for the smolov routine since its day 1 2 3 , are you guys doing just that one specific muscle those days ? or will you do more then one muscle, but still using the smolov routine

I do other muscle groups too, but go lighter and lower the reps

I am doing smolov for squats. On squat days I only squat now. On non-squat days I do light upperbody once or twice a week. Trying to do too much on top of squats was affecting my recovery and leaving me drained.

ahh okay, so it seems the smolov routine is pretty much that one muscle part you wanna hit in that routine, and you will incorporate other muscle workouts, as long as it doesnt hit the same area as the one you jsut did, but lighter reps so you can still recover ?

Exactly.

No vid but...

Will get pics of my ass.





Trollface...
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the stickies in this subforum are kinda outdated

we should have new ones about smolov, 5/3/1, madcow i.e. for more "intermediate" lifters

also stuff on sprints/plyos etc

im familiar with 5/3/1 so i can do a writeup, and im sure other users have experiences with other programs

still working on my "full range of motion" stuff and heres where im at now

Squats ATG : 185lbs 5x3 (quads get sore like a bitch)
seated shoulder press (bar to chest ) : 145lbs 5x3 (also hurts like a bitch)
barbell rows ( bar touching chest) : 145lbs 5x3
pull ups (all the way down and up) : body weight plus 25lbs plate 5x4

thats awesome man, what's your bench and deadlift?

yeah I'm pretty damn sure he's natty, just watched a few of his posing videos and his muscle bellies definetly didn't look as puffy or thick. If you look at the more professional bodybuilders with his frame that do juice, like arnold, you can see that his muscles generally aren't as popping in comparison. he'd def be alot bigger with a cycle

he looks like a bigger version of layne norton

hurts like a bitch as in it feels like your rotator cuffs are about to snap up?

benched 2 plates + 2 30lbers. on each side 5 x 5.

pretty happy I guess.

285?

fuck man this is getting expensive haha.

I only eat organic eggs too.

wow organic eggs are fucking pricey
how come not normal ???

Bench is at 205lbs 5x3 and that's bar to chest
Deadlift is 325lbs :joy:

Noh just really sore lol

Completed day 1 of Smolov for squats on Monday, and day 2 is tomorrow, although my legs are still sore as shit. For those doing Smolov, do you guys still continue with the program even when your legs are sore?

Yep. Those are the days that make a man out of you.

Did you do the introductory microcycle? If you haven't it might be a good idea to do that before starting the base meso if you're not used to squatting multiple times a week.

I try to eat "real" food especially during the winter months because I feel that what I consume regulates my mood. So I actually try to eat a lot more veggies, and consume a lot less "processed" foods.

I usually get eggs from http://www.stjohnmonastery.org/ whenever my god mom goes down so it saves me a bit of money. I've actually fed the chickens there and they are the real deal. Free range in a giant pen, fed proper grain, and the give some of the best eggs i've had.

Nuns are generally against GMO's so wants to try some I can see if my godmother can bring a box of eggs. (they always have too much anyways haha)

I always squat twice a week, but I'm not used to the high volume as my reps range from 1-3.

I will look into that, thanks!

Grinding through squats are fun

Those last 3 reps of your last set

feelsgoodman

Why work so hard when you can get this

http://www.lolglobe.com/wp-content/u...7/6packabs.jpg

old

woke up this morning with explosive shits

end well, this will not

^ i know the feel
that happened to me couple days ago :(