My Training Index

This is my first ever Smolov Cycle. I'm doing it now because I need to see some gains and fast. Plus, I'm on school holidays now so I should have enough time to get through a significant proportion of the system.

I haven't squatted in a while, so I'm a little nervous which is why I'll be doing the introductory cycle also. Below is the plan for the next few weeks.

1RM: 120kg/265lb (Haven't tested that in a while. May be higher, but I'll leave it as is).
BW: 77kg/170lb
Other Information: I've heard it's best to do low-bar squats for Smolov, so I'll be doing that the whole time. Also, I only have 90kg at home (including 10kg barbell) so anything over 90kg means I'll have to go to the gym. Not 100% sure if I can go to the gym everyday. Will try to improvise here.

Week 1 - Introductory Microcycle
Monday 19/12/11
3 Sets - 8 Reps - 78kg (75kg Round)
1 Set - 1 Rep - 84kg (85kg Round)
2 Sets - 2 Reps - 90kg
1 Set - 1 Rep - 96kg (95kg Round)
Tuesday 20/12/11
3 Sets - 8 Reps - 78kg (75kg Round)
1 Set - 1 Rep - 84kg (85kg Round)
2 Sets - 2 Reps - 90kg
1 Set - 1 Rep - 96kg (95kg Round)
Wednesday 21/12/11
4 Sets - 5 Reps - 84kg (85kg Round)
1 Set - 3 Rep - 90kg
2 Sets - 2 Reps - 96kg (95kg Round)
1 Set - 1 Rep - 108kg (110kg Round)

Just realised I have to lift for the first three days in a row.

Week 2 - Introductory Microcycle
Sunday 25/12/11
4 Sets - 8 Reps - 78kg (75kg Round)
2 Set - 1 Rep - 84kg (85kg Round)
3 Sets - 2 Reps - 90kg
2 Set - 1 Rep - 96kg (95kg Round)
Tuesday 27/12/11
4 Sets - 8 Reps - 78kg (75kg Round)
2 Set - 1 Rep - 84kg (85kg Round)
3 Sets - 2 Reps - 90kg
2 Set - 1 Rep - 96kg (95kg Round)
Thursday 29/12/11
5 Sets - 5 Reps - 84kg (80kg Round)
2 Set - 3 Rep - 90kg
3 Sets - 2 Reps - 96kg (95kg Round)
2 Set - 1 Rep - 108kg (110kg Round)
Saturday 31/12/11
3 Sets - 6 Reps - 84kg (85kg Round)
2 Sets - 2 Reps - 96kg (95kg Round)
2 Set - 1 Rep - 108kg (110kg Round)

Decided to increase the volume a little bit here. Hopefully it's not too much, but it should definitely get my body ready to the volume expected in the coming weeks.

Week 3 - Base Mesocycle
Monday 2/1/12
4 Sets - 9 Reps - 84kg (85kg Round)
Wednesday 4/1/12
5 Sets - 7 Reps - 90kg
Friday 6/1/12
7 Sets - 5 Reps - 96kg (95kg Round)
Saturday 7/1/12
10 Sets - 3 Reps - 102kg (100kg Round)

Not looking forward to the 7x5 at 95kg. That will be ridiculous. But hey, welcome to Russia, right?

Week 4 - Base Mesocycle
Monday 9/1/12
4 Sets - 9 Reps - 94kg (95kg Round)
Wednesday 11/1/12
5 Sets - 7 Reps - 100kg
Friday 13/1/12
7 Sets - 5 Reps - 106kg (105kg Round)
Saturday 14/1/12
10 Sets - 3 Reps - 112kg (110kg Round)

These figures are starting to look ridiculous. I have never squatted 110kg for reps. Not looking forward to doing 10 sets of 3.

Week 5 - Base Mesocycle
Monday 16/1/12
4 Sets - 9 Reps - 99kg (100kg Round)
Wednesday 18/1/12
5 Sets - 7 Reps - 105kg
Friday 20/1/12
7 Sets - 5 Reps - 111kg (110kg Round)
Saturday 21/1/12
10 Sets - 3 Reps - 117kg (115kg Round)

I hope to have ridiculous strength at this stage. I'm doing reps on my old 1RM right now.

