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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-03-2011, 12:07 PM   #341
Travis Rask
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Re: The Official Smolov Support Thread

@ Michael

How has your dietary intake been? I've pretty much eaten whatever.
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Old 11-03-2011, 12:21 PM   #342
Michael Loucas
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Re: The Official Smolov Support Thread

I weigh about 222, and eat between 3000-3500 calories a day. Lately I have to admit I have been drinking a lot of beer, but my weight hasn't fluctuated much. Breakfast I have 4 pieces of bacon 4 eggs and an apple. Lunch I get a chicken wrap with a whole bunch of random crap thrown on it with a side of carrots, dinner a steak with mashed sweet potatos and a fruit or vegetable.

As far as suppliments, I take the following twice a day morning and night.

2 capsuls of fish oil (1 serving)
1 multi vitamin
2 glucosamine (1 serving)
1 vitamine D (5000 IU)
1 emergen-c serving with some water

Protein suppliments:
2 protein bars one between breakfast and lunch, one between lunch and dinner.

1 serving of whey with water upon waking (with my pills above) and one serving after workout

1 serving of casein protein before working out, and 1 serving before bed (take it with the pills above before bed)

Thats about it for every day for me.

I donated blood today so I've been drinking more water than usual, and got onion rings instead of carrots with my lunch to try to make up for the blood loss. Hopefully it doesn't affect my squat.

Last edited by Michael Loucas; 11-03-2011 at 12:41 PM..
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Old 11-03-2011, 07:42 PM   #343
Michael Loucas
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Re: The Official Smolov Support Thread

Day 3 of Week 2 of Base Mesocycle:

7x5 @ 315

Bench: 5-4-4 @ 230

Did pretty well considering. Bench was weak, but 5 reps at 230 is still a PR. It damn well better be anyways after how much weight I've gained.

10x3 tomorrow at 335.
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Old 11-03-2011, 08:42 PM   #344
Travis Rask
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Re: The Official Smolov Support Thread

Week 3 / Day 2

Squat / 265 / 5x7
Bench / 200 / 7 x 5

Both felt great. I'm going to have to hit day 3 tomorrow and day 4 on Sunday due to work.

Mike...I followed your lead and picked up some protein blend (with casein):

http://www.bodybuilding.com/store/mhp/pro.html (WFS)

It's good stuff, I've used it before. I'm going to use it pre-WOD and post bed (mixed with Creatine) I've been doing local jersey cow chocolate milk PWOD...delicious!

http://twinbrookcreamery.com/about.php (WFS)

I'm going to need to hunker down diet and hydration wise. I've been eating plenty, but I need to up my protein intake.

Need to start planning for max/switching phase as well.

Last edited by Travis Rask; 11-03-2011 at 08:46 PM..
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Old 11-03-2011, 10:10 PM   #345
Jeff Stanek
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Re: The Official Smolov Support Thread

I'm in the last 3 days of the Intro cycle.

3x 265 isn't exactly easy, but certainly no problem. 5x will be a bit of a challenge tomorrow, but I'm anxious to get to the real weights.
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Old 11-04-2011, 07:20 AM   #346
Michael Loucas
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Re: The Official Smolov Support Thread

Travis,

I actually haven't taken any kind of protein suppliment in a couple years (way before crossfit) but I figured with the volume of squatting I'm going to be doing I'll probably need it if I'm going to make it through. So far recovery hasn't been a problem at all.
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Old 11-05-2011, 09:48 AM   #347
Travis Rask
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Re: The Official Smolov Support Thread

Base Week 3 / Day 3

Squat / 280 / 7x5
Bench / 210 / 8x4

Good sets. No fails, no spots.

Last day tomorrow.
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Old 11-05-2011, 01:29 PM   #348
Michael Loucas
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Re: The Official Smolov Support Thread

Yesterday:

Day 4 of Week 2 of Base Mesocycle:

10x3 @ 335

Last day of week 2, still going strong. Week 3 starts tomorrow (Sunday)
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Old 11-05-2011, 08:29 PM   #349
Bill M. Hesse
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Re: The Official Smolov Support Thread

you guys motivate me!
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Old 11-05-2011, 11:51 PM   #350
Matt Thomas
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Re: The Official Smolov Support Thread

Hey dudes. Been keeping up with the thread and great job to everyone who's stuck with the program. Some motivational stuff in here.

Just wanted to update you guys because it might be interesting.

After I tweaked my back on smolov I quit with the squats for a little while. It got better and about a month ago a friend of mine asked if I wanted to do a PL comp with him in DEC. I didn't think two months was really long enough to do any sort of meaningful percentage based training (I'm probably wrong), and I had been re-reading some of Jon Broz's stuff so I decided to do a modified version of what he recommended for powerlifting. I only modified it because I don't have enough time in my day to do any lighter sets. Anyways what this means in regard to the squat is that I've been working up to a max single every day.

So far so good. Finally broke through that 400 barrier and am now squatting 425. I tried 435, but just didn't have it. Hopefully I can get it in December. I also feel like I look a lot more muscular than I have in a while (put on about 4 pounds) even though I'm really only doing singles and sometimes doubles in other lifts.

So far I'm enjoying squatting multiple times per week. It seems to be working well. Just waiting for "the dark time" though
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