Building a stronger me

Alf Veedersane

chriity139 wrote: »

Heres how my smolov jr cycle will look after my taper week




Saturdays of each week should be very interesting. I'm really going to have to ram in the food so my body recovers for the next session.

You'll smoke that. Would you consider a 5kg increment?

To be honest, you'd smoke that as well.

chriity139

I was thinking of going for a 5kg increment but since this is my first smolov I decided 2.5kg. But I will see how I find the first week. If I find it easy enough I'll go up by 5kg.

First 3 days should be fine but the saturday's are what put me off going up in 5kg increments. I think 10x3 @ 120kg will be hard

Alf Veedersane

Fair enough. I think you'll be surprised at how you get through the first Saturday though.

RidleyRider

Is it recommended to deadlift during the jr cycle? I know they say not too for the daddy:pac:

Alf Veedersane

RidleyRider wrote: »

Is it recommended to deadlift during the jr cycle? I know they say not too for the daddy:pac:

You're better off avoiding other leg work. They'll be worked hard enough 4 times a week without adding more to it.

RidleyRider

Alf Veedersane wrote: »

You're better off avoiding other leg work. They'll be worked hard enough 4 times a week without adding more to it.

I was thinking much tbh. It'll probably go up as a result.

chriity139

Week 12 Day 1 Chest

Bw 83.7kg

I am taking this week as a tapper week to get my body ready for smolov next week.

Flat bench
1x20 @ 20kg
1x12 @ 60kg
1x10 @ 80kg
1x12 @ 60kg
1x10 @ 80kg
1x12 @ 60kg
1x10 @ 80kg
1x12 @ 60kg
1x8 @ 80kg
1x12 @ 60kg
1x8 @ 80kg

Incline bench
1x20 @ 40kg
5x12 @ 50kg

Seated pec dec
3x20 @ 90kg
3x20 @ 70kg

Flat Db wide press
1x12 @ 17.5kg
1x12 @ 25kg
3x10 @ 30kg

Flat Db close press
5x5 @ 35kg

Machine chest press
5x10 @ 100kg

Seated pec dec
3x20 @ 90kg

Haven't felt a pump like that in a long time. All this was done in about 65mins. The short rest periods made this quiet intense.

chriity139

Week 12 Day 2 of tapper week Back+Biceps

Bw 84kg

Foam rolled

Latt pull down
1x12 @ 45kg
1x10 @ 54kg
3x10 @ 63kg
1x10 @ 54kg
1x12 @ 45kg

Narrow grip pulley row
1x12 @ 55kg
1x12 @ 64kg
1x10 @ 73kg
1x10 @ 82kg

Medium Grip Pulley row
1x12 @ 55kg
1x12 @ 64kg
1x12 @ 73kg
1x10 @ 82kg

Wide Grip Pulley row
1x12 @ 55kg
1x12 @ 64kg
1x10 @ 73kg
1x10 @ 82kg

Split rope latt pull
5x15 @ 20kg

Close Grip Latt Pulldown
1x12 @ 48kg
3x10 @ 55kg

DB Row
5x8 @ 30kg

Hammer curl
Descending pyramid from 17.5kg-12.5kg until failure x4

Barbell curl+Db bicep curl
Barbell 30kg + Db 12.5kg until failure.


Chest is still very sore from last nights high rep session. Feels good to get chest doms again. Can already feel I will have back doms tomorrow. Bring on high rep legs tomorrow.

chriity139

Supplements parcel arrived today for me. Always excited about opening it even though I know what I have ordered haha.

I got these supplements to help me recover from my smolov cycle. I have also being trying out pre workouts recently to see can I actually find one that works on me. So far I have tried original crazed, grenade and on pre work out. None of these had any effect on me what so ever. No beta-alanine tingles, no energy, focus or pump. I am not a caffeine drinker so I don't know where this tolerance has come from.

Instead of ordering the full containers I got 10 serving containers to see how I react with the product.

1. Muscle pharm assault
2. Infinite Lab Juggernaut HP

With my order I told them about trying to find a pre work out so they sent me out samples of

1. Jack3d advanced
2. BSN NO-Xplode

I also bought creatine monohydrate. My body reacts really well to this so in my eyes its one of the only supplements that actually works.

Heres a picture of what I got



Tonight I will be doing Legs and I will try my sample of Jack3d advanced to see how I get on.

Alf Veedersane

If you're starting out on the Smolov Jr you won't be dying after the squats. It's challenging but you won't be going to failure on any of the days. Save the recovery stuff for when you'll actually need it.

chriity139

Alf Veedersane wrote: »

If you're starting out on the Smolov Jr you won't be dying after the squats. It's challenging but you won't be going to failure on any of the days. Save the recovery stuff for when you'll actually need it.

