Smolov Squat Routine - 5th day of the base mesocycle completed
Still feeling good.
Still feeling good.
Today's Workout Thread
Quote: (06-05-2013 09:04 PM)Teutatis Wrote:
Smolov Squat Routine - 5th day of the base mesocycle completed
Still feeling good.
whoof, how is that treating you? Heard it was brutal.
coming back from a weightlifting back injury, jump rope and calisthenics today.
10 minutes of jump rope. 300 double unders. 5 sets of 5 deadhang pullups, 10 pushups, 10 decline sit ups, 15 airsquats. Plus gymnastics bridges.
Are you eating enough? If so then i think you should just keep going hard. When i went from 120 to 140 on squats every workout i had to grind it, i was basically screaming every rep of the last set, the fact that you completed the previous 5 wont make the next 5 look easy.
Quote: (06-05-2013 09:04 PM)Teutatis Wrote:
Smolov Squat Routine - 5th day of the base mesocycle completed
Still feeling good.
I did Smolov a year or two ago. Put 75 pounds on my squat max but those were the most brutal workouts of my life. The Intense Phase was the hardest. My joints got a little beat up but they recovered. I started soaking in a hot bath with epsom salts for an hour after each workout and that helped a little.
I think it was worth it. Good luck!
For anyone who doesn't know:
http://www.joeskopec.com/smolov.html
Wouldn't recommend it for a beginner.
TABATA HELL
One min rest between movements, score is sum of all reps
1.Tabata Squats (rest in bottom hold, thighs parallel to floor)
2.Tabata Push-ups (rest locked out at top, aka Forward leaning rest)
3.Tabata Ball Slam @ 20# ball (rest with ball overhead, both arms locked out)
4.Tabata Sit-up (rest with legs held straight 6-12” above floor, head off floor)
5.Tabata KB Swing @ 53# (rest without setting KB down or supporting it on your body)
One min rest between movements, score is sum of all reps
1.Tabata Squats (rest in bottom hold, thighs parallel to floor)
2.Tabata Push-ups (rest locked out at top, aka Forward leaning rest)
3.Tabata Ball Slam @ 20# ball (rest with ball overhead, both arms locked out)
4.Tabata Sit-up (rest with legs held straight 6-12” above floor, head off floor)
5.Tabata KB Swing @ 53# (rest without setting KB down or supporting it on your body)
Smolov Squat Routine - 6th day of the base mesocycle completed
Felt quite good today actually. It was 5x7 and it felt better than the previous day, which was 4x9.
It's my first time doing the Smolov, I've always wanted to try it and since I hurt my elbow and can't do upper body work for a couple of months I decided to give it a go.
Since I hadn't squatted in more than a year I did the introductory microcycle first to get acclimated (just a week or so of light squatting) and then moved on to the base mesocycle, which is what I'm doing now.
Even though I'm still feeling good, looking ahead at what the next few weeks will bring I'm already feeling sick in my stomach, it looks scary to be honest, but bring it on I say. No puke no gain... Just kidding, I hope I don't puke... too much...
I'm still only halfway though the second week though and I can already feel and see the difference on my legs and the rest of my body. It might be just my mind playing tricks on me but I feel "denser" and stronger. I'm really curious to see how they'll look like after these 12 weeks of torture.
Quote: (06-05-2013 09:45 PM)puckman Wrote:
Quote: (06-05-2013 09:04 PM)Teutatis Wrote:
Smolov Squat Routine - 5th day of the base mesocycle completed
Still feeling good.
whoof, how is that treating you? Heard it was brutal.
Quote: (06-06-2013 01:22 PM)Young T.R. Wrote:
Quote: (06-05-2013 09:04 PM)Teutatis Wrote:
Smolov Squat Routine - 5th day of the base mesocycle completed
Still feeling good.
I did Smolov a year or two ago. Put 75 pounds on my squat max but those were the most brutal workouts of my life. The Intense Phase was the hardest. My joints got a little beat up but they recovered. I started soaking in a hot bath with epsom salts for an hour after each workout and that helped a little.
I think it was worth it. Good luck!
For anyone who doesn't know:
http://www.joeskopec.com/smolov.html
Wouldn't recommend it for a beginner.
Felt quite good today actually. It was 5x7 and it felt better than the previous day, which was 4x9.
It's my first time doing the Smolov, I've always wanted to try it and since I hurt my elbow and can't do upper body work for a couple of months I decided to give it a go.
