing like 120-140 mile weeks. Find a cutie who likes to run and you're set.

Altitude is a huge factor. I don't know if you've ever been up to a fourteener just walking, but it's tough. I want to climb Denali some day, but that is 21000 feet from sea level :eek:. Our mountains here are 14000, but we start from a mile up anyway.

I'm gonna agree with you about the lower body thing, but from all the pictures I've seen, most of them have big lower bodies, haha.
Here are two guys who have both won Badwater. I'm just saying.
http://www.oc100k.com/images/AkosKonya.jpg
http://www.badwater.com/2005web/images/story11_1.jpg
Have you considered pool running? Our XC team up here does a lot of it because each of them is doing like 120-140 mile weeks. Find a cutie who likes to run and you're set.
I'll have to try that.

You're kidding me right? 120-140 mile weeks. That's how much Olympic Marathon runners do.
Altitude is a huge factor. I don't know if you've ever been up to a fourteener just walking, but it's tough. I want to climb Denali some day, but that is 21000 feet from sea level :eek:. Our mountains here are 14000, but we start from a mile up anyway.
I'd be scared sh*tless going up Denali. Mountain climbing is some crazy stuff, although I have tons of respect for anyone who does it. You never know when a boulder is going to fall on your dome and kill you or when and avalanche will bury you to your death. With all that being said, you should climb K2.:D

Here are two guys who have both won Badwater. I'm just saying.
http://www.oc100k.com/images/AkosKonya.jpg
http://www.badwater.com/2005web/images/story11_1.jpg

I guess the pictures I've seen are the exception, not the rule.

You're kidding me right? 120-140 mile weeks. That's how much Olympic Marathon runners do.

There's a reason CU wins Nationals most years, and it's because Whetmore is one crazy sonofabitch. One of our guys runs a 13:20something 5k.

I'd be scared sh*tless going up Denali. Mountain climbing is some crazy stuff, although I have tons of respect for anyone who does it. You never know when a boulder is going to fall on your dome and kill you or when and avalanche will bury you to your death. With all that being said, you should climb K2.:D

I'd love to climb K2 and Everest at some point, too, but I'm not really "in" with any people who are good at mountain climbing, so I'm rather novice, not to mention out of shape.

I'll have to try that.
When I ran, I used to cross train with pool running / aqua jogging. It's good active recovery and decent cardio. And, during summer, it makes a refreshing break from the heat. :tu:

When I ran, I used to cross train with pool running / aqua jogging. It's good active recovery and decent cardio. And, during summer, it makes a refreshing break from the heat. :tu:
Yeah, that'll be the huge downside of training from June-October - extreme heat. It would be a nice change-up to try some aqua jogging. I don't know what it's like in Ohio, but the humidity can get brutal up here. During the summer it's consistently 80-85 degrees also.

Went bad today, got through 2x3x378 but the third set I got 1 rep and called it. Didn't even attempt the 3x399. My hip flexor is starting to really hurt, dunno whats up. My mind wasn't into it today at all, my uncle is in dire straits right now so most of my thoughts are with him. Still, an excuse is just that, a fucking excuse. I hate excuses. Fuck

I'm doubting the effectiveness of the Feduleyev for me. My body responded really well to the Smolov, but the Feduleyev seems to not be eliciting the same response. I'll see it through, but I am wondering how the max will respond.

I'm doubting the effectiveness of the Feduleyev for me. My body responded really well to the Smolov, but the Feduleyev seems to not be eliciting the same response. I'll see it through, but I am wondering how the max will respond.

I think part of the problem might be that you made a big gain in the Smolov. There can be a limit to how long you can sustain a rapid rate of strength increase.

People who had a recent history of heavy leg training might make less progress in the Smolov, and the Fedulyev might be more useful to them.

But you won't really know until you get through it.

I think part of the problem might be that you made a big gain in the Smolov. There can be a limit to how long you can sustain a rapid rate of strength increase.

People who had a recent history of heavy leg training might make less progress in the Smolov, and the Fedulyev might be more useful to them.

But you won't really know until you get through it.
Yeah, Smolov probably helped because I hadn't squatted seriously in awhile. O well I can work on my deadlift too.

And that's that with the Feduleyev Cycle. I'm done.
I was supposed to do 4x5x380 tonight, and I got 1x3 with full depth.

This program has beaten me. I think I did reasonably well. This program was meant for full gear, with spotters. I tried it raw with no spotters. Good move, Dave.
My spotter I had for Smolov is on the track team, and he has to work out with the team now, so he's gone. No one wants to train with me, except my roommate, and he can squat about 90lbs for his max.
This program is not for the faint hearted. During Smolov I was seriously expecting a quadricep tear, because that's the tension that I felt with each squat. This program has my hip flexor down for the count, because after that 1x3 it told me don't do another set or you will have a serious injury on your hands(legs?). Where I go from now? Psh I don't know, that's an issue for tomorrow.

It happens, man. Might be a good time to take a week off and recharge.