Today was my first day cycling back into the Smolov program with a wider powerlifting squat stance. Since it was Wednesday I started with 7x5 w/245.
This. Kicked. My. Ass.
As I went through all of the squats I really focused on depth, keeping my knees out, ankles straigt, spreading out on my feet, lumbar curve, all of the queues I follow in my head. The weight wasn't so heavy that I was losing my mind but it was a LOT heavier than I was expecting especially after just going through this program and squatting 380. I didn't miss any reps but I was exhausted after the squats.
I can already tell that this stance is a LOT more stable and will provide a stronger squat for me in the end. It is a little tough starting over but in the end I know it will be well worth the effort. I want a 500 pound squat and I see it as very reasonable given the coaching at Matanuska barbell and cycling the Smolov program.
M.E. Floor/Pin Press (I call this a pin press since the braces on my rack are about a 1/2" too high for my elbows to hit the ground. It is VERY close though.) 135x12, 160x3, 185x2, 225x1, 245x1, 255xF
On March 15th I started the Smolov Squat cycle. I did not follow this program perfectly but I stuck to it pretty darn good as can be seen here in my log. During that course of time my squat went from a 325 1 R.M. to a rather easy 380 1 R.M. I could have probably pushed 390 but I got greedy and tried for 400 and missed it. I have to say that I am VERY pleased at a 55 pound gain on my squat in just a little over a month.
The program is rather demanding and there were times that I was covered in sweat and not really wanting to continue. I never did miss a rep though and that became a goal as the weights got heavier and heavier.
I want to take my squat up again as I am just not happy with 380.
My good friend Jason, owner of Matanuska Barbell has watched me squat for a while and also analyzed my miss at 400. My weakness is my hamstring adductors. To attack this weakness I am going to perform a reset on my squat and the Smolov cycle and focus on the wide "powerlifting" stance. I will run this next cycle with my original starting weight of 325 as getting used to the wider style of squatting and addressing my weakness is my primary concern. I will test my 1 R.M. after the next 4 weeks in both the wide stance and the Rippetoe stance I am currently used to squatting with.
This was a huge workout. Jason and I both worked hard and both got our asses kicked.
Jason watched my squat miss at 400. He looked at it several times and analyzed my weak points. Based on my M.E. Good Morning I should be able to squat roughly 440. That of course is just the math of it though. My weakness in the squat continues to be my hamstring adductors. We decided that I will focus a Smolov cycle with a WIDE powerlifting stance on my squat to address this weakness. We worked on the wide stance squat this workout and Jason said my form looked good, I just have to maintain my arch and keep my knees OUT.
D.E. Snatch (technique) - (115 x1) x 10/45s rest D.E. Clean (technique) - (145 x1) x 10/45s rest
M.E. Good Mornings 135x5, 145x3, 165x2, 185x1, 215x3(PR), 225x3(PR), 245x3(PR)
Just took a mellow day to work on technique and to get the blood flowing a bit.
Box Squat - 14" Box w/135# and a Light Band REALLY WORKED ON TECHNIQUE! 10, 10, 5, 5, 5, 5, 5 (dropped down to 5's to stay fresh and make sure technique was the focus)
Jump Rope 600 singles and 10 double unders at the end.
Back at Jason's. Felt great to work out at Matanuska Barbell again.
D.E. Bench Press - 8x3 w/155 + Chains Three different grips, pinky on power ring, thumb distance from smooth, and edge of smooth. Chains deload completely at the bottom of the bench press.
Push Press - 3x5 135x5, 155x5, 155x5, 165x5
5 Rounds, Dips and Deadhang Pullups 1/2 max reps 5&5, 7&4, 7&4, 7&3, 5&2
Back in the gym after a week of NOTHING. It felt FANTASTIC! I am so glad to be back after it. I wore a belt and neoprene knee sleeves. The knee sleeves don't offer any support, just keep the knees warm.
This is a scheduled rest day. Not like I have done shit for a week but this is always a scheduled rest day since I am flying south. Looking forward to getting motivated tomorrow.
I went over to the PBOC to try and use their equipment since it is way better than what is over at the Borough. I ran into Josh and a new guy, Justin. They were completing the Hero WOD "McGhee". I just did my Smolov Squat routine and then messed around a bit.
Smolov Squats 10x3 135x5, 225x5, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x6 (I did six on that last set, I was feeling really good.)
FINALLY! I finally got back in a gym last night after five damn days. It was a really great workout.
I have decided to cycle deadlifts and bench presses every other squat workout within the Smolov squat cycle along with adding a complimentary exercise to either the bench press or the Deadlift. I will try this for just a couple of weeks as to avoid over training but I really want to jump start my deadlift and bench now and I am hoping the Smolov program will work just like it did with the squats.
I know there is slim chance that someone aside from myself will actually read this but there were three guys in the gym all doing the treadmill or elliptical. UFC Unleased was on the little tv in front of them, something appropriate to get someone pumped up to get fit. What do they do? They turn the channel to some Charlie Sheen TV comedy show. I was doing squats and covered in sweat (not all my doing, the little gym is actually really hot) and these guys were on the treadmills doing CARDIO, not even breathing hard, and laughing at Charlie. To each their own.
Dumbbell Tate Presses 25's x 10, 35's x 10, 40's x 6, 40's x 6, 40's x 6, 40's x 6
Here was my motivation. I listened to a little Godsmack while working out and I happen to like this song for whatever reason.
Serenity by Godsmack
As I sit here and slowly close my eyes I take another deep breath And feel the wind pass through my body I'm the one in your soul Reflecting inner light Protect the ones who hold you Cradling your inner child
I need serenity In a place where I can hide I need serenity Nothing changes, days go by
Where do we go when we just don't know And how do we relight the flame when it's cold Why do we dream when our thoughts mean nothing And when will we learn to control
Tragic visions slowly stole my life Tore away everything Cheating me out of my time I'm the one who loves you No matter wrong or right And every day I hold you I hold you with my inner child
I need serenity In a place where I can hide I need serenity Nothing changes, days go by
Where do we go when we just don't know And how do we relight the flame when it's cold Why do we dream when our thoughts mean nothing And when will we learn to control
Where do we go when we just don't know And how do we relight the flame when it's cold Why do we dream when our thoughts mean nothing And when will we learn to control
I flew back to Prudhoe Bay today. I am still sick. I will try and get some good rest and hit the gym on Friday. What a waste of a week as far as working out goes.
I got sick with some crud that was going through the house. Ethan got the barfs. Sallie got sick. Greta, Theron, and Joe all got sick. My turn I guess.
I installed the new power cage today and decided the maiden workout needed to include bands. What an amazing dynamic the bands present. Like the Box, and High Back Squats the bands change everything around and really make you concentrate on form throughout the whole movement. Wow.
Sled Dragging 4x75m w/45+Greta 4x100m w/Greta
Smolov Squats 5x7. All sets included doubled over Monster Mini Jump Stretch Bands. I figure the bands added at least 50# per band at full stretch. 135x5, 185x7, 5x7 w/205
After Dad died I found an old Power Cage he had in the garage. I didn't know he still had it. It needed a little work to make it what I wanted so I enlisted the help of my friend, Bobby G. He is a pro welder and just an amazing guy. Joe and I took it over to his house and watched him weld and rode motorcycles. Joe was in heaven.
I used the Manta Ray for my Smolov Squats today. WOW. That thing, sucks. That was the first time I thought I was going to miss a rep doing these squats. It was hard compared to a low back squat. I also did my D.E. Bench Presses with chains so that was fun. Overall a very good and fun workout.
Smolov High Back Manta Ray Squats 135x5, 225x5, 4(270x9)
