Smolov Challenge - Stewy37's Trials - Page 2

stewy37 · 08-17-2007, 08:42 PM

Quote:

Originally Posted by mschatz

good work stewy!

Thanks man. I'm glad there's only one more week of this before getting a break, because I'm freakin drained today. We'll see how I recover for Sunday. Of course, next week I won't be dealig with moving, so there wil be a lot less extra stress.

stewy37 · 08-19-2007, 08:24 PM

Smolov Week 3 Day 1

Squat: 4x9 @ 335 lbs
4 Way Neck Machine: 50, 90, 130 lbs x 15 reps/direction
Standing OHP: 95 lbs x10, 135 lbs x8, 185 lbs x1 strict + 3 Push Presses
Push Press: 185 lbs x 4
Dips: BWx10

Holy Crap! This week is gonna suck. My lower back is smoked, my legs are stiff, I'm ravenous all the time, and my knees are starting to get a bit sore. Oh well. Only 3 more workouts until I get a break and then it'll be time to see how much this has paid off. Gotta add some pull movements back in this week. My bicep is ready to get worked on and fully functional again.

stewy37 · 08-21-2007, 08:33 PM

Smolov Week 3 Day 2
Squat: 5x7 @ 350 lbs
CHINS: BW (approx 225 lbs) x 10, 10, 10, 9

Awesome workout. I consumed a ridiculous amount of calories yesterday and got about 7 hrs of sleep. I felt great going in and absolutely destroyed the squats. My rest time was about 3 min between sets, and only 2 min for the last set. It was rough, but not even close to as hard as Sunday was.

My bicep is healing up pretty well. I decided to see if it could support me during CHINS and it did. I knocked out 4 respectable sets but when I went to start the first chin of the 5th set, and I felt it tweak a bit about halfway up. i dropped off the bar and decided to call it a day.

Anyway, looking forward to finishing this week up strong and than blasting a new PR nest week.

stewy37 · 08-23-2007, 05:51 PM

Smolov Week 3 Day 3
Squat: 7x5 @ 375 lbs
Incline Bench: 135, 185 lbs x 10; 225 lbs x 4, 3; 185 lbs x 8

Felt great for the squats, but they take a hell of a lot out of you. My rest time was around 3 min for most of the sets, but 5 min on sets 2&3. After getting done squatting, I'm ready to get out of the gym lately. Also, tonight I have mma, so I'd like to be able to perform somewhat decent there.
Anyway, one more day and than a break.

stewy37 · 08-24-2007, 08:43 PM

Smolov Week 3 Day 4
Squat: 10x3 @ 395 lbs
Deadlift: 225, 315, 365, 385, 415 lbs x 1

Hell Yeah! Basically done with the Smolov base meso-cycle. I am so looking forward to this rest week and excited to see just what I will be able to put up next Friday.
I felt great this workout and figured that I would pull heavy singles after squatting since I still had energy. Unfortunately I got really hungry about halfway through the deadlifts and got a bit too ambitious and went for 465 lbs. I think I could have gotten it, as all the previous deads went up real easy, but I had a complete mental lapse. Right as I went to pull, my mp3 player quit on me. I lost focus and instead of thinking about pulling the weight, I thought "Man, I'm fucking hungry!". Needless to say I didn't make the lift. Anyway, 'm pretty pleased so far and excited to see just what the results will be.

stewy37 · 08-30-2007, 08:28 PM

29 Aug 2007
SMOLOV RESULTS
http://www.youtube.com/watch?v=nuGoLrmYHYk

30 Aug 2007
1 Mile Warm-Up Jog
Neck Machine Front and Rear: 40, 90, 120 x 20, 15, 10
Standing OHP: 95 lbs x15, 135, 155 lbs x5, 175 lbs x3
Push Press: 185 lbs x 5, 205 lbs x 1, 215 lbs x 1 PR
Dips: BW x 10, +45 lbs x3x10
Triceps Pushdowns: 90 lbs x3x10

This starts my next training phase, or more accurately returns to what the Smolov cycle interrupted; a focus on conditioning while improving strength. Prior to the smolov I was adding mass, but now I am starting to cut weight. I'm at about 220 lbs right now and I feel I can lean out to a very strong 200 lbs or so, than come back up cleaner and while keeping my conditioning strong.

*Note* I only did front and rear on the 4-way neck machine, because I have a pretty good case of cauliflower ear in my left ear.

codysweet02 · 08-30-2007, 10:53 PM

I guess this porgram is legit as hell, 45lb increase in 1 month? Thats nuts. Awsome work man.

danman77220 · 08-30-2007, 11:31 PM

Holy hell 45 lbs! I'm aching to give this program a try. I think I will once I hit 315...

stewy37 · 09-02-2007, 11:20 PM

Thanks guys. I'm definitely pretty happy with the results. I will say that my legs are still tore up from this even with the rest they've gotten. I can't really see myself doing this again, as it really does interfere with the rest of your training, but for 4 weeks of hard work, it was worth it.

stewy37 · 09-02-2007, 11:21 PM

1-Mile warmup run 8 min/mile pace

Crossfit "Fran"
21-15-9 Reps
95 lb Thrusters
Pullups (Modified to be non-kipping)

Time: 8:58

Since putting on about 20 lbs this summer, it has affected my pullup performance. I knocked out the first 21 pretty easy, but on the subsequent sets was limited to sets of 2-4. It made it difficult to keep my heart rate up as high as it should for this workout. Also, my bicep isn't yet 100%, so the jerking of kipping pullups is out of the question for now.
I like this workout. It's great for when my time is limited like tonight, and when my pullups are up to par it whups my ass. Anyway, it's a good start back in to conditioning.
I'm also going to be running more often for warm-ups, as my run performance is nowhere up to my old standards (which honestly weren't that high). I've barely run since getting out of the Marine Corps, but there is no reason I shouldn't be able to just up and run 5 miles or so at around an 8-10 min/mile pace.