Since I hadn't squatted in more than a year I did the introductory microcycle first to get acclimated (just a week or so of light squatting) and then moved on to the base mesocycle, which is what I'm doing now.
Even though I'm still feeling good, looking ahead at what the next few weeks will bring I'm already feeling sick in my stomach, it looks scary to be honest, but bring it on I say. No puke no gain... Just kidding, I hope I don't puke... too much...
I'm still only halfway though the second week though and I can already feel and see the difference on my legs and the rest of my body. It might be just my mind playing tricks on me but I feel "denser" and stronger. I'm really curious to see how they'll look like after these 12 weeks of torture.
I have been trying to come up with a simple workout that I can do 10 minutes in the morning and 10 minutes in the evening every day, since I can't seem to find time to hit a gym.
The routine I have going is (in this order):
2 min jump rope
50 pushups
50 sit ups
50 jumping jacks
25 burpees
Twice a day every day, once before I go to work, once immediately after I come home, weekends the same.
Although it's a light workout, I've been doing this for three months, and the results have been pretty darn good so far, as in I definitely notice the change. However, I wonder about the balance.
Any suggestions?
The routine I have going is (in this order):
2 min jump rope
50 pushups
50 sit ups
50 jumping jacks
25 burpees
Twice a day every day, once before I go to work, once immediately after I come home, weekends the same.
Although it's a light workout, I've been doing this for three months, and the results have been pretty darn good so far, as in I definitely notice the change. However, I wonder about the balance.
Any suggestions?
You need some pullups and some leg work in there.
If you want to do a light workout every day I'd have at least 4 or 5 different days that I could rotate. There are a million different body weight exercises you can do, just look them up, create some kind of pull, push, legs routine. Have 4 or 5 different routines and just rotate between them.
And then forget overtime to increase the number of reps, or sets or do the same amount of work in less time.
But really, just move, that alone is good.
If you want to do a light workout every day I'd have at least 4 or 5 different days that I could rotate. There are a million different body weight exercises you can do, just look them up, create some kind of pull, push, legs routine. Have 4 or 5 different routines and just rotate between them.
And then forget overtime to increase the number of reps, or sets or do the same amount of work in less time.
But really, just move, that alone is good.
Quote: (06-07-2013 03:14 AM)Anaguma Wrote:
I have been trying to come up with a simple workout that I can do 10 minutes in the morning and 10 minutes in the evening every day, since I can't seem to find time to hit a gym.
The routine I have going is (in this order):
2 min jump rope
50 pushups
50 sit ups
50 jumping jacks
25 burpees
Twice a day every day, once before I go to work, once immediately after I come home, weekends the same.
Although it's a light workout, I've been doing this for three months, and the results have been pretty darn good so far, as in I definitely notice the change. However, I wonder about the balance.
Any suggestions?
Add some jumping lunges and air squats. Mix it up with different kinds of push ups, narrow, shoulder-distance, and wide. You can also do dips using a piece of furniture like a table or chair.
I did my workout routine technically yesterday. Been doing it with minor variations for months.
Sometimes I start with a few leg exercises, weighted lifts/leg press/leg curls/etc, occasionally add chest press. Generally it revolves around bench with dumbbell curls for my rest period. So bench/curl/bench/curl. That's like 70+% of the workout there. Then I switch to quarter squats (my lower back sucks), low rows, and hammer curls. Occasionally I'll end with pullups and cable cross. I need to find a really good chest isolation exercise to fit in, but in the meantime I burn more fat and get more done by putting complimentary exercises together and not taking much in the way of rest periods.
I've noticed, I wanted to cut when I started this routine back in January. I'm around 700 calories a day under maintenance. Started at 175lbs and around 18% bodyfat. Now I'm 175lbs and around 13% bodyfat. Not sure how that works, but I like it. My strength went up (5rm bench went from a low of 165 to 210ish, but my max bench from 260 to maybe 280, 300. Curls went from 5x30lbs to 8x40lbs), and I'm visibly leaner--arms went from 16" to 15", but now have that "saran wrap" look, visible striations in shoulders when moving, etc. So I'm not sure how my cut turned into recomp, but I like it. Still, I need to switch up the routine more, and drop calories more too. I hold fat poorly on my stomach due to loose skin. Want to somehow hit 170 or even less by the end of the month.
