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:

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:

Smolov Jr W2D2

Bench Press

• 10xbar
• 5x95
• 1x135
• 5x160
• 5x160
• 5x160
• 5x160
• 5x160
• 5x160
• 5x160

Comments:

No squats today because my knees are still feeling off, going to give them an extra rest day.

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:

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:

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.

Smolov BM W1D2

• Squat
• 5x135
• 5x185
• 1x225
• 7x260
• 7x260
• 7x260
• 7x260
• 7x260
• Bench Press
• 10xbar
• 5x95
• 1x135
• 5x150
• 5x150
• 5x150
• 5x150
• 5x150
• 5x150
• 5x150

Workout video:

Smolov BM W1D1

• Squat
• 5x135
• 5x185
• 1x225
• 9x242.5
• 9x242.5
• 9x242.5
• 9x242.5
• Bench Press
• 10xbar
• 5x95
• 3x115
• 6x140
• 6x140
• 6x140
• 6x140
• 6x140
• 6x140
• OHP
• 10xbar
• 5x65
• 3x80
• 5x90
• 5x100
• 5x115

Workout video:

5/3/1 Bench Cycle 1 Week 2

• Bench Press
• 10xbar
• 5x95
• 3x135
• 3x155
• 4x175
• DB Floor Press
• 5x60s
• 5x70s
• 5x70s
• 5x70s
• 5x70s
• Walking
• 40:00, 3.5 mph, 2.33mi, 4% incline
• Jog
• 12:00, 5 mph, 1mi, 4% incline

5/3/1 Bench Cycle 1 Week 1

• Bench Press
• 10xbar
• 5x95
• 5x125
• 5x145
• 6x165
• DB Floor Press
• 5x40s
• 5x50s
• 5x60s
• 5x70s
• Triceps Pushdown
• 8x50
• 8x50
• 8x50
• Walking
• 35:00, 3.5 mph, 2mi, 4% incline