Doug's Smolov Log - Page 4 - Health and Fitness Forum

Nice work. Bodyweight update? I really wish I had listened to you for longer than a week or whatever it was when you said to squat twice a week while cutting, but I'm trying to dig that hole deeper now.

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07-20-2011 , 07:00 AM

#77

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Usually I'm 162-163 in the morning and 165-166 right before bed.

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07-21-2011 , 05:23 PM

#78

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Grats on finishing base mesocycle! It looks like you were basing it off of a 1rm of ~340, was that pretty close to accurate or did you shoot low?

Last edited by Evoken; 07-21-2011 at 05:34 PM.

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07-21-2011 , 07:48 PM

#79

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Very low. My true 1rm was somewhere between 365 and 375 when I started. 340 was ~ my 4-5 rm. I don't think I could've handled much more on any individual day though, maybe 5-10 lbs tops.

7-21

Bench- 45x10x2, 135x5, 155x3, 175x2, 185x4x8

Paused a bunch of reps. Fairly easy, but my left shoulder and elbow didn't feel great, I'll have to keep an eye on it.

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07-21-2011 , 09:48 PM

#80

sayid_the_saviour

banned

Join Date: Mar 2010 Posts: 2,416

You look into those resources yet for your shoulder?

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07-22-2011 , 07:53 AM

#81

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

I've been checking out mobilitywod.com, biggest issue is that I can't stream youtube at work so I can't just pound through 3 hrs of video straight and become an expert like I'd like to. Maybe I'll find some time on the weekend.

Also during the school year I can easily get bags of ice from the trainers. I haven't really iced since like May, which I'm sure is a major contributor to why these shoulder and elbow pains are gradually creeping up on me. Might be time to invest in some cold therapy products.

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07-22-2011 , 06:33 PM

#82

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-22

Bench- 45x10x2, 135x3, 155x2, 175x2, 195x3x10

Nuttin but a peanut. Paused 7 or 8 of the reps.

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07-24-2011 , 06:59 PM

#83

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-24

Squat- 45x5x2, 135x3, 185x2, 225x2, 275x1x2, 315x1, 355x1, 385xf, 335x3
-Well, **** me.

Bench- 45x10x2, 135x5, 155x3, 175x6x6
-Paused last rep of every set, failed very last rep because I paused for too long and lost tightness.

RD Flyes- 12x3
Hang Clean Pulls- 220x5x2

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07-25-2011 , 09:22 AM

#84

Jaysick88

old hand

Join Date: Oct 2006 Posts: 1,921

Ugh. Not strong enough or just a bad lift?

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07-25-2011 , 10:22 AM

#85

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

I think I'm not strong enough with my current squat form. Not really sure how I want to proceed, I had planned on just doing 2-3x5 for the next couple of weeks and hopefully getting to 345 or 350, but now I'm wondering if my time would be better spent doing 5x5 low box squat alternating with a 5rm. August is gonna set me back no matter what and it'll take most of September to regain what I lose, so maybe it makes more sense just to admit now that I've got a form issue and get working on it.

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07-26-2011 , 07:34 PM

#86

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-26

Bench- 45x10x2, 135x5, 155x3, 175x2, 185x5x7
Deadlift- 154x5, 220x3, 286x2, 340x5

Failed the very last rep of bench again. Didn't take enough rest before my last set but that really shouldn't be mattering at this point. Gotta get my grub and my ZZzzZZzz on.

Haven't deadlifted in 4 weeks or followed any programming in 6, so fairly happy with the deadlift effort. All reps were unbelted and double overhand.

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07-26-2011 , 08:01 PM

#87

sayid_the_saviour

banned

Join Date: Mar 2010 Posts: 2,416

why not just follow the smolov suggestion and do dynamic work for a couple week, jumping, speed squats... seems like a good idea to me to mix it up for a little bit

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07-26-2011 , 08:09 PM

#88

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

Most people get most of their gains from the introductory 3 week cycle. I assumed that I would be the same. Just because I've failed to set a significant new PR since completing the cycle doesn't mean that I won't in the next couple weeks. That's basically what happened when I did a SmolovJr bench cycle; my 1rm max was actually lower after completing the cycle and deloading for a week, but then 2 months later I was 15-20 lbs stronger.

