ok so the plan is to run smolov jr into the surovetsky bench cycle
smolov jr and the first part of the surovetsky cycle are going to be done with my feet up.
starting max: 285
starting weight: 176
goal max with feet up: 305
goal max at the end of cycle: 345
let the games begin.
smolov jr Day 1
plyo push ups
4x3
tricep pushdowns
40 reps+
bench
barx5
135x5
185x3
195x6x6
rows
4x6
curls
3x10
Smolov Jr day 2
Plyo push ups
4x3
Bench
barx20
135x3
185x1
215x7x5
I wasnt moving these as fast as I should have, but my elbows Werent exploding. So that’s a plus
smolov jr day 3
feet up bench
135x10
225x8x4
kinda tough. no assistance work. the gym was way too busy and I wasn’t feeling it.
smolov jr day 4
feet up bench
barx3
135x3
185x3
225x1
240x7x3
240x2
started missing on my 8th set. my tri’s were just done from the volume.
rows
3x6
curls
today was ridiculous
i took enough pre workout to kill a horse
SKWATT
barx3
95x3
135x3
185x3
225x1
275x1
315x1
335x1 solid. back to where I was this time last year lolololollolololol
Coan Philipi week 2
sumo deadlift
135x1
225x1
315x1
365x2
conv deads
295x5x3
smolov jr week 2 day 1
feet up bench
barx5
135x5
205x6x6
bench felt a lot better than it did yesterday. moved my grip out to middle/ring finger on the rings
smolov jr week 2 day 2
feet up bench
barx5
135x8
185x4
225x7x5
and then i didn’t feel like doing anything else
smolov jr week 2 day 3
feet up bench press
135x3
185x3
225x1
235x8x4
completely dominated it today. felt really strong. especially since the last time I did this i started missing at the 7th or 8th set for triples
shrugs
135x8
225x8
315x3x15
315x20
i actually felt good today
bw was 176 today
Looking good! How do you like those plyo push-ups? I’ve never done Smolov. Does the program specifically call for them or are you including them on your own?
[quote]CMdad wrote:
Looking good! How do you like those plyo push-ups? I’ve never done Smolov. Does the program specifically call for them or are you including them on your own? [/quote]
no the program doesn’t call for them. I just wanted to see if they would do anything.
I just do them by doing a push up and pushing off the ground as hard as I can.
smolov jr week 2 day 4
feet up bench
barx5
135x5
185x3
225x1
245x8x3
All of these felt strong, I just didn’t feel like doing the last two sets.
squatted with some lighter weights for shits and giggles.
Surovetsky week 1 day 1
squat
barx10
135x3
185x3
225x3
245x1
255x4x4
rack pulls
315x3x3
Switching to the Surovetsky squat/deadlift program. I really need to bring up my squat/deadlift and I think this is the way to do it.
Also I’m terrible at squatting for anything more than a double. Thought I was going to puke the whole time I trainined.
feet flat benching today
barx5
135x5
230x4x3
bar was flyiiinnng. Twas awesome. I’m gonna hit a max on saturday or sunday.
might have an opportunity to go to the next learn to train. i be so excite
[quote]budreiser wrote:
bar was flyiiinnng. Twas awesome.[/quote]
Go ahead and give the bar a little toss up into the air and catch it 
[quote]csulli wrote:
[quote]budreiser wrote:
bar was flyiiinnng. Twas awesome.[/quote]
Go ahead and give the bar a little toss up into the air and catch it ;)[/quote]
if I don’t post tomorrow, its because a bar smashed my face.
shitty fucking benching
barx5
135x3
185x1
225x1
275x1
315x0
AS day 1
feet up bench
225x3
250x3
225x2x3
long pause
205x2x4
tri pushdowns
3x10
curls
30’sx3x10
elbows out extensions
2x20
Squats
barx5
135x6
185x5
225x4
275x3
315x2x1
235x3x5
rows
185x3x6
185x20
solid. I’m a lot better at squatting for singles and doubles than I am for anything more than that.
probably going to learn to train im so excited.