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Return of the King

BossArky

Age: 25
Weight: 75kg
Height: 5' 7''

Aims:

1) Lower body fat to approx 10%
2) Bench press own weight i.e. 75kg
3) Get in shape for the summer and this years triathlons i.e. run 5km consistently in 23 minutes. I did so recently but cannot keep it up regularly at the moment.
4) Squat some decent weights - never really tried this exercise much before
5) Deadlift some decent weights - never really tried this exercise much before

Past Fitness:

Used to cycle to work in France: 31km in 51 minutes 2 seconds

Have been a general gym goer. Never really followed a program. Went from a stick insect 19 year old to fairly well developed 25 upper body over that time. Now I'm hoping to put the whole lot together with some serious cardio for the triathlons.

List of events: (added on June 14th 2011 to keep track of the stuff I've done in this log over the years, and act as an index / table of contents)

Random:

London to Brighton Bike Race: 113km on June 18th 2007

JPMorgan Corporate Chase in Battersea Park: Run 5.6km (26:05)

London Triathlon (Olympic Distance) 3h 03m 57s

Blenheim Triathlon (Sprint Distance) - June 9th 2008

London Triathlon (Olympic Distance) - August 13th 2008

Gladiators Contendor Try Out

Measurement Chart

Revelation 1: The wisdom of kevpants

531 start

London Tri 2009 Sprint

Crossfit Ireland Invitational (Dublin) - Sept 2009

Bodyweight 80kg

Weight gain summary

531 end & 6 cycle summary

Joined Powerlifting Club

Powerlifting Competition #1 - Melbourne Feb 2010 - 115/85/152.5 --> 352.5kg @ bodyweight 78.90kg

Powerlifting Competition #2 - Melbourne April 2010 - 125/92.5/160 --> 377.5kg @ bodyweight 79.30kg

Powerlifting Competition #3 - Melbourne June 2010 - 132.5/ - /165 --> N/A kg @ bodyweight 81.05kg

Powerlifting Competition #4 - Melbourne Sept 2010 - 135/95/170 --> 400kg @ bodyweight 80.90kg

Powerlifting Competition #5 - Melbourne Nov 2010 - 140/97.5/175 --> 412.5kg @ bodyweight 81.70kg

Powerlifting Competition #6 - Raw Nationals - Melbourne March 2011 -150/97.5/180 --> 427.5kg @ bodyweight 82.48kg

Bodyweight 90kg

Powerlifting Competition #7 - Melbourne June 2011 - 152.5/100/170 --> 422.5kg @ bodyweight 82.65kg

Powerlifting Competition #8 - Perth Oct 2011 - bench only --> 100kg @ bodyweight 83.4kg

Powerlifting Competition #9 - Perth Apr 2012 - bench only --> 95kg @ bodyweight 82.15kg

Powerlifting Ref

Powerlifting Competition #10 - Perth Nov 2012 - 150/100/155 --> 405kg @ bodyweight 82.4kg

Powerlifting Competition #11 - Perth Oct 2013 - 145/97.5/157.5 --> 400kg @ bodyweight 83kg

Powerlifting Competition #12 - Perth Apr 2014 - 155/102.5/172.5 --> 430kg @ bodyweight 82.5kg

Powerlifting Competition #13 - Perth Jul 2014 - 147.5/107.5/165 --> 420kg @ bodyweight 84.75kg

Powerlifting Competition #14 - Perth Oct 2014 - 157.5/105/175 --> 437.5kg @ bodyweight 81.3kg

Powerlifting Competition #15 - Melbourne Mar 2015 - 160/110/170 --> 440kg @ bodyweight 82.2kg

Powerlifting Competition #16 - Melbourne Jun 2015 - 152.5/110/180 --> 442.5kg @ bodyweight 82.05kg

Powerlifting Competition #17 - Melbourne Oct 2015 - 145/112.5/165 --> 422.5kg @ bodyweight 82.90kg

Bench Peak 106kg - 6x3 - July 3rd 2016

Deadlift Peak 173kg 2x3 - Aug 26th 2017

Squat Peak 150kg 1x5 - Aug 31st 2017

Bench Peak 113kg 6x3 - Sept 1st 2017

Squat Peak 170kg 1x1 - Oct 9th 2017

Deadlift Peak 200kg 1x1 and 177kg 1x3 - Oct 14th 2017

Bench Peak 125kg 1x1 - Oct 17th 2017

Squat Peak 150kg 3x3 - Sept 19th 2018

Bench Peak 117kg 3, 3, 2 and 100kg x8 - Sept 21st 2018

Deadlift Peak 175kg 1x3 - Sept 22nd 2018

Powerlifting Competition #18 - Dubai Sept 2018 - 165/120/200 --> 485kg @ bodyweight 81.70kg

Powerlifting Competition #19 - Dubai Apr 2019 - 170/122.5/207.5 --> 500kg @ bodyweight 82.30kg