Sometimes I start with a few leg exercises, weighted lifts/leg press/leg curls/etc, occasionally add chest press. Generally it revolves around bench with dumbbell curls for my rest period. So bench/curl/bench/curl. That's like 70+% of the workout there. Then I switch to quarter squats (my lower back sucks), low rows, and hammer curls. Occasionally I'll end with pullups and cable cross. I need to find a really good chest isolation exercise to fit in, but in the meantime I burn more fat and get more done by putting complimentary exercises together and not taking much in the way of rest periods.
I've noticed, I wanted to cut when I started this routine back in January. I'm around 700 calories a day under maintenance. Started at 175lbs and around 18% bodyfat. Now I'm 175lbs and around 13% bodyfat. Not sure how that works, but I like it. My strength went up (5rm bench went from a low of 165 to 210ish, but my max bench from 260 to maybe 280, 300. Curls went from 5x30lbs to 8x40lbs), and I'm visibly leaner--arms went from 16" to 15", but now have that "saran wrap" look, visible striations in shoulders when moving, etc. So I'm not sure how my cut turned into recomp, but I like it. Still, I need to switch up the routine more, and drop calories more too. I hold fat poorly on my stomach due to loose skin. Want to somehow hit 170 or even less by the end of the month.
Front Squat 12 x 1 @ 315
Tire Flips 3 x 5 @ 650
Ab Wheel 3 x 15
Any of you fellas find that training like a strongman/power lifter/athlete more beneficial then your standard bodybuilding shit?
Tire Flips 3 x 5 @ 650
Ab Wheel 3 x 15
Any of you fellas find that training like a strongman/power lifter/athlete more beneficial then your standard bodybuilding shit?
Wheel barrow training today. Loaded it up with about 175lbs of weights and stones. Added Fat Gripz to work the grip hard.
Wheel Barrow Sprints 10 x 20 yards with 3 minutes rest in between.
I did this at a local high school football field with a track around it. A lot of people on the track came and asked me what I was doing and why. To bad they were older people and fat middle aged women walking with their kids. Hopefully there will be some cuties there next time so I can implement "Wheel Barrow Game".
Wheel Barrow Sprints 10 x 20 yards with 3 minutes rest in between.
I did this at a local high school football field with a track around it. A lot of people on the track came and asked me what I was doing and why. To bad they were older people and fat middle aged women walking with their kids. Hopefully there will be some cuties there next time so I can implement "Wheel Barrow Game".
tried strong lifts for a while and I think its what was the cause of my back problems.
Going back to Starting Strength again, and starting over officially on July 1st, for a four month, 16 week cycle. Will start at squat 265lbs, press 175lbs, bench 225lbs, deadlift 375lbs. I will be going up 5-10lbs per workout. I will workout 3x per week.
Yeserday I did 3x5 255lb squat, 3x5 165lb press and 3x10 strict pullups.
Goals for this cycle is 2.5x body weight deadlight(roughly 500lbs), 1.25lb Press(225ish), 2x BW squat(400lbs) and 3x20 pullups. Aggressive goals.. stalls and injury will be my weakness, as well as woman and partying.
Going back to Starting Strength again, and starting over officially on July 1st, for a four month, 16 week cycle. Will start at squat 265lbs, press 175lbs, bench 225lbs, deadlift 375lbs. I will be going up 5-10lbs per workout. I will workout 3x per week.
Yeserday I did 3x5 255lb squat, 3x5 165lb press and 3x10 strict pullups.
Goals for this cycle is 2.5x body weight deadlight(roughly 500lbs), 1.25lb Press(225ish), 2x BW squat(400lbs) and 3x20 pullups. Aggressive goals.. stalls and injury will be my weakness, as well as woman and partying.
Teutatis, how's Smolov going?
Puckman dont you think a more advanced routine would be better for you at your stage? Teutatis what kind of accesory work are you doing and how should i decide what to do? ive lost 25lbs+ so far im at 168 ill probably have four months left of this year to workout any one thinks i cant get to at least a 405 squat? I was doing 5x5 with 315 before i broke my ankle.... Anyone got some info on muscle memory!
Quote: (06-26-2013 06:44 PM)dog24 Wrote:
Puckman dont you think a more advanced routine would be better for you at your stage?
I could do starting strength intermediate routines but I want to first get through a 16 week cycle of the basics before I ramp back up. the beauty is in the simplicity of that program because I have used it to success many times I absolutely know it works and I wont get injured as easily as a higher volume program.
Warm-up
12 minute KB complex @ 35#, 1 minute each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 12 minutes.
1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
Then...
