JK vs BigRed
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<p>Smolov Day 4</p>
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<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>
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<p>Started with 10mins on the bike, then stretch and roll and 30x30kg per side leg extensions.</p>
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<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>
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<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>
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<p>Then some rehab work - stretching, wrist curls, light DB rows, light OHP, light seated rows, incline pressups</p>
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<p>And a rollout of the legs after yesterdays efforts.</p> -
<p>Smolov day 5</p>
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<p>So a repeat of day 1 today but with 5kg added to the bar. Felt easy.</p>
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Warmup was usual 10mins ride, stretch and roll and then 30x30kg leg extensions</p>
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<p>Squats - 10xbar, 10x50kg, 5x80 and then smolov sets of 6 sets of 6 at 92.5kg.</p>
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<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>
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<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>
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<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>
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<p>Then rehab exercises - wrist curls, rows, lat pulldowns etc</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="430120" data-time="1400798980">
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<p>Hotel styles again today - 30mins cross trainer and rehab work.</p>
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<p>Back in NZ tonight and <strong>have a date</strong> with the squat rack for 930am tomorrow.</p>
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<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>
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<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>
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<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>
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<p>Additional work was:</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 12x180, 12x180, 15x150.</p>
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<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>
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<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> -
<p>Tried some upper body stuff today - kept weights light and seemed to go pretty well</p>
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<p>Warmup was 10mins on cross trainer then stretching and some wrist curls and pressups</p>
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<p>BB Bench press - 10xbar, 10x40kg, 6x60, 10x60, 10x60</p>
<p>Seated row - 12x42kg, 10x48, 10x54</p>
<p>Hammerstrength seated OHP - 12x15kg/side, 10x25, 10x25</p>
<p>Lat pulldowns - 10x42kg, 10x48, 10x48</p>
<p>Dips (bodyweight only) - 10, 10, 10 reps</p>
<p>Straight bar cable pushdowns - 12x26kg, 10x32, 10x32</p>
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<p>Bit more light cardio and stretching to finish.</p> -
<p>Smolov Day 8 - the hardest yet!</p>
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<p>Warmup - 10mins on bike then stretch and roll. Did some of those hip stretches from the vid paekaks posted. Some light leg extensions too.</p>
<p>Squats - 10xbar, 10xbar, 6x50kg, 6x80 and then shit got real with 10 sets of 3 reps at 110kg. Bit of a grind but got there.</p>
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<p>Additional work was:</p>
<p>Reverse hyper extensions - 12, 12, 15 reps</p>
<p>Leg extensions - 100reps of 48kg - bang em out 10reps at time left then right then left then right......</p>
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<p>Stretching to finish. No time for a short cycle so suspect could be a bit tight tomorrow.</p>
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<p>Also, I seem to have got through yesterdays upper body session pretty well. Elbow has minor pain but nothing as bad as previous. Put the hot wheatbag on it last night and will do the same this evening before some more exercise tomorrow. Choice.</p> -
<p>Good to hear your elbow is behaving itself!</p>
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<p>Ugh, that is a lot of volume. 10 sets at any weight is going to be a challenge. How did you find those stretches? I'm trying to get in the habit of doing a few at home when I'm watching telly etc.</p>
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<p>How heavy will you work up to during this programme? Is that when you start working toward an updated 1RM? </p> -
<p>Stretches were good but could only remember a few of the. Will watch vid again and maybe write them down.</p>
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<p>Unsure how long will run the programme - will do another cycle with 5kg added to the bar on each of the 4 days with same set and rep range as last cycle.</p> -
<p>Upper body today and went pretty well. Push exercises seem fine but have to be a bit more careful on the pull. Also can feel a bit of niggle when getting the DB's up to shoulder height to start off seated DB press etc. Not too bad though.</p>
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<p>Warmup - 15mins on cross trainer then wrist curls and some pressups and light tricep pushdowns as I find this gets a bit of blood flowing well in the elbow area.</p>
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<p>Incline BB bench - 10x40kg, 10x50, 10x60, 10x60</p>
<p>Close grip pull downs - 12x42kg, 12x4, 10x54</p>
<p>Seated DB press - 12x15kg/side, 12x17.5, 12x17.5 each superset with front plate raises for 12x10kg</p>
<p>Hyper extensions - 12, 15, 15 reps</p>
<p>Cable curls - 12x30kg, 12x30, 12x30 - took these pretty easy as curls arent the best for the elbow. Super slow form and focus on the squeeze. Felt good.</p>
<p>Tricep OH cable extensions - 12x26kg, 12x32, 12x32</p>
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<p>Legs also feel suprisingly good after yesterdays efforts. Back to 6x6 tomorrow.</p> -
<p>Minor elbow pain last night but oh so minor. Bit of deep heat and the hot wheat bag again. Feels good this morning.</p>
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<p>Smolov Jr for Squats Day 9</p>
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<p>10mins warmup on the bike, stretch and roll.</p>
<p>Squats - 10xbar, 10xbar, 6x60kg, 6 x90, then smolov sets of 6 sets of 6 reps @ 97.5kg. Felt great. Got good feedback on form and depth from PT.</p>
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<p>Additional work was:</p>
<p>3 sets of step ups on to a box with high knee raises @ 15 reps per side each set</p>
<p>Seated calf press - 15x200, 12x240, 12x260, 12x280</p>
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<p>And that was it - just a quick stretch to finish. Pretty easy session really as keen to squat again tomorrow (7x5 @105kg i think) if possible as limited other time this weekend.</p> -
Smolov day 10 - every day I'm squattering <br><br>
No doms at all from yesterday so found backing up with more squats an ease.<br><br>
Warmup was 10mins ride then stretch and roll.<br>
Squats - 10xbar, 8x60kg, 6x90 then smolov sets of 7sets of 5 reps at 105kg. Easy as.<br><br>
Additional work was only lying hamstring curls 12x42kg, then 3 of 10x48kg.<br>
Also did some wrist curls between squat sets to keep the rehab going.<br><br>
Finished with some abs work and more stretching and rolling. -
<p>No train sunday or monday so superfresh this morning for 2nd to last day of Smolov (Day 11)</p>
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<p>Warmup was 10mins cycle, stretch and roll and 30x30kg leg extensions per side.</p>
<p>Squats - 10xbar, 8x50kg, 6x80kg, then smolov sets of 8sets x 3 reps @ 110kg. Felt pretty decent.</p>
<p> </p>
<p>Additional work for the day was:</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x165, 10x180, 10x180, 10x180</p>
<p>Step ups on to a 15inch box with 30kg bag on shoulders - didnt count reps but did it non-stop throughout a 4min long song. Buggered me good.</p>
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<p>5mins on the bike to finish.</p>