If I fail to make a significant gain in the next three weeks, then when I rerun in the cycle in ~ 3 months I'll probably try the whole thing including the (likely FPS) "switching phase."

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07-26-2011 , 09:11 PM

#89

sayid_the_saviour

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Yeah, I agree in a couple of weeks you will get a nice lift. But I think that is kind of the point. You are fatigued, you have squatted heavy a huge volume lately, so you will get diminishing returns now. I don't get why you don't want just switch it up and do something different. For a few weeks you can squat heavy once a week while focusing on dynamic leg work, mobility circuits, front squats, BSS... Seems like the obvious move to me...?

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07-27-2011 , 06:01 AM

#90

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Quote:

Originally Posted by Doug Funnie II

did a SmolovJr bench cycle; my 1rm max was actually lower after completing the cycle and deloading for a week, but then 2 months later I was 15-20 lbs stronger.

Weeks off/deload weeks aren't always predictable either. In my experience anyway, sometimes you come back stronger right off the bat and other times you come back deconditioned and weird feeling. Even just the two days off in a 3 day a week program have weird results for the way you feel and perform the first day back.

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07-27-2011 , 07:08 AM

#91

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Quote:

Originally Posted by sayid_the_saviour

Perhaps this is what I should've done. I have always gotten weaker when I have squatted 1x per week because my form decays, so I decided instead of the switching phase I was basically going to deload volume but not intensity. I'll probably squat a relatively heavy set of 5 on Thursday, hopefully at 340, which I feel like will indicate that I'm back on track to squat 395+ for a single in the first half of August.

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Originally Posted by Evoken

Agreed.

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07-27-2011 , 04:18 PM

#92

sayid_the_saviour

banned

Join Date: Mar 2010 Posts: 2,416

bring your mom or gf to the gym to cheer you on. will give extra emotional boost to hit your mark. also, stream it live on 2+2. no way you can fail in that situation.

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07-27-2011 , 04:46 PM

#93

Soulman

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Join Date: Mar 2006 Posts: 31,657

I don't think having my mom for a cheerleader would help me much.

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07-27-2011 , 07:14 PM

#94

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

My mom thinks I'm an idiot for even having whey protein in the house because of what my Aunt told her. She's a nurse, so she must know about protein. I'm in for live stream lifting since I always miss out on Pendlay/CalStrength ones lol

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07-28-2011 , 08:32 PM

#95

Doug Funnie II

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Join Date: May 2006 Posts: 7,442

Lol parents. My dad tried explaining how creatine can cause extreme dehydration and too much protein is bad for you. I dropped a knowledge bomb on his dome and now he's just like "oh you're coming home for the weekend, I'll pick up 2 dozen eggs and a couple lbs of steak. Squat 4 plates yet?"

7-28

Squat- 45x5x4, 135x5, 185x3, 225x2, 275x1, 315x1, 345x5 (pr)
Bench- 45x10x2, 135x5, 165x2, 185x2, 195x4x8

Didn't **** around today. 15 lb 5rm squat PR and powered through bench.

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07-28-2011 , 09:08 PM

#96

sayid_the_saviour

banned

Join Date: Mar 2010 Posts: 2,416

i just got a physical. despite having a diet high in pizzas, burger king and milk for a couple years i think i have good cholesteral numers

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07-28-2011 , 09:22 PM

#97

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Nice. I've actually been meaning to have a physical since I haven't had one in about 7 years.

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07-28-2011 , 11:13 PM

#98

sayid_the_saviour

banned

Join Date: Mar 2010 Posts: 2,416

make sure you don't eat the day you get it so you can get your cholestoral tested, if you're interested in that anyways

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07-29-2011 , 01:02 AM

#99

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Quote:

Originally Posted by Doug Funnie II

My dad came to visit me once and saw creatine on the top of my fridge. He freaked out and informed me that it causes mood swings, aggression, and sterility. For months afterword he asked if I was still taking it as though I were a heroin addict or something. You wanna come drop a knowledge bomb on him? You might need to go nuclear.

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