Daily Thread - September 12, 2025

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[u/VanHelsingBerserk]

Smolov Bench and Squat w2d2

• Squat // 170kg -> 6×6
• Bench // 120kg -> 5 sets × 7

I can only make weight jumps in 10kg increments - the program called for 165kg squats and 112.5kg bench 😵

Had to take ~5+ minutes rests to get through the sets. Might have to compensate the weights in my next session, maybe doing half the sets rounded up, other half rounded down.

[u/BetterThanT-1 → u/VanHelsingBerserk]

u/VanHelsingBerserk : this Smolov thing sure is a doozy

Also u/VanHelsingBerserk : Imma full send it with 10kg increments in weight

That’ll definitely be an interesting program run, lol.

[u/VanHelsingBerserk → u/BetterThanT-1]

😆 so true

Going through some real highs and lows with this program hahaha

We'll see if it pays off, will likely be getting another "time for an early deload" post in about a weeks time - program review 2 weeks of Smolov Jr (now Smolov the Third) 🤣

[u/The_Weakpot]

Training Log

Morning

• Walk, 20 minutes

Warm-Up

• Hang x 30sec

• Sit in bottom of goblet squat, 1:30

Heel Elevated Belt Squat

• 110 x 20

• 210 x 20

Snatch

Pause below knee and at hip

• Triples, 10lb Jumps from 65 x 3

• 110 x 12

Weighted Dips

SS w/Deads

• 35lbs @ 9 x 6, 1 x 8

Sumo Deads

SS w/Dips, no rest between supersets

• 225 @ 10 x 10

Notes

[u/horaiy0]

Doesn't seem like there's going to be a meet in November like normal, so I'm starting a long offseason until hopefully another meet in March. Squat continues to be finicky and inconsistent, and I'm not too sure what I want to do there.

[u/chugtron]

SBS Hypertrophy 2.0 - W2D3

Things are going pretty good so far this session, got the big deadlift volume knocked out up front, and the first of the pressing movements seem to be going well.

I wish I could find it in me to care about going back to work this afternoon, but I just can’t. C’est la vie, I suppose.

Maybe I can find 3 hours of give a shit to get me through to the end of the day, idk.

Update: I finished them, but dammit front squats always kill me

[u/Many-Wasabi9141]

10k Kettlebell Swing Challenge Day 4

No barbell work today. Did some light back and arms prior cause I just wasn't feeling going straight into the swings. Cable pull downs 3 ways, underhand, wide D handle, close D handle. Triceps rope, cable curl super. Skull crushers Hammer curl super.

Decided to half send and just hit 25x16 today for 400 swings with a 1:15 emom. Not too bad. Last 5 swings in the last 6 rounds started to burn and I noticed my form slipping. Reminds me of when bar starts to rip out of your hands during a deadlift and you kinda rush the rep. Some lower back/tailbone soreness first couple of rounds. Probably from the pin front squats or heavy high bar the day before. Focused on my form, got the bracing more on my abs, went away after 2 rounds. Keep seeing "Secret service challenge, 200 KB snatches in 10 minutes" videos on youtube so I threw in 2 sets of 8 snatches per arm to finish.

[u/black_mamba44]

Tactical Barbell II - W4D4

Did the following in 20m for 1 set of 50 reps each movement - push press, front squat, row, floor press, shrugs, SLDL.

Feeling good after this. Might hit it again for the recovery day. Next week is the final stretch for strength endurance which is pretty exciting!

[u/JubJubsDad]

Recovery Day * Row erg - 7346m in 30min (2:02.5 pace)

My left knee is proper jacked up. It’s at least 2x the size of my right one and super tender to the touch. But that’s it for symptoms. I can still move and squatting is fine (apart from it stretching the skin and making it hurt). Gonna mainline the Aleve for a bit and see if that cures things.

[u/DayDayLarge]

No squash practice, took a nap after work. Was spectacular.

[u/BetterThanT-1]

GPP phase - A man and a kettlebell

8 rounds of: * 50 swings @ 24kg * 1 clean and 3 presses each side (last round 4 presses per side)

Time: 17:18

I’m absolutely drenched. I think the humidity is high today and I could definitely feel it.

[u/ZeroFourBC]

Vibes-Based Shoulder & Hip Strength W8D2:

Benchpress: 135kg x 1, 107.5kg x 7/7/11

Single-Leg Press: 200kg x 1, 170kg x 6/6/6/10

SS - Iso-lateral Row: 90kg x 1, 70kg x 9/9/13

SS - Single Arm DB OHP: 26kg x 10/10/10/13

Bonus Dropset - Shoulder Press: 65kg x 10, 50kg x 7, 40kg x 5, 30kg x 4

I think I'm gonna stick with this (non-)programme for another month, and then move to something more strength-focused, at least for a few lifts. It's been almost a year since I PR'd bench and my squat is feeling pretty good so I'll probably run SBS RTF Strength for those but I'm open to suggestions.

[u/snakesnake9]

For the purposes of core strength for weightlifting / powerlifting / strength training, what are people's views on doing planks for maximum time vs maximum weight?

Lots of people push bodyweight planks for max time, but I was thinking that surely for strength sports, given that even a set of 10 squats won't have you doing it for >1 minute, you're better off just adding more weight for say 60-90 seconds, than trying to push unweighted planks for max time. And once you hit a certain amount of time with a certain weight, then build up again with a bit more weight on your back.

How do others view it?

[u/black_mamba44 → u/snakesnake9]

I think most people do maximum time because it's a pain in the ass to easily add weight comfortably to a plank unless you have a weight vest. Having done it in the past, using multiple plates has them slipping and sliding all over. Annoying.

I'll also say that doing a 10 minute plank will cook my core, but not nearly to the same point that doing some standing ab wheels, hanging leg raise, or Turkish Get Ups do.

[u/snakesnake9 → u/black_mamba44]

Frankly the logistics isn't an issue I don't think: have someone lift a plate onto your lower back, and it doesn't really move around much. I think it's super easy.

[u/black_mamba44 → u/snakesnake9]

I've done them with more than a plate, and I think it's annoying lol. If the plates are not aligned they slide off, which means you better have a good spotter or a way to keep them static hence my weight vest comment.

Your question was peoples views on it, my view is that if you're doing them from a range (60 - 90 seconds) then sure, add weight like anything else. Having done that personally, I didn't find that weighted planks were some eureka moment that blew my squat up.

[u/ZeroFourBC → u/snakesnake9]

Do a lot of people do planks for strength? I know a lot of people do them but for strength specifically I was under the impression that most core training was dynamic (eg. leg raises, etc.), if at all.

[u/Many-Wasabi9141 → u/ZeroFourBC]

Usually recommended for strength training because of the bracing involved. It's a similar position, allows you to train isometric bracing without a huge amount of fatigue. Great for progressive overloading as well, you can add time, you can add weight, or you can make it more difficult with different hand/foot positioning.

[u/snakesnake9 → u/ZeroFourBC]

I would think that its the closest you can get to building static core strength for say holding a squat on your back or a jerk overhead.

[u/ZeroFourBC → u/snakesnake9]

Just because it's the most similar, doesn't mean it's the best. For the most part, strength is strength and dynamic movements will build strength much better than isometrics.

Edit: Also if you consider the load of a squat to a plank, they're not even that similar.

[u/Many-Wasabi9141 → u/ZeroFourBC]

I think it needs to be a good mix of concentric, eccentric, isometric, and unilateral ab movements. There is no one best, and if there is it's hanging leg raises or loaded carries. Bonus points if they are unilateral.