onsdag den 11. december 2013
tirsdag den 10. december 2013
Smolov Jr. back squat reflections
Two weeks ago I finished my first Smolov Jr. back squat cycle. In this post I will go through 1) my starting point and aims with the program, 2) my Smolov Jr. program and accessory exercises, and 3) my results and post-Smolov physique.
1) Starting point
Stats:
Body weight: 90 kg.
High bar back squat 1RM: 150 kg.
Low bar back squat 1RM: 160 kg.
Front squat 1RM: 125 kg.
Deadlift 1RM: 190 kg.
Since March or April I have done a Wendler 5-3-1 program that has added approx. 10-15 kg to my maxes over 6-7 months. I am a CrossFitter so I also do a lot of other training (endurance, gymnastics etc.) so I consider these gains quite good, as I have a wide focus in my training program.
I chose to do the 3-week Smolov Jr. back squat program because I wanted a high volume medium intensity focused squat cycle, and I had heard from several sources that Smolov Jr. was a good place to go for an intermediate lifter.
My aims was to increase my 1RM in the back squat and hopefully do the same for front squat and deadlift (without actually doing those two movements). Furthermore, I wanted to improve my squatting position and general ability to squat.
2) The program
I simply used this online Smolov Jr. calculator and used my current 1RM of 150 kg to generate the 3-week cycle. I chose to go with a 5 kg week-to-week increment.
I went to the gym 4-5 times per week during the program and stuck strictly to the "on/off/on/off/on/on/off" workout schedule for each week to ensure coherence with the progressive overload theory.
For accessory exercises I did 1-2 upper body strength exercises (military press, bench press, pendlay rows, pull ups, ring dips etc.) in a 3-5 sets of 8-12 reps scheme, along with some longer duration CrossFit WODs that were primarily focused on low intensity cardio work and upper body gymnastic movements. I did NOT do any deadlifting, oly lifting or other squatting during the Smolov Jr. cycle.
See my full strength program (without the WODs I also did) here: https://docs.google.com/spreadsheet/ccc?key=0AjSt1JgcNA3vdERXMDJhT3dLOTVaLWJOQjE5M0JqVUE&usp=sharing
3) The results
During the last 2 weeks I have had a chance to test some of my lifts and here are the results:
Body weight: 89 kg.
High bar back squat: 160 kg (up 10 kg) - tested 3 days after end of Smolov Jr. program.
Low bar back squat: 170 kg (up 10 kg) - tested 3 days after end of program.
Deadlift: 202.5 kg (up 12.5 kg) - tested 1.5 weeks after end of program.
Front squat: 135 kg (up 10 kg) - tested 2.5 weeks after end of program.
All in all I must say that all my lifts have benefitted greatly from doing this program! And also I have to add that all the PRs I have set after the Smolov Jr. strength program was with much better form than my previous PRs. If I had gone all out balls to the wall I could prabably have done 5 kgs more in most of them.
I still have not tested my olympic lifts but it will be interesting to see if there has also been an impact to those.
Final thoughts:
- Squatting this much was great! I started to really love squatting.
- Squatting this much was tough. I did not get any overload injuries or anything, but it will be a couple of months before I do it again (which I definitely will).
- Smolov Jr. is a peaking program (leading up to peak strength). I do not expect to keep all of my strength strength gains, but it does look like some will stick and my squat form has certainly benefitted a lot from doing this.
- The key to a successful Smolov Jr. cycle is to let go of everything else. It puts a lot of stress on the body which means that it is VERY important to get enough rest and to not do too many other things (which can be VERY hard for a CrossFitter).
In conclusion: Do Smolov Jr. if you are not a beginner and want to get stronger and better at squatting. Trust me - it will all be worth it in the end! You will not get fat from lack of cardio work. You will not get slow from lack of explosive work. You will not get weak in the rest of your body from not going full on with WODs all the time.
Warning: stop the program if you start to accumulate pain in hips, groin or knees. This probably means that your squatting form is not good enough for an intense program like this, and overuse injuries can take A LONG TIME to heal.
And remember to have fun!
<3 <3 <3
1) Starting point
Stats:
Body weight: 90 kg.
High bar back squat 1RM: 150 kg.
Low bar back squat 1RM: 160 kg.
Front squat 1RM: 125 kg.
Deadlift 1RM: 190 kg.
Since March or April I have done a Wendler 5-3-1 program that has added approx. 10-15 kg to my maxes over 6-7 months. I am a CrossFitter so I also do a lot of other training (endurance, gymnastics etc.) so I consider these gains quite good, as I have a wide focus in my training program.
