Anabolicus Begins.

[Anabolicus]

Smolov base mesocycle Week3, Day4

Squat

20kgx15
60kgx8
100kgx3
120kgx1

145kgx3
145kgx3
145kgx3
145kgx3
145kgx3
145kgx2
145kgx2
140kgx2
140kgx2
140kgx2

Fail! If I'm not gonna crack 170kgs next week I'll freak out I swear! Although I have to admit that I'm suffering under overtraining. Headache, dizzyness, sleepy etc.

BB curl

20kgx10
50kgx7
50kgx5
50kgx4

Incline DB curl

3 sets

-supersetted-

Hanging leg raises

3 sets.

 

[Bulkboy]

awesome effort bro. id die if i did that many sets with 145 lol. i think ull crack the 170 next week. supercompensation will take place, u may be overtrained now because of all that spinal loading. but all those sets definetely have a neurological value. uve trained the movement pattern so much, i think ull break that max next week how many days off rest from squatting will u get before the max attempt?

 

[Anabolicus]

awesome effort bro. id die if i did that many sets with 145 lol. i think ull crack the 170 next week. supercompensation will take place, u may be overtrained now because of all that spinal loading. but all those sets definetely have a neurological value. uve trained the movement pattern so much, i think ull break that max next week how many days off rest from squatting will u get before the max attempt?

Thanks for the encourageing words pal Well, new max should be tested on next saturday so yeah I think I'll be recovered by then.

 

[Anabolicus]

Just a qiuck session I did.

Bench press

50kgx15
70kgx10
100kgx9 (PB, looks like smolov increased my upper body strenght lol)

DB press

42.5kgx8
42.5kgx6
42.5kgx6

Tate press

6 sets with 20 kg DBs

Dips

x12

I'm gonna do a light back workout on wednesday and test my squat 1RM either on friday or saturday.

 

[Anabolicus]

Pullups

50 reps total, different grips.

DB row

55kgx6
55kgx6
55kgx6

6 sets for biceps

Bent over laterals

3 sets.

I haven't squatted in 4 days and I feel my legs becoming skinnier

 

[Anabolicus]

The day that I had been waiting for a long time

I was prepared
I was rested
I was motivated

Squat

20kgx10
50kgx10
100kgx3
130kgx1
150kgx1
170kgxfail
170kgxfail (got above parallel)
120kgx15

My current max is 160 kg (december 2009)

Leg ex.

4x15

Leg curl

4x12

Abs

3x15

Things that mesocycle gave me

No leg size
No leg strenght
Upper body size
Upper body stenght
Painful lower back
Painful knees
Weakened immune system
Fat

Abrusrd.

I know that you guys who have gone through smolov will disagree with me but this thing didnt work for me at all. I didnt even gain 10kgs to my squat.
Im so down right now. I did everything as prescribed.

I comfort myself with a fact that I'm 18 and I have enough time to improve myself.

I'm gonna start over again with 531 on monday and stick to it for as long as i can. I'll be graduating highschool this spring and then hopefully move to another city for uni.

Stay tuned for mondays MP session.

Crap.

 

[Bulkboy]

sorry to hear that u didnt get the results u were looking for buddy. i for one know ill not be doing smolov, much because of the reasons u listed. all that spinal loading cant be good, done over time. but as u said urself. u are 18 years old, uve got all the time in the world to bring up ur squat, and atleast uve made an experience and know that this was not for u. welcome back to the 5/3/1 crew

 

[Anabolicus]

sorry to hear that u didnt get the results u were looking for buddy. i for one know ill not be doing smolov, much because of the reasons u listed. all that spinal loading cant be good, done over time. but as u said urself. u are 18 years old, uve got all the time in the world to bring up ur squat, and atleast uve made an experience and know that this was not for u. welcome back to the 5/3/1 crew

Heh thanks man and yeah 531 is the real deal, guarantees results. I've discovered that I'm more of a high rep type of guy. I have no problems repping out say 120kgs for 15-20 reps. Calculations say I'd be good for ~180kgs. IRL I cant eeven handle 170kgs.

 

[Bulkboy]

Heh thanks man and yeah 531 is the real deal, guarantees results. I've discovered that I'm more of a high rep type of guy. I have no problems repping out say 120kgs for 15-20 reps. Calculations say I'd be good for ~180kgs. IRL I cant eeven handle 170kgs.

u know im kinda the same way as u bro. i remember when i did 110 kg for 11 reps in the bench. calculations said i would get 150 kg for a single. but no way in hell. i was at more like 140.

same with deadlifts and squats. when i could deadlift 180 kg for 10 i could still not do 240 for a single, and with squats when i did 125 for 18 reps i thought i was good for 190-200 but was still at 180. i guess we just dont have as much fast twitch fibers as some others do.

 

[El Freako]

Maybe you should re-try your squat maxes again after a few more days rest. My first day of maxes bombed but I made killer numbers after an extra 3 days rest.

And give the leg size a little bit of time, Smolov takes a lot of time to recover from. 1 month after Smolov I had to buy new jeans.

Keep an eye on my log this year, I'm going to go Smolov again sometime soon.

 

[Anabolicus]

531 Week1, MP

MP

2 warmup sets

55kgx5
57.5kgx5
60kgx12 (booom, should be a new PB)

Side laterals

3x8x20kg

Dips

3x12xbw

Tate press

3x10x18kg

BB curl

3x8x??kg

Rope curls

1x30x40kg
1x30x20kg

hydrolol grr.

 

[Anabolicus]

531 Week1, Deads

Deadlift
2 warmup sets
127.5x5
137.7x5
145x7
2 months without deads. As expected my pulling strenght is gone.

Front squat
1 warmup set
100kgx6
100kgx5
100kgx5
These felt extra sexy after DL's

SLDL
3x10

Abs
3x15

 

[Skeptic]

I expect more tights.

 

[PrinceVegeta]

nice start to 5/3/1 man!

 

[Bulkboy]

nice mp mate dont sweat the deads, they'll come up again soon enough

 

[El Freako]

Great effort on the MPs!

 

[Anabolicus]

Thanks guys!

531 Week1, Bench

Bench
2 warmup sets
90kgx5
95kgx5
100kgx10 Beautiful, PB

DB bench
42.5kgx8
42.4kgx6
42.4kgx5

Incline fly
16kgx18

Kroc row
42.5kgx25
42.5kgx25 Never wanna do these again!

Pulldown
3x12,10,10

Straight arm pulldown
3x15

Felt super pumped!

 

[Bulkboy]

awesome effort on the bench bro seems smolov worked wonders for ur pressing strenght

 

[Big_Guns_Lance]

Great pressing pal.

 

[Anabolicus]

Screw the pressing, check out my squats!:bball:

531 Week1, Squat

Squat
2 warmup sets
110kgx5
115kgx5
122.5kgx20 (booooooooom VIDEO INCLUDED!!)

Leg curl
4sets

Leg press
4x12

Calf raises
3 sets

Abs
3x15

Tim and Freako, prepare your buckets for teh vomitzz

Calculations say that my 1RM shoud be 204 kg ROFLCOPTER!!!! Too bad i failed 170 kg