Well ladies and gents, I have reached the end of this 14 week Russian powerlifting program. It has been very vigorous and strenuous but also fun. I've had up days and down days suffering from illness and the aches and pains throughout joints and muscle. But progress has well and truly been made. I'll apologise straight off as unfortunately due to my gym's restrictions I was not able to take photos from the final session.
Results after Base cycle:
1 Rep Max (1RM) Gain: 30kg
Adaptation to large volume of workouts
Stronger back, core and legs.
Reduction in body fat
Results after switching cycle:
1RM Gain: 5kg
Explosive power increased
Reduction in body fat
Results after Intense cycle - end of program:
1RM Gain: 25kg
Gained mass to upper back and legs
Stronger back, core and legs
Reduction in Body fat
Overall:
Total 1RM gain: 60kg
That's right, a huge 60kg increase over 14 weeks, although technically 12 minus the introductory cycle which isn't necessary. I feel so much stronger and actually have much more power to apply to my other lifts, even though I haven't been training them!
My deadlift had increased by 15kg for example. The only thing stopping my deadlift progress is grip strength, I believe firmly in using just hook grip with no straps, so grip is extremely important in completing the lift. It would have been useful to incorporate some grip assistance work. I feel my bench may have slipped though as I didn't really focus on it.
My bodyweight hasn't changed much either, adding a couple of kilos, ignoring the 5kg weight loss from stomach flu. I've lost a large amount of body fat, become more defined in the process.
This program is incredible for all-round strength and power in a short time frame. Would not recommend for those who are building mass aka bodybuilders.
Very pleasing results, resulting in a 2.1x bodyweight squat RAW without any belt or wraps.
Future:
I will be using principles from this program to sculpt an ultimate strength program. I am actually going to take a week off and repeat the base cycle to see if I can add a further 30kg over the next 4 weeks. To match up the workouts and give a fair test, I will also be running the Smolov Jr. for bench routine simultaneously, which will be reviewed at the end. Assistance work will include grip strength, speed deadlifts and pull-ups.
If anyone actually reads this and has questions don't hesitate to comment and ask!
Saturday, 31 March 2012
Thursday, 22 March 2012
Smolov Progress
The end is nigh for my Smolov squat routine, with only 8 days to go until the final test. I'm feeling confident though, and hoping for a total of 60kg increase on my 1 rep max 12 weeks ago. My legs feel strong, and look strong for a change! Summers coming up and I can wear shorts with pride for once!
Over the past weeks, I have learnt so much about my body, what it can do at any time, what it can cope with, how it has changed. This goes for mentality as well. This program has really changed the way I look at training for strength and I will be using principles from it on my future journey for strength. I will almost definitely, take on the base cycle again as it resulted in such a huge gain.
When test day comes around, it shall be treated as an unofficial powerlifting meet, testing squat, bench and deadlift. It will be interesting to see any gains with my deadlift having squatted so much. Squats can improve ones deadlift but not the other way around. It will also be interesting to see how my bench has either decreased, maintained or increased considering how much this program takes out of me before attempting any bench. I shall aim for pictures and full review next week!
Over the past weeks, I have learnt so much about my body, what it can do at any time, what it can cope with, how it has changed. This goes for mentality as well. This program has really changed the way I look at training for strength and I will be using principles from it on my future journey for strength. I will almost definitely, take on the base cycle again as it resulted in such a huge gain.
When test day comes around, it shall be treated as an unofficial powerlifting meet, testing squat, bench and deadlift. It will be interesting to see any gains with my deadlift having squatted so much. Squats can improve ones deadlift but not the other way around. It will also be interesting to see how my bench has either decreased, maintained or increased considering how much this program takes out of me before attempting any bench. I shall aim for pictures and full review next week!
More Inspiration!
Another of my favourite lifters, a Russian (surprise surprise!) weightlifting champion whom many will not of even heard of, Dmitry Klokov. An incredibly strong human being. He came second in the 105kg bodyweight category at the 2008 Olympics with a total of 423kg between the snatch and clean & jerk! His training videos are insane.
