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  • SmolovZ Method

    introduction:

    Originally posted by TripleZ View Post
    danas vjerovatno pocinjem sa smolov jr. za cucanj i bench kojeg cu rokati 4 sedmice umjesto 3 ali sa niskim pocetnim TMovima (170 i 125) pa cu dodavati 10 10 7,5 i 7,5 za cucanj a 7,5 7,5 5 i 5 za bench po sedmici - s tim sto cu vjerovatno zadnju sedmicu dodati pojas na cucanj - poslije ove 4 sedmice stavljam wrapse/pojas i drasticno smanjujem volumen za cucanj, trebali bi biti samo teski kečevi, a za bench cu u 3-4 treninga odraditi 5x2 pa 3x2 pa 1x2 i napokon novi max prije meet-a

    planirano je da treniram 6 dana u sedmici i da na dan 2 i 4(koji se inace u smolovu odmaraju) radim heavy deadlift(dan 2) i speed deadlift (dan 4) + core/ekstenzija i slicno


    peaking za deadlift izgleda ovako:
    week 1: 220 x 5+
    week 2: 225 x 4+
    week 3: 235 x 3+
    week 4: 245 x 2+
    week 5: 255 x 1+

    my body is ready
    na sto su uvazene kolege rekli:
    Originally posted by Maximus1950 View Post
    Btw mozda nebi bilo lose da prominis naslov teme(odnosno zamolis kellya) i dodas programe koje si odradia, da je preglednije svima koji u buducnosti budu pretrazivali forum?
    Originally posted by Megara View Post
    s vremenom ce biti obimno i nepregledno. mnogo je bolja varijanta otvarati nove za svaki novi tip treninga.
    just my two cents.
    pa idemo


    SmolovZ Week 1 Day 1

    SQUATS raw raw

    120 6x6


    BENCH paused

    95 6x6


    Accessory: face pulls/lateral raises 3 super serije


    komentar: kao da prvi put u zivotu squatam...nesto se cinilo 'off' kroz sve serije, znaci odavde samo moze na bolje...sve je to jos od takmicenja vjerovatno
    sto se tice bench-a islo je tu i tamo, svako prvo ponavljanje je bilo jako dobro i eksplozivno medjutim poslije toga vjerovatno izgubim negdje tightness pa ostala ponavljanja i nisu toliko dobra



    welcome to my new log ljudi
    A fool takes no pleasure in understanding, but only in expressing his opinion.


    If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


    * SHUT UP AND SQUAT *

  • #2
    Re: SmolovZ Method

    SmolovZ Week 1 Day 1

    Deadlift
    180kg 3x3

    conv speed pulls
    100 2x5

    vratilo 3 serije, biceps 2 serije



    komentar: ovo su trebali biti skroz lagani pulls-i ali ove 3 serije su bile pravo teske, teze nego sto sam ocekivao...imam pravo jake upale jos se nisam oporavio kako treba - uglavnom sutra praznik pa odmaram svakako, bice to dobro
    A fool takes no pleasure in understanding, but only in expressing his opinion.


    If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


    * SHUT UP AND SQUAT *

    Comment


    • #3
      Re: SmolovZ Method

      ^^ovo gore treba biti day 2
      SmolovZ Week 1 Day 3

      Squats raw raw

      127.5 7x5


      Bench Paused

      95 7x5

      face pulls i rear delt flies 3 superserije

      na proslom treningu sam uradio 95 6x6 a ustvari trebao sam 87,5
      oporavljam se polahko..
      A fool takes no pleasure in understanding, but only in expressing his opinion.


      If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


      * SHUT UP AND SQUAT *

      Comment


      • #4
        Re: SmolovZ Method

        SmolovZ Week 1 Day 4

        speed pulls deadlifts:

        120 3x5


        back extensions
        ramp do 55kg 3x7

        i malo biceps ovo ono
        A fool takes no pleasure in understanding, but only in expressing his opinion.


        If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


        * SHUT UP AND SQUAT *

        Comment


        • #5
          Re: SmolovZ Method

          SmolovZ Week 1 Day 5

          SKWATZ raw raw

          135kg 8x4

          Bench paused

          100 8x4


          face pulls 4 serije


          komentar: popravlja se tehnika
          A fool takes no pleasure in understanding, but only in expressing his opinion.


          If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


          * SHUT UP AND SQUAT *

          Comment


          • #6
            Re: SmolovZ Method

            SmolovZ Week 1 Day 6

            SKWATZ raw raw

            145kg 10 x 3

            Bench paused

            110 10x3

            face pulls 5 serija, puno istezanja


            komentar: danas na faxu donirao krv pa i nisam bas 100% - ali eto, s obzirom da su mi rekli da ne dizem nista 10 serija sa 145 i nije toliko lose
            A fool takes no pleasure in understanding, but only in expressing his opinion.


            If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


            * SHUT UP AND SQUAT *

            Comment


            • #7
              Re: SmolovZ Method

              Komplet (na onu tvoju majicu):

              1966855_662819557108576_44074106_n.jpg

              Simplify.

