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No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Yes, 10 sets of 3. 3 sets of 10 would suck
Thanks man, I hope so
Thanks buddey, appriciate it
Yeah Buddeey!
Smolov w3d1
Squats
goblets x 10,10
50 x 5
70 x 5
90 x 5
110 x 3
130 x 3
belt on
152.5 x 4 x 9
Not bad at all, allthough my lower back was screaming for mercy.
Horrible
Bench Press, paused
bar x 10
50 x 5
70 x 3
90 x 3
110 x 2,2,2,3,3,3,3,3
sucked.
Chins
bw x 5
+10 x 5,5,5
Shrugs
70 x 5
95 x 8,8,10
Spread eagle situp
+10 x 15
+15 x 15
+20 x 15
Plate extensions
+ 20 x 5
+ 40 x 6,6
+ 25 x 15
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
It really looks like you are going to *crush* 200kg.
I hope you are preparing some suitable celebration pictures.
I hope you are preparing some suitable celebration pictures.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks Jaunty, I hope so
Ill make sure to get some pictures worthy of the occasion.
Smolov w3d2
Squats
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
130 x 2
150 x 2
belt on
162.5 x 5 x 7
Last one was the best. Good speed
Push Press
bar x 8 strict
40 x 8 strict
60 x 3 strict
67.5 x 3 strict
82.5 x 16 singles in 15 minutes
3 with slow negative. fairly hard. technique needs improvement.
Rows
60 x 5
70 x 5
80 x 5
80 x 5
Shrugs
80 x 5
95 x 8,10,10
Ab roller
bw x 5
+ 10 x 5
+ 15 x 5
+ 20 x 10
bw x 10
Upton:
Ill make sure to get some pictures worthy of the occasion.
Smolov w3d2
Squats
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
130 x 2
150 x 2
belt on
162.5 x 5 x 7
Last one was the best. Good speed
Push Press
bar x 8 strict
40 x 8 strict
60 x 3 strict
67.5 x 3 strict
82.5 x 16 singles in 15 minutes
3 with slow negative. fairly hard. technique needs improvement.
Rows
60 x 5
70 x 5
80 x 5
80 x 5
Shrugs
80 x 5
95 x 8,10,10
Ab roller
bw x 5
+ 10 x 5
+ 15 x 5
+ 20 x 10
bw x 10
Upton:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Smolov Squats
w3d3
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
130 x 3
150 x 2
belt on
170 x 7 x 5
this was easy, no kidding.
paused Bench Press
bar x 8
50 x 5
70 x 5
90 x 3
110 x 2,2,3,3,3,3,3,3
Meh, 4th set was sexy. Wish all my bench sets looked like that.
3 close grips, 3 medium and 2 wide sets
Chins
bw x 5
+15 x 3 x 3
Shrugs
70 x 5
95 x 8,8,8
Spread eagle sit ups
+ 10 x 10
+ 20 x 15,15,15
Kate looks great in b&w too
w3d3
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
130 x 3
150 x 2
belt on
170 x 7 x 5
this was easy, no kidding.
paused Bench Press
bar x 8
50 x 5
70 x 5
90 x 3
110 x 2,2,3,3,3,3,3,3
Meh, 4th set was sexy. Wish all my bench sets looked like that.
3 close grips, 3 medium and 2 wide sets
Chins
bw x 5
+15 x 3 x 3
Shrugs
70 x 5
95 x 8,8,8
Spread eagle sit ups
+ 10 x 10
+ 20 x 15,15,15
Kate looks great in b&w too
dinpappa
Purple Belt
- Joined
- Mar 20, 2007
- Messages
- 1,723
- Reaction score
- 0
I need a temporary writeup on who smolov is going, and what you hope will be your end target weight. Much because ive kinda in my own way dismissed smolov as something for a russian bear with a pharmacy in his gymbag to be able to do, but not applicable to tiny me with only my waterbottle and snickers 
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
lol. You can def. do smolov, especially the base cycle without being some kind of a beast.
I always do it when I have summer vacation, then I get more sleep and food than the rest of the year so recovery is very good.
I also squat every other day, as I hate doing back to back days with any exercise.
I know i can get 200, pretty sure I can do 205, and I would be very pleased with 210
Smolov w3d4
Squats
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
140 x 3
160 x 2
belt on
180 x 10 x 3
Cant complain
Push Press
bar x 10 strict
40 x 5 strict
60 x 5 strict
70 x 3 strict
80 x 1
85 x 16 singles in 15 minutes
3 were done with slow negative. These are starting to suck lol.