Powerlifting Competition #20 - Dubai Sept 2019 - 162.5/120/200 --> 482.5kg @ bodyweight 82.95kg

Powerlifting Competition #21 - Melbourne Nov 2022 - 140/102.5/185 --> 427.5kg @ bodyweight 82.85kg

Powerlifting Competition #22 - Sydney Feb 2025 - 140/BOMB/170 —> BOMB @ bodyweight 82.85kg

Powerlifting Competition #23 - Sydney Apr 2025 - 152.5/107.5/170 —> 430kg @bodyweight 82.5kg

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BossArky

BossArky wrote: »

Saturday July 5th: Smolov Jr. Cycle 5 - Bench Day 10 of 12

Bench (all paused)
92.5kg - 7x5 ... easy. Video of 7th set to follow.

https://www.youtube.com/watch?v=kvHIQpAw7wQ

BossArky wrote: »

*add slingshot*
105kg - 1x3
115kg - 1x3
120kg - 1x1 ... handy enough. Didn't die or anything. Could really feel where slingshot ran out and I/tri's had to kick in. The video looks like two different clips edited together when you see the change in speed. Lol.
---

Achievement unlocked: 120kg Slingshot Bench. #YOLO

https://www.youtube.com/watch?v=01PsO3MVPBA

BossArky

Monday July 7th: Squat

Sumo Deadlift (with belt)
60kg - 1x5
80kg - 3x5
---
Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 1x2
125kg - 1x1
140kg - 3x5 ... PR. Good. Failed final rep on 3rd set... but pretty proud of these Squats.
---
Front Squat
60kg - 3x5

Ham Curl
frame + 50kg - 3x10
---

Wow, those Squats were intense.

First set was fine.

Second set was the most intense set I've ever done. After 4th rep I couldn't breathe and felt like I had nothing left. Took a few seconds and got the 5th rep.

Third set was done after about 15-20 mins break to recover. Was in bits but wanted to get on with it. Failed on final rep. Got spotters in and mentally I think that may have caused me to quit earlier than if I didn't have them there. Looking at the vid I had it half up and then seemed to give up.

Was really in bits after that Squatting^^. Pretty happy though. 140kg 3x5 is a nice milestone.

BossArky

BossArky wrote: »

Monday July 7th: Squat

Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 1x2
125kg - 1x1
140kg - 3x5 ... PR. Good. Failed final rep on 3rd set... but pretty proud of these Squats.
---

Wow, those Squats were intense.

First set was fine.

Second set was the most intense set I've ever done. After 4th rep I couldn't breathe and felt like I had nothing left. Took a few seconds and got the 5th rep.

Third set was done after about 15-20 mins break to recover. Was in bits but wanted to get on with it. Failed on final rep. Got spotters in and mentally I think that may have caused me to quit earlier than if I didn't have them there. Looking at the vid I had it half up and then seemed to give up.

Was really in bits after that Squatting^^. Pretty happy though. 140kg 3x5 is a nice milestone.

https://www.youtube.com/watch?v=T86exxXFApk

BossArky

Wednesday July 9th: Smolov Jr. Cycle 5 - Bench Day 11 of 12

Bench (all paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
97.5kg - 8x4 ... handy enough

Lat Pulldown
plate 10 - 5x10
---
DB Bench (15 deg incline i.e. very slight)
20kg per arm - 3x10
---
Barbell Curls
20kg - 3x10
---

Bench feeling easy & strong. 31 of the 32 reps paused. Forgot to pause the first rep of the last set in my excitement at the gainz my bench is experiencing.

Just one day left in this bench cycle. It'll be 102.5kg 10x3 on Saturday before a week long deload ahead of competition. I'm pretty confident I'll get the PR on both 105kg and 107.5kg paused. Training buddy reckons I have a 110kg paused bench in me.

I'll probably open Bench in comp on 100kg, go to 105kg on second (for 2.5kg PR), and then third on 107.5kg (for 5kg PR).

Squat attempts will probably go 147.5kg / 157.5kg (2.5kg PR) /160 (5kg PR). Training will finish on 147.5kg 2x2 on Monday.

Deadlift will be something like 165kg / 175kg (2.5kg SUMO PR, but 5kg under CONVO PR) / 182.5kg (for all time deadlift PR of 2.5kg). Training tomorrow will finish on 160kg 2x2.

The past 6 months has been my most productive ever training wise. Feeling good.

BossArky

Friday July 11th: Deadlift

Sumo Deadlift (with belt)
70kg - 1x6
100kg - 1x3
120kg - 1x2
135kg - 1x1
150kg - 1x1 ... felt heavy
160kg - 2x2 ... slow but got'em. Video'd both sets. Looked fine but slightly tweaked back on 2nd set. Sore on lower left over the past few days since deadlifting.
---
Squat
60kg - 1x6
*belt*
90kg - 3x5
---
Front Squat
60kg - 3x5

Glute Ham Raise
3x8
---

Got a comment on youtube about the above being decent deads. Probably were, just felt slow. The next week of deload will speed them up for comp.

