Thursday, May 24, 2012

Smolov Day 1 Week 1. Road to 600.

I'm back! I previously blogged about my 'year' on 5/3/1 (with some Smolov thrown in at the end) on I had great success, moving from a 330x4 squat to a 515lbs single, a 220x2 bench to a being able to rep 300lbs, and, finally, nearly locking out a 585lb deadlift after not being able to budge 460lbs off of the floor a little over a year ago.

On this blog I plan to keep track of and show you the training I do in an attempt to reach 600lbs on both the squat and the deadlift. I will be using various training methods and won't be locked into just 5/3/1 as I was for most of the past year (I am finding that a two month run of 5/3/1 followed by a month of Smolov is very effective, but I may change this up in the future, I don't know).

My squat schedule for the next month. 

Anyway, I'm beginning my run at 600 with a round of Smolov's base mesocycle. I've run Smolov twice before, each time adding 40lbs to my 1-rep squat max and I'm hoping this cycle brings me near 545lbs. On the days I'm not squatting, I'll be doing Smolov Jr. for close grip bench -- I'll talk about that tomorrow. As for my deadlift, I've always been able to pull more weight just as long as my squat strength increases. So, for the time being, I won't be training the deadlift.

My face when I finished the last rep of the last set.
On to the workout: Today was day 1 which called for four sets of 365lbs x 9 reps (I know the spreadsheet actually called for 360, but I like to increase the day-1 weight just as a psychological booster of 'yeah, I can do this'). I also do very little warm up during Smolov, treating the first working set of the day as my final warm up. So for today, I did some front squats with the bar (to open up the hips), then back squatted a few reps at 135 and 185. Then a rep at 225, a rep at 275, a rep at 315, then, bam, 365x9. This also helps psychologically, because invariably the 2nd set is always easier since you're actually warmed up for it. Today was only made slightly difficult by the fact that my back is still sore from my 585 deadlift two days ago, plus the 9 and 7 rep days always blow and make me want to cry because I am a little girl.

Video of today's workout. 365 was my 10RM in November!



  1. Yay! Glad you're back. LMAO @ that picture.

  2. Glad you're back! Looking forward to following your progress. Your Wendler blog helped keep me going... now on cycle 6.

  3. Glad you're back. Looking forward to this blog. Best of luck!

    PS - did you delete your Reddit account? Why?