Re-evaluation

Just finished one of the toughest papers i've done in my entire smu life, so i'm gonna take a break from schoolwork for a couple mins to write down some thoughts I was having with regards to my training.

First off, current focus is on squat, but after training bench on tuesday, I believe I can incorporate bench training as well. Hence, instead of waiting for smolov intense to be over before I train my bench, I am going to do smolov jr for bench starting next week. This would mean that i would finish smolov jr AND smolov intense in the same week. Just in time for the holidays for me to back off training abit and indulge in some holiday activities and let the supercompensation take place.

This leads in to my next concern which is nutrition, which hit a major roadblock last week since I came down with food poisoning last tues and it stretched all the way till this past monday. As a result, appetite has been shit, so was barely getting in enough calories throughout the whole of last week, by my estimate about 2000+ and barely 3000 each day. So by training two major lifts, I can actually afford to up the calorie count.

So on to the plan.

Smolov jr calls for 4 days a week, so mon, wed, fri and sat will be bench days. Smolov intense for squat is on mon, wed and sat, so for those days, bench will be directly after. I estimate the sat sessions will be pretty freaking long considering the intensity for both are pretty high. No other pressing accessory work will be done. Face pulls will be done on all the bench training days, hopefully supersetting them. Tues and thurs will be direct back work. Ab work and hopefully GHRs will be done on squat days as per usual. There probably will not be any direct tricep work, but I might do some bicep work on back days.

Now that we have the parameters set up, setting up the plan will be as such:

Mon - Squat and Bench,  face pulls, GHR and ab accesory work
Tues - Back work (2 rowing, 2 pulldowns)
Wed - Squat and Bench,  face pulls, GHR and ab accesory work
Thurs - Back work (2 rowing, 2 pulldowns)
Fri - Bench, face pulls and ab accesory work
Sat - Squat and Bench,  face pulls, GHR and ab accesory work
Sun - rest (or whatever I feel like doing)

Macros for every training day will be 300g carbs, 350g protein and 155g fats, which will equal 4000 kcal. Basic simple rules will be: protein and fats up till training, then after training, carbs and protein and fats. Just a basic template but the simpler things are, the easier to follow.

So that's it for training reevaluation up till the end of smolov. I probably will take a week or two off after smolov (by off, I mean light deload training, not complete rest). In that time, I will also test my deadlift just to see where it currently lies. Then come Jan, I might switch back to westside, or 5/3/1. I believe I'll most likely go with 5/3/1 but that really depends on how strong my deadlift is. Might also decide to do 5/3/1 but with only the press, bench and squat, and reserve one day for more strongman type training. Anyway this can all be sorted out later.

Back to the books!

Squat 28th November 2012

Squat
115kg * 3
133 * 3
152.5 * 4
170 * 3, 1
162.5 * 3, 3
152.5 * 5, 5

Made the decision to lower the max used for the intense phase. I lowered it from 190 to 180, which would make it a training max of about 95%. Failed during the second rep of the second 170 work set. No matter, I think it's a smart move because we aren't taking the 2 weeks off as the smolov cycle actually dictates. After lowering the weights, the rest of the sets were much easier. Was pretty gassed by the end, so decided to skip accessory work today and get in more food!!

Nutrition wise the past week was a nightmare because my food poisoning seemed to affect my appetite for the whole week. I also feel a little burnt out because i feel constantly sluggish which is definitely not a good thing. Am bumping up my calories to about 4000kcal/day for the next week, sort of to make up for the previous week of undereating, and because I think the nutrition component of my recovery can be used to sort of compensate for the rest component of my recovery. Will still aim to get at least 7 hours of sleep. haha Exam week indeed.

