Saturday, March 29, 2014

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.

Wednesday, March 26, 2014

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.

Tuesday, March 25, 2014

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.

Monday, March 24, 2014

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.

Friday, March 21, 2014

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.

Wednesday, March 19, 2014

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.

Tuesday, March 18, 2014

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.

Sunday, March 16, 2014

Smolov - Second Run, Day 3

Sun, 16 Mar 14
Squats: 45x5, 135x5, 210x5, 235x3, 260x2,  290x1, 320x8x4
Bench: 135x2x5, 150x3, 165x2, 185x1, 205x8x4

Wednesday, March 12, 2014

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.

Monday, March 10, 2014

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.

Saturday, March 8, 2014


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.

Friday, March 7, 2014


Fri, 7 Mar 14

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

Good, heavy set.  Arms nice and full.

Tuesday, March 4, 2014

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.

Monday, March 3, 2014

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.

Sunday, March 2, 2014

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