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Killn' The Cube: My powerlifting venture begins

Smolov has like 2 basic cycles with rest weeks between basically. If that doesn't explain it read:

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Glad you are liking smolov man.
 
How are deadlifts implemented into the program? Is it on a low % day or something?
 
smoker145 said:
How are deadlifts implemented into the program? Is it on a low % day or something?
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Not at all my man. I'm thinking if I can add 20lbs to my squat, it should have some carry over for deads.
 
CountryLiftin said:
Smolov has like 2 basic cycles with rest weeks between basically. If that doesn't explain it read:

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Glad you are liking smolov man.
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Thanks dude, I'm loving it. It's challenging and effective, that's all I need.
 
Smolov: Week 2- Day 2

Squat: 7 sets of 5- 285

I didn't feel as good today as Monday, probably because of last nights transgressions and only getting 4 hours of sleep and being hungover.

Got er in nonetheless. Feeling strong in body and mind.

Happy New Years guys. Lets make our goals a reality and work like dogs.
 
Lol...my son transgressed last night. Heard some noise downstairs. Went to see and found him face down, half in and half out of the front door where he made it after the cab ride. Dragged him in the rest of the way, locked the door and went back to bed. Stepped over him in the morn on the way to work. You young ones need to learn as we did I guess. Lmao
 
Bench/upper

RE Floor press: 275x6

Felt a little odd. Literally haven't done floor press in 6 months. I think I had a few more in the tank.

DB bench: 75xAMAP-22

First 21 went up fast, then I hit a wall. Lol.

WG pull-up: BW+25x5x4

Kneeling Landmine press: 20x3- 80

Row machine SS face pulls: 8/15x3

Triceps cable press down: 50x1- 80

DB hammer curl: 8x3- 40

Nice session today. Produced a solid pump. My BW is on the up and I have noticed 0 fat gain. As odd as it may sound, I think my bench strength is increasing as well.
 
Sean1332 said:
How was the kneeling landmine press? And you make me want to floor press now!
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I love kneeling landmine press. Really hits the anterior delts.

Floor press isn't something I'll be doing a lot of. Just trying to mix it up, I'm weak of the chest, but maybe it would be better suited for you.
 
Thinking about doing something similar to this in terms of programming.

12 weeks conjugate/3 weeks smolov Jr./repeat
(With the appropriate deload weeks and max days)

I'm getting better at programming conjugate and the smolov will help my squats catch up long term.
 
Smolov: Week 2- Day 3

8 sets of 4 @ 295 (80%)

Best day yet. I had a saying in my head: "every phuckin rep". That saying transpired with the exception of one rep. I sat back way too far and tried to bury it and ended up falling back on my ass, ha. Other than that, great day.

8th set:

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Guy filming was sitting on floor. With the angle, depth kind of looks in question. I'm being honest when I say I think it was legit.
 
rob112 said:
That's a pretty cool programming idea. Impressive getting through this program man
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Thanks, I figure the easiest way to add poundage to my total is to improve on my weakness.

It's weird, I don't even get sore anymore. When I started: my hip hurt, everything was tight and work capacity was low. All these things have been improved upon.
 
Good stuff, man. I'm excited to see how Smolov Jr. carries over to your 1RM.
 
CincyKiller45 said:
Me too boss. I'm going to start unracking 405 to get accustomed to the heavier weights.
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Good call. I'd even suggest walking out weights that are heavier than you plan on squatting in the near future. Give 405 a try, then make small jumps until you're uncomfortable walking the weight out, or you're at 500, whichever comes first. Remember to unrack with your hips under you. Looked like you might be getting a little forward.
 
+2 for walkouts. It's a sure as shït way to make yourself braced.

And The Dude gave good unrack advice. If you don't, you'll notice it immediately.
 
Smolov: Week 2- Day 4

Squat: 10 sets of 3- 320

Walk out:
405x3
455x4
405x1

Felt amazing. Don't know what else to say other than this program works.

Video to come.
 
rob112 said:
This is crazy man, the recovery aspect. Awesome work!
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Thanks brother.

I have been doing a lot of foam rolling and mobility. I haven't spoke much of it, but I've been doing more than I ever have.
 
Video: 10th set of 320x3

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Edit:

My legs are growing. You can tell by the way those sweats fit, lol. Time for an upgrade!
 
You're grooving them nice, homie. Excellent squatting. How'd those walkouts go?
 
herderdude said:
You're grooving them nice, homie. Excellent squatting. How'd those walkouts go?
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Thanks bro.

First 405 felt heavy. 455 felt like I had a tank on my back. Then went back to 405 and it felt pretty light.

I'm def going to keep walking these heavy weights out.
 
Get back on the heels man and open up and sit into it. I'm sure you were beat since that was your last set and everything but you were a little shallow on rep 2 and your back is getting low. Get those hips down and keep the back up and you will have more power. Otherwise looked good my man.
 
Can't really add to what country said, he beat me to it.
How long is this smolov? 4 Weeks, correct?

Your squat seems to be going up, keep it up
 
aceroni said:
Can't really add to what country said, he beat me to it.
How long is this smolov? 4 Weeks, correct?

Your squat seems to be going up, keep it up
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Thanks man.

Regular smolov is 13 weeks, smolov jr is just 3.
 
Here's a link to the full program that country posted a few pages back.

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The jr can be found anywhere. It's a simple layout.

Monday: 6x6 @70%
Wednesday: 7x5 @75%
Friday: 8x4 @80%
Saturday: 10x3 @85%

Then you add 10-15lb from week one to week 2's sets. Then an additional 15-25 from week 2 to week 3's.

Edit:

It's recommended to take 90% of true 1rm to use as your training max. I did so because I'm not using a belt.
 
Smolov: Week 3- Day 1

Squats: 6x6- 275

To be honest this was easy. I tried to challenge myself by decreasing time between sets and burying them. I've come a long way from week 1, when I was doing 245 6x6 with 5-6 min between sets.

Walk outs:
315x1
365x1
405x1
455x1

Calves (DC style): reps-unimportant

Good day. First day of classes got cancelled and another great day of smolov. Weight was a little over 220. I'm going to recomp a bit when I start westside again. Nothing major, just want to get my BF% down to about 15%.
 
Video of last set:


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I did a better job of getting my hips under the bar on the unrack and opening up my knees and sitting down under them. Rep 4, I got on my toes, but corrected it on 5 and 6.
 
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