BossArky

Saturday July 5th: Smolov Jr. Cycle 5 - Bench Day 10 of 12

Bench
20kg - 1x6
60kg - 1x5
80kg - 1x3
92.5kg - 1x1
102.5kg - 10x3 ... PR. Got 29 of the 30 reps. Failed 3rd rep on 9th set, but came back and got all 3 on the 10th set. Happy enough. Big PR there. Bench is moving!

Lat Pulldown
plate 10 - 3x10

Barbell Curl
20kg - 3x10
---
Face Pulls
setting 3 - 3x10

DB Bench
20kg per arm - 3x10 ... nice easy stuff. Helps elbows it seems & stretches out chest after the bench smolov jr.
---

Bench 10x3 is 5kg up on 3 months ago. Cannot complain really. There ends the 5th smolov jr. bench cycle.

5 cycles x 12 session per cycle x 2.5 hrs per cycle = 150 hours...

Round it up to 168 hours and you have one solid week of benching to get from 97.5kg paused (two comps ago) to 107.5kg paused (in next comp hopefully).

BossArky

BossArky wrote: »

Friday July 11th: Deadlift

Sumo Deadlift (with belt)
160kg - 2x2 ... slow but got'em. Video'd both sets. Looked fine but slightly tweaked back on 2nd set. Sore on lower left over the past few days since deadlifting.
---

Got a comment on youtube about the above being decent deads. Probably were, just felt slow. The next week of deload will speed them up for comp.

https://www.youtube.com/watch?v=VkCQA_fkydg

BossArky

Monday July 14th: Squat

Sumo Deadlift (with belt)
60kg - 1x5
80kg - 3x5
---
Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 1x2
130kg - 1x1
147.5kg - 2x2 ... PR. Cycle concludes successfully as planned 5kg up on training cycle before last comp
---
Front Squat
60kg - 3x5

Ham Curl
frame + 30kg - 3x10 ... well actually 12 on last set.
---

Entire training cycle concludes successfully. Excellent! Now time for a deload before my elbows explode. Squats were slow but got them.

BossArky

BossArky wrote: »

Monday July 14th: Squat

Squat
147.5kg - 2x2 ... PR. Cycle concludes successfully as planned 5kg up on training cycle before last comp
---

Entire training cycle concludes successfully. Excellent! Now time for a deload before my elbows explode. Squats were slow but got them.

https://www.youtube.com/watch?v=dP9hXlg3H6k

BossArky

Saturday July 19th: Strength Club Classic - Powerlifting Competition update:

Copied from my facebook update:

Had an absolute shocker. Weighed in 1.75kg over (84.75kg vs 83kg on home scales) & seemed to leave my legs at home. Got just openers on Squat & Deadlift. Too aggressive on 2nd attempts going for 2.5kg PRs. First time I've actually felt embarrassed of lifts.

Back to the drawing board, ...or Ouija board... or surfboard.... or something. Silver lining was 5kg Bench PR.

Full results:

Squat 147/157x/157x
Bench 100/105x/107...5kg PR
Deadlift 165/175x/175x

... for a 420kg total which is 10kg down on comp 3 months ago. Training numbers had suggested ~450.

Jesus

Not sure what went wrong on Squat and Deadlifts. Training numbers suggest I should be much stronger. Was frozen in the warm ups for Squats so that could perhaps we a minor reason. Just had my lifting suit, plus my formal wear for chief ref duties in the next group. Hence missed out on having a tracksuit or something warm to put on between warm up sets. Felt fine though apart from being cold. Crap warm up area and crap racks to warm up with, couldn't wedge under for Squats and felt tenative/loose.

Squat warms up went 60x5, 90x3, 110x2, 130x1. Felt alright. Opened on 147.5kg which felt tough enough, but similar to the 147.5kg 2x2 I did in training I assumed I had a lot more left in reserve, hence the jump up 10kg to 157.5kg on 2nd attempt which stapled me twice. Had absolutely no fight in legs. Nothing. Nada. Zilch. *facepalm*

Bench was easy. 5 cycles of Smolov Jr finally paying dividends. Warm ups went 20x5, 60x5, 80x3, 90x1... all paused. Opened on 100kg which felt like nothing. Thought spotters had caught it and helped it up - it felt so light. Watched video after and spotters weren't near it. Went to 105kg on second, but failed on technicality - not waiting for judges start command. Pressed it easy. Went for 107.5kg on third as I knew it would be easy. Could have managed 110kg perhaps. Not of the 100/105 or 107 were grinders.

