- SOME SQUAT HISTORY -

(From my original journal Found here)


WELL WELL WELL.... after hitting a PR at 325x3x5 about 50 fucking days ago, I missed a single workout day and EVERYTHING went downhill from there. On 12/17 I maxed out at 335lbs.... WWWWTTTTTTTFFFFFFFF

So I have decided to do Smolov Jr for the next four weeks for the following reasons:

- I need to be frequently squatting in order to keep my gains and get stronger
- I assume my losses in gains was due to neurological reasons
- The high frequency squatting will provide much efficiency for my squats
- I'm off from college now and have 4 weeks to lift weights all day
- I have a job where I wake up in the morning so my days will be longer and I'll have more time to eat
- I have a job so I'll force myself to sleep earlier and get my 8+ hours every night,
- I have a job so that I can buy a bunch of food and protein as needed
- The high volume from smolov will be supplemented by a lot of food --> muscle gains

I will enter my max at 335lbs. This will be my plan:

EDIT: I will enter my max at 345lbs instead of 335lbs because the chart for 335lbs just seems so easy for me!



Week 1 will be an absolute joke for me. That's very discouraging. Damn, even Monday at week 4 is 275x6x6 which I can do RIGHT NOW (but then again, can I do it after all the fatigue from weeks 1-3 squatting 4x/wk?). Oh well, I won't rush it, I'll make sure to make the most of my time off from college. However, 325 for 10x3 looks like a challenge. I definitely think i'll be able to do it until then. It definitely helps that my losses in strength were most likely due to neurological losses in movement efficieProxy-Connection: keep-alive
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y from the squat since I cut back to 2x a week med/heavy squatting due to schoolwork and job work. Otherwise, this program would be sooooooo difficult for me if I were expecting to make most of the gains through muscle gains!

Goal: Get back to 325x3x5 and continue plowing through PR's.

I begin today.

I entered my max at 335 because my max IS 335lbs. That's why I'm so damn angry!!!
I tested it on Friday. Today's Monday. I'm thinking maybe I just raise week 1's weights by 10lbs and continue from there because it seems too easy (seems easy because my max USED to be 365lbs).

I was eating the same but not taking my weightgainer shakes because I ran out of it. I bought some today.
Additionally, my squat wasn't up to par because I was doing one moderate day and one heavy day a week (instead of two heavy days plus a light day).

 I've decided to enter the max at 345lbs and round the weights up to the nearest 5lb increment after taking percentages. 10x3 at 335lbs by the fourth week seems like a great target to shoot for now that I think about it. The first two weeks may be easy/moderate, but after that, tough. I will re-upload the new workout chart later. Gotta go lift!

Damien, I'll see how it turns out as I progress. Today I did 6x6 with 245 instead of 235 and it was pretty easy. I'm sure I coulda done even 255 with 6x6, but then probably not keep going up 10lbs each week. Maybe I'll  keep the 1RM at 335lbs but add 10lbs to the first week, or I'll change the 1RM to 345 to start with (fortunately, either way woulda been 245lbs for today).

lol, if i did that i would be happy...you did it and you are mad haha

I only came on here to agree with you, that, that smiley is amazing.

jk

dude, did you try massively eating during that period of digression in squat, i mean, even for just 1 day prior to lifting, just getting in massive kcals? could have easily been a glycogen depletion issue etc.

Anyway, just come back and kill it.. Not sure what you should start with for smolov, but I would have tried to really up the kcals the day prior to my squatting sessions before coming up with my max etc..

peace man, make your old dunks look weak, get up.

pc

Today (Thursday) I have even less soreness than I did yesterday or the day before. Must've been the fact that when you don't squat often, you get more DOMS for a while (which happened after Monday).

^^ Oh yea I forgot to mention. Since I was sore, I wasn't getting much bounce out of the hole because I felt a little constricted from the pain. During my last two sets, I sucked it up and really focused on pushing through much harder out of the hole, and the sets were a bit easier then sets 3-5.

 I'm sure the DOMS would be much worse with regular smolov (4x9 instead of 6x6, and then 5x7 instead of 7x5).