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Wednesday 12/14/2016
Smolov Jr. W2, D1
Bench: Rx=220x6x6
220x6x6 last set @7
Added 10 lbs from week 1
Tomorrow is supposed to be singles on squats. Back feeling rough so hopefully I'm on track tomorrow. If not, that's another sign I need to back off on DL intensity.
Thursday 12/15/2016
Squat:
430x1x3 Last rep @8.5 These were hard but didn't feel terrible despite setting a difficult 3RM on DL 4 days ago.
390x2,2,3 I'm not sure if this is enough volume. Let's see how I progress on the next few cycles.
DB Rows:
135's x 8x2
140's x 8
Meant to do chins today but forgot and rowed. Out of time.
Saturday 12/17/2016
Not able to lift yesterday due to life, so this workout was postponed a day unintentionally.
Smolov Jr. Week 2, Day 2
Bench: Rx=235x5x7
235x5x6
235x7@8.5
Looks like my Smolov Jr cycle and standard 5/3/1 cycle are going to match up fairly well in order to test maxes at the end of the first week of January. So might do a mock meet around January 7th.
Monday 12/19/2016
Lots of excuses going into today's workout. Worked an 18 hour shift yesterday starting at 7 am and finished up at 2 am this morning. Exhausted, only got 6 hours of lousy sleep, then took a short nap. Only thing I ate was a piece of toast and a protein shake all day before lifting around 3:30. But strength doesn't care so:
Squat: Rx=390x1x3
w/u to 315x1x3. I had a feeling I would need a lot of warmups. First rep felt like death. 2nd rep felt ok. 3rd rep finally felt snappy
365x1
390x1x3
No back off work
Bench: Smolov Jr. W2 D3 Rx=250x4x8
250x4x7
250x5@9
Deadlift: Rx=495-510x1x3
495x1x3 I was happy with this result considering the circumstances.
No back off work here either but I was pleased with the workout overall. Time to get my recovery on and get ready for a new squat 3x5 PR next session.
I don't like you. I don't like how much you lift. And, I especially don't like you using my name.
In any case, very solid lifting, I'll be looking in here for sure!
I was going to claim it was my name first, but your join date is sooner, and you are really really old so that doesn't help either. :)Quote:
Originally Posted by Bcharles123
Wednesday 12/21/2016
Smolov Jr. Week 2, Day 4
Bench: Rx=265x3x10
265x3x10 All reps @ RPE9.5 or higher. First very tough workout of the program. After the first few sets, I didn't think I was going to be able to complete ten sets. Ended up with 6 minutes rest for the last few sets. Felt a little unrecovered for the first time. Chest is very fatigued, and I feel like I may need more than two days off before starting week 3. If so, I'll take off as many days as I feel I need.
Yesterday was my twins' birthday so took an extra day off.
Saturday 12/24/2016
Squat:
395x5 Pretty certain this would not have gone for sets across, so dropped weight and added a set for volume. Might have to just progress the top set here, even though I intended to push for sets across until I failed.
365x5x3
Bench: Smolov Jr. Week 3, Day 1 Rx=230x6x6
230x6x5 another ten pound jump this week, so far anyway.
230x8@8.5 two extra reps with some in the tank.
My kid's doing the Smolov jr. bench and is trying to get me to do it too. I'm not sure how it will work for an older lifter but will watch your log to see how you make out.
I'm going to try to provide some feedback on my thread in programming as far as how my bench progresses AFTER finishing the program. One of the pitfalls I have read about after doing Smolov is lack of progress after dropping to lower volume and lower frequency(i.e. sane programming). Although my stretch goal was to shoot for a 15 lb increase, I'll be disappointed if I don't hit that. Given my progress on bench so far this year, I would probably have gone up 10 lbs without doing Smolov by the time I test. Current 1RM is 300 which I did on 9/28.Quote:
Originally Posted by skid
