So, I'm half way through the second week of the base cycle again, and I am struggling! The 10kg increase is substantial enough to make me hate squatting. Still, I am pushing through every set and hitting 'n' rep PR's every session! I have so many pains right now, but only from undertraining. Not going to give up though, once this week is complete, I feel I will have gotten through the hardest part.
I actually had a nightmare of a session on Monday, just before I started to warm up I had a heart palpitation which scared the crap out of me as it had never happened before, not least in the gym. I made my way through the warmup hoping it would decrease with my normal rest after raising my heart rate from lifting. It didn't. So I started on my work sets, which were incredibly hard! I wouldn't advise this, to be honest, but I decided to see what my body could handle - I set a 9-rep PR! But did not enjoy it in the slightest, racking the bar after every set saw me quickly lying on a bench trying to get my heart rate down.
Smolov Jr. for bench has been going great, but like the base cycle of the full program, the larger (5kg) increase on sets this week has been hard to cope with. I seem to have developed a pain in my left arm similar to mild tendinitis, again possibly a sign of undertraining, so I will continue to train my way past it. I've found that the hardest session is the 7x5 (7sets5reps) which is strange as this seems at first, to be the least likely difficult session. Here's a reminder of the Smolov Jr. routine (percentages based off of 1 rep max):
Week 1
Mon: 6x6x70%
Wed: 7x5x75%
Fri: 8x4x80%
Sat: 10x3x85%
Week 2
+5kg on week 1
Week 3
+2.5kg on week 2
Week 4
Sat: TEST DAY
Wednesday, 18 April 2012
Thursday, 12 April 2012
DOMS DOMS DOMS
DOMS - Delayed Onset Muscle Soreness. That intense ache you get in your muscles the next day, or days, after a bout of exercise or workout. It occurs when your body goes through a lot of stress it hasn't encountered, either before, or for a long period. So don't go thinking that if you don't get DOMS when you used to, that you aren't working hard enough, in fact you are! DOMS is a sign of being under-trained!
The science behind it is a phenomenon, with unknown cure. It is basically the inflammation of microfibres in your muscles that occur due to microtearing (associated with a workout), this inflammation causes your nerves to have excess pressure on them causing that sometimes unbearable ache.
From experience, there are 3 forms that I would characterise delayed onset muscle soreness into, and that would be mild, moderate and severe.
Mild - Awesome feeling, especially in the chest, only lasts for 24hours, feel like you've pushed it.
Moderate - Quite sore may last around 48hours, hurts to use muscles in everyday situations e.g getting in/out of bed, sitting down, opening doors, going up/down stairs etc.
Severe - The mother of aches. Think you've done damage as muscles quickly reach failure when doing everyday activities (even walking), can last up to 4-5days after workout.
The worst areas I have found for DOMS would be legs and core. I've had it so severely in my legs twice now to the point I can't walk properly, and I find my self without the ability to sit down without craning myself with my arms. Calves and Hamstrings cripple you, and you will often find you cannot press your heels on the ground or straighten your legs! Quads can get so badly affected that sitting on the toilet is more of a collapse and walking is near impossible, oh I've been there! Core is horrible, especially when you laugh or cough.
Going into the Smolov base cycle again, with a substantially heavier weight, after a week of barely moving off of a chair gave me some pretty bad DOMS this week. But I had to go in again in order to follow the program! I have never attempted to do this before, usually waiting it out and then going back.
So what do you do if you have DOMS, incapable of everyday activities, yet you have to lift heavy that day? Do you train with DOMS? Answer is YES. It is all part of the adaptation process, get in the gym and give it your all. You'll feel completely incapable of lifting any weight, but you'll never know unless you try. If you can lift on days like that, YOU ARE MAKING PROGRESS! I had DOMS and set a 7-rep PR in the process! Just be sure to warm up sufficiently.
The science behind it is a phenomenon, with unknown cure. It is basically the inflammation of microfibres in your muscles that occur due to microtearing (associated with a workout), this inflammation causes your nerves to have excess pressure on them causing that sometimes unbearable ache.
From experience, there are 3 forms that I would characterise delayed onset muscle soreness into, and that would be mild, moderate and severe.
Mild - Awesome feeling, especially in the chest, only lasts for 24hours, feel like you've pushed it.
Moderate - Quite sore may last around 48hours, hurts to use muscles in everyday situations e.g getting in/out of bed, sitting down, opening doors, going up/down stairs etc.
Severe - The mother of aches. Think you've done damage as muscles quickly reach failure when doing everyday activities (even walking), can last up to 4-5days after workout.
The worst areas I have found for DOMS would be legs and core. I've had it so severely in my legs twice now to the point I can't walk properly, and I find my self without the ability to sit down without craning myself with my arms. Calves and Hamstrings cripple you, and you will often find you cannot press your heels on the ground or straighten your legs! Quads can get so badly affected that sitting on the toilet is more of a collapse and walking is near impossible, oh I've been there! Core is horrible, especially when you laugh or cough.
Going into the Smolov base cycle again, with a substantially heavier weight, after a week of barely moving off of a chair gave me some pretty bad DOMS this week. But I had to go in again in order to follow the program! I have never attempted to do this before, usually waiting it out and then going back.
So what do you do if you have DOMS, incapable of everyday activities, yet you have to lift heavy that day? Do you train with DOMS? Answer is YES. It is all part of the adaptation process, get in the gym and give it your all. You'll feel completely incapable of lifting any weight, but you'll never know unless you try. If you can lift on days like that, YOU ARE MAKING PROGRESS! I had DOMS and set a 7-rep PR in the process! Just be sure to warm up sufficiently.
Monday, 9 April 2012
Oops!
So my week off probably wasn't the best idea before going straight into Smolov again. Lost mass, and some strength. I was sitting around doing nothing most of the time though so I should have seen this coming. I can see that should I omit training due to illness or injury that gains will be damaged, when following a voluminous method. Might seem obvious but other training methods sometimes see gains in short periods off. I think my break was exaggerated due to me doing absolutely nothing. Be warned!
Saturday, 31 March 2012
The Smolov Squat Routine: Full Review
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!
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!
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.
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