Barbaccio's Journal

[Barbaccio]

9.3.11 Squat Smolov Week 11 Day 3 (3rd Week of Intensity Phase)
Barx10
145x10
255x5
345x3
395x3
450x3
500/3x3
525x3

Deadlift
225x3
315x3
405x3
505x3

[Barbaccio]

9.5.11 ME Bench - Week 12
Trained @ Iron Sport Gym at 9am because of Labor Day.
Barx10
135x10
225x8
315x5
405x3
2-Board
475x3
505x2
525x1
550xmiss

Not a great day. Need to get my bench back on track. Had alot of coaching to do today because we had a full crew plus 2 guys who came to train with us. I need to refocus my bench training and start getting ready.

[Barbaccio]

9.6.11 Squat Smolov Week 12 Day 1 (4th Week of Intensity Phase)
Barx10
135x10
225x5
315x5
370x3
420x4
475/5x5

[Barbaccio]

9.7.11 DE Bench
Speed Bench w/ 2 Monster Mini's
Barx10
140x5
210/9x3

Close Grip Pulldowns
260/3x8

Vogelphol Rows
145/3x8

Rolling Thunders
45x10
55/2x10

[Brian Hopper]

Nice work Tone!!!

[Barbaccio]

9.8.11 Squat Smolov Week 12 Day 2 (4th Week of Intensity Phase)
Barx10
135x10
225x5
315x5
370x3
420x4
500/4x3

Fun training today. Went later than normal due to a schedule conflict with Tim. Then he couldn't make it, family issues, completely understandable. Thankfully, a longtime friend, Spike, was there to help. Felt REALLY sore and beat up and I was worried today that this might be the first Smolov day where I had to pull out. Well, once i got moving I was really sore but felt strong! Worked up and did the first set @ 500. Wound up actually sh1tting myself and ran to the bathroom. Didn't make it to my drawers so I cleaned up and carried on! LOL Yeah it's disgusting but hey, this is powerlifting and these things happen!

[Brian Hopper]

That was funny!!! nice squats though, lol

[Brian C]

You really nailed the crap out of those squats huh?

[krazylarry]

I'm kinda disappointed, I would have thought you would have shit yourself and banged out the other sets, because you didn't want to loss the pump...

[Barbaccio]

9.8.11 Squat Smolov Week 12 Day 3 (4th Week of Intensity Phase)
Barx10
145x10
235x5
325x5
395x3
475x4
500x4
515x4
535x4

Deficit Pulls (3-inch Box)
225x3
315x3
405x1
455/2x1
505/2x1
505x3

Next week is the start of the "Peak Week", the final week of Smolov. I could really use some down time right now as I'm pretty beat up from the Intensity Phase but I just need to push for one more hellish week.

[Barbaccio]

9/12/11 ME Bench
Just worked up and did some pauses with 455. After 12 Weeks the Intensity Phase is beating me up. Weight felt tight but I had no push. Tim seems to think after Smolov ends I'll do better and the week of before the meet will do wonders. I'm hoping he's right.

[Brian Hopper]

How many more weeks do you have left with Smolov?

[Barbaccio]

Last week Hopper. Huge day today, a "deload" (if you call 450 for 4x4 a deload), and then it SHOULD be meet day on Saturday.

[Brian Hopper]

That's a crazy deload. Is the meet this weekend or next?

[Barbaccio]

Meet weekend is 10/15. I'm doing the SSA meet in Tribes Hill, NY. The McCaslins are great friends of mine and run an absolutely incredible meet. The people there are awesome and it's always a good time.

[Barbaccio]

9.8.11 Squat Smolov Week 13 Day 1 (Peek Phase)
Barx10
135x10
225x5
315x5
370x3
420x3
475/2x5
500/3x4

Tweaked my left adductor/groin on the first set of 500. Hurt, but I could squat through it so I continued. Definitely effected me because on the 3rd rep of the 2nd set I got kind of stuck at the bottom. Let myself get a little loose because I was focused on the groin. Tim gave me a little help and I finished the set. Thursday is a "deload" of 450 for 4x4. Then I'm supposed to max on Saturday.

[skiboy]

Ice it tonight... a lot!!!
Then tomorrow Ice and Heat, trust me on this, I KNOW GROIN INJURIES!

[Brian C]

FUUUUUCK.

[Barbaccio]

9.14.11 Accessory Day
Behind Neck Pulldowns
160/4x10

Vogelphol Rows
130/4x10

Seated Side Raises
35/4x10

Monster Mini Face Pulls
3x15

Straight Arm Pushdowns
95/3x10

Tricep Pushdowns
95/3x10

Wanted to do some things I don't normally do today. I think this will help my bench. Groin feels a little tweaked but doesn't hurt. Ice/Heat and Alleve are healing it up quick. This meet can't come quick enough.

[Brian C]

Good news its not too bad.

[Barbaccio]

9.15.11 Squat Smolov Week 13 Day 2 (Peek Phase)
Barx10
135x10
225x5
315x5
405x4
455/4x4

That's it! Last day of Smolov besides maxing on Saturday! w00h00! 13 weeks and over +125lbs later and I'm done!

[Cricket_Fire]

Awesome stuff lately Tone; nice to see someone as experiences as you making such sick progress

[Barbaccio]

Awesome stuff lately Tone; nice to see someone as experiences as you making such sick progress

Thanks man but actually, when it comes to raw squatting, I'm just as new as anyone else. It wasn't something I did much of before I got into Powerlifting. And when I did get into Powerlifting, I did most of my squatting geared so I never developed the same base I had on the bench. That'd explain why I was such a good bencher but such a terrible squatter. This program has given me the base I didn't have and I expect it to carry over when I make a return to gear. I'll be posting a summary of my experience with this program soon. I learned a TON of things about the program and myself through this journey and it's probably stuff that alot of people could use.

[Barbaccio]

Smolov Squat Cycle
Lessons Learned

I felt I went through 4 phases with this program.
1) Excitement Phase. You're looking forward to the challenge everyday. You're sore, but the excitement helps you push through. (Weeks 1-3)
2) Challenge Phase. After about 3 weeks you're hitting a pretty hard part of a program. 4 days a week of 4x9, 5x7, 7x5 and 10x3. You show up everyday simply to beat the weight. By the 3rd week of this program you're working with 85% + an additional 30lbs. Each day offers it's own mini-challenge of either cardio, reps, weight, or just plain exhaustion. (Weeks 4-6)
3) Boredom Phase. You're simply tired of squatting. 3 to 4 days a week, every week, for the past 7 weeks. It's monotonous and you trudge into the gym everyday just willing yourself through the workout. You've hit a new max, the excitement of that is over, your numbers are adjusted and you're moving through the Speed Weeks and the first couple Intensity Weeks just waiting for it to be over. (Weeks 7-10)
4) Accomplishment. The End. You've made it, you've hit every set, every rep, and haven't missed a g0ddamn day of squatting the entire 13 weeks. You've hit a huge PR, your cardio is through the roof. It's an amazing feeling.

Personally, this program helped me grow. I've gained confidence, I "feel" strong again, I've gotten MUCH more mentally strong, and I finally feel like I accomplished something special. I've had alot of head and confidence issues in the past that have held me back and hindered me in both training and life. I've left alot of those behind. I know this whole thing sounds like some g4y spiritual experience and sh1t but I don't know what else to say. Just trying to be honest.

If anyone is thinking about trying Smolov, wants the spreadsheet I used, or has any questions, give me a shout. Thanks for reading!

[skiboy]

Great work Tone!
I remember the first week you tried to do raw squats and the crap. You did come a long way with this program and am proud of you!
Now lets squat some weight!!!