|
On March 05 2013 10:51 Mementoss wrote:
Have any of you ran double smolov jr? (Squat/bench, or squat/OHP) Should you run it with a 2/2 (eg squat mon thu, ohp tues friday). Or just run it in 3 weeks starting with squat ending with bench or OHP?
Is it more beneficial to run double smolov jr or just do one in 3 weeks than another after the cycle.
Quick google of "smolov jr" - it's just the regular smolov program's base cycle (the strength cycle) without the tapering program at the end. The sets, reps, percentages, and progression are all the same.
if that's actually the case, then running it for bench and squat simultaneously is just stupid. If you only do two workouts/week of a particular exercise, you're not doing smolov anymore, and you're ruining the periodization that is the whole point of the routine. If you try to do them both in the same workout you're going to come out of it unbalanced (because there's NO WAY you're also going to do back work) possibly (probably) with your shoulders killing you, and completely burnt out on lifting.
Run it for the squat if you want, and do some benching afterwards on one day, some pullups or chest-supported rows on the next, and just cycle it like that (this is what I did). I wouldn't even recommend doing OHP those days because your lower body is THAT fried. I often had to sit for ten minutes or more after finishing before I could walk out to my car - and sit for ten additional minutes in my car before I was comfortable driving home.
Running it for bench... I'm just not sure that would work out, and for OHP I'm quite sure that it's a bad idea - but it's your body and your workout.
|
On March 05 2013 11:04 phyre112 wrote:Show nested quote +On March 05 2013 10:51 Mementoss wrote:
Have any of you ran double smolov jr? (Squat/bench, or squat/OHP) Should you run it with a 2/2 (eg squat mon thu, ohp tues friday). Or just run it in 3 weeks starting with squat ending with bench or OHP?
Is it more beneficial to run double smolov jr or just do one in 3 weeks than another after the cycle. Quick google of "smolov jr" - it's just the regular smolov program's base cycle (the strength cycle) without the tapering program at the end. The sets, reps, percentages, and progression are all the same. if that's actually the case, then running it for bench and squat simultaneously is just stupid. If you only do two workouts/week of a particular exercise, you're not doing smolov anymore, and you're ruining the periodization that is the whole point of the routine. If you try to do them both in the same workout you're going to come out of it unbalanced (because there's NO WAY you're also going to do back work) possibly (probably) with your shoulders killing you, and completely burnt out on lifting. Run it for the squat if you want, and do some benching afterwards on one day, some pullups or chest-supported rows on the next, and just cycle it like that (this is what I did). I wouldn't even recommend doing OHP those days because your lower body is THAT fried. I often had to sit for ten minutes or more after finishing before I could walk out to my car - and sit for ten additional minutes in my car before I was comfortable driving home. Running it for bench... I'm just not sure that would work out, and for OHP I'm quite sure that it's a bad idea - but it's your body and your workout.
I have ran it for bench before with 20lb gain in 3 weeks. But it seemed to be peak performance cause I seemed to feel a bit weaker a couple weeks after not benching 4 times a week. Your probably right that it would lose its benefits if you split it 2/2. I just got the idea from this http://forums.sherdog.com/forums/f13/how-i-dramatically-increased-my-standing-military-press-6-weeks-293758/
But your probably right to do one and have max focus on one cycle and do different other exercises for different days. Actually im just looking for a new program as my other programs just finished up or are finishing up this week.
|
On March 05 2013 11:16 Mementoss wrote:Show nested quote +On March 05 2013 11:04 phyre112 wrote:On March 05 2013 10:51 Mementoss wrote:
Have any of you ran double smolov jr? (Squat/bench, or squat/OHP) Should you run it with a 2/2 (eg squat mon thu, ohp tues friday). Or just run it in 3 weeks starting with squat ending with bench or OHP?