Deadlift felt fine in warm ups. Did 60x5, 100x3, 130x2, 150x1. Opened on 165kg which felt heavy... but again.. like 160kg 2x2 in training I assumed it was a slow rep and I had more power in reserve. Went for 175kg on second. Got it off the ground (which is the toughest part of sumo deadlift) so was suprised that it just stopped moving around mid shin). Same on third attempt - got it off the ground but died a couple of inches later. Weird.

Overall - pretty embarrassing competing in the 93kgs and having hopeless numbers compared to the other 93kgs. If I had actually made weight I would have medalled in the 83kg category. Home scales was almost 2kg out versus gym scales. I had actually visited the venue the night before the comp, with my home scales for comparison purposes... but they weren't yet there.

Hindsight is 20/20... did a few stupid things during the end of my waterloading. Was coming down in weight fine until Friday morning. Decided that I would carb up slighty at lunch on Friday... had a small portion of chips. Stupid. Caused me to retain some of the 4 litres of water I drank after lunch. Similarly I quit waterloading at 2:30pm.. but had pasta and mince around 7pm. Was basing this on past experience where I've come in too light... so wanted a bit of food in my system. Won't be doing that again.

Funny to think that I put 5kg on my bench in 3 months since last comp, but still had my worst ever comp relatively speaking due to Squat and Deadlift going backwards by 7.5kg each.

Thinking about doing something different training-wise for Squat and Deadlift going forwards. I've dedicated 2 full days of training per week (from 4) to bench progress and it has worked. Now maybe I'll go hard on Squat on the other 2 days and bring it up ... e.g. Smolov Squat base cycle again and again. Will stick to current Bench plan as it is working.

Will post some videos once I sort through them/get them from various people.

ninamc

Been reading through your log this weekend. Just wanted to commiserate, you sounded so pumped and focused for this comp. Like your analysis though. Onwards and upwards.

BossArky

ninamc wrote: »

Been reading through your log this weekend. Just wanted to commiserate, you sounded so pumped and focused for this comp. Like your analysis though. Onwards and upwards.

Cheers.

Got back to training last night and feeling more determined than ever. Have to put that performance behind me and move on.

Felt horrendous (mentally, not physically) for a couple of days afterwards... like when you go out & get smashed, do something stupid & and are really embarrassed the next day.

BossArky

BossArky wrote: »

Saturday July 19th: Strength Club Classic - Powerlifting Competition update:

Copied from my facebook update:
Had an absolute shocker. Weighed in 1.75kg over (84.75kg vs 83kg on home scales) & seemed to leave my legs at home. Got just openers on Squat & Deadlift. Too aggressive on 2nd attempts going for 2.5kg PRs. First time I've actually felt embarrassed of lifts.

Back to the drawing board, ...or Ouija board... or surfboard.... or something. Silver lining was 5kg Bench PR.

Full results:

Squat 147/157x/157x
Bench 100/105x/107...5kg PR
Deadlift 165/175x/175x

... for a 420kg total which is 10kg down on comp 3 months ago. Training numbers had suggested ~450.

Jesus

Not sure what went wrong on Squat and Deadlifts. Training numbers suggest I should be much stronger. Was frozen in the warm ups for Squats so that could perhaps we a minor reason. Just had my lifting suit, plus my formal wear for chief ref duties in the next group. Hence missed out on having a tracksuit or something warm to put on between warm up sets. Felt fine though apart from being cold. Crap warm up area and crap racks to warm up with, couldn't wedge under for Squats and felt tenative/loose.

Squat warms up went 60x5, 90x3, 110x2, 130x1. Felt alright. Opened on 147.5kg which felt tough enough, but similar to the 147.5kg 2x2 I did in training I assumed I had a lot more left in reserve, hence the jump up 10kg to 157.5kg on 2nd attempt which stapled me twice. Had absolutely no fight in legs. Nothing. Nada. Zilch. *facepalm*

Bench was easy. 5 cycles of Smolov Jr finally paying dividends. Warm ups went 20x5, 60x5, 80x3, 90x1... all paused. Opened on 100kg which felt like nothing. Thought spotters had caught it and helped it up - it felt so light. Watched video after and spotters weren't near it. Went to 105kg on second, but failed on technicality - not waiting for judges start command. Pressed it easy. Went for 107.5kg on third as I knew it would be easy. Could have managed 110kg perhaps. Not of the 100/105 or 107 were grinders.

Deadlift felt fine in warm ups. Did 60x5, 100x3, 130x2, 150x1. Opened on 165kg which felt heavy... but again.. like 160kg 2x2 in training I assumed it was a slow rep and I had more power in reserve. Went for 175kg on second. Got it off the ground (which is the toughest part of sumo deadlift) so was suprised that it just stopped moving around mid shin). Same on third attempt - got it off the ground but died a couple of inches later. Weird.

Overall - pretty embarrassing competing in the 93kgs and having hopeless numbers compared to the other 93kgs. If I had actually made weight I would have medalled in the 83kg category. Home scales was almost 2kg out versus gym scales. I had actually visited the venue the night before the comp, with my home scales for comparison purposes... but they weren't yet there.

