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Old 01-12-2009, 06:10 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,698

Saturday was the contest and Sunday I was feeling major soreness in my traps, lower back, and gluts!

But I was angry with myself for sucking at the deadlift, so I decided to smash my squat PR.....but I wanted to really proved something to myself, so I went through the first Smolov workout BEFORE attempting my max.

195 3x8 (3 sets of 8) -> may not seem like much to some, but this was 70% of my old Max of 280lb so it wasn't exactly light for me
210 1x5
220 2x2
240 1x1

This was the workout, then I went 270x1, 290x1 for a 10lb PR and 303x1 for a 23lb PR with sore gluts and back!!!! I was geeked!

EDIT: Note on the Squat PR, I use a 11.5 inch milk crate as reference for my squat PR's to make sure I get below parrallel. I go 'til I feel my butt just tap the crate.

In between squat sets I through in bodyweight dips for 10 reps and lat pulldowns for 10 reps. Did 5 sets each for dips and pulldowns.

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-13-2009 at 03:19 PM.
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