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Old 04-27-2011, 08:07 AM   #451
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

The +20lbs between weeks 1 and 2 and + 10 lbs between weeks 2 and 3 are pretty aggressive (unless you have like a 600lb squat). I think if I ever ran this I would do +15/+7.5 and would probably use ~340 as my 1rm even though my real 1rm is more like 360 to 370.

Also I think it's fairly common to just run the first 3 weeks, then rest and test a new PR. Most of the gains seem to come from these first 3 weeks, and I'm not sold that the switching phase and the intense phase really do anything special.
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Old 04-27-2011, 09:53 AM   #452
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Re: Doug's Ultimate G-Flux Log

based on what? it seems to me that the first cycle and the second cycle don't need to be done together, but the first cycle seems really hard, and the second cycle seems hard too. the switching phase seems like just a break period.
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Old 04-27-2011, 10:46 AM   #453
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Re: Doug's Ultimate G-Flux Log

In that article you linked, the guy starts with a 1rm of ~350. He does 3 weeks of crazy volume, rests for half a week, then tests his 1rm in at the end of week 4 (when he's still likely a bit fatigued) and it has gone up 55 lbs. He probably could've rested for another half week and tried again and the increase would've been 65 lbs+.

So between the switching phase and the intense phase his gains were small, maybe as small as only 10 lbs. Prolly not, since he doesn't know his true 1rm at the end and conservatively estimates, but either way doing another 7 weeks of work to gain 10-20 lbs seems much less effective than the first cycle.

If I were going to try smolov (which I do plan on doing at some point in 2011) it would probably go:

Weeks 1-3 : Smolov squat, low volume benching and accessory work
Weeks 4-5 : Determine new squat 1rm, more benching and some deadlifts
Weeks 6-10 : Try to maintain squat strength while increasing bench and deadlift, maybe on SmolovJR and 5/3/1

and repeat.
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Old 04-28-2011, 07:33 AM   #454
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Re: Doug's Ultimate G-Flux Log

4-27

Swiss Ball Situps- 25x5

I am so bad at doing core work after normal workouts. It always ends up getting bumped a day.
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Old 04-28-2011, 08:04 PM   #455
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Re: Doug's Ultimate G-Flux Log

4-28

Power Cleans- 88x3x2, 110x3x2, 132x2x2, 154x1x5
Clean Pulls- 198x2, 220x2, 242x2
Pull ups- 10x3, 8x3, 6x4
Tate Presses- 15x3
EZ Bar Curls- 10x2

Gym was uncomfortably hot and humid. Did the pullups in between the sets of powercleans, which I'm pretty sure is an awful idea.
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Old 04-28-2011, 09:56 PM   #456
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Re: Doug's Ultimate G-Flux Log

doug, i see your point, basically you are saying law of diminishing returns i think?

i guess the second phase could be important in "consolidating gains" but i guess there is no particular reason to believe so.

pick up hockey like i suggested. but being as you dont currently, i need to ask, why do you train if you are not fat, are in good shape, and don't play sports?

Last edited by sayid_the_saviour; 04-28-2011 at 10:05 PM.
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Old 04-29-2011, 01:06 PM   #457
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Re: Doug's Ultimate G-Flux Log

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pick up hockey like i suggested. but being as you dont currently, i need to ask, why do you train if you are not fat, are in good shape, and don't play sports?
You realize that he is in good shape because he trains, right?
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Old 04-29-2011, 04:24 PM   #458
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Re: Doug's Ultimate G-Flux Log

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You realize that he is in good shape because he trains, right?
no, i didn't realize that.
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Old 04-30-2011, 04:35 PM   #459
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Re: Doug's Ultimate G-Flux Log

4-30

Squat- 45x5x2, 135x5, 185x5, 225x3, 265x2, 300x1, 310x5
Close Grip Bench- 45x10x2, 135x5, 155x3, 175x2, 183x5x2, 183x8
Deadlift- 154x3, 242x2, 309x1, 375x1, 419x1

Felt decent today, although hip flexor has been a little off. Been foam rolling it before workouts, but may need to be a little more proactive. Should be good for 315x5 next week. Deadlift was kinda tough, I don't remember how I possibly pulled 441 a couple months ago.
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Old 04-30-2011, 04:54 PM   #460
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Re: Doug's Ultimate G-Flux Log