Hindsight is 20/20... did a few stupid things during the end of my waterloading. Was coming down in weight fine until Friday morning. Decided that I would carb up slighty at lunch on Friday... had a small portion of chips. Stupid. Caused me to retain some of the 4 litres of water I drank after lunch. Similarly I quit waterloading at 2:30pm.. but had pasta and mince around 7pm. Was basing this on past experience where I've come in too light... so wanted a bit of food in my system. Won't be doing that again.

Funny to think that I put 5kg on my bench in 3 months since last comp, but still had my worst ever comp relatively speaking due to Squat and Deadlift going backwards by 7.5kg each.

Thinking about doing something different training-wise for Squat and Deadlift going forwards. I've dedicated 2 full days of training per week (from 4) to bench progress and it has worked. Now maybe I'll go hard on Squat on the other 2 days and bring it up ... e.g. Smolov Squat base cycle again and again. Will stick to current Bench plan as it is working.

Will post some videos once I sort through them/get them from various people.

Here's the shocking performance:

https://www.youtube.com/watch?v=_s8nHuuRKDA

BossArky

Sunday July 20th:

Bike 11.1km
---

Some post comp cardio. Wanna burn off a bit of excess fat in the next month. Was planning to do a longer loop of approx 20km but due to roadworks and being incredibley knackered I cut it short and headed home. Was good to be out on the bike though.

BossArky

Tuesday July 22nd: Squat - Smolov Cycle 1 Day 1

Squat
60kg - 1x5
75kg - 1x3
85kg - 1x2
95kg - 4x9 ... alrighty
---
Prowler (frames weights ~57kg)
frame + 40kg - up & back (i.e. 2x20m)
frame + 35kg - up & back (i.e. 2x20m)
frame + 30kg - up & back (i.e. 2x20m)
frame + 25kg - up & back (i.e. 2x20m)
frame + 20kg - up & back (i.e. 2x20m)
frame + 15kg - up & back (i.e. 2x20m)
frame + 10kg - up & back (i.e. 2x20m)
frame + 5kg - up & back (i.e. 2x20m)
frame + 0kg - up & back (i.e. 2x20m)
---

Started Smolov Base Mesocycle for Squat. Gonna run it half pace, as per my Smolov Jr approach on bench. Two of these half pace cycles, plus 1 week holiday soon, plus 1 week deload will give me an exact 14 week training plan ahead of next comp on Oct 25th.

Chatted to a training buddy who had been suggesting he had a good training program for me over the past few days. I was dubious to say the least... however, upon closer inspection the program he suggested for me is exactly what I was planning for Squat & Bench anway. It also addresses the question of what to do with my Deadlift. Here it is:

Squat: Two Smolov Base mesocycles run at half pace. First cycle based off a real one rep max of 155kg, but using 90% of that for the cycle calculations (i.e. 137.5kg). Depending on how this goes I'll decide if I increase by 2.5kg or 5kg for second cycle.

Bench: Two more cycles of Smolov Jr. Will increment first one by 1.5kg over recent one before comp. Second cycle will go up another 1kg (for a total of 2.5kg increase over the 14 weeks). Should see me ending up mid Oct with 105kg 10x3 and taking a crack at 112.5kg paused in comp.

Deadlift: Deadlift on maintenance whilst I build my Squat and thus add serious indirect gains to my Deadlift: 70% 8x4 one week and then 75% 7x3 the next week... probably adding 2.5kg as it ping pongs back and forth across the cycle.

Also - tried out another training budies weightlifting shoes (Nike Romaleos, spelling?). Felt good but his were too narrow on my foot. Will investigate 0.5 up which are apparently wider.

Bodyweightwise - I wanna lean out a bit. Got slightly too fat in the last month before this recent comp. Too many 3 litres of full fat milk and burgers/chips from a local "healthy" grill. I know I can easily loose this fat by just eating 3 meals a day and training hard. I actually have to make a concerted effort to maintain a bodyweight of ~85, so getting down to a training bodyweight of 83-84kg won't be a big deal. Don't wanna be pfaffing about cutting too much weight close to comps again.

Feeling positive & pretty excited for the next 3 months of training.

ninamc

And don't forget to invest in a new scales!!!

COH

Whats the story with running all these smolov cycles at half pace?

I'm just curious as the premise of smolovs success is to over reach with huge volume condensed into a short space of time. Seems to me you miss out out on the super compensation aspect of the whole thing by splitting things up so much. In my experience and with guys I've coached for pure strength if you are going to squat 2x per week for 6 weeks instead of 4x per week for 3 you might be better off manipulating the %s if you are allowing twice the recovery period.

If you ain't doing smolov as written then you ain't doing smolov at all...

Just my 2c

Thoughts?

Hanley

COH wrote: »

Whats the story with running all these smolov cycles at half pace?