Bench 27th November 2012

Bench
100kg * 5
120 *5
130 * 3
140 * 1
150 * 1

Close grip bench
130 * 3
100 * 5 for 4 sets

Weighted dips (3 sec negative)
1 plate * 10 for 3 sets

Behind the neck press
50 * 10 for 2 sets

Elbows out tricep extensions (inclined)
15 * 10 for 3 sets

Overhead DB extensions
17.5 * 12 for 2 sets

DB flyes
20 * 10 for 2 sets

Single arm machine press
15 * 20 for 2 sets

A1: Face pulls
31 * 30 for 2 sets
A2: Lateral Raise
15 * 12 for 2 sets

-A1 and A2 were supersetted, rest time between sets was less than a minute

BB curls
40 * 10 for 3 sets

Lots of exercises today, but mostly light weights (with exception of the bench). Haven't gone heavy on the bench in a while. 150 felt nice and strong, but didn't want to push it any heavier because I believe my cns might still be trying to recover and I have a heavy duty session tmr morning on squats. After that I just decided to do more recuperative light weight accessory work. Pace was pretty brisk today, entire training took barely 45 mins and my rest time was roughly less than a min for most exercises. Basically tried to get some volume in for the basic pressing muscles and do some chest work, which I have been sorely neglecting lol Time to sleep!

Squat 26th November 2012

Squat
125kg * 3
145 * 4
165 * 4 for 3 sets
162.5 * 5

A1: GHR
BW * 8 for 3 sets

A2: Lat pulldown
65 * 20 for 3 sets

A3: Standing cable crunch
43 * 16 for 3 sets

- A1 to A3 were supersetted, rest time 1 min between supersets.

Start of intense phase today. Made a mistake with the top weights today. Was supposed to be 162.5kg for 3 sets of 4 and one sets of 5, but in my blurness, I used 2.5kg plates instead of 1.25kg plates, so I ended up doing the first 3 sets of 4 with 165kg instead. Only realized before my 4th set.

Performance wise, reps were slower than i'd have liked, and I feel like depth might have been a little shallow. Must remind myself constantly to drive my head back out of the hole. Lower back is still a weakness. My recovery ability for my lower back is really bad, so decided to scrap the idea of direct lower back work for the intense phase. Other than that, accessories will be as per normal. Trying to eat up more now to make up for the past week of horrible eating (what with my food poisoning and the whole weekend being busy cause of rehearsals and two weddings!!) haha Study time!

Arms 24th November 2012

Single Arm pushdowns
3 sets 15 reps

Close grip machine bench
3 sets 8 reps

Cable tricep extension
3 sets 12 reps

DB overhead extensions
3 sets 15 reps
1 set 20 reps

Single arm preacher cable curl
2 sets 12 reps

Cable Curl
2 sets 15 reps

Concentration curls
3 sets 10 reps

Trained at my condo gym, so gotta play around with the tempo so the weights give more time under tension. Most of the reps were done with a 3 to 4 sec negative.

Squat 23rd November 2012

Squat
worked up to max
180kg * 1
190 * 1
200 * 1 (but Tim said he gave some assist)

A1: GHR
BW * 10 for 3 sets

A2: Lat pulldown
55 * 20 for 3 sets

A3: Standing Ab crunch
43 * 15 for 3 sets

A4: Reverse hyper
BW * 10 for 3 sets

- A1 to A4 were supersetted, 1 min rest time in between supersets

Today was max testing day for squat and to be honest, I was abit nervous since I'm still pretty dehydrated and feeling quite weak from my food poisoning. Stomach was still funky this morning, but at least the vomitting stopped and my appetite is coming back. I finally managed to touch 200kg again, which is a post injury PR for me. 200 has been a huge mental block for me ever since I tore my back back in end 2010. Really happy with today's performance, and looking forward to bringing my squat up more so I can finally crush 5 plates and upwards. Strained for like 6 seconds, and was lightheaded at the end of it. Tim did an awesome job spotting because he really knew to let me strain through it and not jump in prematurely. Reminds me why a reliable spotter is very important when attempting max weights. Thanks Tim (if you're reading this lol).

