El Freako: Staying North of Vag

[Essensen]

Why the assisted reps in the bench ? Doesn't that kinda defeat the purpose of a smolov-cycle? Good benchin' though

 

[El Freako]

Why the assisted reps in the bench ? Doesn't that kinda defeat the purpose of a smolov-cycle? Good benchin' though

Well I'm not Smoloving bench this time round :wutyousay:

I only had the guy there for when I hit failure but he wanted to help me through 2 more and I went "why not", its not often I get a spotter strong enough to give me assistance with 150kg.

 

[Essensen]

oh, I missed that! Only the squatting I see - my bad. I'm still not much for assisted reps though ...

 

[El Freako]

Me neither... most spotters at my gym are crap anyway.

 

[The_KM]

You're the fucking smolov.

 

[El Freako]

You're the fucking smolov.

I'm a sadistic russian bastard?

Smolov Squat Cycle - wk 2 day 4

Squats
2 x 6 x 80kg
3 x 100kg
10 x 3 x 145kg
This was brutal today, luckily I've only got 1 more week left of the mesocycle.

Neutral Grip Supported Machine Row
10 x 70kg
5 x 119kg
4 x 119kg
3 x 3 x 119kg

WG Pullups
5 x 6 x bw

EzBar Curls
10 x 20kg
8 x 47.5kg
2 x 6 x 57.5kg
Ouch

Superset
Seated Rear-delt Fly
2 x 10 x 12.5kg

Reverse Curls
2 x 10 x 30kg
My last couple of reps weren't exactly pretty.

 

[philosopher]

10x3x145, nice going there freako. Keep it up, you know I expect a big PR from your

 

[MarkoKoo]

Very good squats, how much weight next time?

 

[El Freako]

Very good squats, how much weight next time?

It maxes at 150kg next tuesday then I do a new 1rm test the following week, followed by 3 weeks off squats before the intense phase begins.

 

[Lionheart]

Strong workouts freako.Squats looking brutal!

 

[Bulkboy]

squats looks great bro! looks as if uve improved on em, sick bench as always too. and those bicep curls are very impressive as well, cuz i know u do em with good form and none of that gay ass back swinging i c all the time

 

[Big_Guns_Lance]

Awesome work freako, super heavy squats and heavy bicep work too.

 

[El Freako]

those bicep curls are very impressive as well, cuz i know u do em with good form and none of that gay ass back swinging i c all the time

Totally... :carduindisguise

Just a quick lunchbreak squat session today due to work changing my shift at the last minute. Still took me nearly 30mins incl. warm-up and recovery (ie gasping for breath) time.

Smolov Squat Cycle - wk 3, day 1
2 x 10 x 80kg wu
4 x 9 x 125kg

I am so looking forward to getting this mesocycle over and done with. Some squat-free time will be good.

 

[Essensen]

Awesome squats Freako... but I can relate to the thought about taking some time off from 'em when doing them so much that you have lately!

 

[El Freako]

Smolov Squat Cycle - wk 3, day 2

Another quick session on my lunchbreak...
Squat
2 x 7 x 90kg
5 x 7 x 135kg
Hard, but I got it done!

Superset - no rest in between sets
Bench Press
6 x 120kg
4 x 120kg
3 x 120kg
6 x 100kg

WG Pullups
3 x 8 x bw
6 x bw
Gradually reduced range of motion , the last couple of reps in the last 2 sets were literally only static holds.

 

[Pickle]

time management please. Im into your log for the first time in a while and all i see is. "quick lunch session" you make me cry!


nice squats

 

[h0ke]

Lulz.. that kind of session on your lunchbreak.. Very strong session bro!
Nice squatting and benching! Grats for the VIP status

 

[El Freako]

time management please. Im into your log for the first time in a while and all i see is. "quick lunch session" you make me cry!


nice squats

You won't like today's session anymore then... :carduindisguise

Quick lunchtime squat session:

Smolov Squat Mesocycle: wk 3, day 3

Squats
2 x 7 x 100kg wu
7 x 5 x 140kg
Hard but I powered through without any problems.

I do my new 1rm test next week then I have 2 weeks off between the mes0 and intense cycles. I'm thinking of doing a 3 week extreme adaption of the Advance German Volume Training routine seen here: http://www.t-nation.com/free_online..._bodybuilding/advanced_german_volume_training. I'll just do a chest/back, shoulders, arms 3-day split and cycle it through the working week with no rest days other than weekends. I should be able to cope with the load for the 3 weeks and it'll give my upper-body a good bit of shock therapy because its had it pretty easy for a while.

Here's a tentative routine layout (see link for rep changes and loading)

The Holocaust V.1
Chest/Back
a1: Bench Press: 10 x 5
a2: Chins: 10 x 5
b1: Weighted Dips: 3 x 6-8
b2: BB Rows: 3 x 6-8

Shoulders
a1: DB Press: 10 x 5
a2: Rear Delt Row: 10 x 5
b1: Lateral Raises: 3 x 6-8
b2: Seated Rear Delt Fly: 3 x 6-8

Arms
a1: CG Press: 10 x 5
a2: EZbar Curl: 10 x 5
b2: Incline EZbar Extensions: 3 x 6-8
b2: Reverse Curls (or DB Curls): 3 x 6-8

 

[The_KM]

Your new split looks solid. I've heard great things about GVT. You might run into some fatigue and neurological failure if you don't keep your nutrition up. Good luck! Just by seeing your log, I know I won't be doing smolov anytime soon haha.

 

[pGhi]

Great squatting and very solid new program keep up the work!