Sunday Night
Back Squat 100x3, 145x3, 165x3, 187.5x4, 200x5, 200x5, 200x3 (failed to complete 5), then failed outright on 200kg.
Dips 4x10 @20kg, 8@ 20kg dropset to 2 x BW
Monday
Bench Press 3x3 (2 board) @70kg
Bench Press 5x10 @70kg
Playing with numbers for next prog:
Pullovers (42kg) x8
Muscle Snatch (40kg) x8
BOR (70kg) x8
Ok, so Smolov is kicking my ass now. Second time I just could not complete the session!
Back Squat 85x5, 132.5x3, 155x3, 175x3, 200x2 (failed on 3rd), 200x1, 200x1, 200x1, 200x1 into 170x2 into 120x8 into 70x10 (drop set)
Rear Delt Cable Flye 3x10
That should have been 200x5)x5. No energy and drive for squats tonight. Left knee crippling me (Biceps Femoris and Calves tight) and general soreness from the last 200x5!
Considering taking a few days off squats before knocking the 210kg sets up!
This afternoon…
Back Squat 20x5, 82.5x3, 132.5x3, 155x3, 175x3, 210x3, 210x2, 210x1
OHP 40x5, 50x5, 60x5, 70x3, 80x3, 90x4
Weighted Pull Ups (10kg) 7,7,6,6,4,5
Monday
Back Squat 20x5, 60x5, 145x3, 165x3, 187.5x3, 210x3, 210x3, 210x1, 210x1
Dips 5x10 @20kg
Wednesday
Back Squat 20x5, 60x5, 90x3, 155x3, 175x3, 200x5, 200x5, 200x3, 200x2, 200x2
Bench Press 60x5, 80x4, 100x6, 100x6, 100x6, 100x6, 100x5, 100x5
I have three more Smolov sessions left (squats). I am doing a trial week on Smolov Jr Bench, before starting the following plan:
4 Weeks Smolov Jr, with squats 3 x week (Heavy 5x5, Medium 2x20, Speed 10x3). Accessory exercises. Starting to re-introduce deadlifting.
Then moving onto a hybrid program to start to include some more endurance work but sustaining strength - Squat, Bench, Dead. No more OHP.
Took another beating yesterday.
Bench Press 20x5, 60x5, 80x3, 105x5 )x7
Squats 20x5, 70x4, 100x3, 155x3, 175x3, 210x3, 210x2, 210x1
Tonight’s session. Actually felt stronger on the bench.
Bench Press 60x5, 80x5, 112.5x4)x8
DB Pullovers 36x8)x4
Muscle Snatch 20x5, 40x8)x4
Wednesday’s session
Bench Press 5x60, 3x100, 3x120, 3x120, 3x120, 2x120, 1x120, 3x115, 3x100, 3x100
Cable Curls 4x8 @30kg
Last night?s session
Back Squat 20x5, 20x5, 60x3, 100x2, 140x1, 160x1, 187.5x1, 220x1, 230x1, 235x1
HLR 5x10
Weds
Bench 60x5, 100x3, 120x3, 120x3, 120x3, 120x2, 120x1, 100x5, 100x3
Curls 4x8 @30kg
Last nightâ??s session
Back Squat 20x5, 20x5, 60x3, 100x2, 140x1, 160x1, 187.5x1, 220x1, 230x1, 235x1
HLR 5x10
Monday Night
Deadlift 87x5, 100x3, 145x2, 180x1, 200x1, 230x1 (all no straps) failed at 240kg. In hindsight I should have probably warmed up a bit heavier then gone straight from 210-220kg to 240kg and not wasted energy on 230.
Bench Press 60x6, 80x4, 110x6, 110x6, 110x6, 110x5.
Muscle Snatch 4x8 @40kg
Had a few weeks away on a course, during which time I kept up some bench, squats and deadlifts; didn’t follow a program as such, however, as there was no certainty over which days I could train. Back in now.