Inspiration
One of my favourite lifters,
Mikhail (Misha) Koklyaev, the gentle giant, is a champion strongman, weightlifter and RAW powerlifter! An incredible athlete with a lot to show for it. He is a 6 time Russian weightlifting champion, has 990kg for squat, bench, deadlift combined powerlifting stats and has won strongman events in Finland, Holland, Germany and Serbia!
Check out his youtube channel for some motivational lifts koklyaevmisha , meanwhile here's a sweet tribute video displaying some true feats of strength.
Saturday, 10 March 2012
Smolov Intense Cycle Progress
Week two is complete and I am now half way through the intense mesocycle. Even though, the base cycle sees a lot more volume, the intense cycle requires you to push much heavier and therefore give a lot more each session. The base cycle sees if you can last the week whereas the intense cycle sees if you can last the set!
The warm up sets are easy enough low reps and lighter weight, however, I feel like they start off too heavy to get your legs warmed up and your joints used to the lift. So no matter what session I'll always start off with the bar to get my shoulders and hips loosen up and then rep 60kg until a sweat breaks. When it comes to work sets, it seems most involve more reps than the warm up sets! So weight and workload both increase, which has been hard! The advice I can give at this stage is treat every rep like a 1-rep set.
This really tests your ability to recover, so remember to get enough sleep and eat, eat, eat. I assumed recovery would be better after the earlier stages of the cycle, however, I find myself playing pain roulette every night - going to bed wandering what part will hurt most in the morning!
I think with less volume, your muscles (and joints) don't get used to the workload as much and so the ability to recover diminishes. At current I think the backs of my knees and my groin muscles are causing me grief!
I think with less volume, your muscles (and joints) don't get used to the workload as much and so the ability to recover diminishes. At current I think the backs of my knees and my groin muscles are causing me grief!
Friday, 2 March 2012
Nutrition Pt. II
Following on from my last post, I've decided to share a fairly accurate representation of a days eating.
BREAKFAST:
3 or 4 Wheat Bisks with semi-skimmed milk
Protein Shake 50g with L-glutamine
SNACK:
BREAKFAST:
3 or 4 Wheat Bisks with semi-skimmed milk
Protein Shake 50g with L-glutamine
SNACK:
Banana
LUNCH:
3 Scrambled eggs
1/2 tin baked beans
SNACK:
Protein shake 50g
Toast or Crumpets
Chocolate bar
LUNCH:
3 Scrambled eggs
1/2 tin baked beans
SNACK:
Protein shake 50g
Toast or Crumpets
Chocolate bar
Usually would have my workout around here.
SNACK:
Banana or Apple
Protein Shake 50g with L-glutamine
DINNER:
Salmon Fillet or Chicken Breast or Turkey Steak or battered frozen fish fillet
Handful of frozen vegetables (usually broccoli, cauliflower and carrots)
~120g Oats
SNACK:
Banana or Apple
Protein Shake 50g with L-glutamine
DINNER:
Salmon Fillet or Chicken Breast or Turkey Steak or battered frozen fish fillet
Handful of frozen vegetables (usually broccoli, cauliflower and carrots)
~120g Oats
SNACK:
Large Yoghurt
Anything around.
BEFORE BED sometimes:
Protein shake 50g with L-glutamine
Ok, I don't keep strictly to this, I tend to eat anything available around these meals. Will always buy something good from the reduced section at my local grocery, cured meat, cheesecake, cake etc. My meals do vary as I can't always cook at home, so I may buy a sandwich for lunch or go out for a 3 course meal (rarely) for example. I might also not have defrosted any meat in which case I may buy a takeaway or something oven/microwaveable.
I take L-glutamine to aid recovery particularly useful for forming glucosamine which is great for the joints - knees need some tlc after squats. I eat chocolate to give me energy and make sure to get plenty of fibre due to the high protein content of my diet. As far as protein goes, always buy the best for value, Nutrisport 90+ 5.5kg tub, they all do the same thing so why not go for the cheapest.
Large Yoghurt
Anything around.