Intense phase for smolov is looking pretty intense (pun intended?) since i'm using 190 as the max weight. However, will re-evaluate again during next week and see if i might need to revise the weight down to 185 or even 180. Some accessory work after that to round off what is a decent session considering i felt like a weak little bitch before starting it.

Press 22nd November 2012

(all work sets were 3 reps)
Press
80, 75, 77.5, 80, 75

Incline
100, 95, 97.5, 100, 95

Flat bench
120, 115, 117.5, 120, 115

Flat bench
100 * 10 for 2 sets

Machine flyes
54 * 12 for 2 sets

Seated Laterals
15 * 10 for 3 sets
10 * 20

Machine rear laterals
68 * 15 for 4 sets

Back in the gym again after 2 days of vomitting and diarrhea. Felt really weak and dehydrated so kept the workout easy and light. Hopefully I'll be much better by tmr to test my squat max.

21st November 2012

Was down with food poisoning yesterday. Spent the whole day in bed and couldn't hit the gym at all. Feeling much better today, but decided to take today off as well to recover. Hopefully I'll be in shape to press tmr and test my squat on friday.

Back 19th November 2012

Pull ups
BW * 12 for 3 sets

Overhand BB rows
120kg * 10 for 2 sets

Underhand BB rows
80 * 15 for 3 sets

Machine Row
65 * 10 for 3 sets

Straight arm push down
31 * 12 for 3 sets

Single arm lat pulldown
35 * 15 for 3 sets (per side)

A1: Overhead shrug
40 * 20 for 3 sets

A2: Prone rear flies
7.5 * 20 for 3 sets
- A1 and A2 were supersetted

Shrugs
worked up to one set of 200 for 10 reps

Was debating whether to train or not. Felt really nua and lazy today. The weights felt heavier than usual. I tried to keep the rest time short and as a result, ended up sweating even more than usual (if that's even possible lol). Probably will rest on wed instead. Study time!

Arms 18th November 2012

A1: Lat pulldowns
3 sets 15 reps
A2: Dips
3 sets 20 reps

B1: Tricep pushdown
3 sets 15 reps
B2: Seated DB curls
3 sets 15 reps

C1: Cable tricep extension
3 sets 15 reps
C2: Cable preacher
3 sets 15 reps

D1: Overhead DB extension
3 sets 20 reps
D2: Concentration curl
3 sets 20 reps

Seated Laterals
3 sets 20 reps

Didn't bother putting down the weights, cos all the weights were light, hence the high rep range. More a recovery workout than anything tbh. Rest time was short, whole workout was done in less than 45 mins.

Squat 17th November 2012

Squat
160kg * 3 for 10 sets

A1: Standing Ab crunch
41 * 20 for 3 sets

A2: Lat pulldowns
75 * 15, 15, 15
- A1 and A2 were supersetted, rest time ~60s

And today marks the end of the smolov base meso. Tried to pace Max for his sets, but I think it would have been better with more rest in between. Still, all reps were good and I can say it was truly fun just pushing (especially the last 3 sets). Testing our max next week so that should be exciting hehe

Squat 16th November 2012

Squat
151kg * 5 for 7 sets

A1: Standing Ab crunch
41 * 20 for 3 sets

A2: Pull ups
BW * 10 for 3 sets

- A1 and A2 were supersetted, rest time ~60s

Good session today. Squats moved pretty fast and I was happy with the sets (save for one rep in my 5th set where I tipped a little). Other than that, pretty low volume session so no biggie. Tmr's the last day of the base meso. What a bittersweet feeling haha

Pressing 15th November 2012

(all working sets are 3 reps)
Press
80kg, 75, 77.5, 80, 75, 77.5, 80

Incline
100, 95, 97.5, 100, 95, 97.5, 100

Flat
120, 115, 117.5, 120, 115, 117.5, 120

A1: Lat pulldown
70 * 12 for 3 sets

A2: Paused benching
100 * 5 for 3 sets
- A1 and A2 were supersetted, rest time between supersets was about 60 to 90s

