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Old 01-26-2009, 03:18 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
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Originally Posted by fightbackhxc21 View Post
lifts are looking good Commander! keep it up brotha
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

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; 01-26-2009 at 03:26 PM.
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