Saturday, November 5, 2016

2016-11-05: Smolov Jr is getting tough.

Smolov Jr is a tough program.  It will demand that you break multi-rep PRs throughout the regular course of the program.  Today I set a new 3rep PR in Bench Press, but even so, I failed to follow the program.  Monday will be lighter weight, but more reps.  Tough.

Todays lifts:

Bench Press

20x20kg
5x40kg
3x60kg
3x80kg
3x100kg
4x3x115kg PR
2x115kg (overeager spotter stole my 3rd rep!)
3x115kg
2x115kg (failed rep, deload)
5x105kg
4x105kg
3x105kg

While Smolov Jr calls for 10x3 on the Saturday, after 7 sets it was clear that the last 3 just wouldn't happen.  I deloaded and went AMRAP for 3 sets at 105kg.  Ended up 5, 4, 3 reps as you can see above.

Barbell Squat

5x20kg
5x50kg
5x60kg
3x80kg
3x100kg
1x120kg
1x140kg
2x1x160kg

Squat every day! Ooorah!

Pull Ups

2x5 @ -25kg
4 @ -25kg (failed 5th rep)
3 @ -30kg (failed 4th rep)

Enough already!  Home!

Todays meals

07:30: 500ml milk, 20g whey
12:30: 500ml milk, 30g whey
14:30: Ice cream with caramel and chocolate.  Healthy! hah! :P
16:30: Breadroll w/cheese & iberico salami
19:30: Tesco pizza w/added pepperoni and cheese

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