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Old 01-24-2009, 06:20 PM
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Smolov Week 2, workout 3
Finished Intro mesocycle
January 23, 2009

DB Bench 71x6 rest 30-40 seconds
DB Bench 71x6
Squat 120x10
repeat DB Bench
Squat 170x8
repeat DB Bench for 5th and 6th sets
Squat 210x3
Underhand grip pulldowns 118x6 rest 30-40 seconds
Underhand grip pulldowns
Squat 230x9 (pr)
repeat Underhand grip pulldowns
Squat 245x7 (pr)
repeat pulldowns for 5th and 6th sets
Squat 255x5

plyometrics, stretching

beginning week 2 of smolov jr for bench/chin-ups, increased weight by 4lbs per dumbbell on the bench and 10lbs on the pulldowns (I do pulldowns instead of chins for the 6x6, chin-ups on the 7x5, 8x4, 10x3) for the 6x6.

hit prs in the 9 and 7 rep range again. next workout starts the 4 week long base mesocycle. looking foward to the pain. knees and back feeling great.

Squated 6 times in the last 10 days!

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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