CTRL + ALT + LIFT: Smolov

Showing posts with label Smolov. Show all posts

Sunday, April 15, 2012

Smolov BM W2D4

Squat

5x135
5x185
1x225
1x250
1x275
1x300
3x315
3x315
3x315
3x315
3x315
3x315
3x315
3x315
3x315
3x315

Bench Press

10xbar
5x95
1x135
1x160
3x180
3x180
3x180
3x180
3x180
3x180
3x180
3x180
3x180
3x180

Workout video:

Saturday, April 14, 2012

Smolov BM W2D3

Squat

5x135
5x185
1x225
1x250
1x275
5x295
5x295
5x295
5x295
5x295
5x295
5x295

Bench Press

10xbar
5x95
1x135
4x170
4x170
4x170
4x170
4x170
4x170
4x170
4x170

Comments:

I absolutely killed today's workout. Everything felt great and I'm almost done with this week, so I'm very excited about week 3 coming up. Set 4 on squats felt phenominal (and set 7 felt a little off, but it's the last set so I'm not too worried about that). On bench, all 8 sets went well and I randomly threw in paused reps for fun. On set 8, I paused the last rep a little longer and it still felt easy. One of the things I like about Smolov Jr is that it gives me plenty of time to work on my form. I feel like my leg drive is getting better and I am maintaining my arch longer. I need to work on preventing my wrists from tilting back. I know I could use my wrist wraps, but I'd like to save those for 1RMs.

Workout video:

Thursday, April 12, 2012

Smolov BM W2D2

Squat

5x135
5x185
1x225
1x250
7x280
7x280
7x280
7x280
7x280

Comments:

My knee sleeves arrived (Titan x-small) and I tried them out, so far so good. The true test will be to see how my knees feel tomorrow and on Saturday so I'm holding off on any excitement until then. This officially marks the half-way point of the base mesocycle so I'm happy about that.

Workout video:

Monday, April 9, 2012

Smolov BM W2D1

Squat

5x135
5x185
1x225
1x250
1x275
9x262.5
9x262.5
9x262.5
9x262.5

Bench Press

10xbar
5x95
1x135
6x150
6x150
6x150
6x150
6x150
6x150

Workout video:

Saturday, April 7, 2012

Smolov BM W1D4

Squat

5x135
5x185
1x225
1x250
1x275
3x295
3x295
3x295
3x295
3x295
3x295
3x295
3x295
3x295
3x295

Bench Press

10xbar
5x95
1x135
3x170
3x170
3x170
3x170
3x170
3x170
3x170
3x170
3x170
3x170

Comments:

Today was pretty tough but after watching the videos, all the sets seemed to be reasonably quick. I get Sunday off and then it's week 2 on Monday ... add 20 lbs to all lifts for squats and 10 lbs for bench ... should be interesting to say the least.

Workout video:

Thursday, April 5, 2012

Smolov BM W1D3

Front Squat

5x45
3x95
1x135

Squat

5x135
5x185
1x225
1x250
5x275
5x275
5x275
5x275
5x275
5x275
5x275

Bench Press

10xbar
3x95
1x135
4x160
4x160
4x160
4x160
4x160
4x160
4x160
4x160

Unfortunately no video for today's workout, forgot to put my camera back in my gym bag after uploading W1D2. Today's workout was much easier mentally and physically than W1D2. I'm very comfortable with 5 reps or less and I've squatted 275 lbs enough times to know exactly how today would play out. Bench went well and my shoulder pain seems to be subsiding, so I'm really happy about that.