Kyle Boddy Entrepreneur, Hacker, Biomechanics Researcher, Baseball Lover.

2Jan/110

Workout Programming: Smolov Jr.

A friend of mine asked me about trying to work the Smolov Jr. bench program (split into 3x/week over 4 weeks) into a regular training schedule. I put a fair amount of thought into it and figured that I'd share it. Here is the exchange:

Kyle,
If you don't mind, I'd like to ask you a few questions on Smolov - specifically how it impacted recovery for the squat/deadlift.
I've decided that enough is enough re: Show and Go. The program itself is fine, but I feel as if I've been stagnating big time on both lower body lifts. My bench has also stayed the same. Part of this is due to failing to eat enough to gain weight, and part has been some poor efforts in the gym, but in any event, a change probably needs to be made.
...
I'll be squatting 2x/week - likely one time for speed and once a week where I'll work up to a heavy single.
This seems like a good program to maintain squat strength at your bodyweight; that is pretty much my plan when it comes to in-season squat programming. Speed work / heavy triples. Is that your goal? You won't drive much upwards progress in the squat with this type of program due to lack of volume.
Tuesday
DE Squats, Smolov Workout #1, DB Incline, Chins, KB Swings, Abs
Wednesday
Smolov Bench #2, JM Press, Pushups, Row Variation (either chest supported or cable)
Friday
Deadlift, Squat, Chins, GHR, Abs
Saturday
Smolov Bench #3, Push Press, DB Row, BB Curls
Smolov Bench #3 just one day after ME DL/SQ workouts + chins/pull-ups is going to be very hard, especially if you are at your upper novice limit of bench progression (while I wasn't). I strongly prefer a Sunday/Tuesday/Thursday/Friday schedule where you have at least one day off between workouts; and scheduling your ME DL on Tuesday (surrounded by fresh days).
I think you would do well to maintain progress (or gain slight progress) on the SQ while you attempt to drive bench/DL progression. Squat strength is something to focus on as a primary target and costs a lot in terms of training economy and recovery; the main secondary benefit of that type of programming is that your pulling strength will go up without much DL work. IMO you either focus on improving squat strength or maintaining it, and if you maintain it, you can focus on one other type of training goal (endurance, bench strength, weight loss, etc). Recovery is not a pitcher of water you pour into various body parts, but you knew that already.
Hope that insight helps you some for what it's worth.
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24Aug/100

Important Things: Training

The most important things I've done with regards to my own training are:

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20Aug/100

Food Substitutions: Chipotle

Many of my friends love Chipotle and the large burritos that come with it. Who doesn't? Sadly, for those dieting or watching their caloric intake for various reasons, these delectable items often can't be consumed. A steak burrito with pinto beans, sour cream, cheese, lettuce, rice, and tomato salsa comes to 975 calories!

Yikes!

Fortunately, there are options. I suggest getting hard tacos - my typical order is the steak tacos with corn salsa, fajita vegetables, and cheese. It comes to 570 calories with 44 grams of protein - approximately 24% of my daily alloted calories and 19% of my target protein intake for the day. Not bad!

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11Aug/100

Diagnosing and Correcting Anterior Pelvic Tilt (APT)

I wrote this article for distribution at Experience Fitness, the Seattle-based gym that I conduct personal training at. I figured I'd share it with my readers as well, since there's some good information in there for everyone.

Anterior Pelvic Tilt (APT) is a serious ailment that affects nearly everyone with a desk job. We spend all day sitting in an uncomfortable chair, slouched forward with our head posture out in front of our shoulders, and we do this for hours! We then go to the gym and hit the treadmill and do a few arm curls and call it a wash.

No! Jogging for 20 minutes can’t prevent or eliminate these structural changes that happen to your body when you use poor posture while sitting down:

Anterior Pelvic Tilt

APT vs. Neutral Pelvis

What are the symptoms of APT?

  • “Fallen arches” in the feet
  • Excessive extension in the cervical (neck) area
  • Forward head posture
  • Lower back pain

Before you head off to a chiropractor or swallow more ibuprofen, you should take a good hard look in the mirror and see if you suffer from some form of excessive APT. Chances are pretty good that you do. How can you correct APT in the gym?

  • Legs/Core: Dumbbell lunges with a long stride (can add a twist if desired, too)
  • Abs: Front and side planks
  • Glutes: Glute bridges

Try these exercises to help correct your APT and to get your posture back where it needs to be. While slouching is the nature of desk work, try to get up from your chair once per hour for 5 minutes and do some unweighted lunges. Move around! You’ll notice the major differences in just a few weeks.

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Me

Wisdom

"In retrospect I realize that in almost everything that we worked on together, we were both amateurs. In digital physics, neural networks, even parallel computing, we never really knew what we were doing. But the things that we studied were so new that no one else knew exactly what they were doing either. It was amateurs who made the progress."

-W. Daniel Hillis (referring to himself and Richard Feynman)

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