B1: Seated Lateral Raises
10 * 20 for 3 sets

B2: Seated DB press
30 * 12, 9, 7
- B1 and B2 were supersetted, rest time between supersets was about 45s

C1: Incline Lateral raises
10 * 12, 7.5 * 15, 15

C2: Face pulls
31 * 30 for 3 sets
- C1 and C2 were supersetted, rest time between supersets was about 45s

Today turned out to be an awesome session despite the fact that I didn't have much intention to train today! Last presentation of the year, so I felt pretty happy after that and decided I'd get a session in. I kept rest time really short all throughout. Felt that keeping the rest time to a minimal for the speed training (first 3 exercises) really made everything move fast. In fact, my rest time was so short, I actually finished my pressing in 5 mins, my incline in another 9 mins and my flat bench in 12 mins (including the warm ups!). Next week i'll be starting up 3 cycles so we'll see if that can be maintained. Decided that since I had time, I would try to push it for the isolated shoulder work. 45s really felt like not much rest, and my seated DB press really dropped by the third set. All the lateral raises were done with a pause at the top, although by the end of the third set, it really wasn't being held at the top for much. lol Anyway, good training session all in all, and everything only took 45 mins to get done, which seems to be quite alot of volume for the given intensity. I guess this really proves that the mind really is the most powerful muscle of all. To think I wasn't even planning to train today haha

Squat 14th November 2012

Squat
142.5kg * 7 for 5 sets

A1: Lat pull down (reverse position)
65 * 12 for 6 sets

A2: Paused Bench
80 * 3, 100 * 3, 110 * 1
120 * 1 for 3 sets
- A1 and A2 were supersetted. Rest time between sets was about 1 min.

Overhead DB tricep extension
20 * 12
20 * 12/15 * 15/12.5 * 12 - Dropset

Decided to do a little pause benching and some tricep work since I will most probably be up all night working on a report and presentation due tmr. I realized that the more I train using moderately heavy tricep extension movements, the better my pressing gets. Hoping that I might be able to get in a training session tmr after my presentation, but really depends on what time I head home tonight.

Oh and I realized I forgot to do abs.

Pressing 13th November 2012

(all work sets are 3 reps)
Press
80kg, 75, 77.5, 80, 75

Incline
105, 100, 102.5, 105, 100

Flat
120, 115, 117.5, 120, 115

Paused benching
100 * 4 for 4 sets
- 5 sec pause

Overhead db tricep extension
18 * 15 for 3 sets

Dips
BW * AMAP for 2 sets
- done with a 4 sec negative, pause in the stretched position, and fast concentric

Really appreciate the SMU gym now. Forgot how bad and crowded the public gym can get. Scrambling to get the plates since there were so little plates spread out amongst everyone, and my rest time was way too long trying to work in with others to use the bench. Had to use the bench to do my pressing so my pressing was done seated. Decided that with all the sharing of the bench and all, it would take me way too long to get in 3 cycles of each exercise, so probably will do 3 cycles for this thursday's and next week's sessions. All in all, everything felt light, but the only problem was my flow was horrible since rest time and all was very haphazard. Pretty easy workout because of that.

Squat 12th November 2012

Squat
135kg * 9 for 4 sets

Lat pull down (reverse)
57.5 * 12 for 5 sets

Standing ab crunch
41 * 19 for 3 sets

Hammer curls
35 * 10 for 2 sets

Lower back endurance is definitely a weak point. First set all reps were good, but the subsequent sets, my lower back got more and more tired faster. Last set my last 3 reps  tended to tip over way more than i'd like. But all in all, everything was still decent and my legs were feeling rather fresh at the end of the 4 sets. Only thing was my VMO was a fit tight and pumped, which is actually a good thing because it means my depth was deep. I also realize my conditioning is becoming better. Was not significantly drained or tired after the 4 sets like I was last monday. Everything seems to be going on plan. Good.

