9/3/13
Max 365
Age 19
5’9.5 169.2 lbs
Trying smolov because I had great progress using smolov jr for my front squat going from 280 to 315 in 3 weeks. Just finished sheiko, and I didn’t get the results I was hoping 245 bench and missed 425 deadlift about an inch from lockout
9/3/13
3x8 235
1x5 255
2x2 275
1x1 290
Starting this introductory microcycle I was not used to the volume, mostly the amount of reps. Haven’t done an 8 plus set all year. Achieved all reps and sets and did ohp and chins.
9/4/13
*same workout as 9/3.
Felt a lot easier than yesterday. Paused the 2x2 at 275 and 1x1 at 290. Wasn’t sweating nearly as much as yesterday. After the squats did a couple sets of leg raises with 30 lbs.
9/5
4x5 255
1x3 275
2x2 290
1x1 330
Left the gym after squatting. This was way more difficult than the last two days, the 4x5 was pretty taxing, and everything after felt kinda heavy. I managed to hit all reps of all sets while probably never going over an rpe 8.5 or so. I belted up on 275, which I was inintially planning on doing completely raw. I think my core strength is lacking pretty bad. Left the gym with my shoulders(rear delts in particular) absolutely thrashed.
My last squat pr of 365. hope to get 405 after base cycle
9/6
Bench press (531)
145 lbs/66 kgx3
165 lbs/75 kgx3
190 lbs/ 86.3 kgx9
DB Incline press
worked up to 2x6 with 75s
smolov lunges
3x8 with 50s DB to stretch dem thighs nomsayin.
Did this workout in about 40 min
9/7
Bulgarian lunges
3x8(each leg) with 40’s
Decline situps
3x10 with 35lbs
Standing cable crunches
Box jumps
1st week of smolov done. Still thinking if I should run smolov jr for my bench, at the same time as the base mesocycle for my squats.
9/10
Smolov squats last week of intro!
2x2 310 first set beltless
OHP
90 x5
100 x5
115x9
*joker 120 x5
superset w/ pullups Bw x 6
DB Incline press with neutral grip
2x8 65’s
9/12
skwwatz
warmups
135x5
185x3
225x3
275x2
295x1
work sets for smolov
did 310x3 felt easy I’ll be doing 310x5 on Friday used a belt starting on 295.
This workout felt a lot better because I got some pks for my long lasting calf pain.
Hanging leg raises with 35lbd dumbbell
3x10
Box jumps I don’t know the height, did 3x3 fast and explosive
9/14
squat warmups
135x5
185x3
225x3
275x2
295x1 added belt
310x5 easy
DB incline
worked up to 80s for 2x5 not counting the initial rep. never done that before 
Dips
3x6 with 45lb plate
cable rows
3x6 with 160
calf felt like shit at the end of the workout. I’m fuarking ready to start the base! I’m doing smolov jr for bench as well.
Tuesday is scheduled as 4x9 with 255 on squats and 6x6 with 170 on bench
9/17
Started the base today
squats 4x9 with 255 did it beltless, but I took long rest periods due to lack of conditioning. pretty sure I haven’t done a set of 9 on squats all year haha.
Moved on to bench 6x6 with 170. Felt heavier than 170 should feel. But got through them anyway.
Did some facepulls in between sets of bench, then did 2x8 pullups. Finised in about 50 minutes.
9/19
squats
135x5
185x3
225x2
*275 5 sets of 7 reps beltless
Bench
barx5
115x5
155x3
*185 7 sets of 5
Did some sets of facepulls between bench
Only had one hour of sleep last night, stayed up playing gta 5 hhaha, but I feel like I crushed the squats. Felt a little fatigue on the bench though. Finished this session in les than an hour, and trained in Tempe for a change
9/21
squats 7x5 with 290
Bench 8x4 with 195
only did 5x5 on squats because my calf was destroyed. Forgot to take my pain killers. Finished the benching no problem
9/22
squats 10x3 with 310
bench 10x3 with 205
Nothing too hard here took my pks before squatting
9/24
squats
135x5
185x4
225x2
4x9 with 275
bench
barx5
115x3
155x3
6x6 with 180
upright rows 8-10 reps with 50-60 lbs
Pretty easy workout didn’t use a belt on the squats, but it felt like cardio with all the reps. benching went fine, still trying to keep my elbows tucked a little more and hit the lower part of my chest. Took pain killers before going to the gym to help the calf pain when squatting.
9/26
squats
135x5
185x3
225x2
275x1paused
working sets*
5x7 with 295
Bench
barx5
135x5
working sets*
7x5 with 190
The squatting was super awkward today because I squatted in a different part of the gym where the rack faced another rack, so it was like looking right at other people while squatting. I had to throw on a belt starting on the second set. The last 2 sets were significantly easier than the rest. Benching went fine.
9/28
squats
135x5
185x3
225x3
275x1 paused
*working
7x5 310
Bench
barx5
135x5
185x3
*working
8x4 205
chins 4x5 Bw
facepulls
9/29
Squats
135x5
185x3
225x2
275x1
295x1
*working
10x3 330
Didn’t have time to bench, going to bench 10 x3 with 215 tomorrow
These squats destroyed me. I only got through them by lying to myself, thinking I was only going to do 7 sets. After the 7th set I told myself only 3 more. I tried to hype myself up by using the Layne Norton walk lol, it actually worked, making the last few sets feel easier. I used a belt on every set.
10/1
squats
135x5
185x3
225x2
working*
285 4x9
bench
barx5
115x3
155x3
working*
190 6x6
squats went good, hit one of the sets with no belt, took pretty long rest periods. Bench felt awful, my shoulder had immense pain, on the last 2 sets I only managed 5 reps.
10/3
squat
135x5
185x3
225x2
275x1 paused
working*
5x7 305 belt on every set
bench
working*
7x5 200 but only managed 3-4 sets
10/5
squat
135x5
185x3
225x2
275x1 paused
295x1 paused
working*
7x5 320 belt on every set
didn’t even attempt the bench theres no way it was happening.
The squats were very hard as I didn’t eat, and I went to a chitty gym today. I’ll attempt th 10x3 with 340 on Monday so I can rest more
10/7 Finished the base!
squats
135 2x3
185x3
225x2
275x1 paused
315x1
working*
340 10x3
Did some pullups afterwards.
Finished all sets and all reps of the squat, they were pretty damn hard, and I took long rests. Gave up on the bench, it was just too much. Going to rest this week, before attempting a pr. I’m still unsure whether to run the intense phase or not.