Squat 310:http://www.youtube.com/watch?v=gRUmY-2F0qY

A couple of swings with the driver. The angle and lighting are too awkward to really see anything, but I think I'm standing just slightly too far from the ball, and thus not standing upright enough. My problem is usually the opposite, so it looks like I'm overcompensating. Also all these shots were off target by at least 50 yards, so my consistency appears to be dog****: http://www.youtube.com/watch?v=Uj6nFBixMmg
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Old 04-30-2011, 05:33 PM   #461
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Re: Doug's Ultimate G-Flux Log

damn you ****ing buried those squats

I'd be happy to review your swing but that angle and camera position makes it tough

the perfect spot for the camera when down the line is at exactly hand height and pointing parallel to your target line on your hand/foot line.
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Old 04-30-2011, 05:51 PM   #462
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Re: Doug's Ultimate G-Flux Log

Yeah I had it balanced on the top of a range basket.

I can PM you my golftec online login info. There's a couple better swings on there, but I'm not computer savvy enough to pull them into youtube.
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Old 04-30-2011, 06:15 PM   #463
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Re: Doug's Ultimate G-Flux Log

ya that will work
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Old 04-30-2011, 08:54 PM   #464
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Re: Doug's Ultimate G-Flux Log

In what way are you involved with golf spenda?

Doug I'd like to have a look too if you don't mind.
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Old 04-30-2011, 09:46 PM   #465
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Re: Doug's Ultimate G-Flux Log

former Class A member
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Old 04-30-2011, 10:44 PM   #466
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Re: Doug's Ultimate G-Flux Log

doug, I am curious how you plan on doing smolov and getting the appropriate rest and food when you work so much and so early?
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Old 05-01-2011, 02:10 AM   #467
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Re: Doug's Ultimate G-Flux Log

he eats non stop and goes to bed at 10pm
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Old 05-01-2011, 03:30 PM   #468
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Re: Doug's Ultimate G-Flux Log

i wish i could discipline myself to get to bed at 10. but it's the playoffs damn it.
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Old 05-01-2011, 03:38 PM   #469
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Re: Doug's Ultimate G-Flux Log

you could get on the bobbo schedule and record all the games, go to bed at like 5pm and then wake up at 2am and watch them
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Old 05-01-2011, 04:09 PM   #470
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Re: Doug's Ultimate G-Flux Log

I wrote down some thoughts, you want em here on in a PM
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Old 05-01-2011, 05:24 PM   #471
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Re: Doug's Ultimate G-Flux Log

on here is fine, ty.
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Old 05-01-2011, 07:38 PM   #472
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Re: Doug's Ultimate G-Flux Log

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he eats non stop and goes to bed at 10pm
Have you worked out hardcore and had a busy schedule in addition? I don't understand how Doug would do it. If he goes to bed at 10 and gets up at 6,that is borderline not enough sleep to do a challenging program on. It also doesn't allow for naps. Also, he needs to eat a lot in the morning, a lot for lunch, and a lot right after working out. What is he going to eat right after he works out? So that is more time and energy in food preparation. I think these are important matters in Doug's situation for doing smolov.
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Old 05-01-2011, 08:14 PM   #473
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Re: Doug's Ultimate G-Flux Log

lol Doug goes to costco for lunch and crushes family reunion size shrimp platters for lunch.
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Old 05-01-2011, 09:45 PM   #474
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Gary Stevenson View Post
you could get on the bobbo schedule and record all the games, go to bed at like 5pm and then wake up at 2am and watch them
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Old 05-02-2011, 07:37 AM   #475
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

Brusier,

Getting enough sleep is always an issue. But there are people that work 60 hrs a week that train just as hard or harder than I do, so whatever. I'm sure KidColin and Jaysick would love to only have to work the hours that I work. Also I've been on a diet for like 3 weeks and even at my fattest I'm only 170 lbs, so lol at Gary saying that I eat non-stop.

5-1

Hanging Leg Raises 12x3 superset with
Swiss Ball Situps 20x3
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