I'm just curious as the premise of smolovs success is to over reach with huge volume condensed into a short space of time. Seems to me you miss out out on the super compensation aspect of the whole thing by splitting things up so much. In my experience and with guys I've coached for pure strength if you are going to squat 2x per week for 6 weeks instead of 4x per week for 3 you might be better off manipulating the %s if you are allowing twice the recovery period.

If you ain't doing smolov as written then you ain't doing smolov at all...

Just my 2c

Thoughts?

that and the fact they work so well because of the all out assault due to the insane rapid increase in volume. do that long enough and your body stops adapting.

BossArky

COH wrote: »

Whats the story with running all these smolov cycles at half pace?

I'm just curious as the premise of smolovs success is to over reach with huge volume condensed into a short space of time. Seems to me you miss out out on the super compensation aspect of the whole thing by splitting things up so much. In my experience and with guys I've coached for pure strength if you are going to squat 2x per week for 6 weeks instead of 4x per week for 3 you might be better off manipulating the %s if you are allowing twice the recovery period.

If you ain't doing smolov as written then you ain't doing smolov at all...

Just my 2c

Thoughts?

Totally agree that its not Smolov if done at half pace. Just easier to type Smolov half pace for my own records, than "made up program using Smolov %s but ran at half pace due to fear of killing myself" each time. I'm not trying to sell anyone else on it or pretend I'm extra hardcore ... but I would urge anyone to consider it consider bench progress is often painfully slow going:)

Proof is in the pudding. Added 7.5kg to my bench in the last ~8 months since I started the half pace Smolov Jr. This was after hovering around 100kg for 3 years. I want the same kind of increases (+more) on my Squat & Deadlift, hence using it on Squat now.

A number of my training buddies from different training groups (some in Melbourne, some in Perth... who don't know each other / train together) used this approach and had significant gains.

One 83kg guy I used to train with in Melbourne in 2011 went from benching same as me then (100kg) three years ago, to now comp benching 130kg with this approach. This was when I started paying attention first of all, since I had previously been using the same standard linear periodization program as him (building up the weight over 3x10s, 3x8s, 3x6s, 3x5s, 2x2... etc).

A number of other guys I know in Perth also train this way. These guys are going 200(knee sleeves)/130/230 and 240(wrapped)/140/245 at 86-88kgs. Not earth shattering numbers, but decent enough to pay attention to how they have been training and try to steal a trick from their book.

The volume at half pace is at least 50% above what I would be doing on my usual liner periodization Squat. I'm also very risk adverse when it comes to back health (having been unable to Squat/Deadlift for close to 2 years due to injury in late 2011-13) and thus don't wanna jump into a 4 day a week Smolov if I can get more long term, if slower, progress by just doing the rep scheme & %s at half pace.

Thanks for the feedback

BossArky

Wednesday July 23rd: Smolov Jr. Cycle 6 - Bench Day 1 of 12

Barbell Curl
20kg - 3x10
---
Bench (all paused)
20kg - 1x6
60kg - 1x5
81.5kg - 6x6 ... yeah, you read that correctly

Lat Pulldown
plate 10 - 3x10

One Arm DB Row
20kg - 3x10 ... balancing with knee on bench, but without supporting arm on bench to take stress off elbow
---
DB Bench Shoulder Press
5kg per arm - 3x10 ... step - building up from nothing. Felt good!
---
EZ Curl
EZ bar + 20kg - 3x8 ... leaning against wall

Pull Over
10kg plate - 3x8 ... not sure why I did this. Has to be my least fav. exercise of all time
---
Torsonator
20kg bar - 1x10
20kg bar + 5kg - 1x10
20kg bar + 10kg - 1x10
---

Got the bench worksets down then messed about with some stuff I wouldn't normally to, for the sake of variety post comp.

BossArky

Friday July 25th: Squat - Smolov Cycle 1 Day 2 of 12

Squat
60kg - 1x5
80kg - 1x3
92.5kg - 1x2
102.5kg - 5x7 ... alrighty. Got through them quick enough. 35-40 mins?
---
Prowler (360m, frames weights ~57kg)
frame + 40kg - up & back (i.e. 2x20m)
frame + 35kg - up & back (i.e. 2x20m)
frame + 30kg - up & back (i.e. 2x20m)
frame + 25kg - up & back (i.e. 2x20m)
frame + 20kg - up & back (i.e. 2x20m)
frame + 15kg - up & back (i.e. 2x20m)
frame + 10kg - up & back (i.e. 2x20m)
frame + 5kg - up & back (i.e. 2x20m)
frame + 0kg - up & back (i.e. 2x20m)
---

Increased my pace on the Squats to get in and out of the gym more quickly in the next month of so. Concentrated on dropping them a bit quicker than usual to get more of the stretch relex going on. These were the quickest Squats (on descent) that I've done in a couple of years.

Did the same prowler session as a few days ago. This time there were three of us, which made recovery time a bit longer. Heart racing by the end & sweat pouring.