Triceps were fried
Rows
60 x 5
70 x 5
75 x 5
80 x 8
Shrugs
60 x 8
97.5 x 8,8,10
Ab roller
bw x5
+15 x 10,10
bw x 10
Maybe a little blasphemy, but im looking forward to NOT squatting for at least 4-5 days
I always do it when I have summer vacation, then I get more sleep and food than the rest of the year so recovery is very good.
I also squat every other day, as I hate doing back to back days with any exercise.
I know i can get 200, pretty sure I can do 205, and I would be very pleased with 210
Smolov w3d4
Squats
goblets x 12,12
50 x 5
70 x 5
90 x 5
110 x 3
140 x 3
160 x 2
belt on
180 x 10 x 3
Cant complain
Push Press
bar x 10 strict
40 x 5 strict
60 x 5 strict
70 x 3 strict
80 x 1
85 x 16 singles in 15 minutes
3 were done with slow negative. These are starting to suck lol.
Triceps were fried
Rows
60 x 5
70 x 5
75 x 5
80 x 8
Shrugs
60 x 8
97.5 x 8,8,10
Ab roller
bw x5
+15 x 10,10
bw x 10
Maybe a little blasphemy, but im looking forward to NOT squatting for at least 4-5 days
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks man. Ive done smolov jr for bench twice, and smolov for squat twice (one time only squatted twice per week)
paused Bench Press
bar x 10
50 x 5
70 x 5
90 x 5
110 x 2,3,3,3,3,3,3,3
ok
Push Press
50 x 3
60 x 2
70 x 1
80 x 15 singles in 15 minutes
had to lower weight, was hard after bench
EDT 10minutes
Chins bw x 5,5,5,5,5,5,5
Incline dumbbell presses 15kg x 15,15,12,10
Last edited:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Squats
goblets x 15,15
50 x 5
70 x 5
90 x 5
belt
110 x 3
130 x 2
150 x 2
170 x 2
190 x 1
200 x 1 +5
205 x 1 + 10
210 x 0
205 depth was questionable, so i tried to go deep with 210, and it got way to deep, lost all tightness and had to put it on the pins. oh well.
Deadlifts
110 x 3
150 x 3
170 x 3
190 x 2
dissapointing deadlifts..
Curls on incline bench
15kg x 8,8,8
man, these burn
goblets x 15,15
50 x 5
70 x 5
90 x 5
belt
110 x 3
130 x 2
150 x 2
170 x 2
190 x 1
200 x 1 +5
205 x 1 + 10
210 x 0
205 depth was questionable, so i tried to go deep with 210, and it got way to deep, lost all tightness and had to put it on the pins. oh well.
Deadlifts
110 x 3
150 x 3
170 x 3
190 x 2
dissapointing deadlifts..
Curls on incline bench
15kg x 8,8,8
man, these burn
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
Congratulations on the squat PR! And also the new KU pics.
- Joined
- Oct 29, 2009
- Messages
- 1,901
- Reaction score
- 0
Congrats on the squat PRs!
Lightning is bad and you're wearing dark pants so can't be sure. I personally thought it was a wee bit high but not terrible. I have no doubt you can get below parallel since it looked so easy regardless.
Lightning is bad and you're wearing dark pants so can't be sure. I personally thought it was a wee bit high but not terrible. I have no doubt you can get below parallel since it looked so easy regardless.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks guys!
Bench Press, paused
bar x 10
50 x 5
70 x 5
90 x 5
110 x 3,3,3,3,3,3,3,3
70 x 6. wow, little power left
moving up next week. only 2.5kgs.
Paused is damn hard for reps
Push Press
bar x 10
50 x 3
60 x 2
65 x 2 strict, suck
75 x 1
82.5 x 1 hard
70 x 8 x 2 in 10 minutes
10 min EDT
Chins x 5,5,5,5,5,5,5
Incline bench 15kg x 15,15,15,10,10
Vulcan gripper
1/1 x 5
2/2 x 5
3/3 x 5
4/4 x 5
5/5 x 5
6/6 x 7R PR
6/6 x 3L
3/3 x 20,20,20
Thoughts on gripper training:
Seems like I progress more when I leave the gripper alone for a while (little frequency).. weird. So im probably going with one volume day (like today) and one with more intensity.
