Bench (paused)
260x6
260x6
260x6
260x6
260x6
260x6
Deadlift
375x15
Chest Supported Rows
10 sets of 10
+Abs, face pulls
Bench (paused)
280x5
280x5
280x5
280x5
280x5
280x5
280x5
Felt better than 270 did
Lat Pulldowns
10 sets of 10
+Face Pulls
Very good day
Pause Squat
365x12
315x12
305x12
295x12
285x12
275x12
265x12
255x12
245x12
235x12
Snatch Grip Rack Pulls
405x7
315x5
315x5
315x5
315x5
+Cardio
Bench (mostly paused)
295x4
295x4
295x4
295x4
295x4
295x4
295x4
295x4
Chest Supported Rows
10 sets of 10
+Face pulls
Nice job on the squats and rack pulls.
1 Like
Thanks man, I was aiming at 405 for a while. I’ll be going lighter on the rack pulls in the coming weeks because the bench sets are a bit tougher the day after
Pause Squat
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Cardio
Bench (paused)
315x3
Felt like garbage
310x1(ish)
Pretty much got stapled
Unfortunately, it looks like I won’t be able to recover enough in between days to finish this Smolov cycle. Pretty humbling tbh. Deloading upper body next week and then I’ll figure out what to do from there. For the rest of the day I just did pump stuff
Close Grip Bench
135x10
135x10
135x10
135x10
135x10
Close Grip Row
135x10
135x10
135x10
135x10
135x10
+Chest supported rows, dip machine, face pulls, cable tricep pushdowns and cable curls
Damn that sucks. I have always heard smolov was brutal.
It happens, I think I feasibly could’ve kept going if I had been more conditioned to lower reps beforehand but jumping into it from top sets of 10 was too much to adapt to. Just glad I can walk away without a major injury
That’s is a good point. Better that than tearing something.
1 Like
Deadlift
385x5
Lower back was getting strained, gonna deload lower body next week too and build back up
Pause Squat
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
+Cardio
Decided to start a decently long cut to 220-230 for the sake of my sanity, planning on working the higher rep ranges again and also focusing on close grip upper body variations and then going back focusing on normal width bench/rows again
Close Grip Bench
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
Bench (paused)
135x20
135x20
Close Grip Row
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
Wider Grip Row
135x20
135x20
+Dip machine, lat pulldowns, cable tricep pushdowns, cable curls, face pulls (all for x20s)
Lookin forward to the finished cut pictures! Gonna look pretty good!
1 Like
Here’s where I am currently @ 249 morning weight
I’ll update every 10 pounds or so
Pause Squat
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
Squat
135x20
135x20
Snatch Grip Rack Pulls
225x10
225x10
225x10
225x10
225x10
+Abs, cardio
1 Like
Close Grip Bench
140x20
140x20
140x20
140x20
140x20
140x20
140x20
140x20
140x20
140x20
Close Grip Row
140x20
140x20
140x20
140x20
140x20
140x20
140x20
140x20
140x20
140x20
+Dip machine, chest support rows, face pulls
Looking swole man.
Thanks man, I’m pretty happy with how this bulk went but being this heavy gets a bit uncomfortable at times
Pause Squat
190x20
190x20
190x20
190x20
190x20
190x20
Squat
135x20
135x20
135x20
135x20
135x20
135x20
+Abs, cardio
Close Grip Bench
145x20
145x20
145x20
145x20
145x20
145x20
145x20
145x20
Bench
135x20
135x20
135x20
135x20
Close Grip Row
145x20
145x20
145x20
145x20
145x20
145x20
145x20
145x20
Barbell Row
135x20
135x20
135x20
135x20
+Face pulls
Deadlift
225x20
185x20
185x20
185x20
185x20
Squat
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
+Cardio
Close Grip Bench
150x20
150x20
150x20
150x20
150x20
150x20
150x20
150x20
150x20
150x20
Bench
140x20
140x20
Close Grip Row
150x20
150x20
150x20
150x20
150x20
150x20
150x20
150x20
150x20
150x20
Barbell Row
140x20
140x20
+Dip machine, chest supported rows, face pulls