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Bako Lifter
05-27-2007, 10:00 PM
This is a mini-journal I'm making, Bako Lifter's Powerlifting Journal (http://www.wannabebigforums.com/showthread.php?t=94675&page=10) will still be updated along with this one.
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I'm really excited about this. I start tomorrow, you can see the whole plan in my real journal (http://www.wannabebigforums.com/showthread.php?t=94675&page=10). I'll be keeping this journal just because I think it's a really interesting training method and I see most people often want to do it, but are just to scared or whatever. Hopefully this journal will get more people doing it and they can learn what to do and what not to do by seeing my mistakes and progress.

My squat as of now is 270 lbs. However, all of the percentages are based around 260 lbs just to be safe. I'll post all workouts and hopefully a lot of videos.

Here goes nothin'...

Bako Lifter
05-28-2007, 03:03 PM
Base Mesocycle

Week 1, Day 1

Squat : 4 x 9 x 70%
warm up
180 x 9
180 x 9
180 x 9
180 x 9 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=011.flv)

Bench Press
3 x 3 w/ moderately heavy weight

Rack Military Press
3 x 3 working up to heavy weight



Thoughts:
Pretty easy first day, I can't imagine why most would quit after day one. The 4x9 got me super fatigued, but the weight was never an issue. I sipped Gatorade throughout the workout, but still felt a little nauseous after the last set of squats. I'm also keeping the upper body work short but efficient, I'll be doing a heavy day on Mondays with a repetition/speed day on Fridays.

About the depth, that was full range for me, I know it probably wouldn't fly in a competition, but it's acceptable right?

Difficulty: 6.5 / 10

Bako Lifter
05-29-2007, 09:06 PM
Rest day today, lots of stretching and some body weight squats.

Tomorrow - 7 x 5 x 195

Natetaco
05-29-2007, 09:57 PM
i have read about this cycle, seems hardcore as ****, good luck!

SupRsmall
05-29-2007, 10:21 PM
Body weight squats? lol...is this part of the smolov routine, or is someone a little excited for tomorrow? ;)

Stumprrp
05-29-2007, 10:28 PM
Sharkall is doing this too! isnt it 4 times a week? unbelievable dude, good luck!

Bako Lifter
05-30-2007, 03:55 PM
Natetaco - Thanks for stopping by, it's gonna be tough, that's for sure.

SupRsmall - Haha, no, I'm just doing it to help get rid of the lactic acid in my legs as a stretch. Feeling a little sore in the glutes and inside thigh area. Shouldn't be a problem at all tomorrow though.

Stumpy - Thanks :). Isn't he doing 20 rep squats? I think he is.

Bako Lifter
05-30-2007, 04:00 PM
Base Mesocycle

Week 1, Day 2

Squat : 5 x 7 x 75%
195 x 7
195 x 7
195 x 7
195 x 7
195 x 7

Hang Cleans
3 x 3 working up to heavy weight

Pull-Ups
5 x 5 with 15 lbs added



Thoughts:
Pretty much same as yesterday. I didn't get as fatigued and the last few reps of the 5th set went up fairly slow. The rest of my workout targeted mainly my back. Great second day. Sorry no videos.

Difficulty: 7 / 10

Coke
05-31-2007, 05:48 AM
Ace work with the 75% squats!!

Cirino83
05-31-2007, 07:55 AM
Nice work man. That is insane program.

Bako Lifter
05-31-2007, 12:02 PM
Coke - Thanks buddy.

Cirino - Thanks. And that new avatar almost got me, haha.

Bako Lifter
06-01-2007, 05:10 PM
Base Mesocycle

Week 1, Day 3

Squat : 7 x 5 x 80%
210 x 5
210 x 5
210 x 5
210 x 5 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=002-1.flv)
210 x 5
210 x 5 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=003-1.flv)
210 x 5 (http://s153.photobucket.com/albums/s219/CUT_6/?action=view&current=004.flv)

Close Grip Bench
2 x 8 w/ moderately heavy weight

Skull Crushers
2 x 8 w/ medium weight



Thoughts:
Finished up squats and then hit the triceps. Squats were pretty rough, but not insanely rough, lol. Legs weren't sore from Wednesday, I've been stretching a lot.

Difficulty: 8 / 10

Bako Lifter
06-04-2007, 01:58 PM
Base Mesocycle

Week 1, Day 4

Squat : 10 x 3 x 85%
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3



Thoughts:
Set 1 : Omg! Wasn't sure if the last rep was going up... it did
2-4 : Intense, every rep was slow going up.
6 : Easiest set. Maybe because I was finally warm.
7-9 : Complete concentration got me through these. Very tough
10 : The last one's the best one...

Difficulty: 9.5 / 10

Detard
06-04-2007, 08:16 PM
Good work Bako. Strong squatting.

Sidior
06-04-2007, 08:35 PM
That is a tough cycle, good luck with it man.

Bako Lifter
06-04-2007, 08:36 PM
Thanks Detard and Sid


Base Mesocycle

Week 2, Day 1

Squat : 4 x 9 x (70% + 20 lbs)
200 x 9
200 x 9
200 x 9
200 x 9

Bench Press
3 x 3 w/ heavy weight

Seated Millitary Press
1 x 8 w/ average weight



Thoughts:
I thought I was gonna die doing squats. I'm not even kidding, those were the hardest things I've ever done in my life. I finished up the last set (took me like 5 minutes) and after I racked it, my back was numb. I stood there to let the feeling come back then I just laid on the floor for like 10 minutes. Smolov is a crazy a$$ mofo.

Stumprrp
06-04-2007, 08:40 PM
thats right man! you cant beat a really brutal long set of squats, repay yourself with a ton of food! awesome awesome squatting.

ddegroff
06-04-2007, 09:24 PM
I like this program. Nice work bro!

Coke
06-05-2007, 05:26 AM
I like this program. Nice work bro!

I'm hearing you, dude's program is real nice - ;) ...ace squats, flat bench & millies.

Cirino83
06-05-2007, 07:14 AM
Awesome job with the program so far.

RedSpikeyThing
06-05-2007, 07:17 AM
I hadn't read anything about the Smolov Cycle and nearly shat myself when I did. Good luck dude!

PS how long are the rests between sets?

McVein
06-05-2007, 07:22 AM
This looks B R utal....

keep it up man, very strong aquatting.

Bako Lifter
06-05-2007, 03:23 PM
Stump - Yup, that's what I did, lol

Ddgroff - Thanks, but I hate this program haha

Coke - THanks man

Cirino - Thanks

RedSpikeyThing - Thanks, they're plenty long. Probably 4-8 minutes, depends on how I feel

McVein - It is, thanks