Squat 10th November 2012

Squat
155kg * 3 for 10 sets

Lat pulldown (but sitting reverse on the machine)
55 * 12 for 5 sets

Standing Ab Crunch
41 * 18 for 3 sets

15 mins on the spinner @90rpm

Today's session was good. Did about 5 sets with the bar, what I like to think of as rehearsal sets, before putting on 1 plate, then 2, then 2 and a half and after which, jumping straight into the first working set. Somedays I feel I don't need as many feeler sets, and today was one of them. All the sets were fast, but i played around with rest timing for the first couple sets. Resting 4 mins between my first and second set, and 3 mins between my second and third set. Found that the optimal resting time for me seemed to be around 4 mins today. Everything moved relatively fast, with no grinding. Managed to maintain a good arch in the lower back and my abs don't give way like it used to the past few weeks, so I guess the ab work is really starting to help. Accessory work was done with minimal rest in between sets (~30s), and I was done with them in less than 10 mins. Actual strength work took me about 45 mins (not including warm ups) so pretty decent pace and I think my recovery ability is improving. All in all, good session. 2nd week of base meso down, one more to go!

Squat 9th November 2012

Squat
145kg * 5 for 7 sets

Lat pull downs
65 * 10 for 5 sets

Standing Ab crunch
41 * 18 for 3 sets

Good session today. 145 moved pretty fast and felt real light on my back. Slight tweak in upper back tightening has really improved the efficiency of my squat. I think it could be due to all the upper back work i've been doing with the pull ups too. Actually started out the session feeling all bloated from breakfast (which was just ten eggs and some anchovies and peanuts and a coffee black), but it went away after my first work set. Just interesting thing to note that I realized today; finding that I need more warm up sets with the bar to get the muscles firing properly, but once they feel good, I can just jump up to working weight in roughly 2 to 3 sets.

Pressing 8th November 2012

(all work sets are 3 reps)
Press
80kg, 75, 77.5, 80, 75, 77.5, 80, 75

Incline
100, 95, 97.5, 100, 95, 97.5, 100, 95

Bench
120, 115, 117.5, 120, 115, 117.5, 120, 115

A1: Lateral Raise
15 *15, 15, 15

A2: DB Shoulder Press
30 * 12, 10, 10

-A1 and A2 were supersetted. Rest time between supersets was about a min.

Face Pull
31 * 30 for 3 sets

Nothing much to say, everything done in an hour so I was happy with the speed.

Squat 7th November 2012

Squat
137.5kg * 7 for 5 sets

Pull ups
5 sets of 10

Standing Ab Crunch
41 * 18 for 3 sets

Squats felt easier today. Everything moved at a good speed, and there was no sticking. However, I was gassed after that and the accessory work felt like it took forever to do. Still, the squat performance was more important so I guess things are going relatively well. Big hurdle now is the 7 sets of 5 on friday, after which, according to past smolov experience, the rest should be 'easier'.

Pressing 6th November 2012

(All working sets were 3 reps)
Press
80kg, 75, 77.5, 80, 75, 77.5, 80, 75

Incline
100, 95, 97.5, 100, 95, 97.5, 100, 95

Bench (Flat)
120, 115, 117.5, 120, 115, 117.5, 120, 115

Paused Benching
100 * 4 for 4 sets
- 5 sec pause

2 cycles for each press today. Weight still moves pretty fast even though I'm doing twice as many working sets. Pushed the rest time pretty short (~25s) during the presses, but stretched it out longer by the time I reached bench. Decided to just do pause benching instead of direct chest work to work on starting strength, where my bench weak point is. Can't wait to squat tmr morning!

Squat 5th November 2012

Squat
130kg * 9 for 4 sets
- last set last rep failed, so immediately reracked and did one more

Pull ups
5 sets of 10

Standing Abs
41 * 18 for 3 sets

Spinning bike
10 mins @ ~80 rpm

Pushed the rest time shorter than what it should have been. Remember to rest longer on wed.

