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Old 01-15-2009, 02:21 PM
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Commander Commander is offline
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Join Date: Sep 2007
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January 14, 2009 - First Official Smolov Day
(sunday was just an experiment)

Template for this workout:
After squating, I would rest 30 seconds, do my bench set, rest 30 seconds, do my 2nd bench set, rest 1 minute and squat. Therefore, I had about 3 minutes of rest between squat sets. The squat sets were harder than sunday by a slight margin because I was definitely putting more stress on my cardiovascular system by adding in two sets between squats.....I loved it!

Squat 195x8 (65% of 1 rep max)
DB Bench 67x6 (2 sets) (70%)
Squat 195x8
DB Bench 67x6 (2 sets)
Squat 195x8
DB Bench 67x6 (2 sets)
Squat 210x5
Reverse Grip Pull Downs 108x6 (2 sets) [I know these look light, maybe it's my lat pull down machine, honestly, I was working!]
Squat 220x2
Reverse Grip Pull Downs 108x6 (2 sets)
Squat 220x2
Reverse Grip Pull Downs 108x6 (2 sets)
Squat 240x1

Finished with plyometrics (yes, it is recommended)

Stretching - I am starting to have a revelation. My knees have not been sore AT ALL after both Sunday and yesterday's squat routine. And I put up a new max on Sunday. I think it is because I am finally taking stretching seriously. I did 30 second stretches for each quad, my groin, each hamstring, calves and each glute. I know it seems like commen sense, but I have neglected stretching for so long and paid for it with sore knees. The thing was, I knew it wasn't my form, those of you who watched my bench and deadlift technique video (not the powerlifting video) know my form is solid (I have had some good teachers along the journey). So I questioned why my young knees were hurting....well, duh, I wasn't stretching!

Here is the schedule for week one (remember it is written in Russian format, 8x3 means 3 sets of 8):
Day 1: 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 2: 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 3: 70%x5x4, 75%x3, 80%x2x2, 90%x1

Followed by 3 sets of 8 of lunges on day 4,5,6 to stretch the thighs.

Taken from.....

Originally Posted by miker44 View Post
Thats more so what I was referring to. I like the idea of taking time to train specific lifts. Besides, gaining strength on the squat bench and chinup will be more than suffice.
It sufficed...I was spent.

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; 01-15-2009 at 02:27 PM.
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