Smolov Challenge - Stewy37's Trials

stewy37 · 08-05-2007, 08:13 PM

This log is to cover my experience of the first 4 weeks of the Smolov Squat cycle. I'm starting a day earlier than everyone else due to my schedule, but it's all good. I'm only doing the base mesocycle as I can't really commit much more time to a squat specialization program than that. MMA and school will be my main focus after the completion of this. Here's some pertinent information:

Age: 25 years old
Height: 6 ft even
Weight: 225 lbs (varies as much as 5 lbs up or down on any given day)
Current 1RM: 405 lbs (This is as of 2 weeks ago and is what I'm basing the program off of)
Goal 1RM at completion of cycle: 450 lbs

Day One:
Squat 4x9 @ 290 lbs
OHP: 95 lbs x 10, 145 lbs x 5
Push Press: 195 lbs x 4
4 Way neck Machine: 40, 80, 120 lbs x15 each dir, 150 lbs x 8 each dir

I've decided to pick one pushing or pulling movement each day and knock out a few sets after squatting. I'll also pick either neck or grip work to add on. Basically, one large movement and one small one. I hurt my bicep doing pullups last week, so I may not be doing any pulling at all for a while yet. No deadlifting during this cycle either.

Notes: I don't usually squat over 5 reps, and it showed. Each set, I blew through the first 5 or so reps and than the last 4 were much harder. Rest was about 5 min between sets. Looking forward to Tuesday.

enright3060 · 08-05-2007, 08:55 PM

Cool - We will be using the same 1rm. I'll will be following your progress.

I am looking forward to starting tomorrow.

the_w1se · 08-05-2007, 10:00 PM

Ive heard horror stories from the smolov, good luck man

stewy37 · 08-07-2007, 09:57 PM

Day 2 of the program. I was sore, but loosened up good and had no problem doing all the required sets and reps.

Squat: 5x7 @ 305 lbs
OHP: 135, 155 lbs x 5
Push Press: 175 lbs x2x5
3" Wrist Roller: 45, 90, 135 lbs x5xup and down
COC Grippers: I was talking and just mased the number one for several sets of max reps (around 15-20) until I couldn't do anymore.

Good workout and looking forward to Thursday.

stewy37 · 08-10-2007, 12:24 AM

Smolov Day 3
Squat: 5x7@325 lbs

Events conspired against me today and prevented an early workout. Instead, I made it to the gym after work and had to push to get done before it closed. The first couple of sets were rough as I felt pretty fatigued, but after that they were only minimally difficult. Rest was 3 min between sets which has been my shortest so far.

Note: I decided to wear a belt for all my work sets. Although it isn't affecting me during the day, last night I realized just how fatigued my back was after grappling. After getting up from some sprawl drills and some guard passing drills, I realized I had accumulated a fair amount of lower back fatigue. I decided that wearing my new APT belt on all of my work sets instead of just the last few would be a very good idea for survival during this program.

Anyway, off to eat and get some rest for an early morning session. Oh yeah 10x3!!!

stewy37 · 08-10-2007, 04:18 PM

Smolov Week One Complete

Squat: 10x3 @ 345 lbs 3-5min rest
Incline Bench Press: 135x10, 185x8, 205x6, 225x4, 235x3

Only got 3 hr of sleep last night and was up at 6am to hit the gym. Not a lot of recovery time between last night's workout and today's. I was all right though. A little fatigued but not bad, and I really feel no soreness at all. This is good, because it means I'm holding up pretty well and although fatigued, still recovering decent. Next week is going to be a real test.
I was really happy with my performance on incline bench as I haven't done any bench variations in over a month. My shoulder had been bothering me when doing horizontal presses, so I've just been doing overhead work and it seems to have helped. I rarely do incline bench, and I think this is actually the most I've ever lifted on it despite being pretty smoked from the squats.

stewy37 · 08-12-2007, 09:44 PM

Smolov Week Two Day One

Squat: 4x9 @ 325 lbs
4 Way Neck Machine: 40, 90, 120 lbs x 15 reps each direction
OHP: 95 lbs x 10; 155 lbs x 5
Push Press: 205 lbs x 3 PR!

Today was actually pretty easy. Each set was rough, but despite being dehydrated due to being slightly sick and not timing meals right, they each felt easier than last week's. Hell, on the first set, I felt like I could have blown through and gotten 20 pretty easily, and on the last set I completed it pretty easily also. Rest was about 5 min between sets. Based on my progress so far, I'm very confident in my ability to finish this sumbitch and put up a huge new PR.

For those who are curious, here is my current supplementation:
GNC Ultra Mega Gold Multivitamin
GNC Double Strength Fish Oils x 4/day
GNC Triflex Sport
Precision Engineered ZMA
EAS Phos****en (Creatine Monohydrate) x 5g/day
Proteins:
Optimum Nutrition Serious Mass
EAS Myo Whey
GNC PM Protein

*Yeah, I work at GNC, so that's why so many GNC products

stewy37 · 08-16-2007, 11:02 PM

Been moving all week and jsut got internet back. Smolov is a buttkicker, but I'm still recovering well. Actually, I'm recovering better than I did last week. I have no soreness, just slightly heavy legs.
Anyway, here are the workout this week:

Smolov Week 2 Day 2- 14 August 2007
Squat 5x7 @ 340 lbs
Pretty easy day, but out of time to do anything else.

Smolov Week 2 Day 3 -16 August 2007
Squat 7x5 @ 355 lbs
Incline Bench Press worked up to 245 lbs x 3
Today was tough. Rest was 5-6 min between sets.

**mschatz** · 08-16-2007, 11:19 PM

good work stewy!

stewy37 · 08-17-2007, 09:31 PM

Smolov Week 2 Day 4
Squat: 10x3 @ 375 lbs

Week 2 done! I'm smoked. About halfway through, I was really not wanting to be there. I didn't eat enough today and paid for it. Anyway, time to rest up and prep for week 3. I'd type more, but I'm tired and am going to eat and than get some sleep.