Arms 4th November 2012

A1: Tricep pushdown
50kg * 15, 15, 15

A2: Seated DB curls
15 * 15, 15, 15

B1: Lying tricep cable extension
50 * 12, 12, 12

B2: Held Hammer Curls
15 * 10, 10, 10

C1: DB preacher curl
15 * 10, 10

C2: Overhead DB extension
15 * 15, 15

 Stationary bike ~ 20 mins

A1 & A2, B1 & B2, C1 & C2 were all supersetted. Minimal rest time (<30s) between all supersets.

Just a light workout to get blood in the muscles and to prepare them for the next week of pulling and pressing and squatting.

Squat 3rd November 2012

Squat
145kg * 3 for 10 sets

Pull ups
5 sets 10

Standing Abs Crunch
41 * 17 for 3 sets

Took a while to get going for the squats. !st to 4th set just got worse and worse. 3rd set I actually attempted twice, first time only doing 1 rep. All seemed lost and I sat at the side in quiet contemplation. Suddenly, there was the sounds of communist angels chanting, and the russian weightlifting jesus (in the likeness of comrade smolov himself) descended from the heavens and said to me: "Do not get ashamed. You try for more you can do today, but tomorrow, you lift more. Everyone beginning somewhere, soon you will be strong. I am here, I save you from crushing from barbell." With renewed energy, I hit my 5th set, and the subsequent sets after got easier and easier. Thank you russian weightlifting jesus!

Seriously though, gonna try to get as much rest this weekend as possible. I think I haven't been getting enough sleep so will definitely get in more food and snooze as much as possible. Next week looks tough, with 130 for 4 sets of 9 on monday.

Squat 2nd November 2012

Squat
135kg * 5 for 7 sets

Pull ups
5 sets of 10 reps

Standing Abs Crunch
41 * 17, 17, 17

15 mins on the spinner
- for recovery

Today's session was truly a lesson in digging deep and pushing thru. Legs were aching like a mofo from mon and wed's sessions, but I brushed it off figuring that it would go away once I start warming up. It didn't. First set felt way heavier than 135 should have been. Technique was screwed up and form was shit. After that first set, I seriously contemplated dropping the weights lower. Even Max could tell I was wrestling with the idea since I was off at the side being exceptionally quiet.

 Second, third and fourth set came and went and they too were crap. Somehow, I managed to get out each rep, but i remember my third and fourth set were truly shit. To call the reps I did squats are quite a big insult to the exercise. That's when I knew I had to start digging deep if I wanted to finish off strong.

So I summoned as much of the bad memories I haven't visited in a while and use that to build some rage inside me, and my fifth, sixth and seventh set were markedly better. Starting thinking of just sitting back on the hamstrings and letting them do more of the work, since my quads were fried. I usually squat in a mixed powerlifting and olympic style, with rather equal emphasis on both the quads and the hamstrings. Although today's session was shit in terms of performance, I would say it was awesome in terms of reminding me despite not every session going your way, sticking it through is still paramount to your development as a lifter and overall individual.

Pressing 1st November 2012

Press
80kg * 3, 75 * 3, 77.5 * 3, 80 * 3, 75 * 3

Incline bench
100 * 3, 95 * 3, 97.5 * 3, 100 * 3, 95 * 3

Bench
120 * 3, 115 * 3, 117.5 * 3, 120 * 3, 115 * 3

A1: Seated Side laterals
17.5 * 12, 12, 12

A2: Face pull
21 * 20, 20, 20

- A1 and A2 were supersetted

Today's training was short and intense. With the pressing movements, the key was performance. This meant a good speed and acceleration of the bar, with no grinding, hence the weights are more on the lighter side. Good session and i seemed to get faster and more explosive as the pressing progressed. I think i have been neglecting dynamic training during the whole mountain dog phase, so it's good to start training this aspect of my strength again. Next pressing session will have one additional cycle for each pressing movement.

Sidenote: My legs are aching like a mofo. Think some recovery cycling will be good later at night.