I chose to do the 3-week Smolov Jr. back squat program because I wanted a high volume medium intensity focused squat cycle, and I had heard from several sources that Smolov Jr. was a good place to go for an intermediate lifter.
My aims was to increase my 1RM in the back squat and hopefully do the same for front squat and deadlift (without actually doing those two movements). Furthermore, I wanted to improve my squatting position and general ability to squat.
2) The program
I simply used this online Smolov Jr. calculator and used my current 1RM of 150 kg to generate the 3-week cycle. I chose to go with a 5 kg week-to-week increment.
I went to the gym 4-5 times per week during the program and stuck strictly to the "on/off/on/off/on/on/off" workout schedule for each week to ensure coherence with the progressive overload theory.
For accessory exercises I did 1-2 upper body strength exercises (military press, bench press, pendlay rows, pull ups, ring dips etc.) in a 3-5 sets of 8-12 reps scheme, along with some longer duration CrossFit WODs that were primarily focused on low intensity cardio work and upper body gymnastic movements. I did NOT do any deadlifting, oly lifting or other squatting during the Smolov Jr. cycle.
See my full strength program (without the WODs I also did) here: https://docs.google.com/spreadsheet/ccc?key=0AjSt1JgcNA3vdERXMDJhT3dLOTVaLWJOQjE5M0JqVUE&usp=sharing
3) The results
During the last 2 weeks I have had a chance to test some of my lifts and here are the results:
Body weight: 89 kg.
High bar back squat: 160 kg (up 10 kg) - tested 3 days after end of Smolov Jr. program.
Low bar back squat: 170 kg (up 10 kg) - tested 3 days after end of program.
Deadlift: 202.5 kg (up 12.5 kg) - tested 1.5 weeks after end of program.
Front squat: 135 kg (up 10 kg) - tested 2.5 weeks after end of program.
All in all I must say that all my lifts have benefitted greatly from doing this program! And also I have to add that all the PRs I have set after the Smolov Jr. strength program was with much better form than my previous PRs. If I had gone all out balls to the wall I could prabably have done 5 kgs more in most of them.
I still have not tested my olympic lifts but it will be interesting to see if there has also been an impact to those.
Final thoughts:
- Squatting this much was great! I started to really love squatting.
- Squatting this much was tough. I did not get any overload injuries or anything, but it will be a couple of months before I do it again (which I definitely will).
- Smolov Jr. is a peaking program (leading up to peak strength). I do not expect to keep all of my strength strength gains, but it does look like some will stick and my squat form has certainly benefitted a lot from doing this.
- The key to a successful Smolov Jr. cycle is to let go of everything else. It puts a lot of stress on the body which means that it is VERY important to get enough rest and to not do too many other things (which can be VERY hard for a CrossFitter).
In conclusion: Do Smolov Jr. if you are not a beginner and want to get stronger and better at squatting. Trust me - it will all be worth it in the end! You will not get fat from lack of cardio work. You will not get slow from lack of explosive work. You will not get weak in the rest of your body from not going full on with WODs all the time.
Warning: stop the program if you start to accumulate pain in hips, groin or knees. This probably means that your squatting form is not good enough for an intense program like this, and overuse injuries can take A LONG TIME to heal.
And remember to have fun!
<3 <3 <3
søndag den 8. december 2013
lørdag den 7. december 2013
Sat 7 Dec 2013
Front squat
Warm up: 10 x 20 - 40, 8 x 60, 5 x 80, 2 x 100.
1RM tes: 1 x 110 - 120 - 130 - 135 kg (PR).
Work sets: 3s x 8r x 85 kg.
Pendlay rows
Warm up: 10 x 20 - 40, 8 x 60 kg.
Work sets: 8 x 65, 2 x 10 x 65 kg.
EMOTM 6 min
2 x full clean @ 90 kg.
WOD w Smuksen
10 min AMRAP of:
30 DUs
10 HSPU
20 russian twists
10 GHD
Score: 4 rds + 30 DU + 10 HSPU.
Warm up: 10 x 20 - 40, 8 x 60, 5 x 80, 2 x 100.
1RM tes: 1 x 110 - 120 - 130 - 135 kg (PR).
Work sets: 3s x 8r x 85 kg.
1 x 130 kg.
1 x 135 kg (PR).
8 x 85 kg, 2nd set of 3.
Pendlay rows
Warm up: 10 x 20 - 40, 8 x 60 kg.
