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Old 01-28-2009, 04:06 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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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.
__________________

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; 01-28-2009 at 04:25 PM.
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