Perrin Aybara
Master
4 plates is good, are you getting close? My back squat has been stalled for awhile. Hoping there's some carryover from front squats when I switch back to back squat.
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Perrin Aybara's Journey to an Elite Powerlifting Total
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4 plates is good, are you getting close? My back squat has been stalled for awhile. Hoping there's some carryover from front squats when I switch back to back squat.
Btcowboy
Elite
Perrin Aybara
Master
Nice, should be beyond 405lbs by those numbers. Maybe 425ish.
Btcowboy
Elite
Thanks, just need to be under that weight. Thursday is my next leg day but squats aren't in the program that day. I should consider one of these days doing feeders of 3 and see where it gets me
Eman
Master
Why wouldn't they be? Just because you're training 4-6x per week doesn't mean you're not getting rest. The volume works out to be pretty much the same if you're doing 4 or 6 days a week, one is just more condensed or spread out than the other.
Deloads are also being referenced when they refer to rest.
Perrin Aybara
Master
I'm not very familiar with their recommendations. Six days a week would be unusual for powerlifting, but spread out might not be bad.
Glad you dropped in. Next week will be six weeks out for me. So far I'm able to bench with no pain. You think a cycle of Smolov for bench is in order? I don't know anyone that's done it besides you. Isn't it what you were running when you benched 430-440lbs? I'd like to PR on bench at this meet. 410-420lbs would be nice.
Eman
Master
Yeah man, I made tremendous strides when I used it... But I wasn't able to squat at the time. I'm not sure how much it would play into your fatigue if you're still benching and squatting...
As with just about everyone that tries smolov, I think you'd do best to adapt it to your situation. You would probably want to stick with the %'s it lays out, that would be the best way to force an adaptation right before the meet.
Perrin Aybara
Master
Right now I'm front squatting rather than back squatting. I'm doing a push pull meet and figured I could recover better from front squat plus I wanted to front squat 405lbs, which I did today. I could fit Smolov for bench right into routine pretty easily. I probably won't be maxing front squat anymore till after the meet.
I was looking at my state records and I'd need a 30-35lb PR to take it on bench, which would be pretty aggressive and that's what got me thinking about Smolov was your results.
Eman
Master
Yeah, I'd definitely do the smolov in that case... That should get you pretty well peaked in time for the meet.
Don't forget the drugs.
Perrin Aybara
Master
Yeah, I'd definitely do the smolov in that case... That should get you pretty well peaked in time for the meet.
Don't forget the drugs.
Drugs and food are in effect for sure. I'm up about 20lbs in six weeks.
So based on your experience with it how would you time it being six weeks out? Maybe extend the three week base cycle to four weeks, then hit some max doubles or triples two weeks out to see where I'm at and deload week of meet? Going in without handling heavy weight at least a little beforehand worries me is why I'm thinking that. Due to just getting back to benching recently I haven't handled over 315lbs without the Slingshot this whole year. Did 300x10 on an AMRAP the other day. I bought the Smolov app, but it's glitched on adding your weight each week and you have to figure it out on your own.
Eman
Master
I would do the smolov jr program, it sounds like you're looking at the full smolov?
You would go:
6x6 @ 70%
7x5 @75%
8x4 @80%
10x3 @85%
That's week one of three. You'll just continue this each week and increase the weight your % is based off of by a few lbs (~5-10lbs). It's a lofty goal but, I would consider timing it out so you're basing your % off of the state record or close to it.
You can test your max in week four or just skip a few days and go on into another cycle but drop two sessions and do the 75% and 80% sessions to keep the deload shorter... Then at the end of the second cycle you would go into your meet.
Eman
Master
Do you have room to grow into the weight class?
Perrin Aybara
Master
Yeah, I've been waking up about 210lbs most days. Upped my calories this week and had a huge dinner last night and woke up 214lbs today. I can gain a pound or two a week and still easily make 24 hour weigh ins. That's the plan actually. I'm adding low dose superdrol in a few weeks and hoping that'll pack on a little quality mass and strength. After the meet and a short maintenance period I'm gonna diet back down to about 210lbs.
Eman
Master
It's cheeseburger o' clock...
Man, if you hit bench hard and put the weight on, you could definitely have a shot at it.
You doing same federation? Raw or raw classic?
Worf
Elite
Fuck yea
Worf
Elite
I dont see how people can work out 6 days a week and recover? when are you recovering? During sleep? Is that really enough? Is muscle tissue really going to heal in 7-9 hours?
For me I cant do it, I have a very physical job. I cant work out six days a week and have any sort of recovery. Im totally shot 2-3 weeks into a program with anything more than 4 days/week in it. Ive actually made really good progress on 3 day a week with powerlifting. Bodybuilding is another story.
Now that was nice and smooth...you'd put Trukker to shame with that one.
Perrin Aybara
Master
Yeah, same fed. I was planning on the same meet, but for some reason that meet is drug tested this year and I just realized it a couple weeks ago. I found another one equal distance on the same weekend. Still gonna do push pull since that's what I've been training for. Push pull doesn't fall under raw or raw classic, it's bench only and deadlift only as far as records go.
Eman
Master
Muscle tissue isn't the biggest issue with powerlifting unless you're in a hypertrophy phase, CNS is what really needs the recovery.
Regardless, my point is that you should ideally be doing the same volume so the amount of days shouldn't matter that much.
For argument sake, say you are doing 10 exercises per week. You could do those 10 exercises spread across 3 days or you could do them spread across 6 days. It doesn't really matter, right? It's the same amount of exercises.
Now, if you're doing a ton of extra work to fill out your workout time during those 6 days... Yeah, recovery isn't going to happen optimally.
6 days of powerlifting would definitely be unusual, don't get me wrong. I'm mostly referring to how the juggernaut method would work if it were spread across 6 days because I'm pretty familiar with it. I saw one program that was built by them that was 6 days... I don't think any day ever was more than 4 or 5 lifts and one day consisted of 3 working sets of spoto press and 3 sets of light tricep extensions, that was it. They actually recommend you avoid doing 3 days per week for most of their programming because it needs spread out in the volume phases. I've done their 6 day powerbuilding program and it was pretty intense... But I made fantastic strides on that program, although the recovery would become an issue if you didn't take the deloads seriously.
Eman
Master
Yeah, I realized that after I asked but wasn't 100% sure how that worked...
You should switch to full power and you would be a lock for the bench record. Um, good luck with the squat and deadlift records though lol... You also better hope the 198 guy doesn't show up!
The records are always funny when you really look at the names, numbers and classes. I was training to take my state record and then a guy came in and set the bar quite a bit higher... Fucker. I follow him on social media, he's going to be a big up and comer I think... Went straight to nationals after his first meet and did really well. Moral of the story is I need to refocus on that 500lb bench now.