Week 6 - Base Mesocycle
Monday 23/1/12
Rest
Wednesday 25/1/12
Rest
Friday 27/1/12
1 Set - 6 Reps - 95kg
1 Set - 4 Reps - 105kg
1 Set - 3 Reps - 110kg
1 Set - 2 Reps - 120kg
1 Set - 1 Rep - 125kg
Saturday 28/1/12
1 Set - 6 Reps - 95kg
1 Set - 4 Reps - 110kg
1 Set - 3 Reps - 115kg
1 Set - 2 Reps - 125kg
1 Set - 1 Rep - 130kg

This is my last week of the base mesocycle. I should easily be able to get that 1 rep of 130kg as a new PR. Might even be able to get more, who knows.

Week 7 - Switching Semi-Mesocycle
Monday 30/1/12
5 Minutes Skipping
10 Standing Max Jumps
10 Running Max Jumps
Wednesday 1/2/12
Bounding For Height (10 Paces)
15 Tuck Jumps
15 Tuck Jumps
8 SL Tuck Jumps EL
Friday 3/2/12
Continuous Broad Jumps (5)
Explosive DB Lunge Jumps
Barbell Jump Squats
10 Standing Max Jumps
Saturday 4/2/12
5 Minutes Skipping
10 Standing Max Jumps
10 Running Max Jumps

With the switching cycle comes the introduction of plyometric exercises, as you can see above. I've also incorporated some power-based work with the DB lunge jumps and the barbell jump squats.

Week 8 - Switching Semi-Mesocycle
Monday 6/2/12
5 Minutes Skipping
10 Standing Max Jumps
10 Running Max Jumps
Wednesday 8/2/12
Bounding For Height (10 Paces)
15 Tuck Jumps
15 Tuck Jumps
8 SL Tuck Jumps EL
Friday 10/2/12
Continuous Broad Jumps (5)
Explosive DB Lunge Jumps
Barbell Jump Squats
10 Standing Max Jumps
Saturday 11/2/12
5 Minutes Skipping
10 Standing Max Jumps
10 Running Max Jumps

Exactly the same as the previous week. Really trying to cement that explosive difference into my body. Not sure how things will be going around this stage. School will have started back and same with QAS (that means more lifting). I'm going to try to find a way to complete this program though.

Week 9 - Intense Mesocycle
Monday 13/2/12
1 Set - 3 Reps - 78kg (80kg Round)
1 Set - 4 Reps - 90kg
3 Sets - 4 Reps - 102kg (100kg Round)
1 Set - 5 Reps - 102kg (100kg Round)
Wednesday 15/2/12
1 Set - 3 Reps - 72kg (70kg Round)
1 Set - 3 Reps - 84kg (85kg Round)
1 Set - 4 Reps - 96kg (95kg Round)
1 Set - 3 Reps - 108kg (110kg Round)
2 Set - 5 Reps - 102kg (100kg Round)
Friday 17/2/12
1 Sets - 4 Reps - 78kg (80kg Round)
1 Sets - 4 Reps - 84kg (85kg Round)
1 Sets - 4 Reps - 78kg (80kg Round)
5 Sets - 4 Reps - 96kg (95kg Round)

Doesn't seem too bad just yet. But remember, this is just week one. I'm having to ease back into it. Excited to see what the next 3 weeks bring.

Week 10 - Intense Mesocycle
Monday 20/2/12
1 Set - 4 Reps - 72kg (70kg Round)
1 Set - 4 Reps - 84kg (85kg Round)
1 Set - 4 Reps - 96kg (95kg Round)
1 Set - 3 Reps - 108kg (110kg Round)
2 Sets - 4 Reps - 108kg (110kg Round)
Wednesday 22/2/12
1 Set - 3 Reps - 78kg (80kg Round)
1 Set - 3 Reps - 90kg
1 Set - 3 Reps - 102kg (100kg Round)
3 Sets - 3 Reps - 108kg (110kg Round)
1 Set - 3 Reps - 114kg (115kg Round)
Friday 24/2/12
1 Sets - 3 Reps - 78kg (80kg Round)
1 Sets - 3 Reps - 90kg
1 Sets - 4 Reps - 102kg (100kg Round)
4 Sets - 5 Reps - 108kg (110kg Round)

Getting down to the business end of the cycle now. I've decided not to go Monday, Wednesday, Saturday. I want to get it done, so I've change Saturday to Friday. These are, essentially, 3 day weeks.

