for my refrence:
  New 1RM Squat from Base Mesocycle           210 Kilograms  
  Start Date           27-Feb-2012  
               
1   27-Feb-2012     29-Feb-2012     3-Mar-2012  
    3x   135         3x   125         4x   135
    4x   160         3x   145         4x   145
    3x4   180         4x   170         5x4   170
    5x   180         3x   190    
                      2x5   180    
               
2   5-Mar-2012     7-Mar-2012     10-Mar-2012  
    4x   125         3x   135         3x   135
    4x   145         3x   160         3x   160
    4x   170         3x   180         4x   180
    3x   190         3x3   190       4x5   190
    2x4   190       3x   200    
               
3   12-Mar-2012     14-Mar-2012     17-Mar-2012  
    3x   125         3x   125         3x   135
    3x   145         3x   145         3x   160
    3x   170         3x   170         3x   180
    5x5   190         2x3   200       4x3   200
               
4   19-Mar-2012     21-Mar-2012     24-Mar-2012  
    3x   145         3x   145         3x   160
    4x   170         3x   170         4x   190
    5x5   190         4x3   200         3x4   200
               
5   27-Mar-2012            
    4x   160          
    4x4   180          
               
6   31-Mar-2012     TEST 1RM - Aim for 25-45lbs more weight

for my refrence:
  New 1RM Squat from Base Mesocycle           463 pounds
  Start Date           27-Feb-2012  
               
1   27-Feb-2012     29-Feb-2012     3-Mar-2012  
    3x   300           3x   280         4x   300
    4x   345           3x   325         4x   325
    3x4   395         4x   370         5x4   370
    5x   395           3x   415         2x5   395    
               
2   5-Mar-2012     7-Mar-2012     10-Mar-2012  
    4x   280         3x   300         3x   300
    4x   325         3x   345         3x   345
    4x   370         3x   395         4x   395
    3x   415         3x3   415       4x5   415
    2x4   415       3x   440    
               
3   12-Mar-2012     14-Mar-2012     17-Mar-2012  
    3x   280         3x   280         3x   300
    3x   325         3x   325         3x   345
    3x   370         3x   370         3x   395
    5x5   415         2x3   440         4x3   440
               
4   19-Mar-2012     21-Mar-2012     24-Mar-2012  
    3x   325         3x   325           3x   345
    4x   370         3x   370           4x   415
    5x5   415       4x3   440         3x4   440
               
5   27-Mar-2012            
    4x   345          
    4x4   395          
               
6   31-Mar-2012     TEST 1RM - Aim for 25-45lbs more weight

Smolov Switching Phase week 2 day 1
1rm attempt
Using this plan

Warm-up set #  %1RM   Reps   Rest after set
1   ~ 30-50%  8   ~ 2 minutes
2   ~ 60%  5   ~ 2 minutes
3   ~ 70%  3   ~ 3 minutes
4   ~ 80%  1   ~ 3 minutes
5   ~ 90%  1   ~ 5 minutes
6 (max out)  100%  1   5-15 minutes
7+ (max out)  + ~ 2-5%  1   5-15 minutes

Damn missed 215kg again. Gonna go with 210kg (463#) for the intense cycle of smolov. I really should not do any more 1rm attempts before the intense cycle. Because my body has been massively overloaded. So gonna deload till the intense cycle starts nxt week. To be ready. The intense cycle is where most ppl start missing reps on smolov. Feel very confident that I will squat 500 and front squat 405 before surgery.

Smolov Switching Phase week 1 day 3 (i choose to rest legs on day 2)
Dynamic Box Squat
5x5
60kg 2x
80kg 2x
100kg 8x2

over head press modified, extended and volumized 5-3-1 75/85/95%
20kg 3x5
43kg 5x
51kg 5x
61kg 5x
70kg 5x
80kg 5x
90kg 1x
80kg 3x
70kg 3x5

Bent over barbell row 5-3-1 75/85/95%
20kg 3x5
70kg 5x
90kg 5x
102kg 3x
114kg 2x
95kg 3x5

Bench press 5-3-1 75/85/95%
20kg 3x5
60kg 5x
80kg 5x
90kg 5x
100kg 3x
110kg 2x
70kg 3x10

Smolov Switching Cycle week 1 day 1
moved 1Rm attempts to here (the original 1rm attempts are too close to coming off the base cycle, for me. IMHO one should take that whole week off and attempt 1rm on the Mondays of the switching cycle.
75kg 8x 2min. rest
120kg 5x 2min. rest
140kg 3x 3min. rest
160kg 1x 3min.
180kg 1x 5min. rest
200kg 1x 5-15min. 7:30min. rest (goal for the day)
205kg 1x 5-15min. 7:30min. rest (+5kg)
210kg 5-15min. 7:30min. rest (+10kg) P.R.
215kg fail 15min. rest ...can get this. was just a lil out of reach mentally today….nxt. week for sure!

unexpectantly exceeded expectations today. glad i moved the 1rm. test and didn’t go for another 1rm on sat.

Smolov base week 4 day 3 1rm test part 1
40kg 1rm
60kg 5x
80kg 5x
100kg 5x
120kg 5x
140kg 5x
160kg 3x pause
185kg 1x pause
195kg 1x
205kg fail
I think this was expected. I have been as high as 207kg recently but suffered a set back at 430 before starting smolov. Now the first cycle was suppose to add approx 25lbs conservatively….so am I pissed? No. And here is why. My squat technique has greatly improved. On my 195kg attempt everything was solid, locked in and upright. I was solid, locked in and was upright when I failed on the bottom on 205kg. I have one more day of retesting. But I feel my gains so far have come in earning my big jump to the mid 4’s (435-456) and in improving my olympic style squat technique.

over press redux part deux II (a.k.a The Sequel part 2; the return of the Overhead Press)
20kg 3x5
40kg 5x
50kg 5x
60kg 5x
70kg 5x
80kg 5x
90kg 2x
92.2 went 2 for 4 at 1x hit, miss, hit and then a miss.
60kg 3x10

Bent over row
15kg 3x5
35kg 5x
45kg 5x
55kg 5x
65kg 5x
75kg 5x
85kg 5x
95kg 5x
105kg 5x
110kg 3x
115kg 3x
120kg1x

Floor Press
20kg 3x5
40kg 5x
50kg 5x
60kg 5x
70kg 5x
80kg 5x
90kg 5x
100kg 5x
110kg 2x
115kg 1x
105kg 5x3

was going to bench but Don R was starting to floor press when i got to the gym. so, i decided to join him.

Smolov squat base week 4 day 1
program rest day

base week 4 consist of rest days on day 1&2 and a retest of 1rm on days 3&4

and a big WTG! To my man DON and his 255lb Jerk!

Smolov squat base week 3 day 4
40kg 3x5
60kg 5x
80kg 5x
100kg 3x
120kg 3x
140kg 3x
160kg 3x
190 kg 10x3 (work sets)

feeling; worked over.

Smolov squat base week 3 day 3
40kg 3x5
60kg 5x
80kg 5x
100kg 5x
120kg 5x
140kg 5x paused
160kg 3x paused
180kg 7x5 (work sets)

feeling: like its just another day.