Wednesday, September 1 2010:
Squat -
135x5
225x5
335x7x5
Torture.
Friday, September 3 2010:
Squat -
135x5
225x5
355x5x7
Saturday, September 4 2010:
Squat -
135x5
225x3
315x3
375x3x10
The first set of 5 went well, then the next 4 were really a set of 2 then a set of 1. I bombed out a couple times and re racked it a couple. The last set was 3 sets of 1; back was pretty much shot and I was bleeding a little from the belt. The bar and belt stung like a bitch, plus I couldn’t get enough breath for those 3rd reps. I’ll have to lower the one rep max calculations for the next 2 weeks.
Sunday, September 5 2010: Glamor day.
Tricep Pushdowns -
70x10
85x8
100x8x5
85x8
70x10
Barbell Curls -
95x5
135x8x3
95x5
Pullups -
20
Hammer Curls -
50x8x3
Abs -
2 sets of 10
Monday, September 6 2010:
Squat -
135x5
225x5
325x9x4
Wednesday, September 8 2010:
Squat -
135x5
225x5
355x7x5
Thursday, September 9 2010:
Floor Press -
135x5
225x5
275x3
315x3
335x2
Savickas Overhead Press -
95x5
115x5
135x5
Bradford Press -
135x5
Friday, September 10 2010:
Squat -
135x5
225x5
365x5x7
Saturday, September 11 2010: This workout is dedicated to America and kicking terrorist ass.
Squat -
135x5
225x5
315x1
385x3x10
Monday, September 13 2010:
Squat -
135x5
225x5
335x9x4
Speed Bench -
Monster Minis + Bar: 5
MM + 135: 3 sets of 3
MM + 155: 3 sets of 3
MM + 175: 3 sets of 3
Barbell Curls -
95x5
135x5
95x8x3
Tricep Pushdowns -
70x5
85x5x3
Wednesday, September 15 2010:
Squat -
135x5
225x5
315x1
365x7x5
dude your a beast. I failed miserably today
Thursday, September 16 2010:
2 Board Press -
135x5
185x5
225x5
275x1
315x1
335x1
355x1
365x1
375xF
Overhead Press -
135x5
155x5
185x3
225xF (Sucked)
Pull Ups -
10, 10
Friday, September 17 2010:
Squat -
135x5
225x5
315x1
375x5x7
Saturday, September 18 2010:
Squat -
135x5
225x5
315x1
365x1
405x3x10
Sunday, September 19 2010:
Tricep Pushdowns -
70x10
85x8x5
Barbell Curls -
95x8
115x8x5
Skull Crushers -
70x8x3
Hammer Curls -
50x10
60x8x3
Abs -
3 sets of 10
Tuesday, September 21 2010:
Squat -
135x5
225x5
315x3x3
Wednesday, September 22 2010:
Strict Close Grip Bench - Just wanted to do something that wasn’t completely useless but not too tiring today. I focused a lot on form/keep my elbows tucked in.
135x5
185x5
225x5
275x3
315x1 (Failed on rep 2)
335xF
Friday, September 24 2010: End result of Smolov.
Squat -
135x5
225x5
315x1
365x1
405x1
445x1
475x1 (25 lb PR!)
485xF
[video]1854[/video]
Monday, September 27 2010:
Strict Z-bar Curls -
65x10
85x5x3
65x10
Tricep Pushdowns -
70x10
85x8x3
70x10
Hammer Curls -
55x8
Abs -
2 sets of 20