repost
Wave 2
Week 1
Day 3
Deadlifts-
Warm up
260 x 5
280 x 5
295 x 7
225 x 10
Good Mornings-
115 x 6 x 3 sets
Hanging Leg Raises-
10 x BW x 3
I didn’t do the smolov jr today, i was warming up and everything felt very heavy. Three days was too much for it. I’ll complete the 8x4 tommorow, and find a day to do the 10x3. Chest isn’t sore just don’t want to overtrain it.
The deadlifts felt ok with the back today, i pulled a little bit of a wider stance so I think that helped also.
Smolov Jr.
8 x 4 @ 205
Just making up for what I missed yesterday. Wow, near the end some of these sets felt really heavy. My rest times were low though, usually 3 minutes at the most. Tommorow if I get a good sleep I’ll be doing my 5/3/1 squats and the 10 x 3 bench of smolov Jr.
Wave 2
Week 2
Day 1
Squats-
Warm-up
280 x 3
295 x 3
315 x 9
Stiff legs-
135 x 8
185 x 8
205 x 6
225 x 6
245 x 6
Standing calf raises-
420 x 12
440 x 10
460 x 8
Smolov Jr.
10 x 3 @ 215
The squats felt real good, good depth and fast out of the hole. The smolov on the other hand…that is alot of volume. Especially at that weight. Next week on the benching should be hard. I felt like a real loser using the bench for 10 sets plus warmup ones. Pretty long workout, about 90 minutes of straight iron.
Week 2
Wave 2
Day 2
Smolov Jr.
6 x 6 @ 185
SOHP-
130 x 3
140 x 3
145 x 4
DB Rows-
Triset
90 x 8, 80 x 8, 70 x 8
I should of done the Overhead Press’s before the benching. The benching was easy today and I only took about an average of 2 minute rest breaks. Left me pretty tired for the pressing.
Wave 2
Week 3
Day 3
Deadlifts-
Warmup
280 x 3
295 x 3
315 x 7
Goodmornings-
135 x 6 x 3 sets
Hanging Leg Raises-
BW x 15 x 3 sets
Smolov Jr.
7 x 5 @ 195
Deadlifts were a little stiff in the back, the benching felt really good. Got in the groove of it. So far I am exactly done half the program and I dont notice and wrist of shoulder pains with it.
Wave 2
Week 2
Day 4
Smolov Jr.
8 x 4 @ 210
DB Shrugs-
140 x 7
130 x 8
120 x 10
The benching felt effing heavy today. Maybe just chest getting a little burnt out but there was a few sets i didnt know if I was going to get the 4th one up. Stretched out really good after this and called it a day.
Just 10 mins of HIIT today, 15 of low intensity to get the blood flowing. Tommorow will be
squats, cant wait for week 3 to be over and get to deload.
Smolov Jr.
10 x 3 @ 220
Didnt have much time for anything else today. Just been really busy. Felt hard. Not looking forward to the last day
Wave 2
Week 3
Day 1
Squats-
Warmup
295 x 5
315 x 3
330 x 3
Smolov Jr.
6 x 6 @ 190
Felt good today except for the wrists. Sure feel it in the wrists with this much volume.
Wave 3
Week 3
Day 2
Smolov Jr.
7 x 5 @ 200
SOHP
135 x 5
145 x 3
155 x 3
Wave 3
Week 3
Day 2
Smolov Jr.
7 x 5 @ 200
SOHP
135 x 5
145 x 3
155 x 3
Wave 2
Week 3
Day 3
Deadlifts-
Warmup
295 x 5
315 x 3
330 x 3
225 x 8
135 x 10
Weighted Back Ext’s/ Ball Crunches
45 x 10 x 3 / 12 x 20 x 3
Smolov Jr.
8 x 4 @ 215
I was sweating balls by the end of today, I found an old bottle of ephederine so I am going to use that up. Back is starting to feel better with the deads. I got one more day of the benching, I cant wait for it to be over. I feel stupid using the bench all the time for such long periods.
Wave 2
Week 3
Day 4
Smolov Jr.
10 x 3 @ 225
Squats (for fun)
135 x 15
185 x 10
225 x 8
245 x 6
275 x 5
295 x 3
Finally done the bench program, deload week coming up then try to go for a max attempt. Just did squats for I didn’t ust hog the bench, a full hour of bench press. Glad I wont be using the bench as much for a while. Got a bad pain in my forearm/elbow
Wave 2
Week 4
Day 1
Squats-
135 x 10
155 x 10
175 x 10
195 x 10
215 x 10
Just rode the bike for 10 minutes lightly after
Wave 2
Week 4
Day 2
Bench-
135 x 10
135 x 10
135 x 10
155 x 10
175 x 10
Legs were really sore, high reps yesterday felt bad man
Wave 2
Week 4
Day 3
Deadlifts-
135 x 10
185 x 10
195 x 10
235 x 10
265 x 10
Various ab excercises.
I was really sweating after pulling 265 for 10 reps. My forearms were fried.
Wave 2
Week 4
Day 4
SOHP-
85 x 10
85 x 10
85 x 10
100 x 10
115 x 10
Real good pump after this.
Wave 3
Week 1
Day 1
Squats-
Warmup
270 x 5
290 x 5
305 x 9
Leg Press-
10 plates x 6 x 4 sets
Lying Leg Curls-
120 x 6 x 4 sets
Seated Calf Raise-
90 x 12
140 x 10
180 x 8
Wave 3
Week 1-
Day 2
Bench-
warmup
190 x 5
200 x 5
210 x 8
DP Press (slight incline)-
80 x 6 x 4 sets
DB Rows-
80 x 6 x 3 sets
DB Curls-
50 x 6
45 x 8
40 x 10