[Merrill]

Smolov Week 1, Day 4

Squat

Warmup BarX10(stretching at the bottom), 135X6, 185X3, 225X2, 275X1

310 9X3

I was obviously supposed to do 10 sets, but on the 9th set I popped, pulled, or got a big cramp in my upper abs right underneath my rib cage on the right side. I stood around for a few minutes and realized it was not going to go away so I threw in the towel. I hope it goes away by monday.

I took around 4.5-5 minute rests between sets. This was by far the longest and most boring day ever. It felt like I was in there for an eternity. The first 5 sets were fairly easy. By the 7th set they were getting very difficult.

To add to my misery, I may have to help someone move tonight, just lifting the heavy shit for a chick that lives in my apartment complex. I commited to this before the whole Smolov thing. Bad idea. Maybe they will have enough people and won't ask me. *prays*

[Urban]

Yesterday:
Smolov week 1 day 3
- Warmup complex 3x5+5+5
- Squats - 5 @ 150; 4 @ 175; 3 @ 200; 2 @ 225; 7x5 @ 250

Today:
Smolov week 1 day 4
- Warmup complex 3x5+5+5
- Squat - 5 @ 165; 4 @ 190; 3 @ 220; 2 @ 250; 10 x 3 @ 275. I think this might have been

All worksets done belted from here on out for fear of injury. Raw squat work will resume later, maybe at the beginning of the next cycle. Gotta get some arnica or some shit for the bruising from the belt, and the bar. Week 1 in the books and I still feel good about this. Monday may be a little rough though, and I haven't done any upper body work since this past monday, I should plan some of that in, maybe on off days twice a week.

[Urban]

Originally Posted by Merrill

To add to my misery, I may have to help someone move tonight, just lifting the heavy shit for a chick that lives in my apartment complex. I commited to this before the whole Smolov thing. Bad idea. Maybe they will have enough people and won't ask me. *prays*

Yesterday I rowed across a lake... tomorrow I'm hiking to the summit of a local mountain. Think of it as active recovery.

[SmashiusClay]

Friday - 122.5 (270) x5x7

The squats weren't so bad, the gut cramps from food poisoning were much worse, managed to avoid sharting myself, but sets a new PR for & loo breaks in a session.

Was lucky in that I was on the downslope friday evening and managed to get the session in and get home before I got really ill and started s[praying back up everything I'd eaten in the last month. Spent Saturday drifting in and out of sleep in front of the test match. Recovered just in time for

Today - 130 (286) x7x5

That's just over 10,000lbs of squat volume. Fuck yeah.

Everyone get growing beards, I'm gonna get some t-shirts done for test days.

[Wild Dan Hibiki]

bitch of a workout today. i'm beginning to fear the heavy barbell, this has never happened to me before but now i think to myself before lifting the weight "can i really do this?". it's a shitty attitude i know, any help?

Squats:
115kg, 3 x 5
after this was wondering if i could push out another 2 sets, i decided not to and thought that volume might help me get over this hill. so i did:
90kg, 2 x 12
omg these sets killed me

then i had to do SOHP, BOR, Pull ups and Russian Twists

[Urban]

Originally Posted by Wild Dan Hibiki

it's a shitty attitude i know, any help?

What the hell?! Can you do this?! What do you mean can you do it?! You're gonna need to cut that shit out right now. I'm out of town right now, up in the fucking mountains, and I drove an hour to get to a gym on saturday and hit the gym before a 12 hour car ride on friday... today I'm leaving early to make the trek back down south and arrive early enough to get in my squat session before going to work. Interspersed in this smolov cycle has been endurance testing car trips, ridiculous hikes, stolen canoes, fighting dogs, arm wrestling tournaments, sunburns, and a small pharmacy worth of pills to keep going... and THAT was week ONE.

So SUCK IT UP! Get your ass in the squat rack and make that shit happen! If you're injured lets figure that shit out and get you back to training, if you're being a pussy I'm obviously not opposed to long road trips, so I may show up just to bitchslap your ass. You got three months! Pull your head out of your ass, wipe the sand from your vagina, and get in the fucking rack!

[BlondeWarrior]

Originally Posted by Wild Dan Hibiki

"can i really do this?". it's a shitty attitude i know, any help?

There is room for ONE woman on this team, and it's me.

Suck it up and be a man about it.

[Urban]

Drank Heavily last night (HOORAY BEER!), woke up early today, yelled at WDH, drove for 10 hours with a sick dog (stopped twice so she could poo/explode on the side of the road), straight to the gym:

Smolov - week 2, Day 1
Warmup complex - 3 x 5
Squats (what else?) - 5 @ 150; 4 @ 175; 3 @ 200; 2 @ 225; 4x9 @ 250, all four sets @ 250 done belted, everything else done raw.

everything actually felt pretty light today... weird, wonder if I used the right poundages, Gotta print up another spreadsheet cause I think the one I had is car fodder now...

[WinterIsComing]

6/7/08
Squat: 135x10, 225x5, 265x10x3

Pain, a level of exhaustion and soreness I never dreamed existed. The last 3 sets were akin to time spent on the rack. The decent was not me going down so much as my legs collapsing under me.

6/9/08:
Squat: 45x10, 135x10, 240x4x9

Its odd how everything is relivant. Two weeks ago I would have called this an intense and draining workout. After my torture sessions on Friday/Saturday it seemed relaxed and almost pleasant, really only had to dig deep on the last set.

[Wild Dan Hibiki]

thanks for putting me in my place guys. i shall hammer that 115kg for 5x5 next monday (squat day)