BEFORE BED sometimes:
Protein shake 50g with L-glutamine
Ok, I don't keep strictly to this, I tend to eat anything available around these meals. Will always buy something good from the reduced section at my local grocery, cured meat, cheesecake, cake etc. My meals do vary as I can't always cook at home, so I may buy a sandwich for lunch or go out for a 3 course meal (rarely) for example. I might also not have defrosted any meat in which case I may buy a takeaway or something oven/microwaveable.
I take L-glutamine to aid recovery particularly useful for forming glucosamine which is great for the joints - knees need some tlc after squats. I eat chocolate to give me energy and make sure to get plenty of fibre due to the high protein content of my diet. As far as protein goes, always buy the best for value, Nutrisport 90+ 5.5kg tub, they all do the same thing so why not go for the cheapest.
Smolov: Nutrition
Most of you looking into a programme such as Smolov will be aware of how important nutrition is to achieving your goals.
So just what do you eat during the programme?
Ans: EVERYTHING YOU SEE!
Smolov is a bulking routine. You are going to be doing so much work in the gym that you will that you'll need a large amount of calories for energy and to recover. Being a person who eats a lot anyways, this is ideal for me to get strong and enjoy doing it. I would recommend 4-5000 calories a day everyday, including rest days. Your days of feeling guilty stuffing your face with carbs and fats without going to the gym will not exist anymore! Yay!
So just what do you eat during the programme?
Ans: EVERYTHING YOU SEE!
Smolov is a bulking routine. You are going to be doing so much work in the gym that you will that you'll need a large amount of calories for energy and to recover. Being a person who eats a lot anyways, this is ideal for me to get strong and enjoy doing it. I would recommend 4-5000 calories a day everyday, including rest days. Your days of feeling guilty stuffing your face with carbs and fats without going to the gym will not exist anymore! Yay!
To be honest from my experience so far, even eating so many calories and "bad foods" has not stopped me burning fat, my entire body has become more defined and a lot leaner. Eating all the time, so you're always full, increases your metabolism, as does exercise. You will be doing a huge amount of exercise increasing your metabolism and burning fat. Smolov is not only a strength builder but also a fat burner!
When it comes to food, get plenty of carbs, protein and fibre. Eat fats as well but no where near as much, although you'll need the calories you still need to watch your health so this goes for salty food to.
When it comes to food, get plenty of carbs, protein and fibre. Eat fats as well but no where near as much, although you'll need the calories you still need to watch your health so this goes for salty food to.
Thursday, 1 March 2012
Smolov Intense Cycle
Supposedly the hardest part of the programme, squatting high volume, at 80-90%. Good old Smolov prescribes this in smaller doses compared with the base cycle. You only have to squat 3 times a week, but for good reason, for your back, hips, legs, core and mentality to recover!
The hardest session will be the 2nd of the week so it's advised to take 2 days off to eat, sleep and stretch. I have just completed this myself not long ago and yes, it was extremely hard, even with my percentages calculated from a lowered 1RM (Just as well considering illness!!). Although I feel like I could squeeze the next session in without 2 days rest, I'm going to stick with Smolov and use the complete time. Besides, in the coming weeks, as the weights get heavier, I'm sure I'll begin to understand why such time has been allocated for rest.
During this cycle I intend to bench and include some push presses, and possibly some pull-ups. Nothing More. Its this cycle where a lot of people tend to fail and quit the programme, but i'm not going to let that be an option, I've started it and I'll finish it.
The hardest session will be the 2nd of the week so it's advised to take 2 days off to eat, sleep and stretch. I have just completed this myself not long ago and yes, it was extremely hard, even with my percentages calculated from a lowered 1RM (Just as well considering illness!!). Although I feel like I could squeeze the next session in without 2 days rest, I'm going to stick with Smolov and use the complete time. Besides, in the coming weeks, as the weights get heavier, I'm sure I'll begin to understand why such time has been allocated for rest.
During this cycle I intend to bench and include some push presses, and possibly some pull-ups. Nothing More. Its this cycle where a lot of people tend to fail and quit the programme, but i'm not going to let that be an option, I've started it and I'll finish it.
Impressive!
Always have massive respect for weightlifters, especially guys like this, totally unknown to the world just documenting his training on YouTube. Excellent strength display, 2.8x bodyweight squat.