Its not the squats Im worried about its the chest, back, shoulders workouts on the same days as smolov. I won't be doing strength training on the other body parts except chest, will be more hypertrophy. Just playing it safe

chriity139

Week 12 Day 3 Legs

Bw 83.9kg

Foam rolled and stretched.

Single leg press
5x12 @ 70kg

Was training with my cousin so didn't feel like stripping weights every time it was my set.

Walking Barbell lunges
5x24 @ 35kg

Squats
3x10 @ 20kg 10 seconds pause
1x10 @ 60kg
1x5 @ 100kg
1x5 @ 110kg
2x5 @ 120kg

Double leg curls
7x12 @ 55kg

Leg extensions
1x12 @ 90kg
1x12 @ 120kg
1x12 @ 150kg
1x12 @ 170kg
1x10 @ 190kg
1x8 @ 210kg
1x6 @ 220kg
1x4 @ 230kg
1x2 @ 250kg
Dropset from 250kg-30kg until failure each weight with no rest.

More foam rolling and stretching.

Jack3d Advanced Verdict
Was expecting great things going from the reputation of this product.

Mixability
Excellent mixability, no lumps or anything

Taste
Fruit punch was the flavour I received. Really nice taste

Energy
Ended up going with the full sachet which is the same as 2 scoops. Didn't feel like I had anymore energy than usual.

Focus
No difference

Pump
No difference

Strength
No difference.

After noticing no difference from taking 2 servings of Jack3d advanced I have come to the conclusion that I have an extremely high tolerance for stimulants.

Next pre work out I am going to try is No-explode by bsn on Friday. See how that goes.

RidleyRider

It's amazing how your squats progressed from PR'ing at 120kg to doing 2 x 5. Fair play man.

Try SAW anabolic pre workout if you can, it blew my mind. Or even caffeine tabs/ BA powder.

chriity139

RidleyRider wrote: »

It's amazing how your squats progressed from PR'ing at 120kg to doing 2 x 5. Fair play man.

Try SAW anabolic pre workout if you can, it blew my mind. Or even caffeine tabs/ BA powder.

I know its crazy man didnt think it would increase that much in such a short time. Had to lay off it as its my tapper week could have done 5x5 no problem.

Iv tried caffeine tablets with 400mg each tablet before, still no effect. I will try it if I can get a sample. Dont really want to be handing over 40 quid for a nice tasting drink that has no effects on me.

Few of the lads at the gym couldnt get over that Jack3d had no effect on me as the same product made a huge difference to them

Alf Veedersane

Chriity...bite the bullet and rerun the Smolov Jr numbers with a 5kg increment. Then do those numbers. The Saturday workouts will be fine!

chriity139

Alf Veedersane wrote: »

Chriity...bite the bullet and rerun the Smolov Jr numbers with a 5kg increment. Then do those numbers. The Saturday workouts will be fine!

Done will get the new table up when im at home

Alf Veedersane

chriity139 wrote: »

Done will get the new table up when im at home

Good man. It won't make it much more difficult but you might as well go for it...you'll probably get that little bit more out of it.

RidleyRider

chriity139 wrote: »

I know its crazy man didnt think it would increase that much in such a short time. Had to lay off it as its my tapper week could have done 5x5 no problem.

Iv tried caffeine tablets with 400mg each tablet before, still no effect. I will try it if I can get a sample. Dont really want to be handing over 40 quid for a nice tasting drink that has no effects on me.

Few of the lads at the gym couldnt get over that Jack3d had no effect on me as the same product made a huge difference to them

If you go into one of the Vitamin-Shops I'd say they'll more then gladly give you a sample. It blew my mind and sleep:pac:

I'd agree with Alf on the programming too, go for it dude!

chriity139

Im so glad im the type of person that caffeine kinda puts me asleep haha. No idea why but its a good thing as I usually train until 10.30pm. If I was caffeine sensitive there would be no sleeping for me

I'll try that next time I'm in town. Never looked into saw pre workout I'll have a nose now.

My body decided that 5kg increments is the way to go after I found 2x5 @ 120kg handy. Fook it only live once

Alf Veedersane

And whatever you do, don't go adding more weight than you're programmed to if you're finding it relatively easy. The point isn't to go to failure. It's controlled overtraining that doesn't overly fatigue muscles and you get to benefit from supercompensation.

chriity139

Week 12 Day Explosive Bench

Wide grip bench
1x20 @ 20kg
1x3 @ 60kg
10x3 @ 70kg

Narrow grip bench
10x3 @ 70kg


70kg on the wide grip still seems a bit too light, might try 75kg next week. As for the narrow grip 70kg is way way too light, no effort was required to move it. Think i'll try 80kg on that next time.

chriity139

Alf Veedersane wrote: »

And whatever you do, don't go adding more weight than you're programmed to if you're finding it relatively easy. The point isn't to go to failure. It's controlled overtraining that doesn't overly fatigue muscles and you get to benefit from supercompensation.

