Brennans Smolov Experience

[Brennan]

Next 2 weeks is the switching phase.

"The motto of the switching program is speed, and speed again.” S. Y. Smolov

Tuesday: 1 Squat negative - 165kg (170kg week 2)
Thursday: 8x3 Power Cleans - 50kg
Saturday: 12x2 Box Squat - 70% 1RM (75% 1RM week 2) I'll have to test this on tuesday.

I'm thinking of doing overhead press alternating with bench press 3x5 after my squats.

[Brennan]

Went in on tuesday and did my 165kg squat negative. I bet i looked so stupid warming up, then loading way too much on the bar and not even doing a rep with it!

Thursday Switching Week 1

Power Cleans 8x3 50kg - These were good. A bit light so I don't no whether to up the weight next time or if thats the whole point.

Overhead Press 3x5 45kg - Deloaded from my last 5x5 of 52.5kg. The first set felt clumsy and weak but got better.

Chin Ups 3xF BW - I did 8 7 5 totalling 20. Thats the most chinups I've ever done after looking over my 5x5 log. Pretty weird considering I hadn't done any in quite a time. Good ol' squats.

[Brennan]

Saturday Switching Week 1

Box Squats 12x2 102.5kg (225lb) - Not too hard didn't really have to rest as much between sets. Tried to really accelerate off the box.

Bench Press 3x5 82.5kg (180lb) - Good. My left tricep is a little tweaked I think. Has been aching in a weird way.

Dips 3x5 +10kg - Figured I should start adding weight on this and found the weight belt at my gym. Struggled through 5 5 5. I suppose next time i'll add 1.25kg each workout.

[Brennan]

Monday Switching Week 2

Can't workout tomorrow so I had to go tonight.

Squat Negative 1x0 170kg (374lb) - What can I say. Getting used to the heavy weight.

Press 3x5 47.5kg (105lb) - Pretty heavy. Had better form than last week though.

Pullups 3x5 +5kg - Not too bad. Did the second set with 10kg which really hammered me and didn't complete the last set. Think I'll just do 5kg again next time.

[Brennan]

Haven't written in this log in a little while but I have been making every workout. Have finished the switching cycle and now back into the hardcore squatting with the intense mesocycle. Completed 3x105kg 4x120kg 3x4x135kg 5x135kg.

The problem I have is: I've got past the first few stages of becoming an officer in the army. I've got a week long assessment in about 6 weeks so I really need to work on my running. This ofcourse is going to be very detrimental to my squats and exhaust me even further. I'm not sure if I can handle running aswell as smolov.

I'm going to go to the gym tomorrow night for smolov (it is a lighter workout) then wake up early and run with press ups and situps. I'm gonna see if I can handle it otherwise smolov is in jeopardy and I'll go back to SL advanced or something similar.

Any thoughts? This sucks for smolov.

[ukdudeinuk]

Uh, I bet you can run a bit better than you expect. And you won't even really need to run that often. If you're reaally worried, then go to the strengthmill forums and as rippetoe what he recommends.

[Brennan]

Yeah I don't know just people I have spoken to said it will really stuff up my lifting. Especially because smolov it pretty intense already.

It was a good workout tonight however so i'm keen to keep going.

Squats
1 set x 3 reps 95kg
1x3 112.5kg
1x4 127.5kg
1x3 145kg
2x5 135kg

Was a really good workout. My technique felt alot more solid than monday. Inched those last reps of the last sets up. Just hope I went low enough.

also did 3x5 overhead press at 52.5kg

Better get to sleep, running in the morning.