JK vs BigRed
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<p>yeah there were some high rep/high weight sets lurking! </p>
<p> </p>
<p>Are you mixing up squat variations? or will this be 'standard' squats (ie getting below parallel). I've been using the 5*5 for front squats but I think I'll give this programme a crack soon!</p> -
<p>Just rocking out standard back squats at the mo. And yep getting below parallel.</p>
<p> </p>
<p>I was thinking about doing heavy weight/ low rep on Mondays, front squat weds and then high rep back squats friday but decided to go with a proven programme.</p> -
<p>That's the challenge if you want to focus on variations - do you do the same type of exercise throughout or mix in those different squats. And what does that mean for the weights and calculations etc... I tend to build my workouts around the main exercise but how they fit within the week is a challenge too. Deads the day after squats ain't much fun, and vice versa!</p>
<p> </p>
<p>At least hitting squats on Monday means you'll have the racks to yourself!</p> -
<p>Smolov Jr Day 2</p>
<p> </p>
<p>Warmup was 10mins ride, then stretch and roll as usual plus leg extensions but only 30reps per side at 30kg.</p>
<p> </p>
<p>Squats - 10 x bar, 10x bar, 5x60kg then smolov sets of 7 sets of 5 reps @ 92.5kg.</p>
<p> </p>
<p>Additional work was:</p>
<p>Reverse hyper extensions - 12, 12, 15, 15 reps</p>
<p>Lying hamstring curls - 12x42kg, 8x48, 8x48, 12x42</p>
<p> </p>
<p>And a short 5mins ride and stretch to finish.</p>
<p> </p>
<p> </p>
<p>Elbow feels pretty good after yesterday's exercises. Pretty happy about that. Will push it a wee bit more tomorrow.</p> -
<p>Smolov Day 3 - more squats</p>
<p> </p>
<p>Warmup was 10mins ride, then stretch and roll as usual.</p>
<p> </p>
<p>Squats - 10 x bar, 10x bar, 5x60kg then smolov sets of 8 sets of 4 reps @ 100kg.</p>
<p> </p>
<p>Additional work was:</p>
<p>Leg extensions - 100 reps @ 48kg - just doing in sets of 10 left them right then left then right etc with no rest.</p>
<p>Seated calf press - 15x200, 12x280, 12x280, 12x280, 12x280</p>
<p> </p>
<p>And a short 5mins ride and stretch to finish.</p> -
<p>how did the squat section go? no dramas?</p>
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<p>Nah they felt good mate. Pretty easy at first but the last couple of sets were more of a grind.</p>
<p> </p>
<p>Knees seem to be holding up good so far. Form was good too this morning, good depth and kept everything nicely aligned.</p>
<p> </p>
<p>Monday will see me doing 10sets of 3 reps @105kg.</p> -
<p>Smolov Day 4</p>
<p> </p>
<p>First of my 10 set days today and was easier than expected but the werights are light. Days 8 and 12 will be the real testers.</p>
<p> </p>
<p>Started with 10mins on the bike, then stretch and roll and 30x30kg per side leg extensions.</p>
<p> </p>
<p>Squats - 10xbar, 5x60kg, 5x80kg, then smolov sets of 10sets of 3 reps each at 105kg. Only had about 90seconds max break between sets so managed to have squats all done and dusted in well under 30mins.</p>
<p> </p>
<p>Additional work was limited to calves only today - standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 12x180, 12x180, 20x130</p>
<p>5mins ride and then a stretch to finish.</p> -
<p>40mins cardio on cross trainer doig hills - approx 600calories burned.</p>
<p> </p>
<p>Then some rehab work - stretching, wrist curls, light DB rows, light OHP, light seated rows, incline pressups</p>
<p> </p>
<p>And a rollout of the legs after yesterdays efforts.</p> -
<p>Smolov day 5</p>
<p> </p>
<p>So a repeat of day 1 today but with 5kg added to the bar. Felt easy.</p>
<p><br>
Warmup was usual 10mins ride, stretch and roll and then 30x30kg leg extensions</p>
<p> </p>
<p>Squats - 10xbar, 10x50kg, 5x80 and then smolov sets of 6 sets of 6 at 92.5kg.</p>
<p> </p>
<p>Additional work today was hamstring focused</p>
<p>Seated leg curls - 20x30kg, 12x48, 12x40, 12x48</p>
<p>Reverse hyper extensions - 4 sets of 15 reps</p>
<p> </p>
<p>Off to Sydney for a few days so will do some light cardio and rehab work over there and back in the rack saturday morning once home.</p> -
<p>Pretty poor effort for exercise in the hotel gym this morning</p>
<p> </p>
<p>Only machine available was treadmill so 12mins hill walking on there and then cross trainer came free so did another 15mins on that.</p>
<p> </p>
<p>Then rehab exercises - wrist curls, rows, lat pulldowns etc</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="430120" data-time="1400798980">
<div>
<p>Hotel styles again today - 30mins cross trainer and rehab work.</p>
<p> </p>
<p>Back in NZ tonight and <strong>have a date</strong> with the squat rack for 930am tomorrow.</p>
</div>
</blockquote>
<p> The beautiful caress of hard iron!!!</p> -
Smolov day 6.<br><br>
Nice to be squatting at a gym I don't usually squat at. They prob think I'm a full on cardio bandit. Not today!<br><br>
Short warmup today of 5mins on bike and light leg extensions. <br>
Squats - 10xbar, 15xbar, 5x60kg, 5x60 then smolov sets of 7 sets of 5 reps at 100kg. Was supposed to do 97.5kg buy couldn't be bothered mucking about with biscuit size weights. Did a couple of singles at 110 and 120kg. Easy as.<br><br>
Additional work was 3 sets on lunges (15 reps per side) and 3 sets of step ups on to a box with high knee raises @ 15 reps per side each set.<br><br>
Decent roll out to finish. -
<p>Smolov Day 7</p>
<p> </p>
<p>Warmup was 10mins ride, then stretch and roll as usual. Really needed the roll out - was quite sore at times. 30reps of 30kg per side leg extensions too.</p>
<p> </p>
<p>Squats - 10 x bar, 10x bar, 5x60kg, 5 x80kg then smolov sets of 8 sets of 4 reps @ 105kg. Not too but but bit of a grind through the last 2 sets. I should really take longer breaks between sets but anything more than about 90seconds and I'm bored.</p>
<p> </p>
<p>Additional work was:</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 12x180, 12x180, 15x150.</p>
<p> </p>
<p>And a short 5mins ride and stretch to finish.</p> -
<p>are you getting much in the way of DOMS? just watching the weight and reps creep upwards. If the weight doesn't catch ya the volume will!</p>
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<p>Well I didnt notice much from Saturday morning until late last night when I was sitting on the couch and quads felt tight. Roll out was a bit painful at first but not too bad.</p>
<p> </p>
<p>Im not sure if its just due to the way this programme is setup that you dont get alot of DOMS (ie controlled reps/weights keeping you just under set limits) or if its due to my supplementation of BCAAs and also crexcel which is creatine plus extras for added recovery (see <a data-ipb='nomediaparse' href='http://www.crexcel.net/)'>http://www.crexcel.net/)</a></p>
