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Can anyone give me some insight on this program I put together based off PHAT?
Not sure if this too much or too little because I never done any hypertrophy training
But what I did was kind of combine starting strength with hypertrophy and took out some of the exercises from PHAT that require machines that I do not have at the gym
Wanted to focus more on hypertrophy then just purely strength, but still looking to compete in powerlifting
Any changes, advice, or substations appreciated
8 reps instead of 5 for Bench because 5 reps never worked for me and I've been plateau'd for the longest time, but with higher reps I feel like I am progressing
Spoiler!
Hypertrophy would actually be 8-12 reps not strictly 8
Monday: Rest
alright after squatting both low and high bar for a bit, i have some very basic observations about the relative pros + cons of each
high bar
pro:
- can hit lower depth than low bar squat.
- biggest carryover to olympic lifts
- pretty easy on the back if performed correctly
- easier to utilize the stretch reflex or the "bounce"
cons:
- generally speaking you can squat less with high bar (don't see many 700+ lb squatters who high bar squat)
- requires you to maintain a super upright torso
- might be tough on your knees
low bar
pros:
- more weight can be lifted
- more hip drahv
- easier on the knees
cons:
- difficult to perform efficiently
- harder on the back, need a belt if you wanna go heavy
- cannot go truely atg
generally speaking if you consider yourself more a PLer id go with low bar, and oly lifters should always stick with high bar. if you are neither do whats easier
+1
there are indeed very few elite powerlifters that use high bar, because you can lift so much more with the smaller ROM. powerlifting is ALL about decreasing the ROM in the lift
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
As an almost exclusive low bar squatter, my high bar squat is only about 20lbs less than my low bar squat. I think if you keep the same foot position the differences between low bar and high bar are minimal. I think the perception that there is a big difference between the two styles has a lot to do with stance width. A lot of people associate low bar with a wide stance. IMO stance width has a much greater effect on your squat than simply placing the bar an inch lower or higher.
As an almost exclusive low bar squatter, my high bar squat is only about 20lbs less than my low bar squat. I think if you keep the same foot position the differences between low bar and high bar are minimal. I think the perception that there is a big difference between the two styles has a lot to do with stance width. A lot of people associate low bar with a wide stance. IMO stance width has a much greater effect on your squat than simply placing the bar an inch lower or higher.
When u guys do front squats (for the guys that do) do u place the bar as close to ur neck as you can? Or a little forward so the bars resting on the front part of ur shoulders? Posted via RS Mobile
When u guys do front squats (for the guys that do) do u place the bar as close to ur neck as you can? Or a little forward so the bars resting on the front part of ur shoulders? Posted via RS Mobile
I try to place it as close to the neck as I can but the bar should be resting on the deltoids. I try to get my elbows as high up as I can or else the weight will just fall over.
I try to place it as close to the neck as I can but the bar should be resting on the deltoids. I try to get my elbows as high up as I can or else the weight will just fall over.
close grip press : 210lbs with 5x5
military press : 150lbs with 5x5
weighted pullups : BW + 50lbs with 5x5
and for team bicep, some nice curls : 100lbs with 5x5
im loving how my lats are forming. will take pics once i get cut n shet
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Well, Week 1 of Smolov is now history. Here are some of my thoughts.
It is definitely the craziest and the most intense program for squats out there. The volume is insane, BUT, I was able to put in a pull exercise after day 1 and 2, and a push exercise after day 3. Day 4 was today and I just decided to do nothing but squats, since it was 10x3. For those wondering if it is possible to do a good upper body workout while doing Smolov, I definitely think its doable. I actually managed to hit 365 (new PR) on bench yesterday (Day 3) despite being exhausted from squats. I DID not do anything (nor would I recommend doing anything) that involves putting extra pressure on the spine. I avoided OHP and heavy shrugs for that reason.
As far as how I feel after week 1, I squatted funny on one rep today and put a bit more pressure on my right quad then left, so now it feels a little tighter. I also have a history of bad sciatica pain due to two herniated disks (L4/L5) so I use a belt on all of my work sets. Having said this, my back is tight and I do feel some sciatic pain, but nothing so far that would stop me from continuing this program. What hurts the most is the area where I place my bar, lol. I have a bunch of bruises and a huge bump on one of the shoulders (I low-bar squat)...
I followed red_sir's advice and put my max at 380, or 25 pounds less then my actual max (405) and I am really glad I did. I have not missed a rep because of this. On to Week 2.
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I did the same thing as you, on my 3x10 days i don't do any upper body exercises, just squats and some kind of conditioning work and im out. I also avoided exercises that would tax the low back so most of the back work came from machines and pull ups.
I didn't find the program all too difficult and too taxing. Most sets i would really only need to rest for 1-2min and im good to go, even on my 3x10 days. I think what really helped me was all the amount of GPP work i did ie. tire drags and finishers i do after every workout.
I did almost no BB bench work since i started smolov (intro+base cycle) and i was able to hit a 3 rep PR last night.
I did the same thing as you, on my 3x10 days i don't do any upper body exercises, just squats and some kind of conditioning work and im out. I also avoided exercises that would tax the low back so most of the back work came from machines and pull ups.
I didn't find the program all too difficult and too taxing. Most sets i would really only need to rest for 1-2min and im good to go, even on my 3x10 days. I think what really helped me was all the amount of GPP work i did ie. tire drags and finishers i do after every workout.
I did almost no BB bench work since i started smolov (intro+base cycle) and i was able to hit a 3 rep PR last night.
do you do your tire runs @ your gym?
Really want to do power sleds, but don't know where I could get ahold of one
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
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yup my gym has a couple of tire and i just bring my sled rope and attach it to the tire. in the summer i bring my sled outside, i dont bring it to the gym cause its fairly heavy. i gave the dimension to my frd's dad and he welded the pieces together.
yup my gym has a couple of tire and i just bring my sled rope and attach it to the tire. in the summer i bring my sled outside, i dont bring it to the gym cause its fairly heavy. i gave the dimension to my frd's dad and he welded the pieces together.
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Finished the last workout of smolov base today. Man, every set was a grind. I used about 15lbs less than my 1rm but these 3 weeks have still been a struggle. First time I did the program I used like 35lbs less than my true 1rm. Workouts were challenging but relatively easy. Saw big gains that way. Not too sure what kind of gains I will see this time around. My confidence is not very high right now lol. Oh well, I'm just happy to get through it. Now it's time to put my squat on maintenance and get my bench up...
yup my gym has a couple of tire and i just bring my sled rope and attach it to the tire. in the summer i bring my sled outside, i dont bring it to the gym cause its fairly heavy. i gave the dimension to my frd's dad and he welded the pieces together.
You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today!
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