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Thread: Bako Lifter's Journal

  1. #251
    phil 4:13 Bako Lifter's Avatar
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    - Sensei -

    Ughhhh, , you're right. I didn't want to here anything, lol.

    I know you have done a lot more reading than me and have way more experience, I really do respect and appreciate your advice. Everyone on this board knows your da man when it comes to the knowlede of the game, especially involving squats. But, I've been wanting to do this for soooo long, I can't back down now that I've already started. Some reasons being that I really want to see the results of this first hand and I want to test my physciological toughness by finishing this thing out. Another reason, pretty immature, is that I've seen what it does and now I have to do it. Kind of like when the moron kid sees a shiny new car and just buys it without test driving and stuff. I respect your advice though.

    Also, the actual Smolov routine calls for a 3 week loading phase (wich you approve of) and then taking two weeks rest. After that is the four week monster (which you said was maximum). Right?

    Is overtraining the only thing to worry about? I'm not worried about that, if it happens it happens. I'll take a step back and regroup and start where I left off. I honestly don't think it will be a problem. For example - after me reading up on a lot of other people's experience with Smolov, they say they quit after the first day because "it was to hard" or "they couldn't walk right afterwards". Well after my session I've been practicing pistols all day (for that competion you made) and my legs are still fine

    Well that's it. Thanks for dropping by man , and thanks for the advice. I'll definately do the modified routine if I ever want to try it again.

  2. #252
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    Good lifting - bench and shoulders are looking really strong!

  3. #253
    Senior Member Sensei's Avatar
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    I have the Smolov program somewhere (not here though). Your rest weeks aren't really restful though, are they? Plyos, etc., right? I'm not big on plyo work when fatigued.

    The problem most people have with the Smolov program is keeping up w. it. It's actually easier the less experienced you are.

    Anyway, don't worry about it. I'm sure you'll do fine and you're going to make good gains. The only other thing I'd say is don't be obstinate about finishing the program to the letter - there is no shame in not completing Smolov.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  4. #254
    Resident Dick #2 LiftingKid's Avatar
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    I still can't believe your doing smolov.....
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  5. #255
    cakin Cirino83's Avatar
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    Nice sessions lately. That new program is insane. I will be following along and if your results are good I might consider it. I wouldn't mind adding weight to my lousy squat weight.

    Also with your bulk, if you aren't gaining with 3k cals try going to 3500. I was at 4200 with my bulk. Enjoy it while it lasts, cuz one day you will have to cut ;(


    Unless you are a PLer.

  6. #256
    Magically Delicious redFury's Avatar
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    GL with the new schedule man
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  7. #257
    phil 4:13 Bako Lifter's Avatar
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    RedSpikeyThing - Thanks .

    Sensei - Yes, the rest weeks are speed work. And yes, that's another reason that I think I can make it through this, I only have 3 years experience and I'm still a kid, full of energy, lol. Btw, feel free to drop by anytime and see how I'm doing, .

    LiftingKid - :evillaugh :evillaugh :evillaugh

    Cirino - Thanks man. Ya, I aim for 5,000, but obviously my stomach can't take that much. I usually get mid 3,000s though.

    RedFury - Thanks, hopefully I can catch and pass you up, haha.

  8. #258
    phil 4:13 Bako Lifter's Avatar
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    Wednesday, May 30

    Smolov - BM 1.2

    Workout:

    Squats
    195 x 7
    195 x 7
    195 x 7
    195 x 7
    195 x 7

    Hang Cleans
    135 x 5
    155 x 4
    175 x 2
    185 x 1
    195 x 1

    Pull-Ups
    BW x 6 (wgpa)
    +30 x 5 (wgpa)
    +15 x 6 (wgpa)
    +15 x 8 (hgpi)
    +15 x 6 (hgpi)
    +15 x 2 (wgpa)

    Thoughts:
    Phew, squats tired me out quick. Not really any issues with the weight though. Hang cleans and chins to hit the back. Pretty good day. On the first squat rep my boxers ripped in half, haha, I really need to get new ones. It's not the first time it happened.

