[WinterIsComing]

Adding an 8th guy should be fine ideally I would like to find an 8th for Standard too so I don't have to fuck with the numbers to make everything fair.

[SmashiusClay]

Originally Posted by bad_coupon

Welcome to the team, apparently.

I know you're under good supervision and all

Hang on, who else is coaching him then?

Wow... new to squats and jumping on the smolov train... that's gonna leave some emotional scars.

Worse than training with me? Urban, you really know how to hurt a guy's feelings.

[WinterIsComing]

Fuck me Smolov. Alright I'm sold lets fucking kill ourselves in the name of pain. Hmm I want to at least maintain on my other lifts. Any of you guys suggest how I can work in pullups, bench, ohp, BOR and possibly deadlifts without killing myself?

[Urban]

Forget deads for the cycle. Do some grip work, and focus on squats. I mentioned already I'm just going to do pullups + DB bench/ohp supersets when i feel compelled to maintain upperbody strength, probably do some scapular retraction work with strand pulling too, but it's all very minimal. I keep thinking about this smolov routine (todays my first session), and all I can think is 4x9 with what i've done 1x10 with before... I don't want to leave the gym without completing it, but it may take me a couple hours.

[WinterIsComing]

Yeah I just started lifting in November and 5x5 is about all I've done. This is gonna be a fucking nightmare but hey what the hell. Think i'll do a 5x5 BOR monday, 5x5 OHP Wed, 5x5 Pullups Fri and 5x5 Bench Sat. Tabitha sprints and LSD runs might have to be curtailed to 1 or 2x a week. Man this has overtraining written all over it but for 3 weeks fuck it my body can man up.

[Merrill]

Smolov (death by squat) Week 1, Day 1

A) Squatzorz
Warmup barX10 or so, 135X6, 225X3
255X9
4 minute rest
255X9 Ugh!
7.5 minute rest
255X9 Better
8 minute rest
255X9 Worse than the 3rd set..

Looks like long rest periods are required to survive, for me. I hardly rested at lockout. I am going to have to rest a little longer at lockout next week when I have to do this shit with 275. My back was a little sore after the squats. My flexibility is for shit. I was nearly bottoming out on every rep. I am sure that my lower back was rounding a little at the bottom. I did not choose 375 as my 1 Rm for figuring out the percentages, I used 365. I think this was a good move.

About a 5 minute break.

B1)Bench Press
170X3
170X3
170X3

B2)Chin-up
BWX3
BWX3
BWX3

All reps done chest to bar from dead hang. B1 and B2 means alternating sets. I took about 60-90 seconds rest between sets. Between sets I did static and ballistic hamstring and glute stretches. I think it will help if I do them every session. I have never been very flexible.

This is going to be my plan for upper body work:

Monday:
Bench Press/Chinups 3X3
Wednesday:
OHP/Chest Supported Rows 3X3
Friday:
Pull ups/Dips 3X3
Saturday:
Maybe some AB work

Each day will have a push and pull movement done with alternating sets. I think the lower volume will prevent burnout. The most I have ever done for a triple on bench is 230. So since the program is 12 weeks I just counted backwards 5lbs for 12 weeks (60lbs) and started with 170. I will move up 5 lbs each week until I am at my peak. I will most likely increase the rest times as I get heavier. The rest of the movements will be done in a similar fashion with the exception of pullup and chinups. I suck at these and I will probably just add a set for the first couple of weeks and then start increasing reps per set Hepburn style. This is not set in stone. I may decide to back off towards the end, approaching squat test day. I think starting light will allow me to get used to the squat volume. This first day I did all reps explosively since the light weight.

I did not see any schedule or guidance for the 2 week "switching" cycle other than do dynamic and plyo stuff. Any body have any ideas on this?


Huge post.

[WinterIsComing]

Looks like our whole team is on the Russian devil program. Might have to change the team name to Comrade Popeye.

[Urban]

Originally Posted by WinterIsComing

Looks like our whole team is on the Russian devil program. Might have to change the team name to Comrade Popeye.

It may turn out to be team cripple...

[Urban]

Originally Posted by Merrill

I did not see any schedule or guidance for the 2 week "switching" cycle other than do dynamic and plyo stuff. Any body have any ideas on this?

I was thinking Box squats twice a week with about 60% of my new 1rm for 12x2 twice a week, and some negatives with 105%-110% maybe preceeding that. After the first four weeks I anticipate wanting to keep it real light. I was thinking about picking up that copy of milo where pavel goes over negatives... it was reccomended in the dragondoor article on the smolov.

[Merrill]

Originally Posted by Urban

I was thinking Box squats twice a week with about 60% of my new 1rm for 12x2 twice a week, and some negatives with 105%-110% maybe preceeding that. After the first four weeks I anticipate wanting to keep it real light. I was thinking about picking up that copy of milo where pavel goes over negatives... it was reccomended in the dragondoor article on the smolov.

That looks pretty good. I saw negatives and Westside style DE work in the article but it did not specify how much of each.

EDIT: Damn it, Sherdog died on me a second ago. It gave me the red "X".