3/23/13 Smolov Jr Session 4/12
bench
45 20
95 10
135 5
185 3
200 10x3
all paused, supersetted with 10x5 pullups
did 100 tricep extensions with a light band to see if that would make my elbows feel better. It worked very well
recovery: 20 mins stretching & foam rolling
conditioning: none
no time for squatz, will do tomorrow
3/24/13
squat
45 10
95 5
135 5
190 10, 10
no knee pain at all! I was extra thorough in my warmup and made sure to get a good pump going with TKEs
lying leg curls
3x12 + partials
back ext
50 2x10
good girl/bad girl supersets
4x20/20
abs and seated calf raises
conditioning: none
recovery: none
lol you jelly I can pause squat more than you can squat normally ;)? Just busting your balls, It’s great your knees are getting better. By the way, I’ve responded to your adjustable dumbbell handle question.
YOU ARE 15, EVERYTHING YOU DO IN THE WEIGHT ROOM TRUMPS ME
that being said, everyone here and their mom can probably outsquat me
ty about the db handles, I’ll try the bands once the 100s become a joke, then am thinking of giving 1 arm bb row variations a go.
3/25/13 Smolov Jr Session 5/12
My shoulders felt very fatigued today, I got a massive pump in them even warming up. Luckily the weight was light so it wasn’t a difficulty
bench
45 20
95 10
135 5
175 9, 9, 9, 9 all paused
pullups ss DB shrugs w/ squeeze addatop
+25 3x5, 80 3x15
db curls
40 3x12
3/26/13
conditioning: 40 mins stairmaster
recovery: none
yayy!
Time to buy some 3 meter knee wraps and a quintuple ply canvas squat suit. You won’t be able to feel your knees hurting.
word. I’m going to add that to my description on powerlifting-singles.net. Girl u won’t be able to feel your knees I’ll wrap it so tight. oooh
3/27/13 Smolov Jr Session 6/12
uberbensch
45 20
95 10
135 5
190 5x7 all but one set paused
prone shrugs
135 6x15
might do some more assistance work in the evening
does everyone do setsxreps?
Whether its 3x15x100 or 100x15x3, I always keep the reps by the weight.
palindromes??? I like you but you’re crazy
3/27/13 PM
WG pullups 3x6
cg pulldowns 3x6
smith rows 4x? got too greedy with the weight so this didn’t hit my lats enough
underhand pulldowns 1x12
rear cable raises 4x12ish
pinwheel curls 40 3x10
preacher machine curls until my stretch marks turned red
standing calf raises and hanging leg raises between all these
3/28/13
sumo deadlift
225 3, 3, 3
275 1
300 15 PR I really wanted to hit 15 so I rest paused the shit out of this haha. I finished the set in a about a minute so I’m happy.
back extension
50 3x12
lying leg curls
3x6 this Indian girl and her mom were on the machine next to me talking in Hindi about how cute and jacked I am lol…bish I can hear you. My ass was up in the air and my old warmup pants are kind of tight so I felt like a piece of meat.
leg press
2 pps 10
4 pps 10
6 pps 10, 10
my knee won’t hold up to squatting 2x a week unfortunately, so I’ll hit leg press and maybe lunges/bss to make up the quad work
shrugs
315 50 over the course of a few minutes
3/29/13 Smolov Jr Session 7/12
bench
45 20
95 5
135 5
185 3
200 5x7
no pauses on anything D:
rushed everything today, especially the warmup, and benching suffered. Online it said the gym was closing at 2 (right after my class gets out), but it turns out they are open till 8 today…
rotator cuff stuff
recovery: none -_-
conditioning: 1 hour light on the recumbent bike
300x15!!! could you walk after?
A total of 315X50 shrugs over a few minutes… Shit man, are those clean pulls you are doing ;)?
thanks guys! I felt strong for a minute until I remembered
[quote]browndisaster wrote:
squat
190 10, 10
[/quote]
3/30/13 Smolov Jr Session 8/12
AM
bench
45 20
95 10
135 5
175 3
210 10x3 paused the last rep of each triple
supersetted with
cg neutral pullups
BW 5
+25 10x3
band tricep extension
1x100something
this cures elbow pain srs
DB Rows
100 3x15
exhausting session, I didn’t eat way too much beforehand, but brought water with some gatorade powder which helped me keep my blood sugar up. Tonight at home I’ll do some conditioning, recovery work, and some assistance lifts.
3/30/13
PM
all of this was in a circuit fashion to save time, did 10-20 reps of curls and would match it with everything else
db curls
30 100
rear delts w/ band
100
standing calf raises on step
200
db lateral raises
30 100
swiss ball crunches
100
conditioning: 35 mins light recumbent bike
recovery: none, will get caught up on this tomorrow as the gym is closed
Nah man. You kick my ass at almost anything, but squatting. I’m not even built for squatting either :/. Deadlift has always been my lift… I’ve just neglicted it a lot trying to get my squat up to a decent level.
YOU ARE 15, when I was 15 the only thing I could do well physically was growing a thick mustache
are you planning on competing soon? I’d like to compete before I hit 24 so that I can be in the juniors class
I’ll probably compete sometime in mid 2014. I’ll need to find out about any meets that even happen in Delaware/Maryland.
4/1/13 Smolov Jr Session 9/12
bench
45 40
95 5
135 5
175 3
185 4x9
long pauses on the first set, all else touch and go
supersetted with close grip neutral pullups
25 4x5
then I did a bunch of curls. At this point I realized everyone in the crowded gym was doing curls. 100%. They’re all high school spring breakers, who also would not stop staring when I went for a top set. alpha as fuk / 10