JK vs BigRed
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<p>Decent legs session this morning but forgot to do calves. Think I spent too long talking to this very tidy young russian girl who is also there every morning.</p>
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<p>Warmup was 10mins ride and then a stretch and roll out plus box step ups.</p>
<p>Squats - 10xbar, 10xbar, 10x60kg, 10x60, 8x100, 8x100, 8x100, 8x100</p>
<p>Leg press - 15x160kg, 15x160, 20x160, 20x160</p>
<p>Bulgarian split squats - 3 sets of 10 reps per side holding 10kg dumbells</p>
<p>Lying leg curls - 15x36kg, 12x42, 12x42 dropset --> 10x30kg (did these super slow on the eccentric contraction)</p>
<p>Leg extensions - 20x42kg per side, 15x48, 15x48 (again super slow on the eccentric contraction for more time under tension)</p>
<p>5mins ride and stretch to finish.</p> -
Back n the routine of gym session during my daughters ballet on sat mornings. We go rugby at 830 then ballet and gym at 930. Busy but good start to the day.<br><br>
Today was 30mins heavy hill work on the cycle and then foam roller.<br><br>
Also did abs and some stretching exercises with light weights for the forearm. Felt sore but good. -
Was thinking today that given I'm gonna have to take it easy with the elbow for the next few weeks then I may as well really work these legs.<br><br>
So tomorrow I will start smolov junior squat programme but do it over 4 weeks rather than 3. Programme details are <a data-ipb='nomediaparse' href='http://www.smolovjr.com/smolov-squat-program/'>http://www.smolovjr.com/smolov-squat-program/</a> and it's pretty simple - will be squatting 3 times a week at varied rep ranges and not much else. I will add in some calves and hammies work but that will be about it.<br><br>
Other days will be light cardio, abs and rehab work for the elbow. Oh and lots of foam roller I'm sure. -
<p>Quick update while I wait for physio<br><br>
Smolov Jr day 1 today and was pretty easy but it should be as it looks the easiest day on paper of the lot.<br><br>
Did the usual warmup of 10mins on bike and then stretch and roll plus some light leg extensions to get blood in to the quads<br><br>
Squats - 10xbar, 10x50kg, 6x80 and then smolov sets of 6 sets of 6 at 87.5kg. Added a couple of heavier sets at 2x110kg and 2 x 115 for good measure.<br><br>
Only other work today was standing calf raises - 12x130kg, 12x150, 12x180 X 5 sets.</p> -
<p>Easy day today - 30mins cardio on the cross trainer and then some stretching and light exercises to get the elbow back in to business.</p>
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<p>Ended up doing a few sets each of reverse wrist curls (negatives only), DB rows and lat pulldowns. All very light.</p>
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<p>No DOMS from yesterday so looking forward to more squats tomorrow.</p> -
<p>That programme looks cool.... and brutal!! Keen to hear your thoughts on it as you work through that 4 week cycle. Some challenging lifts at high 1RM percentages in there! Do work son!</p>
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<p>yeah there were some high rep/high weight sets lurking! </p>
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<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>
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<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>
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<p>At least hitting squats on Monday means you'll have the racks to yourself!</p> -
<p>Smolov Jr Day 2</p>
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<p>Warmup was 10mins ride, then stretch and roll as usual plus leg extensions but only 30reps per side at 30kg.</p>
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<p>Squats - 10 x bar, 10x bar, 5x60kg then smolov sets of 7 sets of 5 reps @ 92.5kg.</p>
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<p>Additional work was:</p>
<p>Reverse hyper extensions - 12, 12, 15, 15 reps</p>
<p>Lying hamstring curls - 12x42kg, 8x48, 8x48, 12x42</p>
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<p>And a short 5mins ride and stretch to finish.</p>
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<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>
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<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>
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<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>
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<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>
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<p>Knees seem to be holding up good so far. Form was good too this morning, good depth and kept everything nicely aligned.</p>
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<p>Monday will see me doing 10sets of 3 reps @105kg.</p> -
<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>