Last night’s session
A Deadlift 60x5, 100x5, 120x3, 140x5, 160x5, 180x10
B Kroc Row 4x10/10 @26kg
C1 Press Ups x 25
C2 Sit Ups x 32
C3 Chin Ups x10 ) circuit x3
Wednesday’s session
A Squats 80x5, 100x5, 120x3, 150x3, 170x3, 200x1
B Walking Lunges 4x20 @40kg
C Bear Complex (1,2,3,4,5) @50kg
D RDL 4x10 @50kg
Friday
A Bench Press 55x5, 65x5, 80x3, 95x3, 110x3, 120x3
B KB Press 4x8 @24kg
C Medicine Ball Slam / Squat Jump Tabata x 1
D Incline Bench Press 4x10 @40kg
Sunday
A Deadlift 70x5, 90x5, 130x3, 150x3, 170x3, 205x1
B Kroc Row 4x10 @24kg
C1 Press Ups x25
C2 Sit Ups x32
C3 Chin Ups xFail ) x 3.5 rounds, chin ups were 13, 9, 7, 5
D Pull Ups 3x4
E Rear Delt Flye 3x10 @2kg
Monday
A Back Squat 85x5, 110x5, 130x3, 140x5,160x3, 185x3, 200x2
B KB Walking Lunges 4x20 @2x20kg
C Bear Complex (Deadlift, PClean, FSquat, OHP, BSquat) 1, 2, 3, 4, 5 @60kg
D RDL 4x8 @50kg
Tuesday
A Bench Press 65x5, 80x5, 95x3, 105x5, 115x3, 130xFAIL, 127.5x1
B Incline DB Bench Press 4x10 @24kg
C KB Press (Single) 4x10 @24kg (strict)
D1 Medicine Ball Slam x15
D2 Squat Jump x15 )x4 rounds
Thursday
A Deadlift 85x5, 120x5, 140x3, 160x5, 185x3, 205x3, 220xFAIL
B Kroc Row 4x10 @24kg
C1 Press Ups x25, x25, x25, x19
C2 Sit Ups x32, x32, x32, x28
C3 Chin Ups x13, x10, x9, x6
D Pull Downs 3x10 (15, 18, 40)
Monday
A Squats 65x5, 65x5, 85x5, 85x5, 110x3, 110x3
B Walking Lunges (KB Front Rack) 4x20 @40kg (2x20kg KB)
C Bear Complex 1,2,3,4,5 @60kg
D BB RDL 4x8
Tuesday (19th)
A Bench Press 50x5, 60x5, 70x3, 75x5, 85x5, 95x8, 105x5
B Incline DB Bench Press 4x10 @28kg DBs
C KB Press 2x10 @28kg, 2x10 @24kg
C Slam / Jump Tabata
Wednesday (20th)
A Deadlift Deload 80x5, 90x5, 100x5 )x2
B Kroc Row 4x10 @28kg
C1 Press Ups x25
C2 Sit Ups x32
C3 Pull Ups xFail (10, 9, 7, 7) ]x4
Tuesday (25th)
A Squat 77.5x5, 95x5, 115x3, 120x5, 145x5, 155x10, 175x5
B Walking Lunges 4x20 (2x20kg KB)
C Bear Complex 60kg
D RDL 4x10 @50kg
Thursday (26th)
A Bench Press 50x5, 60x5, 70x3, 75x5, 85x5, 95x8, 105x5
B Incline DB Bench Press 4x10 @28kg DBs
C KB Press 2x10 @28kg, 2x10 @24kg
C Slam / Jump Tabata
Sunday (30th)
A Deadlift 85x5, 110x5, 120x3, 130x5, 150x5, 170x10, 177.5x5
B Kroc Row 4x10 @28kg
2min Press Ups = 65
2min Sit Ups = 85
Chin Ups =14
Monday (31st)
4mile Run (XC)
Tuesday 1 Sep
A Back Squat 5x45, 5x75, 3x110, 3x135, 3x155, 5x172.5
B KB Walking Lunge 4x20 @2x20kg
C Bear Complex 60kg 1,3,5,3,1
D KB Single Leg RDL 1x8 @12kg, 1x8 @16kg
Wednesday 2 Sep
A Bench Press 5x50, 5x60, 3x70, 3x82, 3x95, 6x105, 3x115
B DB Incline Bench Press 10x30, 10x30, 10x30, 10x30
C KB Press 10x28, 10x24, 10x24, 10x24
D1 Med Ball Slam x20
D2 RKC Plank 20sec
x4 (10sec rests)
Thursday 3 Sep
A Deadlift 85x5, 110x5, 130x3, 150x3, 170x3, 195x3
B Kroc Row 10x30, 10x30, 10x30, 10x30
C1 Press Ups x32)x3
C2 Sits Ups x41)x3
C3 Chin Ups 13, 10, 9, 6
Saturday
Loaded March 8miles with 37lbs in 100min
Monday
A Back Squat 75x5, 95x5, 115x3, 145x5, 162.5x3, 182.5x3, 200x1
B KB Walking Lunges 24x20, 24x20, 24x20, 24x20
C Bear Complex 5,4,3,2,1 @60kg
D KB Single Leg RDL 2x8 @24kg
Last Night
A Bench Press 5x50, 5x60, 3x70, 5x95, 3x105, 3x115, 2x125
B DB Incline Bench Press 10x32, 10x32, 10x32, 10x32
C DB Shoulder Press 12x8kg, 10x10kg, 8x12kg, 6x14kg
D Lat Raise x20 @4kg DBs
E1 Med Ball Slam x20s
E2 RKC Plank 20sec
x4 (10sec rests)
Friday Night’s Session
A Deadlift 77x5, 95x5, 115x3, 145x5, 164x3, 182x2, 220x1
B Kroc Row 4x10 @32kg
C1 Press Ups x32
C2 Sit Ups x40
C3 Chin Ups 12, 7, 6, 5 )x3.25
Last nights session
A Squats 70x5, 70x5, 90x5, 90x5, 110x5, 110x5
B Baby Bear Complex (Deadlift, Power Clean, Push Press, Back Squat) 3,3,3,3 @60kg, 3@80kg
C Walking Lunges 4x20 @2x24kg KBs
D Calf Raises on 45 degree Leg Press 4x12 (1242) (30sec hold on last set)