Adarq.org
Performance Area => Crazy Weird Analysis & Stuff :) => Topic started by: Dreyth on February 10, 2011, 12:56:22 pm
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Got the idea from Adarqui's post in DamienZ thread on his smolov progress so far... these have been my workouts (you'll notice it's imperfect, as I missed some days and pushed a few others back). I put the est 1RM in there as well as according to the exrx calculator.
Format:
date - weight setsxreps (est 1RM)
12/20 – 245 6x6 (285)
12/22 – 250 7x5 (281)
12/25 – 270 8x4 (295)
12/27 – 255 6x6 (296)
12/29 – 270 7x5 (304)
12/31 – 288 8x4 (314)
01/04 – 265 6x6 (308)
01/05 – 275 7x5(309)
01/07 – 295 8x4 (315)
01/08 – 315 10x3 (334)
01/11 – 275 6x6 (319)
01/13 – 285 7x5 (321)
01/14 – 308 8x4 (336)
01/15 – 325 10x3 (344)
01/17 – 285 6x6 (331)
01/19 – 300 7x5 (338)
01/23 – 315 8x4 (344)
01/25 – 335 10x3 (355)
01/28 – 385x1 | 335x7 (402)
01/31 – 295 6x6 (343)
02/02 – 310 7x5 (349)
02/04 – 328 8x4 (358)
02/06 – 345 10x3 (365)
02/07 – 305 6x6 (354)
02/09 – 320 7x5 (360)
02/11 – 335 8x4 (365) [Yet to be completed]
02/13 – 355 10x3 (376) [Yet to be completed]
Well analysts, make of it what you will. Particularly, I like how after every Saturday workout (the 10x3's) the 1RM drops a bit as compared to the next Monday workout. That should provide a bit more recovery for the next workout, which is a good thing since we lift two days in a row on Fri/Sat.
For the regular smolov base mesocycle, all the 6x6 would be 4x9, and the 1RM would actually shoot up after the smolov workout in most cases... holy shit.. that's tough (but it's only for 3 weeks)
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An example of the base mesocyle from the original smolov, had I stuck with it. Weights are calculated from a 1RM of 335lbs:
Mon - 235 4x9 (302)
Wed – 250 5x7 (300)
Fri – 270 7x5 (304)
Sat - 295 10x3 (312)
Mon – 255 4x9 (328)
Wed – 270 5x7 (324)
Fri – 288 7x5 (324)
Sat - 305 10x3 (323)
Mon – 265 4x9 (341)
Wed – 275 5x7 (330)
Fri – 295 7x5 (332)
Sat – 315 10x3 (334)
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Interesting... smolov jr is definitely more wavy in terms of the est 1RMs. The est 1RM is nearly always higher (only exception is in week 1) during the next workout of the same week. With the start of the next week, the 1RM lowers to a level just a bit higher than the Monday before it, then gradually rises to a Saturday higher than before. The process repeats.
With Smolov base mesocycle, it seems that there really isn't much wave loading. After week one, the 1RM shoots up on the Monday workout, then lowers to a steady level for the rest of the week. The process repeats. In other words, there's a big difference between a Saturday workout to the next Monday workout, but then the 1RM lowers and stays pretty steady (to a level a bit higher than last week's steady 1RM) for the next Wed/Fri/Sat workouts. Then it shoots up again. If the base mesocycle were longer than 3 weeks, we'd be able to see this pattern better but that's all the program calls for.
IMO, the wave loading of the smolov jr is one reason why I've been able to handle it for so long. That, and the fact that the first few weeks of my gains were actually re-gains that I lost a while ago. Slowly, however, smolov jr is catching up to me and the saturday workouts feel a bit harder than last Saturday's (and the same with the other respective days).
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Yeah in the full Smolov base cycle the Saturday 10x3 is much easier than the following 4x9. The hardest workout is the 7x5. Take a weight that would be hard for 3x5 and do more than twice as much volume. Yay.
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Yea the monday workout in smolov jr 6x6 is just a joke... but i can never imagine doing 4x9 with that weight. But you're allowed to take as much rest as you need to, so you can turn them into mini-breathing squats that take about a minute and a half to complete for nine reps (10sec from rep to rep).
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Got the idea from Adarqui's post in DamienZ thread on his smolov progress so far... these have been my workouts (you'll notice it's imperfect, as I missed some days and pushed a few others back). I put the est 1RM in there as well as according to the exrx calculator.
Format:
date - weight setsxreps (est 1RM)
12/20 – 245 6x6 (285)
12/22 – 250 7x5 (281)
12/25 – 270 8x4 (295)
12/27 – 255 6x6 (296)
12/29 – 270 7x5 (304)
12/31 – 288 8x4 (314)
01/04 – 265 6x6 (308)
01/05 – 275 7x5(309)
01/07 – 295 8x4 (315)
01/08 – 315 10x3 (334)
01/11 – 275 6x6 (319)
01/13 – 285 7x5 (321)
01/14 – 308 8x4 (336)
01/15 – 325 10x3 (344)
01/17 – 285 6x6 (331)
01/19 – 300 7x5 (338)
01/23 – 315 8x4 (344)
01/25 – 335 10x3 (355)
01/28 – 385x1 | 335x7 (402)
01/31 – 295 6x6 (343)
02/02 – 310 7x5 (349)
02/04 – 328 8x4 (358)
02/06 – 345 10x3 (365)
02/07 – 305 6x6 (354)
02/09 – 320 7x5 (360)
02/11 – 335 8x4 (365) [Yet to be completed]
02/13 – 355 10x3 (376) [Yet to be completed]
Well analysts, make of it what you will. Particularly, I like how after every Saturday workout (the 10x3's) the 1RM drops a bit as compared to the next Monday workout. That should provide a bit more recovery for the next workout, which is a good thing since we lift two days in a row on Fri/Sat.
For the regular smolov base mesocycle, all the 6x6 would be 4x9, and the 1RM would actually shoot up after the smolov workout in most cases... holy shit.. that's tough (but it's only for 3 weeks)
very nice ;d
good data right there.. I (or damienz) will paste his in here too when he's done with his smolov cycle.
it's definitely a great wave, shitloads of volume, but volume = good for strength/mass gains.. hard work, but effective.
pc
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Yea the monday workout in smolov jr 6x6 is just a joke... but i can never imagine doing 4x9 with that weight. But you're allowed to take as much rest as you need to, so you can turn them into mini-breathing squats that take about a minute and a half to complete for nine reps (10sec from rep to rep).
Nah you can do it. After the first four or so reps you go on autopilot and just squat that damn weight.