BossArky

Saturday July 26th: Smolov Jr. Cycle 6 - Bench Day 2 of 12

Barbell Curl
20kg - 6x10 ... half up front and half at the end a couple of hours later
---
Bench (all paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
86.5kg - 7x5 ... fine

Lat Pulldown
plate 10 - 3x10

One Arm DB Row
20kg - 3x10 ... balancing with knee on bench, but without supporting arm on bench to take stress off elbow
---
Sumo Deadlift (no belt :cool:, hook grip :eek:)
70kg - 1x5
100kg - 1x5
120kg - 8x4 ... hook grip for the first 6 sets... then was in so much thumb pain that had to change to double overhand for last 2 sets. Weight was fine. Make a video of sets 4 & 8 which I'll post later.

DB Bench Press (30 degree incline I think)
20kg per arm - 3x10 ... easy stuff
---
Face Pulls
plate 3 - 3x12

Lying Leg Curl
40kg - 3x12
---

That session was epic. Epic as it horrendously long. 11:15am-2:30pm. Next time I may superset the bench & deadlift, as it takes forever if you keep them separate. Alternatively, once I get the prowler out of the way after a month or so I will try to do deadlift at the end of Squats (i.e. the day before bench).

Thumbs were in agony after 6 sets of sumo, so reverted to double overhand for last couple of sets. I'm experimenting with hook grip and double overhand because I think mixed grip is putting too much strain on lower left back when breaking the ground. Grip may be slightly uneven on mixed.

Did all the sumo deads beltless. Was suprised how easy they felt without belt. To be honest I didn't feel any weaker. I guess it shows the lack of back involvement in my sumo, which is good. i.e. no strain.

Make a video of sets 4 & 8 which I'll post later.

BossArky

BossArky wrote: »

Saturday July 26th:

Sumo Deadlift (no belt :cool:, hook grip :eek:)
70kg - 1x5
100kg - 1x5
120kg - 8x4 ... hook grip for the first 6 sets... then was in so much thumb pain that had to change to double overhand for last 2 sets. Weight was fine. Make a video of sets 4 & 8 which I'll post later.

Thumbs were in agony after 6 sets of sumo, so reverted to double overhand for last couple of sets. I'm experimenting with hook grip and double overhand because I think mixed grip is putting too much strain on lower left back when breaking the ground. Grip may be slightly uneven on mixed.

Did all the sumo deads beltless. Was suprised how easy they felt without belt. To be honest I didn't feel any weaker. I guess it shows the lack of back involvement in my sumo, which is good. i.e. no strain.

Make a video of sets 4 & 8 which I'll post later.

Check out my expression after the hook grip set.

https://www.youtube.com/watch?v=N2W1vywgOPI

BossArky

Monday July 28th: Squat - Smolov Cycle 1 Day 3

Squat
60kg - 1x5
85kg - 1x3
100kg - 1x2
110kg - 7x5 ... alright. Split the ar$e out of shorts on 5th or 6th set
---
Prowler (360m, frames weighs ~57kg)
frame + 40kg - up & back (i.e. 2x20m)
frame + 35kg - up & back (i.e. 2x20m)
frame + 30kg - up & back (i.e. 2x20m)
frame + 25kg - up & back (i.e. 2x20m)
frame + 20kg - up & back (i.e. 2x20m)
frame + 15kg - up & back (i.e. 2x20m)
frame + 10kg - up & back (i.e. 2x20m)
frame + 5kg - up & back (i.e. 2x20m)
frame + 0kg - up & back (i.e. 2x20m)
---

Rushed the Squats. Probably did the 7 worksets in 40 mins. Last couple were a struggle as I was gassed. More of an endurance challenge rather than strength. I knew weights wouldn't be a problem this early in the cycle, hence wanna push both the reps and sets as quickly as possible to make it more challenging.

Third time doing the same prowler workout in the past week. Felt easier tonight, probably 'cos I was doing it with 2 girls who were actually pretty good at it. Made me man up and get through it.

BossArky

Wednesday July 30th: Smolov Jr. Cycle 6 - Bench Day 3 of 12

Barbell Curl
20kg - 4x10 ... supersets with first four bench work sets

Bench (all paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
91.5kg - 8x4 ... fine. Some guy was asking me what 1RM was, as apparently these sets looked very easy. Felt easy too.

Lat Pulldown
plate 11 - 3x8 or 10 ... added another plate and cannot remember what sort of reps I did. Probably 8 on first and 10 on second and third.

One Arm DB Row
22.5kg - 3x10 ... balancing with knee on bench, but without supporting arm on bench to take stress off elbow. May go back to more traditional stance next time
---
Face Pulls
plate 3 - 3x12 ... added a couple more reps to each set. Got some nice scap retraction.