Week 11 - Intense Mesocycle
Monday 27/2/12
1 Set - 3 Reps - 72kg (70kg Round)
1 Set - 3 Reps - 84kg (85kg Round)
1 Set - 3 Reps - 96kg (95kg Round)
5 Set - 5 Reps - 108kg (110kg Round)
Wednesday 29/2/12
1 Set - 3 Reps - 72kg (70kg Round)
1 Set - 3 Reps - 84kg (85kg Round)
1 Set - 3 Reps - 96kg (95kg Round)
2 Sets - 3 Reps - 114kg (115kg Round)
Friday 2/3/12
1 Sets - 3 Reps - 78kg (80kg Round)
1 Sets - 3 Reps - 90kg
1 Sets - 3 Reps - 102kg (100kg Round)
4 Sets - 3 Reps - 114kg (115kg Round)

Second last week done!

Week 12 - Intense Mesocycle
Monday 5/3/12
1 Set - 3 Reps - 84kg (85kg Round)
1 Set - 4 Reps - 96kg (95kg Round)
5 Set - 5 Reps - 108kg (110kg Round)
Wednesday 7/3/121 Set - 3 Reps - 84kg (85kg Round)
1 Set - 3 Reps - 96kg (95kg Round)
4 Set - 3 Reps - 114kg (115kg Round)
Friday 9/3/12
1 Sets - 3 Reps - 90kg
1 Sets - 4 Reps - 108kg (110kg Round)
3 Sets - 4 Reps - 96kg (95kg Round)

Since I'm not competing, this will be the end of my cycle. Can't wait to begin!

Day 1 went alright, actually. The first set of squats was absolutely horrendous. I hadn't squatted in probably a month or more. My stance was a little messed up. I was almost giving up after the first set. The second and third sets were much better. The only concern I had about today's session was perhaps not quite reaching that 90 degree range of motion - something I've definitely got to work on next time.

Monday 19/12/11
3 Sets - 8 Reps - 78kg (75kg Round) - Completed!
1 Set - 1 Rep - 84kg (85kg Round) - Completed!
2 Sets - 2 Reps - 90kg - Completed!
1 Set - 1 Rep - 96kg (95kg Round) - Completed!

I'll do some trigger pointing tonight to help along the recovery process.

Diet

4 Pieces of Peanut Butter Toast, 8 Glasses of Water, 2 250ml Up&Gos, 400ml Protein Shake (High Protein/High Carbs Blend), Creatine Monohydrate Supplement, 400ml Up&Go, 750ml Iced Coffee, Banana Bread, Rice & Fish

I might have a sauna shortly to enhance the recovery process once again. I'll write here if I do. I'll also write later on to inform everyone of my diet and recovery work for the rest of the day.

Overall Thoughts

Could not believe how week I've become. Was struggling for 8 reps of 70kg. Hopefully I get my strength back real quick, because the weights today were really light. Also, I didn't go to the gym because it wasn't open. And at my house, I only have 90kgs in weights total (plus the 10kg barbell). So anything over 90kg will become a problem. I used extra plate lockers today (additional 2 on each side) to try to get some more weight for that set of 95kg. In future, I will try to make use of my 10lb ankle weights. They're only 4.53kg each, but I'll just say it's the same as a 5kg plate. You have to make do with what you have, right? So I'll chuck them on the barbell when necessary to make up that extra weight. What would be really handy is a couple 2.5kg weights (so I can get those 75/85/95 weights done). Until then, I'll just use the extra plate lockers to make up some of the weight.

I need to get more depth on these squats. Even if I feel like my legs are going to crumble, I've got to do it. Every rep from now on in. No excuses.

I'll get it done. I'm used to a similar workload. Getting the sets/reps out isn't going to be the problem. My problem will be managing my time when school/training starts back.

By similar stuff, I mean similar sort of volume. A couple months ago (last time I was training), I was lifting everyday, sometimes doing squats twice a day. I'd train every morning before school for about 40 minutes and 3 nights a week at the academy.

The difference being, I usually did sets of higher reps, rather than strength-targeted lower rep ranges.

Go big or go home. 

Started a training index today which will basically include a running list of all my measurements and daily happenings. It looks a bit bloated at the moment, but it should thin out over time.

I just checked out your training index. I didn't realize you were such a tall and skinny guy.  I think you'll need to work on your diet because it doesn't look like you'll get anywhere near the calories and protein you'll need.

Also, why do you have days off between lifting during the first week?  My introductory cycle had me squatting the first 3 days in a row. 

Get in 5-6k calories a day, but try to stay as clean as possible too. Clean bulk is almost always better than a dirty bulk assuming the calorie count is the same.