Had 2nd smolov session yesterday. Felt a bit sore on Tuesday but wasn't too bad yesterday. Overall a really good session. Felt easier then Monday, maybe I'm getting used to this volume thing already. I think warmup on Monday was too much volume before I hit the actual work sets so yesterday I did fewer reps before I hit the work sets and felt much better for it. Going to start doing more ab work but only going to add it slowly so I don't kill myself. Session went as follows:

SSB Box Squats

Bar x 10

40kg x 8

60kg x 6

80kg x 6

100kg x 4

Yo a few ppl have asked me about Sheiko and how I run the programs etc etc - So I thought I would just post up a thread.

Now what I will normally do is run #29, then #37 - and then have a deload week.

I feel that #29 is a good program to run off if your a beginner after something like 5 x 5 - that is a normal progression I will have for a beginner - 5 x 5, #29 (sometimes lower the volume/if so I may run a full 29 plan straight after the low volume 29 and then seeing how the person is going I will run #37 for them)

So I've spent the best part of the last 5 weeks squatting in the new Metal Pro Squatter. Absolutely loving it! As all I can do is squat I've just started a 3 week Smolov Jr cycle. I hit a raw max of 185kg on the SSB last week so using that for the percentages. I'm using wide stance box squats to get a better carry over to my geared squat. Plan is to squat Monday, Wednesday, Friday and Saturday and eat like a horse on the off days.

So I didn't have to coach rugby last night so I opted to do a bit of a rehab session. Did some sled dragging. 6 laps forwards, 6 backwards each with 20kg, 40kg and 60kg.

GHR 3 x 10

TKE's 2 x 15 with orange band

I have been looking at doing the smolov squat program while im still crippled. The volume could well kill me and I'll have to sort out my diet and rehab/prehab stuff before I do though.

Squatted again last night. Loved it. Arrived at the gym with a bit of a headache and so wasnt thinking anything great would happen but i was mistaken.

SSB Box Squats

Bar x 10

40kg x 8

60kg x 8

100kg x 6 - Belt added after

120kg x 2

140kg x 2 x 2 - Added Metal Pro Squatter straps down after

160kg x 2

180kg x 2

195kg x 1 x 2 - Both just touched but came up smooth

205kg x 1 x 2 - Felt easier then last weeks 200

Videos from yesterday are at http://www.youtube.com/user/sherromc. Check them out and let me know what you think.

SFW!

Sherro

Had my 2nd session in my new suit today and had an absolute rip snorter of a session!! After watching the video of my last crack at 200kg from monday I really wanted to focus on sitting back and opening my knees up to get the most from the suit. I also managed to solve the problem of the suit sliding down whenever i used it straps down. Joel helped me get the belt on tight enough to mean i needed next to no adjustment between sets. Session went like this:

SSB Box Squats

Bar x 10

40kg x 8

60kg x 6

80kg x 6

100kg x 4 - Belt added after

First night in the new suit was Monday night. Had an absolute blast!! Never felt as much pressure as I felt in my head with the straps up and halfway down. I literally thought my head was going to explode. Session went as follows:

Safety Squat Bar Box Squats

Bar x 10

40kg x 8

60kg x 8

80kg x 6

100kg x 4

120kg x 3

140kg x 3

160kg x 1 x 2 sets - Both done with the suit on and straps down

180kg x 1 - Straps Up but was high

200kg x 1 x 2 - First one was high but 2nd one was good. 30kg PB

For those that don't know me my name is John, I'm 21 and up until a few weeks ago I was a rugby player who powerlifted for fun.<!--break-->

Today:

Bent over row:
1 x 10 - 60kgs
1 x 8 - 60kgs
1 x 5 - 100kgs
1 x 5 - 100kgs
1 x 5 - 130kgs

DB row:
5 x 5 - 50kg

supp row:
1 x 5 - 40kg
3 x 5 - 60kg

t-bar row:
2 plates - 5 x 10

Ez bar curl:
5 x 12

Solid training session....happy with strength....hopefully no more set backs.