The Devil of Training: Food Poisoning/Stomach flu
No matter what kind of weight training goals you have, be it powerlifter, weightlifter, bodybuilder or strongman or enthusiast, illness will always become a setback to your routine. You can train through most illnesses, and I advise you do, as its days like those when you might surprise yourself at what your body is capable of even when you feel like crap. However, the HUGE killer to your dreams and ambitions is physical sickness, particularly food poisoning/stomach bugs.
At the end of the switching cycle I caught such a bug that it had me over a toilet for hours. You lose sleep and lose your appetite and cannot absorb any nutrients you do take in, let alone most water you take in, as it all makes its way back out in some way. Strength comes from rest and nutrition, and if you can't get these your training will be to no avail. In this case rest up, stop throwing up force bland food down, drink water and Powerade - recover asap!
Luckily, somewhat, I felt better the next day, but nowhere near 100% the thought of lifting on Monday made me want to die. However, I got my ass to the gym on Monday to start the Smolov Intense cycle. Did I want to lift? Not really, I still wasn't eating properly, and hadn't for 2 days previous. Did I lift? YES. I smashed out every set. It was hard but I got through it, over such a short time I immediately noticed the loss of mass on my legs and also the loss in strength, particularly during the warm up. Previously I was more than comfortable with my 1RM weight across my shoulders and more (see overloading post) but it hurt to have 80% of that.
You can never predict these things, and it will crop up on you at the most inconvenient of times. Just don't give up, do what it takes to recover, eat, drink, sleep then get back in the gym ASAP.
At the end of the switching cycle I caught such a bug that it had me over a toilet for hours. You lose sleep and lose your appetite and cannot absorb any nutrients you do take in, let alone most water you take in, as it all makes its way back out in some way. Strength comes from rest and nutrition, and if you can't get these your training will be to no avail. In this case rest up, stop throwing up force bland food down, drink water and Powerade - recover asap!
Luckily, somewhat, I felt better the next day, but nowhere near 100% the thought of lifting on Monday made me want to die. However, I got my ass to the gym on Monday to start the Smolov Intense cycle. Did I want to lift? Not really, I still wasn't eating properly, and hadn't for 2 days previous. Did I lift? YES. I smashed out every set. It was hard but I got through it, over such a short time I immediately noticed the loss of mass on my legs and also the loss in strength, particularly during the warm up. Previously I was more than comfortable with my 1RM weight across my shoulders and more (see overloading post) but it hurt to have 80% of that.
You can never predict these things, and it will crop up on you at the most inconvenient of times. Just don't give up, do what it takes to recover, eat, drink, sleep then get back in the gym ASAP.
Smolov Switching Complete!
Focusing purely on speed and power in 6 workouts over 2 weeks. This period, if anything, was very enjoyable and added some variety into the program. Three sessions per week, mine went as follows:
MON:
-Squat to heavy singles and eventually a squat negative (Just the negative motion, lower down to -the pins and leave the bar there).
WED:
MON:
-Squat to heavy singles and eventually a squat negative (Just the negative motion, lower down to -the pins and leave the bar there).
-Jump squats, very light weight (20-30kg).
WED:
-Power Cleans, medium weight, very tiring, lots of fun!
-Power Snatches, light weight.
-Power Snatches, light weight.
-Push Press, heavy weight, work from triples to singles.
-Farmers walk, increasing weight, quick as possible for 30m.
FRI:
-Box squats, heavy doubles, pause on box to release lower body tension completely, before positive motion.
-Vertical bodyweight Jumps.
-Horizontal Bodyweight Jumps.
(Although, you do look a bit special jumping all over the gym, be prepared to receive odd looks)
Power, speed and more power.. and some more speed! This is aimed to prepare you for the intense mesocycle. You can sculpt your own workouts here as there are no strict guidelines, just remember to focus on power and speed!
-Horizontal Bodyweight Jumps.
(Although, you do look a bit special jumping all over the gym, be prepared to receive odd looks)
Power, speed and more power.. and some more speed! This is aimed to prepare you for the intense mesocycle. You can sculpt your own workouts here as there are no strict guidelines, just remember to focus on power and speed!
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