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Old 03-21-2015, 04:32 PM   #221
M3Inline6
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Lol man I want to rip some pants.

You, too, can spend $9-15 every month to repair them.
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Old 03-22-2015, 04:22 PM   #222
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SMOLOV Squat Routine

Worked up to my 425 lb. squat negative today. That negative felt heavy. It'll be interesting to see how that same weight feels at the end of this program.

I have also found that I prefer thicker bars for squatting, and thinner bars for benching and dead lifting.
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Old 03-23-2015, 10:48 AM   #223
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Ok. Intense meso week 2 is harder than 1. Haha

230x4
270x4
310x4
345x3
345x4
345x4

Squat form feels great.
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Old 03-23-2015, 11:28 AM   #224
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Ok. Intense meso week 2 is harder than 1. Haha

230x4
270x4
310x4
345x3
345x4
345x4

Squat form feels great.

Good stuff J. Watching you near the end of your program motivates me. What are you shooting for on your final 1RM?


I think that I'll take two weeks off after I finish SMOLOV, dead lift during those two weeks (..with the sole purpose of establishing a new 1RM), and then do another SMOLOV run-through.

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Old 03-23-2015, 11:31 AM   #225
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I think smolov is perfect for what I needed, a kick in the ass. I probably wouldn't do it again just because of the short time frame for the program.
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Old 03-23-2015, 11:32 AM   #226
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I think smolov is perfect for what I needed, a kick in the ass. I probably wouldn't do it again just because of the short time frame for the program.
After I run through it a second time, I'm going to check into Leezy's 5/3/1 suggestion. I want my squat over 500 lbs. @ 190-194 lbs.

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Old 03-23-2015, 11:32 AM   #227
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I think smolov is perfect for what I needed, a kick in the ass. I probably wouldn't do it again just because of the short time frame for the program.
what's the plan after this?
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Old 03-23-2015, 12:35 PM   #228
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Not sure yet. I have another opportunity to train for the Olympic bobsled team. I might start doing some speed training.


I want my squat over 500 too. I'm happy if I can consistently stay at doubling my weight.
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Old 03-23-2015, 12:39 PM   #229
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I really want to get back into oly stuff too
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Old 03-23-2015, 12:56 PM   #230
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I really want to get back into oly stuff too
ME TOO!


....and since I am now working part-time at a UFC gym, I have access to a platform and rubber weights. I will begin working on my Snatch this week. I'm so excited.
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Old 03-23-2015, 01:00 PM   #231
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Not sure yet. I have another opportunity to train for the Olympic bobsled team. I might start doing some speed training.


I want my squat over 500 too. I'm happy if I can consistently stay at doubling my weight.
My buddy over here did that. Strong as sh1t. Trains with Donny Shankle
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Old 03-24-2015, 12:10 PM   #232
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After I run through it a second time, I'm going to check into Leezy's 5/3/1 suggestion. I want my squat over 500 lbs. @ 190-194 lbs.

Just remember, the 5/3/1 outline is a long term program. I plan on a year of it or one if it's variations. Because it's a very slow and steady progression.
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Old 03-24-2015, 12:11 PM   #233
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Just remember, the 5/3/1 outline is a long term program. I plan on a year of it or one if it's variations. Because it's a very slow and steady progression.
yup. Monthly progression right?
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Old 03-24-2015, 12:37 PM   #234
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Just remember, the 5/3/1 outline is a long term program. I plan on a year of it or one if it's variations. Because it's a very slow and steady progression.
That's exactly what I'll be looking for. Marathon pace, but long-term/sustainable gains.
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Old 03-24-2015, 01:13 PM   #235
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That's exactly what I'll be looking for. Marathon pace, but long-term/sustainable gains.
great program then. Which template you going with. Boring but big?
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Old 03-24-2015, 01:48 PM   #236
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BBB is my favorite template for 531.
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Old 03-24-2015, 02:31 PM   #237
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SMOLOV Squat Routine

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great program then. Which template you going with. Boring but big?

Yep! I'm all about the triple-B's (...although I never get bored). I'm probably in the minority though. It's never boring for me to see myself continue to get stronger and raise my strength/power/performance ceiling. I never stray too far from the Big-3 lifts.
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Old 03-24-2015, 03:47 PM   #238
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yup. Monthly progression right?

Yes. Technically you only add weight to your max once a month. But, since every session is a different % and rep scheme you're always stimulating the muscles for strength/growth.

I don't deload every month like Wendler strongly suggests. For me, it's not necessary. I've felt the need only to deload twice since starting the program about 6 months ago.
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Old 03-24-2015, 03:47 PM   #239
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SMOLOV Squat Routine

I'll probably run the same system. I'd like to stay squatting 2-3 times a week. Though I'd rather be front squatting.
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Old 03-24-2015, 03:48 PM   #240
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I'll probably run the same system. I'd like to stay squatting 3 times a week.
wendler 531 wont have you doing that. From what I remember it's once per weeks.

Press, DL, Bench, Squat are the main lifts in order.

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