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Old 01-21-2009, 01:16 AM
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Smolov Week 2, Workout 1
January 20, 2009

Chin-ups BW+25x3
DB Bench Press 82x3
Bodyweight (BW) Squats
Chin-ups BW+25x3
DB Bench Press 82x3
Squat 120x8
repeat chin-ups and db bench
Squat 170x5
repeat chin-ups and db bench
Squat 220x5
repeat chin-ups and db bench
Squat 230x4
repeat chin-ups and db bench
Squat 240x3
repeat chin-ups and db bench
Squat 255x2
repeat chin-ups and db bench
Squat 255x2
repeat chin-ups and db bench
repeat chin-ups and db bench (10th set)

Plyometrics (forgot to stretch and do my ab planks, whoops, I'm cold now too late)

This workout was pretty easy. The Smolov program involves 3 to 4 sessions per week so the intensity will climb from session to session. Looking ahead a few weeks, there are absolutely brutal sessions scheduled with 7 sets of 5 with around 87% of my 1 rep max!

I just finished week 1 of Smolov Jr for Bench and Chin-ups. There are only two weeks left and I am glad because the volume of the Smolov Jr will not be conducive with the brutality of the Smolov Squat program. Once the Smolov Squat program really kicks in, I will just be maintaining other bodyparts with minimal volume.
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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
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