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Search: Posts Made By: Michael Loucas
Forum: Fitness 10-28-2014, 07:53 AM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Re: The Official Smolov Support Thread

I ran them both and was fine. I didn't start smolov bench until I started the switching cycle of smolov squat though, so I'd have some time to acclimate to the volume.
Forum: Fitness 10-21-2013, 12:10 PM
Replies: 23
Views: 5,854
Posted By Michael Loucas
Re: cant do a pullup

Recently got my girlfriend her first chin-up. The key was varying intensities, and trying to do one every so often (for her, before each workout I had her attempt one)

The first time she tried one...
Forum: Fitness 09-25-2013, 02:07 PM
Replies: 9
Views: 3,856
Posted By Michael Loucas
Re: Starting Strength - Adv. Novice Program

As far as starting weights, if you're already familiar with doing these lifts with good form, start at about 80% of your 5 rep maxes on each. Increase 5 lbs each workout.

If you're working with...
Forum: Fitness 07-16-2013, 08:43 AM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Re: The Official Smolov Support Thread

http://www.muscleandstrength.com/expert-guides/smolov wfs
Forum: Fitness 07-10-2013, 11:35 AM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Re: The Official Smolov Support Thread

I did too. I had 2 failed workouts during intense (both 5x5 workouts that were 10lbs higher than my 1 rep max before smolov) but upon repeating each of those failed ones, I completed them. I was...
Forum: Fitness 07-09-2013, 07:30 AM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Re: The Official Smolov Support Thread

Guys, if you're doing any lower body work or wods around smolov jr. for squats, or full smolov I'd recommend stopping immediately. It is going to kill your recovery and chances are slim that you'll...
Forum: Fitness 05-21-2013, 07:38 AM
Replies: 9
Views: 4,464
Posted By Michael Loucas
Re: Basic Texas Method Template

I do a volume/intensity split:

Monday:
Press Intensity
Bench Volume (usually 3x5 @ 85% of intensity)

Tuesday:
Deadlift Intensity
Squat Volume (usually 3x5 @ 85% of intensity)
Forum: Equipment 05-14-2013, 06:57 PM
Replies: 11
Views: 3,457
Posted By Michael Loucas
Re: 2013 Pendlay DoWins

Because they have also been out of stock for a while and they're similar to the muscledriver ones. Was just trying to help you out.
Forum: Equipment 05-14-2013, 06:32 PM
Replies: 11
Views: 3,457
Posted By Michael Loucas
Forum: Equipment 05-14-2013, 02:13 PM
Replies: 11
Views: 3,457
Posted By Michael Loucas
Re: 2013 Pendlay DoWins

Rogue do-wins are back in stock according to Facebook.
Forum: Equipment 05-14-2013, 02:12 PM
Replies: 3
Views: 1,943
Posted By Michael Loucas
Re: Squat stand cut down

Get the shorty version of the R-3 squat rack. Its 84" high, should leave enough room for pullups. Plus you can squat and bench press safely inside it.
Forum: Exercises 05-09-2013, 02:07 PM
Replies: 11
Views: 3,233
Posted By Michael Loucas
Re: Squat Regression

It can be way sooner than that. Just squat twice a week and add 5-10 lbs each time.
Forum: Equipment 04-30-2013, 09:03 AM
Replies: 44
Views: 14,435
Posted By Michael Loucas
Re: Just purchased the R-3, some questions

Absolutely none. The pullup bar is the perfect height. Just need to have a very slight bend in my knees to clear the floor.
Forum: Fitness 04-20-2013, 06:16 AM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Re: The Official Smolov Support Thread

I wouldn't start skipping stuff just because it is easy right now. Just go through the whole intro cycle. An extra week of light squatting won't hurt, and it could certainly help.
Forum: Equipment 04-10-2013, 10:47 AM
Replies: 9
Views: 2,208
Posted By Michael Loucas
Re: CL price for steel plates

Another tip, if you have a big enough vehicle.

I've found entire weight sets along with a bench, and bars. After selling all the crap I don't need (bench press, extra crappy bars etc) and just kept...
Forum: Equipment 04-09-2013, 11:04 AM
Replies: 9
Views: 2,208
Posted By Michael Loucas
Forum: Fitness 04-09-2013, 10:10 AM
Replies: 10
Views: 5,185
Posted By Michael Loucas
Re: What to do after Smolov?

I ran the full Smolov up through the intense cycle. I then went to 5-3-1 which was a bad idea, at least for squats. After about 8 months I've since switched to the Texas Method, and I've surpassed...
Forum: Fitness 04-05-2013, 05:39 PM
Replies: 851
Views: 230,520
Posted By Michael Loucas
Re: Yet another Wendler 5-3-1 Template

Just an update incase anyone cares. Since moving to the Texas Method, I have gotten significantly stronger.

I'm up about 10 lbs since then (245 now). At the end of 5-3-1 my squat was at 405 (down...
Forum: Equipment 04-04-2013, 02:49 PM
Replies: 16
Views: 4,577
Posted By Michael Loucas
Re: Actual Weight of Kettlebells

I ordered some pendlay elite bumpers off wayfair. The 25 lb bumpers they sent me were actually 10kg bumpers that were mislabeled. They weighed in at about 22 lbs. They replaced them for me. All my...
Forum: Fitness 04-02-2013, 02:04 PM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Re: The Official Smolov Support Thread

Probably unnecessary to start over. I'd just do 2 light workouts the week of maxing, then try again.
Forum: Equipment 04-02-2013, 01:58 PM
Replies: 17
Views: 11,095
Posted By Michael Loucas
Re: My DIY Outdoor Climbing Tower

Maybe with some sturdier piping, you can weld some j-hooks on to it also, one pair up high one pair down low. That way you can squat/press/bench on it too. You'll need to pour concrete in front of...
Forum: Fitness 04-02-2013, 07:39 AM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Re: The Official Smolov Support Thread

Try my spreadsheet:

http://board.crossfit.com/attachment.php?attachmentid=8506&d=1319476334
Forum: Fitness 04-01-2013, 03:26 PM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Forum: Fitness 04-01-2013, 09:40 AM
Replies: 938
Views: 163,320
Posted By Michael Loucas
Re: The Official Smolov Support Thread

Just a point of reference. I ended my Smolov Base with 345 for 10x3. My goal was 405x1, but that ended up being easy so I went for 415 and nailed it.

If you go for the intense, I'd suggest using 10...
Forum: Equipment 03-28-2013, 01:11 PM
Replies: 14
Views: 3,840
Posted By Michael Loucas
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