              There are no shortcuts to any place worth going.

              ON GOOD DAYS I WORKOUT. ON BAD DAYS I WORKOUT
              HARDER.


              Comment


              • #8
                Re: SmolovZ Method

                SmolovZ Week 2 Day 1

                sacu napisati sve serije da se ne cini kao da imam super nizak volumen

                DEADLIFT
                60 x 5
                100 x 5
                140 x 5
                170 x 3
                200 x 2
                220 x 5+ -> 6 (PR?)
                220 x 1 (lol, poslije jedne teske serije mrtvog nema me nigdje)
                200 x 1
                170 x 3
                170 x 3

                speed pulls
                160 x 3
                140 x 5
                140 x 5

                conventional deficit deadlift speed pulls
                140 x 5
                140 x 5
                140 x 5
                100 x 5
                100 x 5


                Pullups

                4 serije - 11, 10, 9, 8





                komentar: ovo je prvi od onih deadlift peaking cycle trening-a, ako na planiranom 1+ danu sa 255 nekim cudom isto uspijem ponavljanje vise:



                #roadto600 #GoDere
                A fool takes no pleasure in understanding, but only in expressing his opinion.


                If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                * SHUT UP AND SQUAT *

                Comment


                • #9
                  Re: SmolovZ Method

                  da, pisi tako, da lakse skontamo..ono 150 x 3 mislim se, wtf

                  ostalo: daymn girl, you is strong ! O.o al ozbiljno. nesto sam gledala maxeve nekih momaka, npr ovaj jedan ponosan tako na 160 na cucnju, i ja ono kao #notimpressed i onda skontam da nisu oni slabi, nego si ti jak.

                  ``And I found, that I could channel that anger towards lifting. Could channel the anger, aggression and all that kind of crap onto weights, and what that would do is that would make me stronger and build up this shell around me that people couldn't penetrate. And I liked that, being in control.`` George Leeman

                  "I don't have dreams, I have goals.'' - Harvey Specter

                  Comment


                  • #10
                    Re: SmolovZ Method

                    SmolovZ Week 2 Day 2

                    SKWATZ raw raw

                    130 6x6


                    depth?

                    dodao 4 kile na weight koji bi trebao raditi...
                    BENCH paused

                    95 6x6


                    rear delt flies 4 serije, pullups 3 serije

                    Bonus:
                    prebacio se u novu teretanu - ako mi se posreci sam budem u sobi s ovim tegovima pa shodno tome ce biti i vise videos

                    kao npr. ovaj




                    Originally posted by Megara View Post
                    nisu oni slabi, nego si ti jak.

                    [IMG]http://t3.gstatic.com/images?q=tbn:ANd9GcT0QoKbp97P-aLc5UMSkC8fPQWNqLRGYUY_oBMG]
                    nisam ja jak, ipak su oni slabi

                    i jos UVIJEK NISI NAUCILA EMBEEDAT GIFove ???
                    A fool takes no pleasure in understanding, but only in expressing his opinion.


                    If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                    * SHUT UP AND SQUAT *

                    Comment


                    • #11
                      Re: SmolovZ Method

                      No belt, no wraps, das ma boi!

                      Comment


                      • #12
                        Re: SmolovZ Method

                        bio sam i gladan, lose uradio ispit, umrla mi macka od komsinice a djevojka mi rekla da mi je ruzna frizura...i majica mi nije bila ispeglana


                        ...zato su tako male kilaze hihi
                        A fool takes no pleasure in understanding, but only in expressing his opinion.


                        If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                        * SHUT UP AND SQUAT *

                        Comment


                        • #13
                          Re: SmolovZ Method

                          Originally posted by TripleZ View Post
                          i majica mi nije bila ispeglana
                          Koliko san ja samo losih treninga ima zbog ovog... Ni broja se ne zna.

                          Comment


                          • #14
                            Re: SmolovZ Method

                            nadam se da to nije parodija na moje excuses. ako jeste-

                            -insert onaj gif kanje vesta gdje se smije HA-HA-HA.FUCK YOU. -
                            ``And I found, that I could channel that anger towards lifting. Could channel the anger, aggression and all that kind of crap onto weights, and what that would do is that would make me stronger and build up this shell around me that people couldn't penetrate. And I liked that, being in control.`` George Leeman

                            "I don't have dreams, I have goals.'' - Harvey Specter

                            Comment


                            • #15
                              Re: SmolovZ Method

                              prije dva dana heavy DL, sinoc smolov, danas smolov - MOZE SE


                              SmolovZ Week 2 Day 3

                              SKWATZ
                              135 7x5


                              Bendzo

                              100 7x5


                              nabacaj par serije do dvojki sa 80 kg

                              face pulls 3 serije superset sa 3 serije lateral dumbbell flies



                              komentar: cucanj onako fin osjecaj, a bench je danas bio pravo los - umor vjerovatno


                              video:
                              A fool takes no pleasure in understanding, but only in expressing his opinion.


                              If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                              * SHUT UP AND SQUAT *

                              Comment

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