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

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Old 04-17-2013, 03:55 AM   #851
Neil Kanterman
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Re: The Official Smolov Support Thread

As written, 3 days in a row. I put a day between them, but that was my only modification do far.
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Old 04-18-2013, 12:01 AM   #852
Daniel Bailey
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Re: The Official Smolov Support Thread

Just finished Day 3 of the Intro Cycle! You guys really motivated me to give this a go!

Starting with a max of 135kg (300lbs).

My question is, it says to do lunges for the next 3 days focussing on stretching the thighs. Are these weighted? Or is this purely for recovery.

I guess I'm confused how I can squat for 3 days, rest for 4 then jump back into squatting!
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Old 04-18-2013, 06:54 PM   #853
Neil Kanterman
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Re: The Official Smolov Support Thread

Week 3 (1 of base mesocycle) day 3 today.

7x5x270lb.

Starting to feel like a bit of a grind, but plugged through. Left calf a little sore but not too bad. Not exactly eagerly anticipating 10 triples tomorrow.
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Old 04-19-2013, 07:41 PM   #854
Stanley Walter
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Re: The Official Smolov Support Thread

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Originally Posted by Daniel Bailey View Post
Just finished Day 3 of the Intro Cycle! You guys really motivated me to give this a go!

Starting with a max of 135kg (300lbs).

My question is, it says to do lunges for the next 3 days focussing on stretching the thighs. Are these weighted? Or is this purely for recovery.

I guess I'm confused how I can squat for 3 days, rest for 4 then jump back into squatting!
I did them without any weights. Not sure what exactly is required.

After the 3 straight days of squatting to start off with, my legs were so sore that I was glad for the 4 days off.

The program works. Just stick with it.
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Old 04-19-2013, 07:44 PM   #855
Stanley Walter
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Re: The Official Smolov Support Thread

So today was my 1RM day after finishing the base cycle.

Absolutely killed it.

1x315#, 1x345#, 1x365#, 1x385#.

My starting 1RM was 320#. So 65# gain in 4 weeks?

My guess is that my 1RM was always higher than 320# to begin with, hence the serious gain. Just needed the right program to push me properly in the right direction.

The intense cycle looks pretty crazy. It actually scares me.

3x4x328# on the first day?

Last edited by Stanley Walter; 04-19-2013 at 07:51 PM..
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Old 04-19-2013, 11:22 PM   #856
Daniel Bailey
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Re: The Official Smolov Support Thread

I always assumed the lunges were unweighed to give the legs some rest, but my legs are %100 fine after the first 3 days!

Should I skip straight to the Base Mesocycle? The 2nd week of the Intro Cycle doesn't really phase me on paper, and I know I'm adept at squatting. That and I was very conservative with my starting 1RM.
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Old 04-20-2013, 06:16 AM   #857
Michael Loucas
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Re: The Official Smolov Support Thread

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Originally Posted by Daniel Bailey View Post
I always assumed the lunges were unweighed to give the legs some rest, but my legs are %100 fine after the first 3 days!

Should I skip straight to the Base Mesocycle? The 2nd week of the Intro Cycle doesn't really phase me on paper, and I know I'm adept at squatting. That and I was very conservative with my starting 1RM.
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.
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Old 04-20-2013, 11:05 AM   #858
Colin McLafferty
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Re: The Official Smolov Support Thread

Congrats Stanley. I just finished 10x3 300 and will be having my 1RM day in a few days. I'm hoping for similar results, 385 would be fantastic.

I noticed something about base meso when compared with "intense" cycles. The average day for somebody in base meso with a 1RM of 315 totals about 9000 or more pounds in total tonnage. The intense cycle for someone with a new 1RM of 365 only hits about 6500 in tonnage.

With those figures, the intense cycle should actually be easier than the meso. Has anybody done both and felt that the intense was easier? If not, what is the reason for that in light of the lower tonnage during the intense cycle?
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Old 04-20-2013, 11:37 AM   #859
Bill M. Hesse
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Re: The Official Smolov Support Thread

More time at max % You can't do as much volume when intensity rises. It won't be easier.
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Old 04-21-2013, 12:39 PM   #860
Stanley Walter
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Re: The Official Smolov Support Thread

My problem lies with the fact that I've never actually squatted anything over 320# before, and the intense cycle seems to do that at will, 3x per week.

I'll see.

Thinking about doing Madcow instead.
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