DB Bench Shoulder Press
10kg per arm - 3x12 ... still light & building up
---

Elbows felt really good today which was suprising given the volume of Squatting on Monday night. Zero pain. Bench felt like nothing.

Weighed myself upstairs in the gym on calibrated scales. 87.3kg in gym attire. Dear God! Really need to bring in home scales and compare them. I was something like 83kg that morning at home. Eating normally (i.e. just breakfast, lunch, dinner, ... no 3 litres of full fat milk or random surplus snacking) so pretty confident I'll be down a kg or two in no time. Want to loose a bit of chub very slowly, so as not to affect muscle mass... and maintain a training weight a couple of kg over 83kg category... whilst being less fat.

BossArky

Friday August 1st: Squat - Smolov Cycle 1 Day 4

Squat
60kg - 1x5
85kg - 1x3
100kg - 1x2
115kg - 10x3 ... first time squatting in oly lifting shoes. Deepest Squats ever. Felt heavier than 115kg though due to the extra depth.
---
Prowler (360m, frames weighs ~57kg)
frame + 40kg - up & back (i.e. 2x20m)
frame + 35kg - up & back (i.e. 2x20m)
frame + 30kg - up & back (i.e. 2x20m)
frame + 25kg - up & back (i.e. 2x20m)
frame + 20kg - up & back (i.e. 2x20m)
frame + 15kg - up & back (i.e. 2x20m)
frame + 10kg - up & back (i.e. 2x20m)
frame + 5kg - up & back (i.e. 2x20m)
frame + 0kg - up & back (i.e. 2x20m)
---

Yeah, so I'm sold on oly lifting shoes. Couldn't believe the difference in depth when I watched the videos. Swtiched to high bar with thumbs around bar from 4th set onwards. Oly shoes allowed me to stay way more upright, which means I don't have to have the bar so low.

Squatting in the oly shoes for the first time must have opened up another good few inches in the bottom end. This felt odd getting down there, so had to fight to get out of there each time, then rest of rep is handy.

Did prowler alone as no-one wanted to do it with me. I'd do an up/down and use the time racking a 5kg plate as recovery (which is roughly the time it would have taken a partner to go up and down). Felt good. Kept a good pace up, didn't have to walk/push any... managed to keep trotting.

BossArky

BossArky wrote: »

Friday August 1st: Squat - Smolov Cycle 1 Day 4

Squat
115kg - 10x3 ... first time squatting in oly lifting shoes. Deepest Squats ever. Felt heavier than 115kg though due to the extra depth.
---

Yeah, so I'm sold on oly lifting shoes. Couldn't believe the difference in depth when I watched the videos. Swtiched to high bar with thumbs around bar from 4th set onwards. Oly shoes allowed me to stay way more upright, which means I don't have to have the bar so low.

Squatting in the oly shoes for the first time must have opened up another good few inches in the bottom end. This felt odd getting down there, so had to fight to get out of there each time, then rest of rep is handy.

Mirin' my depth, bro?

https://www.youtube.com/watch?v=4k6FJclCkgc

BossArky

These are the oly lifting shoes I just bought. Going on hols for a week, so they should have arrived by the time I get back... just in time for Squatting Monday evening.

BossArky

Saturday August 2nd: Smolov Jr. Cycle 6 - Bench Day 4 of 12

Barbell Curl
20kg - 4x10 ... supersetted with first four bench sets
---
Bench
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1 ... all sets up to here were paused
96.5kg - 10x3 ... did most of these spotterless. Fine.

Lat Pulldown
plate 11 - 3x10

One Arm DB Row
25kg - 3x10 ... back to traditional stance. Dead-stop reps off ground
---
Sumo Deadlift (no belt , hook grip )
70kg - 1x5
100kg - 1x3
120kg - 1x2
135kg - 7x3 ... beltless for all sets. Hook grip for the first 3(?) sets, then a mixture of hook and double overhand for sets 4 to 6. Finally switched to mixed grip on 7th set as I was wrecked and thumbs were sore. Just wanted to finish after being in gym so long.

DB Bench Press
27.5kg per arm - 3x10

Face Pulls
plate 3 - 3x12
---
DB Shoulder Press (standing)
12.5kg per arm - 3x12
---

Got a few tips on my sumo... most importantly that I'm too far over the bar when starting pulling. Need to keep shoulders directly over bar at start.

Was absolutely wrecked by the end of sumo deads. Session took 3 hours 15 mins. That is on top of benching 10x3.. and also Squatting 10x3 and Prowler about 12 hours beforehand. Haven't felt this drained since my triathlon/long distance cycling days.

I supersetted the bench worksets with my sumo dead worksets... in the name of speed. Still takes forver.

Was getting a few odd looks/comments from training buddies who were wondering why I was quadsetting (is that a word?) the bench, curls, lat pulldown and sumo deads. Got through it and did double the work of anyone else.

Now, time for a week long deload for holiday.

RidleyRider

Sweet depth man! Some sexy shoes too!