Wednesday, December 19, 2018


Weds, 19 Dec 18

Deadlifts: 225x2x5 sumo, 315x5 sumo, 315x2x5 conventional, 365x2x5, 385x1, 405x1, 385x2, 365x5, 315x5. 

I decided to deadlift today since the bench is currently off the menu.  It was nice to see that my deadlift strength has not suffered any, despite not actually training it in some time.  This will likely be my last regular session until the new year as I am off starting Friday.  Tomorrow I will be on the road and Friday will be office festivities.  I plan to hit the gym a few times on vacation and get some full body workout sessions in since time won't really be a factor.

Tuesday, December 18, 2018

Bench (Smolov Week 1)

Tues, 18 Dec 18

Right shoulder is too sore to continue right now.  I'll give it a few weeks over Christmas to heal up, and I'll concentrate on finishing up the squat cycle.  

Monday, December 17, 2018

Squats (Smolov Week 2)

Mon, 17 Dec 18

Squats: 135x5, 225x5, 275x3, 290x7x50

This went pretty well.  I got a little out of breath at the top few sets, but the muscular effort was fine.

Friday, December 14, 2018

Bench (Round 2, Week 1)

Fri, 14 Dec 18

Bench: 135x5, 185x3, 200x8x4
DB Hammer Curls: 30x6x10
DB OHP: 30x6x10
DB Shrugs: 75x4x10

My right shoulder is still a little wonky, but I was able to get through the session.  I won't be benching again until Tuesday, so that will give me some good recovery time.

Wednesday, December 12, 2018

Squats (Smolov Week 2)

Weds, 12 Dec 18

Squats: 135x5, 225x5, 275x6x6

Ugh.  It wasn't hard from a muscular standpoint - but from a aerobic standpoint it was.  Anyhow, I huffed and puffed, but I finished.  To wrap it up, since I wasn't dead yet, I did 3 sets of 20 kettlebell swings.

Tuesday, December 11, 2018

Bench (Round 2 Week 1)

Tues, 11 Dec 18

Bench: 135x5, 155x3, 180x2, 190x7x5
Seated DB hammer curls: 30x7x10
Seated DB OHP: 30x7x10

I did all the work, but my shoulder was definitely being cranky today.  

Friday, December 7, 2018

Squats (End of Smolov week 1)

Fri, 7 Dec 18

Squats: 135x5, 185x5, 225x5, 275x5, 320x10x3

I was off Weds, and had to work out of the office yesterday, so the week got a little messed up.  Despite that, finished off my squats this week no problem.  The gym downstairs picked up some 2.5's and 5's so I can stick to the program as written now.  It probably wasn't a bad idea for me to miss a bench day or two as my right shoulder is complaining a bit.

Tuesday, December 4, 2018

Bench (Smolov Round 2, Week 1)

Tues, 4 Dec 18

Bench: 135x2x5, 155x5, 175x6x6

No problem.  I also supersetted in rope tricep pressdowns, cable curls, and DB shrugs.

Monday, December 3, 2018

Squats (Smolov week 2)

Mon, 3 Dec 18

Squats: 135x2x5, 225x5, 245x3, 265x2, 275x6x6

Gave blood on the weekend, so I was a little short of breath (more than normal) today.  I did make it through though, the muscles were fine.