Is it more beneficial to run double smolov jr or just do one in 3 weeks than another after the cycle. Quick google of "smolov jr" - it's just the regular smolov program's base cycle (the strength cycle) without the tapering program at the end. The sets, reps, percentages, and progression are all the same. if that's actually the case, then running it for bench and squat simultaneously is just stupid. If you only do two workouts/week of a particular exercise, you're not doing smolov anymore, and you're ruining the periodization that is the whole point of the routine. If you try to do them both in the same workout you're going to come out of it unbalanced (because there's NO WAY you're also going to do back work) possibly (probably) with your shoulders killing you, and completely burnt out on lifting. Run it for the squat if you want, and do some benching afterwards on one day, some pullups or chest-supported rows on the next, and just cycle it like that (this is what I did). I wouldn't even recommend doing OHP those days because your lower body is THAT fried. I often had to sit for ten minutes or more after finishing before I could walk out to my car - and sit for ten additional minutes in my car before I was comfortable driving home. Running it for bench... I'm just not sure that would work out, and for OHP I'm quite sure that it's a bad idea - but it's your body and your workout. I have ran it for bench before with 20lb gain in 3 weeks. But it seemed to be peak performance cause I seemed to feel a bit weaker a couple weeks after not benching 4 times a week. Your probably right that it would lose its benefits if you split it 2/2. I just got the idea from this http://forums.sherdog.com/forums/f13/how-i-dramatically-increased-my-standing-military-press-6-weeks-293758/ But your probably right to do one and have max focus on one cycle and do different other exercises for different days. Actually im just looking for a new program as my other programs just finished up or are finishing up this week.
I'm curious, how long have you been training for? With programs like these I worry that someone with 6 months experience will attempt it, and judging by the numbers you should have somewhere in the range of 5-10 years of training for this to be worth it.
|
On March 05 2013 01:02 capu wrote:
He's very strong but what do you think of his starting position @snatch?
I think he's definitely got room to improve on his technique. It's still improving though. Guy is just super strong and super fast.
|
Kind of want to take a week or two off now that i'm done with the arnold and starting back up with rugby and nationals are pretty far out. but i got bored and went in anyways
snatch 50 70 90 90 100 100 110 110 120 120 125 130x 130x 135x
cj 50 70 100 120 130 140 145
|
Went for 130kg on the squat for a set of five today for an all time PR. First try i got 4 reps and couldn't get the last one up. Second set I got it oh yeaaah. I went 4,5,3,3,1 on my sets. I know it's not much but it was a milestone for me. When I started this cycle my 1RM was 135kg so hitting 130x5 was pretty big for me. Next up 140!
vid
+ Show Spoiler +
|
What a beautiful Set of squats donkeys, Monster effort. It looked like you were done after the 3rd rep.
|
It seems now I am sick for real. The stress of the last few weeks shines through now. I am gonna have to take a couple of sessions of.
|
On March 01 2013 02:25 mordek wrote:Show nested quote +On March 01 2013 01:31 Vitruvian wrote:
Yesterday's workout:
Squat singles @ 365, 375, 380
2 sets 5 reps jump squats @ 225 (Is it reasonable to expect these to improve my power out of the hole?)
3 sets 5 reps OHP @ 140
5 sets 2 reps clean @ 225
Overhead press always makes my low back really uncomfortable afterwards; it's clearly from the stress of the layback, even though I'm always making sure to keep my abs as tight as possible. Wearing a belt helps a little bit, but not enough. Are there any helpful mental cues to focus on that might eliminate this issue? Usually the abs tight is what helps me. Is your butt tight too? I'd imagine the hip angle is going to matter when it comes to the pressure applying to your lower back and keeping that locked tight should help?
Yeah, I'm always trying to focus on abs tight, glutes tight...I'll have to experiment with hip angle; it's entirely possible that my layback is a bit too extreme.
On March 01 2013 17:28 FFGenerations wrote:Show nested quote +On March 01 2013 02:25 mordek wrote:On March 01 2013 01:31 Vitruvian wrote:
Yesterday's workout:
Squat singles @ 365, 375, 380
2 sets 5 reps jump squats @ 225 (Is it reasonable to expect these to improve my power out of the hole?)
