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Building a stronger me
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Alf Veedersane wrote: »Wear light clothing.
It's warm in Hell
Will take that into account
have you done a smolov ? 0 -
chriity139 wrote: »Will take that into account have you done a smolov ?
Just the Jr cycle so nothing compared to the full version. But I must admit it reignited my love for squatting. My PRs since haven't been massive jumps but my legs feel so much stronger because of it.0 -
Alf Veedersane wrote: »Just the Jr cycle so nothing compared to the full version. But I must admit it reignited my love for squatting. My PRs since haven't been massive jumps but my legs feel so much stronger because of it.
Thats what i like to hear, I love squating anyway would you recommend doing the jr cycle first rather than go straight into the full cycle 0 -
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chriity139 wrote: »Thats what i like to hear, I love equating anyway would you recommend doing the jr cycle first rather than go straight into the full cycle
I'd say the jnr cycle might be a good lead up. Do the 3 weeks, use the end number as a 1RM for the smolov longer programme.
I'd take a week off from it after the jnr cycle though, plan out your macros, be sure of what weight you're doing before hand etc.. Something that used always get to me was not being 100% certain of what weight I was lifting that day. Having mental preparation helped greatly.0 -
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chriity139 wrote: »Thats what i like to hear, I love equating anyway would you recommend doing the jr cycle first rather than go straight into the full cycle
I went with Smolov Jr because (a) I was definitely going to be able to get thru it given the time constraints I had and (b) I'd never run a properly structured program before so I just wanted to see how it went. I'd be naturally cautious about trying a full 12 week program if I'd never done one before partly because I wouldn't be sure I'd be able to give it the effort it deserted but also because i'm not used to everything else playing 2nd fiddle to one particular compound. But because it was 3 weeks at full throttle before testing, I knew I could give it what it needed, it worked and I didn't feel like everything else was sliding. It's all about knowing what you think you can give a proper effort to. But i definitely think try it out for 4 weeks, which is 3 weeks / 12 sessions, then 5 or 6 days off before testing. Then see if you want to do the full cycle0 -
RidleyRider wrote: »I'd say the jnr cycle might be a good lead up. Do the 3 weeks, use the end number as a 1RM for the smolov longer programme.
I'd take a week off from it after the jnr cycle though, plan out your macros, be sure of what weight you're doing before hand etc.. Something that used always get to me was not being 100% certain of what weight I was lifting that day. Having mental preparation helped greatly.
Would I have to increase my macros a good bit for the smolov as they stand now is about 200g proteins, 500-550g carbs, 120-150g fats and minerals and vitamins.
Will have to check out the jr cycle. Its a good idea to use the jr cycle to get the 1 rm needed for the full cycle.
Will have my adipowers by the time I start these cycles so I will be getting good use out of them 0 -
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Alf Veedersane wrote: »I don't think it took me long to get used to it. I just knew I'd be squatting when I went in so it was easy from that point of view. While it was a change, the structure of it is such that the first week is taxing without being hardcore. Actually,i thought the second week was the same insofar as it wasn't hardcore, but it was getting tougher by the end. But it certainly serves you well mentally that there are only 3 reps in the ten set workout days. You're not going to be going to a point of failure in the 3 weeks but you do get build strength and your technique improves, or so I found. I think you'd fly it because you'll give it the full nutrition whack as well which I didn't. Not that i eat badly but I don't follow my macros like I should. I'd definitely recommend the Jr cycle to have a look at the program and to build your love for squatting. That said, 12 weeks is a different ball game. But nothing gets you through a program like feeling like it's working!
That 10 sets of 3 reps sounds easy enough but I just know it won't be Be interesting to see how long it takes me to get use to the structure of the cycle.
Really looking forward to trying this jr cycle now. Hurry up and finish 5x5 program0 -
chriity139 wrote: »That 10 sets of 3 reps sounds easy enough but I just know it won't be Be interesting to see how long it takes me to get use to the structure of the cycle.
Really looking forward to trying this jr cycle now. Hurry up and finish 5x5 program
I don't think I ever really felt in danger of failing any of those sets. The heaviest triplee I had were 90 based on a 1RM of 100, which I actually had never repped with enough depth and those tries were ok. A couple of ropey reps across the sets but nothing that felt like I'd fail.
But I felt so much stronger for it. And once I'd loosened the hips affter the groundwork, I hit a proper 100, then 105, then 107.5 in consecutive squat sessions. Not massive numbers for most but I still got to scribble PR on my log 0 -
Alf Veedersane wrote: »I don't think I ever really felt in danger of failing any of those sets. The heaviest triplee I had were 90 based on a 1RM of 100, which I actually had never repped with enough depth and those tries were ok. A couple of ropey reps across the sets but nothing that felt like I'd fail.
But I felt so much stronger for it. And once I'd loosened the hips affter the groundwork, I hit a proper 100, then 105, then 107.5 in consecutive squat sessions. Not massive numbers for most but I still got to scribble PR on my log
Nothing wrong with a 107.5kg full depth squat man its a good lift. I tested my pr 2 or 3 weeks ago and managed 120kg. That was after about an hour of squatting prior to the attempt. I'll have my weightlifting shoes when I start this cycle so it will be really interesting to see how they effect my performance.
In 3 weeks you put on 7.5kg. Id be very happy with that. Did you do much assistance work on the days in between like hamstrings, stretching, lunges etc0 -
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