Think thats going to be the hardest part of this program for me. Sticking to the weight even if its too easy. I will be patient with this cycle though.

Alf Veedersane

chriity139 wrote: »

Think thats going to be the hardest part of this program for me. Sticking to the weight even if its too easy. I will be patient with this cycle though.

Trust the program and follow it to a T or you'll defeat the purpose.

chriity139

I will im going to stick to it fully. Do you do any assistance leg work with the smolov or just the squats.

Alf Veedersane

chriity139 wrote: »

I will im going to stick to it fully. Do you do any assistance leg work with the smolov or just the squats.

Just did upper body stuff really. depending on how much time I had.

chriity139

Week 12 Day 4 Shoulders

Bw 85kg

Db shoulder press
1x12 @ 15kg
1x12 @ 20kg
1x12 @ 22.5kg
1x10 @ 27.5kg
5x8 @ 30kg (pr)

Shoulder press machine
3x12 @ plate 10

Gailleo rear delt pull
5x10 @ plate 10

Rear delt cable pull
3x12 @ 27.5kg

Rear delt fly
5x12 @ 15kg

Lateral Db raise
5x10 @ 7.5kg

Upright Bb row
5x8 @ 40kg

Forward Db raise
5x10 @ 5kg

Rear delt Db raise
5x10 @ 5kg

Bb shrugs
5 x failure @ 60kg

BSN NO-Xplode
After trying Jack3d advance on leg night and feeling nothing I was a bit scepticle about the whole pre work out supplements that they don't actually work and its all in your head. That type of thinking ended last night.

The sachet of No-Xplode contains 1 scoop as opposed to Jack3d 2 scoops.

Mixability
Excellent mixability, no lumps or anything

Taste
Fruit punch was the flavour I received. Not the best tasting.

Energy
Didn't get a sudden burst of energy but a nice smooth never ending supply of energy.

Focus
Very focused

Pump
Ridiculous pump in my arms

Strength
Increased a good bit. Last week maxed out at 5x5 @ 30kg shoulder press but this week I got 5x8

Overall
8.5/10 Was fairly hard on the stomach and taste wasn't great but everything else about this product I loved.

chriity139

My new smolov jr cycle starting monday. I decided with a slight push of 2 members on here :P to go a 5kg increment per week



Why am I excited about starting this. I think I am looking forward to this more than I am christmas. What is wrong with me haha

Alf Veedersane

chriity139 wrote: »

Was fairly hard on the stomach

Your next workout will be cleaning the jacks! Free PR at least.

chriity139

Week 12 Day 5 Arms

Bw 83.4kg

Lots of elbow extension and flexion.

Thats the last day of my strength cycle. I have been on it for the past 12 weeks. Figures before my strength cycle were as follows

Bench 105-110kg
Squat 85kg
Deadlift 160kg

After the 12 week cycle

Bench 120kg
Squat 142.5kg
Deadlift 190kg

Bodyweight went from 80-81kg to 83-85kg.

Next time I will be training will be my smolov cycle

chriity139

Smolov Jr week 1 day 1

Bw 83.3kg

Foam rolled and stretched

squat
2x10 @ 60kg
6x6 @ 100kg (working set)
1x5 @ 60kg

Completed it in 25mins. My legs are in bits. Under estimated how hard the first day of smolov would be. Wont make that mistake again

Foam rolled and stretched again

Chest

Bench
1x20 @ 20kg
2x12 @ 60kg
3x5 @ 100kg
1x3 @ 105kg
1x3 @ 110kg (pr)
1x5 @ 100kg

Decline bench
1x10 @ 60kg
5x5 @ 100kg (pr)
1x5 @ 90kg

Incline bench
5x20 @ 60kg

Pec dec + chest press machine
20 x 90kg on pec and 10 x plate 10 on chest press (5 times)

Bench (no rest)
failure @ 60kg
failure @ 50kg
Failure @ 40kg
Failure @ 30kg
Failure @ 40kg
Failure @ 50kg
Failure @ 60kg

After only 2 days working on explosive bench on a separate day during the week my bench has drastically improved. Couldn't get over how easy 2x3 @ 110kg flat bench came up and 5x5 @ 100kg decline. Will definitely keep at the explosive bench