3 sets 5 reps OHP @ 140
5 sets 2 reps clean @ 225
Overhead press always makes my low back really uncomfortable afterwards; it's clearly from the stress of the layback, even though I'm always making sure to keep my abs as tight as possible. Wearing a belt helps a little bit, but not enough. Are there any helpful mental cues to focus on that might eliminate this issue? Usually the abs tight is what helps me. Is your butt tight too? I'd imagine the hip angle is going to matter when it comes to the pressure applying to your lower back and keeping that locked tight should help? i use a thumbless grip, i dont know if that will help you, but i think its great
I'll try thumbless tomorrow to see how it feels 
Yesterday's workout:
3 sets 5 squats @ 330
5/4/2 bench press @ 225
2 sets 5 deadlift @ 405
1 set 8 deadlift @ 315
|
|
|
Got a quick question:
what do you guys have to say about locking out reps? Should I do it? I'm currently locking out on all my lifts except dips, especially concerned about bench press.
|
On March 05 2013 10:51 Mementoss wrote:
Have any of you ran double smolov jr? (Squat/bench, or squat/OHP) Should you run it with a 2/2 (eg squat mon thu, ohp tues friday). Or just run it in 3 weeks starting with squat ending with bench or OHP?
Is it more beneficial to run double smolov jr or just do one in 3 weeks than another after the cycle.
I've never run Smolov jr at the same time as Smolov squat. I think it'd be a pretty bad idea, which would you do first? When I've run Smolov Jr I did the bench/OHP first and then just did my other stuff like squat afterwards. I think doing that many sets/reps of bench will just mean you screw up your squats. It'd be even worse the other way around.
I think it's a bad idea, but I've never done it. Report back if you try it.
Also just run bench all the way through, don't mix in ohp (or vice versa). I actually ran OHP for 3 weeks, took a week off, then ran it for bench for 3 weeks. Worked very well.
|
On March 06 2013 03:59 decaf wrote:
Got a quick question:
what do you guys have to say about locking out reps? Should I do it? I'm currently locking out on all my lifts except dips, especially concerned about bench press.
As a general rule: If strength training, lock out on high intensity. If bodybuilding, maximize time under tension.
|
Ooooh shit so I've been exchanging emails with the owner of a cross fit gym and he said he could only let me lift at 6am or 7am. I told him that I couldn't do that time but we made an agreement. Gonna be using bumpers and spinning bars for the first time ever. TLHF represent.
|
Nice! Lifting with bumpers and a good bar will be awesome.
Checked out the team gym today, just your typical athletic club right now but they're getting in a bunch of crossfit stuff and its free for the team so that'll be sweet.
Back squats: 135, 225, 315, 365, 405, 435, 455, then 3x405, 415, 425 (all prs i think lol)
|
Got 200 pounds on cleans today! PR by 25! And it felt easy. My team is doing max outs at the end of this month. I'm hoping I can get up to 230 by then.
|
Much, much better today.
Hit my squats easily today. I stayed at the same weight as Thursday since that, uh, didn't go so well ^^
Squats - 5x5 80kg
Chin Ups - bw+10 6,5,5
Dips - bw 12,10,10
And I did 2km on the rowing machine. Fun stuff!
|
On March 06 2013 10:34 LovE- wrote:Much, much better today. Hit my squats easily today. I stayed at the same weight as Thursday since that, uh, didn't go so well ^^ And I did 2km on the rowing machine. Fun stuff!
Is that 10lb assistance or added on the chin-ups?
|
On March 06 2013 22:12 mordek wrote:Show nested quote +On March 06 2013 10:34 LovE- wrote:Much, much better today. Hit my squats easily today. I stayed at the same weight as Thursday since that, uh, didn't go so well ^^
Squats - 5x5 80kg
Chin Ups - bw+10 6,5,5
Dips - bw 12,10,10
And I did 2km on the rowing machine. Fun stuff! Is that 10lb assistance or added on the chin-ups?
Added
|
I was hoping! You've come a long way :D Keep it up!
|
|
|
|
|
|
EPT
