The Martial Way - The Path Forward

11/20/2020


Increase volume by adding 1 set per week.
L sit progression 2 * 18 sec
Lever progresstion 2 * 18

Skin the cat 2 * 6
Rto 2 * 18

Assisted handstands 2 * 45 sec holds

Ab complex 2 sets
 
11.29.2020

L sit 2 * 18 sec
Tuck lever row 2 * 18

Dips 7*6
Pull ups 7*6
Chest fly's 5*10-12
Rows 5 * 10-12
Triceps 5 * 10-12
Biceps 5 * 10-12
 
I know the dreaded Smolov program as one of the most intense peaking programs around. That’s why I settled for Smolov Jr ;) Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Powerlifters use it for the bench press. “For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted.” One website said. And with my weighted dips and weighted pull-ups where stalling big time, I felt I needed a kick in the pants.



Starting stats:

Weight: 165

Height: 5’6

Weighted dip PR: 80 lbs.

Weighted Pull up: 85 lbs.



After Smolov Jr:



weight 166.5

Height 5’6 (damn nothing will help me grow haha)

Weighted dip PR: 95 lbs.

Weighted Pull up: 95 lbs.

Notes and thoughts:

I felt good overall on the program I ate like a horse and got up to 170 pounds on the program. My tendonitis in my inner elbow (golfer’s elbow) flared up, so I increased the soft tissue prep as I expected this to happen to do to all the extra volume. Overall I am pleased with my numbers and hope to continue the trend.
 
Time to come back. To this long

I'm back on the weights.

Here is what my plan will look like for the next 12 weeks.

Goals
Increase muscle size
Increase strength
Develop some conditioning

Stats
33
189 ( on a nice lil bulk not going to get any heavier will start cut after program is over)

This will be my maxes to start these are about 85 percent of my max with squats being closer
to 75 . This is a 531 protocol .

Press 150
Bench 225
Dead 315
Squat 225 ( keeping squat weight low as I am trying to manage fatigue to my lower back)

Week 1 -6 hypertrophy

531 main lift
FSL amrap
Superset:
Opposite lift ( if overhead do bench etc) 5 x 10 at 50%
Vertical/horizontal pull 5 x 10 at 50%
Tricep/bicep/calves 5 x 10

Week 7 deload
531 main lift at 75%
Vertical/horizontal pull 5 x 5 at 50%

Week 8 - 12 strength

531 main lift
2 x joker sets working up to training max
Superset:
Opposite lift ( if overhead do bench etc) 5 x 5 at FS percentage ( 65, 70, 75% )
Vertical/horizontal pull 5 x 5 at 85%
Tricep/bicep/calves 5 x 10
 
3.7.2022

Military press 531 amrap 8 reps at 115
Amrap 90 x 13
Meadows Rows 5 x10 at 20
Bench press 5 x 10 at 100
Triceps press down 5 x 10 at 120
 
3.8.2022

Leg press 531 395 for 10 amrap
Fsl leg press 340 for 20 amrap

Box squats worked up to 185 for 5 ( first time squatting with weights in maybe 4 years) felt ok weird pain in left hip/outside upper thigh will monitor.

Giant set:
Box jumps 5 x 5 20 inches
Seated calf raises 5 x 10
Chin ups 5 x 5

Recovery work: foot and back rub at massage therapist.

Overall felt ok need to monitor my hip as I don't want any injuries especially if it was preventable.
 
3.10.2022

Bench press 531 amrap 10 at 170
Fsl amrap 130 at 15

Giant sets
Seated db presses 5 x 10 25
Ex bar Curls 5 x10 35
Neutral grip pull-ups 2 x 7, 1 x 5

Nice and smooth will up the weight on my accessories next week started off a little light since i didn't know how each movement would feel in this rep range.
 
3 11.2022

Trap bar Deadlift 531 amrap 10 at 235 lbs
Hyper extension 3 x 10 at 25 lbs
Seated cable rows 5 x 5 at 180 lbs
Seated calf raises 5 x 10 at 60 lbs

Notes: holy smokes the increase load has really jacked my back. My back can't take much volume in the first place. Going to lower the reps with deads and squats. If the fatigue/pain persists I'll take my deload early and go to the chiropractor.
 
3.14.2022

Military press 531 amrap 5 reps at 120
Amrap 95 x 10
Meadows Rows 5 x10 at 30
Bench press 5 x 10 at 100
Triceps press down 5 x 10 at 120

Left some reps in the tank today.
 
3.16.2022

Leg press 531 amrap 405 for 10
Lep press fsl amrap at 315 for 20
Box squat 2 x 5 at 175, 1 x 5 165, 2 sets of 5 at 135
Seated calf raises 5 x 10 at 60

Notes back felt good overall. I adjusted some technical stuff and lowered the squat volume at least for a bit until i can be sure the problems have been corrected.
 
3.18.2022

Bench press 531 amrap 12 at 180( new PR)
Bench press fsl amrap 15 at 140
Military press 5 x 10 at 70
Shrugs 225 5 x 10 at 225
Seated rows 3 x 5 at 165
Pull ups 2 x amrap at 9 and 6
Ez bar Biceps curls 5 x 10 at 35

Notes

Was feeling low because my back has not been up to par so i skipped deads this week. Basically anything that involves my back causes it to hurt. I've had this before. Not sure it's a strain , because i have scoliosis ( mild) that I am not mobile enough to mange the positions im in ( sad af) or a combo of all three. Need to start eliminating factors. Only really hurts when I'm not lifting outside of squats and deads so idk.
 
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3.20.2022

2 mile walk with a client .

My goal is to maintain 10-20 miles a week between Walking and cycling. Along my normal workouts. I want to maintain my evel of fitness for whatever sport competition i decided to do this year.
 
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My goal is to maintain 10-20 miles a week between Walking and cycling. Along my normal workouts. I want to maintain my evel of fitness for whatever sport competition i decided to do this year.

A really fit friend I trained with for a while used to say (referring to running a race): "Everybody should be able to pull a 5k out of their back pocket on a moment's notice."
Always stuck with me, even if I haven't lived up to the advise.
 
A really fit friend I trained with for a while used to say (referring to running a race): "Everybody should be able to pull a 5k out of their back pocket on a moment's notice."
Always stuck with me, even if I haven't lived up to the advise.
I'm stealing it. Doesn't have to be a 20 min 5k ether. Just being about to finish without stopping. Coincidentally I came in dead last and a 5K a couple years back that was my rock bottom moment in terms of my fitness level. Never going back to that.
 
3.21.22

Military press 531 amrap 6 @ 120 ( pr)
Mp fsl amrap 10 @ 100 ( pr)
Meadows Rows 5 x10 at 30

Superset
Press downs 5 x 10 @ 120
Lateral raises 5 x 10 @ 15

Notes
Back has eased off. I think it's really the volume. Same thing happened when i started doing good mornings a few months back. I think I'll keep my squats and deadlift work light and really hammer the leg press and have a more bro split as my second leg/hip hinge day.
 
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