Work sets: 8 x 65, 2 x 10 x 65 kg.
EMOTM 6 min
2 x full clean @ 90 kg.
WOD w Smuksen
10 min AMRAP of:
30 DUs
10 HSPU
20 russian twists
10 GHD
Score: 4 rds + 30 DU + 10 HSPU.
fredag den 6. december 2013
torsdag den 5. december 2013
tirsdag den 3. december 2013
Tue 3 Dec 2013
OH squat
Warm up: 8 x 20 - 40 kg.
Work sets: 2s x 8r x 65, 9r x 65 kg.
Deadlift
Warm up: 5 x 65, 2 x 70 - 120 - 140 - 160.
Max test: 1 x 170 - 180 - 190 - 202.5 kg (PR).
Work sets: 2s x8r x 130, 10r x 130 kg.
OH press test
10 x 20, 5 x 40, 2 x 2 x 60, 1 x 70 kg.
Stopped here, although a bit more would have been possible.
Skill tests
Strict pull ups: 15 (minimum requirement: 12).
Butterfly pull ups: 30 (minimum 30).
Ring dips: 15 (minimum 15).
Muscle ups: 5 (minimum 7).
Warm up: 8 x 20 - 40 kg.
Work sets: 2s x 8r x 65, 9r x 65 kg.
8 x 65 kg.
final set, 9 x 65 kg.
Deadlift
Warm up: 5 x 65, 2 x 70 - 120 - 140 - 160.
Max test: 1 x 170 - 180 - 190 - 202.5 kg (PR).
Work sets: 2s x8r x 130, 10r x 130 kg.
190 kg.
202.5 kg (12.5 kg PR).
OH press test
10 x 20, 5 x 40, 2 x 2 x 60, 1 x 70 kg.
Stopped here, although a bit more would have been possible.
Skill tests
Strict pull ups: 15 (minimum requirement: 12).
Butterfly pull ups: 30 (minimum 30).
Ring dips: 15 (minimum 15).
Muscle ups: 5 (minimum 7).
mandag den 2. december 2013
Mon 2 Dec 2013
1st day on my new strength program
Program is for the following lifts: back squat, front squat, overhead squat, deadlift, bench press, military press, barbell rows.
A cycle has 5 waves (1 wave = 1 week) including one deload wave. For each cycle I will add 5 kg to each lift.
- Wave 1 is 3 x 8 @ 60% of 1RM for each lift
- Wave 2 is 3 x 5 @ 80%
- Wave 3 is 5 x 3 @ 85%
- Wave 4 is 5 x 1 @ 90%
- Wave 5 is 3 x 5 @ 60% (deload)
The last set of each exercise is a max effort set.
Still feeling sore from Saturday I went with only doing the strength work and no gymnastics or WL.
Military press
Warm up: 8 x 20 - 30 - 40 kg.
Work sets: 2s x 8r x 50 kg.
Experimenting with a wider grip that is closer to my jerk grip width, to accommodate strength in this position.
Back squat
Warm up: 8 x 50 - 70 - 90 kg.
Work sets: 2s x 8r x 105 kg.
Finished off doing some shoulder stability work such as Bradford Press and a very excellent exercise that I invented myself. Basically it is sitting on an AirDyne, pedalling, while doing overhead presses with two 5 kg plates.
Program is for the following lifts: back squat, front squat, overhead squat, deadlift, bench press, military press, barbell rows.
A cycle has 5 waves (1 wave = 1 week) including one deload wave. For each cycle I will add 5 kg to each lift.
- Wave 1 is 3 x 8 @ 60% of 1RM for each lift
- Wave 2 is 3 x 5 @ 80%
- Wave 3 is 5 x 3 @ 85%
- Wave 4 is 5 x 1 @ 90%
- Wave 5 is 3 x 5 @ 60% (deload)
The last set of each exercise is a max effort set.
Still feeling sore from Saturday I went with only doing the strength work and no gymnastics or WL.
Military press
Warm up: 8 x 20 - 30 - 40 kg.
Work sets: 2s x 8r x 50 kg.
Experimenting with a wider grip that is closer to my jerk grip width, to accommodate strength in this position.
Back squat
Warm up: 8 x 50 - 70 - 90 kg.
Work sets: 2s x 8r x 105 kg.
Finished off doing some shoulder stability work such as Bradford Press and a very excellent exercise that I invented myself. Basically it is sitting on an AirDyne, pedalling, while doing overhead presses with two 5 kg plates.
søndag den 1. december 2013
Sat 30 Nov 2013 - Køge Christmas Challenge
Køge Christmas Challenge at LIFTRS GYM
Teamed up with Dalya darwish for what must have been the best looking team at the competition.
