Thursday, July 29 2010:
Speed Squat -
135x5
185x5
225x5
245x2x8
Speed Deadlift -
135x5
225x5
315x3
335x1x8
Zercher Carries (around 20 feet, there and back) -
135x1
225x1
315x2
Abs -
10 (stopped, spine hurt)
Friday, July 30 2010:
Speed Bench -
Doubled minis + bar: 5
Doubled minis + 135: 9 sets of 3
Chest Supported Rows -
45x10
90x5x3
Barbell Curls -
65x10x4
Monday, August 2 2010:
Romanian Deadlift -
135x5
225x5
315x5
365x3
405x12
Zercher Squat -
135x5
185x5
225x5
275x3
315x3
Fat Bar Grip -
Bar x 8 seconds
135 x 8 seconds
185 x 8 seconds
225 x 8 seconds
245 x 4 seconds
Wednesday, August 4 2010:
1 Board Press - I’m changing my grip for benching to what was my “wide grip.” It works a shit ton better.
135x5
185x5
225x4
275x1
315x1 (This is the easiest 315 has ever felt. New grip = awesome idea. Thanks Mike.)
335x1
345x1
Savickas Overhead Press -
Bar x10
65x10
95x10
115x5
135x5
Bradford Press -
100x10x4
Barbell Rows -
135x5
155x5
175x5
185x5
Friday, August 6 2010:
Speed Squat -
135x5
185x5
200 + 60 lbs of chain: 8 sets of 2, last 2 sets add belt
Speed Deadlift -
135x5
225x5
315 + 60 lbs of chain: 8 sets of 1, last 4 sets add belt
Glute/Ham Raises -
3 sets of 10
Saturday, August 7 2010:
Speed Bench -
Monster Minis + Bar: 2 sets of 10
MM + 135: 6 sets of 3
MM + 155: 3 sets of 3
Incline DB Press -
50x5
70x5
90x6x3
20 lb Pullups -
3 sets of 8
Chest Supported Rows -
45x10
90x5
115x5
Barbell Curls -
65x10
85x8x3
Monday, August 9th 2010:
Squat -
135x5
185x5
225x5
225 + 120 lbs of chain x 3
315 + 120 lbs of chain x 3
335 + 120 lbs of chain x 1
355 + 120 lbs of chain x 1
375 + 120 lbs of chain x 1
405 + 120 lbs of chain x F
Fat Bar Grip -
Bar x 8 seconds
135 x 8 seconds
185 x 8 seconds
225 x 8 seconds
235 x 8 seconds
Farmers Walk (50 ft) -
270x2
450x4
Tire Flip (300 lbs) -
11 flips in 45 seconds
Wednesday, August 11 2010:
Incline Press -
135x5
185x3
225x1
255x1
275x1 (Went much smoother than my 275 last time I did incline press)
285xF (May have got this if I had a lift off)
Savickas Overhead Press -
Bar x5
95x5
115x5
135x3x2
Bradford Press -
95x5
115x5
Barbell Rows -
135x5
225x5
245x5
Pulldown Abs -
Green band: 3 sets of 20
Friday, August 13 2010:
Speed Squat -
135x5
185x5
185 + 100 lbs of chain: 8 sets of 2
Speed Deadlift -
135x5
225x5
275 + 80 lbs of chain: 4 sets of 1
295 + 80 lbs of chain: 4 sets of 1 (Very fast)
Sunday, August 15 2010:
Speed Bench -
135x10
135 + 80 lbs of chain: 3 sets of 3
155 + 80 lbs of chain: 6 sets of 3
Incline Bench -
135x5
155x5
185x6x4
Barbell Curls -
95x10
115x5
135x5x2
Monday, August 16 2010:
Safety Bar Squats -
Bar x10x2
135x5
185x5
275x3
315x3
345x3
365x3 (The fist rep went slow, then the last two went from a squat to a good morning with my arms flailing out in front of me. LOOK NO HANDS LOLZ)
Good Mornings -
135x5
185x5
225x3
275x3
Fat Bar Grip -
Bar x 8 seconds
135 x 8 seconds
185 x 8 seconds
225 x 8 seconds
245 x 8 seconds (+4 second PR)
Glute/Ham Raises -
2 sets of 10
Wednesday, August 18 2010:
Bench -
135x5
185x5
225x3
275x1
315x1 (This was slow for some reason…should have stopped here.)
345xF (Maxed out a week ahead of scheduel since I’m working 2 jobs all next week. Bad idea.)
Bradford Press -
95x5
115x5
135x5x3
DB Rows -
115x10
165x6x3
Pull Ups -
20 (Easy PR)
Friday, August 20 2010:
Speed Squat -
135x5
185x5
185 + 100 lbs of chain: 8 sets of 2
Speed Deadlift -
135x5
225x5
275 + 80 lbs of chain: 2 sets of 1 (FAST)
315 + 80 lbs of chain: 6 sets of 1 (ULTRA FAST 666)
Glute/Ham Raises -
4 sets of 10
Sunday, August 22 2010:
Speed Bench -
135x5
135 + 80 lbs of chain: 3 sets of 3
155 + 80 lbs of chain: 3 sets of 3
165 + 80 lbs of chain: 3 sets of 3
Steep Incline Press -
135x5
185x8x4
Barbell Curls -
95x8x4
Monday, August 23, 2010:
Started the day with 5.5 hours of a demolition job with my dad. This sucked.
Deadlift -
135x5
225x5
315x3
405x1
455x1
505x1 (slow)
535x1 (PR)
[video]1828[/video]
Wednesday, August 25 2010:
Close Grip Bench -
135x5
185x5
225x3
245x3
275x3 (Hard)
300x1 (Easy)
315x1 (ok)
Savickas Overhead Press -
95x5
115x5
135x5
Bradford Press -
95x5
115x5
135x5
DB Rows -
115x10 (Stopped here, back still trashed from Monday)
Friday, August 27 2010:
Speed Squat -
135x5
185x5
225x2x8
Speed Deadlift -
135x5
135 + doubled minis: 1 set of 1
185 + doubled minis: 2 sets of 1
225 + doubled minis: 2 sets of 1
275 + doubled minis: 3 sets of 1
Saturday, August 28 2010:
Speed Bench -
Monster minis x 5
135 + monster minis: 2 sets of 3
155 + monster minis: 4 sets of 3
165 + monster minis: 3 sets of 3
Incline DB Press -
50x5
70x5
90x6x3
Chest Supported Rows -
45x5
90x8x2
Barbell Curls -
95x8x4
Monday, August 30 2010: First day of Smolov
Squat -
Bar x5
135x5
225x5
315x9x4
Holy shit. On paper this didn’t look too bad. Despite this, I almost shit my pants on the last rep and had a lot of trouble getting up and down stairs for the rest of the day. This is going to be an awesome 4 weeks.
Tuesday, August 31 2010:
Bench Press - (shouldn’t have maxed out again on this, but who cares)
135x5
185x3
225x3
275x1
315x1
345xF (Close. I’ll max on bench sometime after Smolov)
Incline Press -
135x5
225x6x3