Quote:
Originally Posted by fightbackhxc21
lifts are looking good Commander! keep it up brotha
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Thanks fightback!
Saturday, January 24, 2009
Smolov Base Mesocycle, Week 1, Workout 1
(combined with Smolov Jr. Week 2, workout 2)
Squat 120x8
DB Bench 77x5 (rest 45 seconds)
Chin-ups BW + 7.5 x5 (rest 45 seconds to 1 minute)
Squat 170x5 (rest 45 seconds)
Repeat db bench and chin-ups
Repeat db bench and chin-ups for 3rd set
Squat 190x3
Repeat db bench and chin-ups
Squat 210x9 (70% of 1 rep max)
Repeat db bench and chin-ups
Squat 210x9
Repeat db bench and chin-ups
Squat 210x9
Repeat db bench and chin-ups for 7th set
Squat 210x9
Stretching - man this is really helping me!
Plyometrics are not recommended during the base cycle.
As you can see from the rest periods, this workout was non-stop. It made the 4 sets of 210 difficult, not so much for my legs, but for my cardiovascular system. By rep 5, I was huffing!
Here's the rest of my squating week:
1) 75%x7x5 2) 80%x5x7 3) 85%x3x10
Squated 7 of 12 days.
Musical Motivation....
Sepultura