Smolov - Second Run, Day 8

Sat, 29 Mar 14

Squats: 45x10, 135x5, 235x5, 260x3, 290x2, 320x1, 355x2x3

Bench: 135x3x5, 150x5, 165x5, 185x5 , 205x5, 230x10x3

Couldn't finish my squats, my heart wasn't in it. Too heavy. Shoulder is still a little tweaked from the snowstorm, but bench wasn't a problem. I'll try the squats again tomorrow or Monday.

Smolov - Second run, Day 7

Wed, 26 Mar 14

Squats: 135x5, 225x5, 245x3, 270x2, 300x1, 335x8x4

Bench: 135x3x5, 145x5, 160x5, 180x5, 200x5, 220x8x4

Outside, it's SNOWMAGGEDON! Inside, it's Smolov's revenge!  Decided on a full session since I took the day off and haven't had to head outside to remove the snow yet. Squats were pretty hard. Bench wasn't too bad, but you can feel it getting heavier.

Smolov - Second run, Day 6

Tues, 25 Mar 14

Bench: 135x3x5, 150x5, 165x5, 185x5, 205x7x5

Started to consider adding weight. Looked at the last day of this cycle which has me doing 240x10x3.  Decided to stick with the plan as I want to push those out flawlessly.

Smolov - Second run, Day 6

Mon, 24 Mar 14

Squats: 135x2x5, 205x5, 230x3, 255x2, 285x1, 315x7x5

Pressed for time, so shortened the rest periods and pounded my way through them.

Smolov - Second run, Day 5

Fri, 21 Mar 14

Squats: 45x2x5, 135x5, 215x3, 240x2, 265x1, 295x6x6

Bench: 135x2x5, 145x5, 160x5, 175x5, 195x6x6

Took a vacation day today, had a nice breakfast, chilled for a bit then hit the gym.  Nice, "easy" workout.

Smolov - Second Run, Day 4

Wed, 19 Mar 14

Bench: 135x5, 145x5, 160x5, 175x5, 195x5, 215x3x10

Easy, but like I said, its more important for me to properly execute this lift without butt lift. I have to be flawless at my current level of strength.

Smolov - Second Run, Day 4

Tue, 18 Mar 14

Squats: 45x2x5, 135x5, 225x5, 250x3, 275x2, 305x1, 340x10x3

Man, squats were a lot of work - but not soul crushing. Time limited today so I'll bench heavy tomorrow instead of taking a day off.

Smolov - Second Run, Day 3

Sun, 16 Mar 14

Squats: 45x5, 135x5, 210x5, 235x3, 260x2,  290x1, 320x8x4

Bench: 135x2x5, 150x3, 165x2, 185x1, 205x8x4

Smolov - Second Run, Day 2

Wed, 12 Mar 14

Squat: 135x5, 200x5, 225x3, 245x2, 270x1, 300x7x5
Bench: 125x5, 140x3, 155x2, 170x1, 190x7x5

Hard session, lots and lots of work.  Bench is super easy, but I know better after last time to risk overloading it.  The goal is to get that bench solid.

Smolov - Second Run, Day 1

Mon, 10 Mar 14

Squats: 185x5, 205x3, 225x2, 250x1, 280x6x6

Bench: 115x5, 135x3, 145x2, 160x1, 180x6x6

Diet is over so back into a program. Running Smolov Jr for squats and bench again.  My squat 1RM is 400 lb and bench is 260 lb.

Squats

Sat, 8 Mar 14

Lots of reps: 135x10, 225x10, 265x8, 305x6, 345x4

Diet is done. Down 10  lbs over the month.  220 this am. Going to eat a bit more and let the workouts improve. I'll keep an eye on the scale and try to stay neutral or drop a bit more.

Bench

Fri, 7 Mar 14

Bench: 135x10, 185x8, 225x6, 235x4, 245x2, 255x1, 235x3x5

Good, heavy set.  Arms nice and full.

Bench press work

Tues, 4 Mar 14

Bench off pins (50% height) 135x5, 225x2x5, 275x4, 275x3
Bench: 225x2x5, 235x5, 240x5, 245x5

Benching off the pins took a little time to get used to.  Had to figure out where to get under the bar.  Setup was the safeties were about 50%  of my reach, so lift was off the bottom (about 4" off my chest), and then up to lockout, and back down under control.  Reset and lift.  No bounce, all explosive movement off the bottom.  Bench seemed pretty easy after that lol.

First *real* squat session since the meet.

Mon, 3 Mar 14

Squats: 135x5, 225x5, 275x3, 295x2, 315x1, 320x5x5

Still cutting, but I got psyched up and went to squat.  My legs felt pretty good.  I cleared a lot of crap out of my chest though, phew.  I was really gassed by the time I was done.

Still cutting, bench

Sun, 3 Mar 14

Upped the weight on benches since I was doing well on them, despite having been sick and dieting.  I did a little squat warmup to working weigh, but no real sets - they're tomorrow.  Just not enough in the tank today and I was focusing on bench.

135x2x5, 185x5, 205x5, 215x5, 225x5x5

Squat warmups: 135x5, 185x5, 235x5, 285x3, 305x2, 315x1