    Yesterday's Macros: Don't know
    Today's Weight: 154.0

  9. #259
    train harder. Freakish's Avatar
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    +30 x 5 - YES! work your way up to that 45# plate*8...look like a beast doing that ish.

    ps - squats are looking on point - keep it up. i just started squating agian too, my legs are jelly today.
    STEP UP TO THE (pullup)BAR.
    current - 155-160lbs, 7-8%bf

    Goal(s):
    Bench - 2*BW
    DL - 3*BW
    Squats - 2.5*BW
    10 consecutive muscle-ups

    Be a 175lb, 6%bf, cross-trained...FREAK

  10. #260
    T.J.W. SupRsmall's Avatar
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    yeuhhh, nice weight increase!

    Call me crazy but that smolov cycle looks like fun haha.
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  11. #261
    cakin Cirino83's Avatar
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    Awesome workout. Your in for some sore ass legs with this program.

  12. #262
    Magically Delicious redFury's Avatar
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    Great stuff man.. I'll be curious to see how that high volume treats ya.
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  13. #263
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    Ripped your boxers on the squats.........thats so funny!!!!! workouts look nice. keep it up.

  14. #264
    Resident Dick #2 LiftingKid's Avatar
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    Quality chins Bako.

    Lol at ripping your boxers while squatting. I once ripped my old sweat pants almost in half while doing kettlebell snatches. Luckily, I work out at home
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  15. #265
    phil 4:13 Bako Lifter's Avatar
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    Freakish - Haha, ya man. I was going for 10, but after I went up for the 1st one I was like, holy sh** this is tough. Hopefully I can get a plate strapped to my waist pretty soon. Thanks btw.

    SupRsmall - Yup, it's about time. You should try it .

    Cirino - Thanks, not too sore today

    RedFury - Thanks man, me too.

    BCorn - Yep, haha . Thanks for dropping by man.

    LiftingKid - Thanks, and ya, I'm glad it was just my boxers haha.

  16. #266
    phil 4:13 Bako Lifter's Avatar
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    Friday, June 1

    Smolov - BM 1.3

    Workout:

    Squats
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5

    Close Grip Bench
    185 x 8
    205 x 8

    Skull Crushers
    75 x 8
    75 x 8

    Thoughts:
    Overall good day. The squats were pretty rough. 10 x 3 @ 85% tomorrow.

    Today's Weight: 153.3 (different scale...)

  17. #267
    is taking names. Can'tstopnow's Avatar
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    Awesome work Bako! I love in the last squat vid where you are busting great form and some cheeze in the background is half squating on what looked like a smith. Nice showing.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  18. #268
    WBB Team Captain Coke's Avatar
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    Those are some super squat sets bro.

  19. #269
    Body by 4th Meal Big o Boy's Avatar
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    great job bro... that's a lot of volume with those sets! That's a lot of repping with +75%. I don't think I could do that.

    I just laugh out loud now when I see guys doing half squats, unless I know their doing them to increase their top end because they're actually powerlifters... in which that's never the case where I'm at.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  20. #270
    phil 4:13 Bako Lifter's Avatar
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    MySpace

    Hey guys, just got a myspace and I need all the freinds I can get quick so I don't look like a loser with no freinds, haha. Send me a request if you have a myspace, I don't care if you're a regular to my journal or not, just let me know you WWB name .

    http://profile.myspace.com/index.cfm...ndid=197405629

    I know, it's kind of empty, but I'm still figureing out how to do stuff.

  21. #271
    T.J.W. SupRsmall's Avatar
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    get facebook instead!
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  22. #272
    phil 4:13 Bako Lifter's Avatar
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    Can'tStopNow - , ya, I love those guys. One of them always seem to be next to me when I'm squatting, always giving me little smirks becuase they are using more weight...

    Coke - Thanks bro .

    BigoBoy - Thanks dude, it was tough.

    SupRsmall - Lol, never heard of it.

  23. #273
    phil 4:13 Bako Lifter's Avatar
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    Sunday, June 3

    Smolov - BM 1.4

    Workout:

    Squats
    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:
    Is this really worth it?

    ...... yes

    Body Weight: 150.4

  24. #274
    T.J.W. SupRsmall's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    SupRsmall - Lol, never heard of it.

    http://www.wannabebigforums.com/showthread.php?t=89126 - alll the cool kids are doing it lol. but serisouly facebook>myspace.


    And daymnnn son 150.4, im ACTUALLY catching u lol (ps. smolov dont look fun no more)
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  25. #275
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    Quote Originally Posted by Bako Lifter View Post
    Body Weight: 150.4
    It makes your lifts more imspressive!






    .....at least that's what I tell myself.

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