FAMILY FRIENDLY VIOLENCE
(1)7 rounds
5x DL (increase weight each round)
3x Turkish Get up @ 35#
5x Ankles to bar
(2)5 rounds
8x Hang Squat Clean @ 165#
30m tire drag
10m DB Crawl @ 2x 55#
(3)10 rounds
5x Pull up
10x Dip
15x Push up
12 minute KB complex @ 35#, 1 minute each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 12 minutes.
1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, Figure 8 – left to right, Clean & Press-right arm, Slasher to halo, Clean & Press-left arm, Slasher to halo, KB Snatch-right arm, Right leg lunge (KB in left arm), KB Snatch-left arm, Left leg lunge (hold KB in right arm)
Then...
FAMILY FRIENDLY VIOLENCE
(1)7 rounds
5x DL (increase weight each round)
3x Turkish Get up @ 35#
5x Ankles to bar
(2)5 rounds
8x Hang Squat Clean @ 165#
30m tire drag
10m DB Crawl @ 2x 55#
(3)10 rounds
5x Pull up
10x Dip
15x Push up
WS4SB3
High rep upperbody
Dumbbell bench 3x12 120lb
Pullups 3x8
Dumbbell military press 3x8 80lb
Dumbbell shrugs 3x10 130lb
finished it off with conditioning
15 incline on the treadmill. tabata protocol 20 seconds on 20 seconds off 7mph 10 times.
High rep upperbody
Dumbbell bench 3x12 120lb
Pullups 3x8
Dumbbell military press 3x8 80lb
Dumbbell shrugs 3x10 130lb
finished it off with conditioning
15 incline on the treadmill. tabata protocol 20 seconds on 20 seconds off 7mph 10 times.
Yesterday I did 1.5 rep chin ups for the first time.
I usually don't get sore from them but my traps and delts are on fire today!
Pretty tough movement too.
I usually don't get sore from them but my traps and delts are on fire today!
Pretty tough movement too.
Just finished week 8 of Madcow 5x5.
330lbs squats for 3 reps. 330 for 5 reps on Monday.
After week 12 I am scheduled to be able to hit 365x5.
That *should* mean that my 1RM will be around 410, according to Exrx.net, or about 2.2x bodyweight. Will be super happy with that.
Then gonna have to start cutting bodyfat and get down to 12ish%.
330lbs squats for 3 reps. 330 for 5 reps on Monday.
After week 12 I am scheduled to be able to hit 365x5.
That *should* mean that my 1RM will be around 410, according to Exrx.net, or about 2.2x bodyweight. Will be super happy with that.
Then gonna have to start cutting bodyfat and get down to 12ish%.
Quote: (11-16-2012 04:31 AM)TexasMade Wrote:
I need some motivation. I am not getting to the gym. The gym is a 1/4 mile walk from my spot. I was hitting it hard earlier this year before I hurt my back power cleaning. This open thread is like the Approach Thread. Made to motivate each other.
Rules:
Only post what routine you knocked out today
Note any different techniques you started using
Note the length of your workout, time in and out the gym/routine
Note any gains you made from last week or last month
I have 5 months in country. Mind, body, and soul. I fucked up the 14 months I've already been here. Only real gains I've had were my pull-ups and bench. I have been trying to work my back and arms. Hopefully this thread will get me off the computer and get me to work out before I hit poker up. Appreciate the support.
My Chest and Triceps workout (dumbells only). Takes about an hour. For me I have a nice Cybex bench and a rack of nice dumbells. I'm too lazy to get to the gym so having the weights at home an in my living room is key.
I've started only doing uni-arm presses that target the upper chest. I've been very impressed with the shape my chest is taking. My body frame is large and stocky to begin with so mass is not my issue, it's shape and tone.
Every workout, my goal is not to see how much weight I can put up today, it is what it is and progresses naturally at it's own pace, but instead to concentrate on improving my form to the point where I move like a shaolin monk.
Any suggestions for improvement are most welcome!
Warm up
- 3 sets of regular pushups
- 3 sets of diamond pushups
- 3 sets of decline pushups (really blows up your chest)
All 10-12 reps each
- 3 sets of uni-arm presses while laying on the floor
- 3 sets of uni-arm presses at 30 degree incline.
- 3 sets of close-grips presses at 30 degree incline.
- 3 sets of flat flys.
- 4 sets of flat lying triceps extensions
Stomach
- 3 sets of crunches
- 3 sets of leg raises
- 2 sets of planking (diamond close grip)
- 2 sets of planking (wide)
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