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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

warmup
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!
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