Update! All of Week 2 of Smolov Jr and Week 3 Day 1

05/16/13 "Smolov Jr Week 2, Day 1"

Bench (TFS): 180x6x6 (pause first and last, 1:30 rest lol)
Underhand Pullaparts: mini 3x25
Regular Pullaparts: mini 3x25

05/17/13 "Week 2 Deadz"

Deadlift: 135x5, 225x3, 315x1, 405x10 singles (60 sec rest, hold last single for 15 seconds)
GM (no belt, low bar): 95x3x10
BB Curls (no belt, no shirt): 45x12, 70x3x10 (drop the base and dropset) 45x10

05/18/13 "Smolov Jr Week 2 Day 2"

Bench (TFS): 195x7x5 (2 min rest)
Chins: 4 sets of 5 (2 min rest)
Facepulls+External Rotation: Minix3x15 (1 min rest)

05/19/13 "Smolov Jr Week 2 Day 3"

Bench (TFS): 205x8x4 (2 min rest, pause first, on last set of used USAPL commands for all 4)

05/20/13 "Week 2 Squat"
Squat: 365x1, 315x2, 325x2, 335x2 lol

Shrugs: 315x3x10
BB curls: 45x2x25
Reverse Curls: 45x2x10

05/21/13 "Smolov Jr Week 2 Day 4"

Close Grip Bench: 220x10x3*total reps PR
05/23/13 "Smolov Jr Week 3 Day 1"

Bench (TFS): 185x6x6 (pause 1st and Last, 2 min rest)
Pullaparts: mini x3x24

Real good bench wise, solid dead wise, squat is in shitter. My platform is uneven so I gotta move all my stuff to my second bedroom and lift like some serial killer. No biggy my bench feels amazing though. Just check the YOUTUBEZ in the right hand corner to see vidz.

Today is deadlift day I think I am going to hit a range of weights today for singles so I can max next week to set up my next cycle.

Greg Hardy )DE for Panthers) had to be told to not practice so hard in OTAs this year.

I must summon him as my spirit animal today on Deadlifts.

#KEEPPOUNDING

#WARDAMNPANTHER

#RELEASETHEKRAKEN

#GregHardyisCRAZY

Smolov Jr Week 1 Day 7: Tiny bit o Squatting

I lied. No rest days this week I feel too good. (shutup)

05/15/13 "Smolov Jr Week 1, Squats"
Squat: 45x3x10, 135x4, 225x3, 275x1, 315x1, 365x1, 385x1@7.5 RPE
Neck Harness: 25# 2x20
Neck Flexion: 25# 2x20

Easy money. Coullllldddda did more but I said "hey warm up to 385 and call it." Felt like mobiility tossed in neck cause #YOLO

Remember Catdog?

Smolov Jr for Bench Press: Week 1 Review/Thoughts

So my thoughts of week 1 of smolov jr.


The Bad (imo)

Everyone talks about this thing like it will give you AIDS and cancer plus DOMS. The only things that made me sore this week were the 95# good mornings on deadlift day, and the 100 reps of curls on squat day.

The Neutral

Im not sure if I programmed this too low or just right, but everything feels about right, especially consider ive brought my grip in almost three finger widths IN plus new touch n go form and pauseing a buncha reps. Well see.

The Good!

Only week 1 but i can definitely tell I am more confident in my setup and its consistent. all these sets can get real boring but I kept the rest less than 2 minutes the entire week. So yeah good intro I think. I also have basically had a permanent chest, delt, tricep pump for this entire first 7 days. I think this was a good choice to switch it up and maybe bust through a plateau but even if I dont crush a PR at the end I am stoked about knowing what kinda volumes I CAN handle. No final sets this week were even close to fail I easily had 2 to sometimes 4 more reps in the tank I think.

I also LOVE training this frequent definitely stuff to consider once I am done. I have the means to train often so why not?

Anyway I am going to do the +10 my weights as suggested for week 2. Which again once I +5 my weights for week 3 will have me sitting at 225 for 10x3. Which seems about right to get a NICE strict 265 and maybe a nasty looking 275. Ill also rep 225 just to see where thats at because football players do it. lol

And my shoulders and everything feel effin' awesome.

So yeah.

lol

Smolov Jr Bench Week 1

Woa didnt update you people.

Here ya go!

05/09/13 "Smolov Jr, Week 1, Day 1"

Bench: 170x6x6 (90 secs rest)
Band Pullaparts: Mini x3x30
1 Arm BB Row: 100x3x10

05/10/13 "Smolov Jr, Week 1, Day 2, Deads"

Deadlift Conventional (Belt): 385x12x1 45-60 seconds rest, held last rep for 15 seconds
Stiff Dick Deads (No Belt): 225x2x5
Guten Morgenz: 45x10, 95x3x10
BB Curls for the Squirrels: 45x12, 65x3x12

05/11/13 "Smolov Jr Week 1 Day 3"

Bench (TFS): 185 for 7x5 (2min - 2:30 rest)
Chins: 6, 6, 6
Facepull + External Rotation: mini band 3x12

http://www.youtube.com/watch?v=9G_Q1jmQ8ac&feature=player_embedded

05/12/13 "Smolov Jr Week 1 Day 4"

Bench (TFS): 195x8x4 (2 min rest)

http://www.youtube.com/watch?v=7EQY5rvSdcA&feature=player_embedded

05/13/13 "Smolov Jr Week 1 Day 5 "

Squat: 45x15, 135x3, 185x3, 225x3, 275x3, 315x1, 365x1, 315x3x3
RDL: 135x3x8
Shrugs: 135x15 no rest 225x15 no rest 315x15
BB Curls s/s Reverse BB Curls - Barx50/50

05/14/13 "Smolov Jr Week 1 Day 6"

Bench (TFS): 210x10x3 (2 minutes rest pause 1st)
Pullups: 4, 3, 2, 1, 2, 3, 2 (1 minute rest)
Pushdowns: minix100

http://www.youtube.com/watch?v=w6NU0XWLZ3A&feature=player_embedded

Overall a solid ass week, loving the split completely. Just need to push my squat a little harder these coming weeks. I'll add 10 lbs to everything. so overwarm to 375x1, then 325x3x5. Next post will be a week 1 review!

Smolov Jr Workout 1 of 18

05/09/13 "Smolov Jr 1 of 18"
Bench: 170x6x6 (90 secs rest)
Band Pullaparts: Mini x3x30
1 Arm BB Row: 100x3x10

Easy. Programmed week 1 with 245 max. Which is my best COMPETITION bench but not my best shitty gym form bench. Form was as technically sound as possible paused first reps. No drama, then I did enough back work to double the reps I did on bench. Took like thirty minutes and I got EATEN by the giant malaria carrying mosquitos of South Carolina. Need some repelent or something.

FOOBAW SOON!