WOD 1
12 minute AMRAP of:
20 air squat
10 clean anyhow (HPC) 60/40 kg
20 HR push up
10 clean
30 DU
10 clean
Athletes may divide reps as they want.
Score: 557 reps (8th place).
WOD 2
9 minutes to complete 4 rounds of:
15 pull ups
15 down ups
15 KB swings 32/24 kg
Score: 5:52 (8th place).
- then -
WOD 3
3 minutes to accumulate max kg of thrusters at a weight chosen by the athletes themselves. One athlete working at a time.
I went with 40 kg and did 45 reps for a total of 1800 kg. Dalya went with 30 kg and did 23 reps for a total of 690 kg.
Score: 2490 kg (10th place).
WOD 4
4 min AMRAP of:
Buy in: 2 x 20m prowler push (loaded with 110 kg + partner)
STOH @ 80/50 kg
Score: 19 reps (14th place).
WOD 5: Final
For time:
3 rope climbs
30 front squats 60/40 kg
3 rope climbs
40 KB clean and jerk 32/24 kg
3 rope climbs
50 TTB
3 rope climbs
40 KB snatch 32/24 kg
3 rope climbs
30 front rack BB lunges 60/40 kg
3 rope climbs
Score: 35 KB snatch (8th place).
Final placement: 8th place out of 33 teams.
Conclusions
All in all a great day. Good to be back in competition and feeling where I am at concerning the different aspects of CF. I have another competition at January 11 in which I plan on going for a spot on the podium. So, before then there are a couple of things I need to focus on. Below I have listed my conclusions from Xmas Challenge.
1) My legs are strong enough now. My legs and lower back are where they need to be and I will shift focus from strength to WL and gymnastics.
2) My shoulders are OK but not entirely good yet. More stability work and strength work needs to be done, and I expect that to work well with the gymnastics focus.
3) Front squat position and thruster position still needs work.
4) I can drop some fat to get a bit lighter but my cardio is still good and there is no critical need for this.
All in all, as I said, a GREAT day. And thanks to Dalya for being a great team mate, and to the rest of the Butchers crew for being good people who just like to have fun.
A whole bunch of team mates from Butchers hanging out and having fun.
Teamed up with Dalya darwish for what must have been the best looking team at the competition.
WOD 1
12 minute AMRAP of:
20 air squat
10 clean anyhow (HPC) 60/40 kg
20 HR push up
10 clean
30 DU
10 clean
Athletes may divide reps as they want.
Score: 557 reps (8th place).
WOD 2
9 minutes to complete 4 rounds of:
15 pull ups
15 down ups
15 KB swings 32/24 kg
Score: 5:52 (8th place).
- then -
WOD 3
3 minutes to accumulate max kg of thrusters at a weight chosen by the athletes themselves. One athlete working at a time.
I went with 40 kg and did 45 reps for a total of 1800 kg. Dalya went with 30 kg and did 23 reps for a total of 690 kg.
Score: 2490 kg (10th place).
WOD 4
4 min AMRAP of:
Buy in: 2 x 20m prowler push (loaded with 110 kg + partner)
STOH @ 80/50 kg
Score: 19 reps (14th place).
WOD 5: Final
For time:
3 rope climbs
30 front squats 60/40 kg
3 rope climbs
40 KB clean and jerk 32/24 kg
3 rope climbs
50 TTB
3 rope climbs
40 KB snatch 32/24 kg
3 rope climbs
30 front rack BB lunges 60/40 kg
3 rope climbs
Score: 35 KB snatch (8th place).
Final placement: 8th place out of 33 teams.
Conclusions
All in all a great day. Good to be back in competition and feeling where I am at concerning the different aspects of CF. I have another competition at January 11 in which I plan on going for a spot on the podium. So, before then there are a couple of things I need to focus on. Below I have listed my conclusions from Xmas Challenge.
1) My legs are strong enough now. My legs and lower back are where they need to be and I will shift focus from strength to WL and gymnastics.
2) My shoulders are OK but not entirely good yet. More stability work and strength work needs to be done, and I expect that to work well with the gymnastics focus.
3) Front squat position and thruster position still needs work.
4) I can drop some fat to get a bit lighter but my cardio is still good and there is no critical need for this.
All in all, as I said, a GREAT day. And thanks to Dalya for being a great team mate, and to the rest of the Butchers crew for being good people who just like to have fun.
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