[Commander]

Bodyweight: 190

Tuesday, January 27, 2009
Smolov Base Mesocycle, Week 1, Workout 2
(combined with Smolov Jr. Week 2, workout 3)

Squat 120x8
DB Bench 82x4 (rest 45 seconds) 80%+10 lb
Chin-ups BW + 20 x4 (rest 45 seconds to 1 minute) 80%+10 lb
Squat 170x4 (rest 45 seconds)
Repeat db bench and chin-ups
Squat 200x2
Repeat db bench and chin-ups for 3rd set
Squat 225x7 (75% of 1 rep max)
Repeat db bench and chin-ups
Squat 225x7
Repeat db bench and chin-ups
Squat 225x7
Repeat db bench and chin-ups
Squat 225x7
Repeat db bench and chin-ups for 7th set
Squat 225x7
Repeat db bench and chin-ups for 8th set

Stretching - although below I mention some knee pain during my workout, the stretching routine I perform has drastically improved how I feel post workout (especially the next day)

This workout (5x7) was easier on my cardiovascular system then the 4x9 I guess because my sets were 2 reps shorter and overall easier than the 4x9. Next up is 7x5. My knees hurt on the final set, not sure why, kind of felt like a grinding feeling. Maybe because I have squated 8 of 14 days. Or maybe because handling 225 for 35 total reps is way more abuse then I have ever endured for legs before.....and there is way more coming.

EDIT: knees feel fine today, but my lower middle back has been experiencing some aches for the last few days.