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Old 02-06-2009, 03:40 PM
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TUESDAY, February 3, 2009
Smolov Base Mesocycle, Week 2, Workout 3
(combined with Smolov Jr. Week 3 - final week, final workout)


warmup
Squat 120x4
Chin-ups BW + 45 x 3 (85% plus 20 pounds)
DB Bench 100x3 (85% plus 18 pounds each DB)
Squat 170x2
repeat Chin-ups and DB Bench (these are both personal records for me)
Squat 220x2
repeat Chin-ups and DB Bench (resting 75 seconds after each set)
Squat 240x1
repeat Chin-ups and DB Bench
Squat 260x5 (personal record)
repeat Chin-ups and DB Bench
Squat 260x5 (86% of 1 rep max)
repeat Chin-ups and DB Bench
Squat 260x5
repeat Chin-ups and DB Bench
Squat 260x5
repeat Chin-ups and DB Bench
Squat 260x5
repeat Chin-ups and DB Bench
Squat 260x5
Chin-ups BW + 45 x 4 (got an extra rep! New PR) 10th set
DB Bench 100x5 (got 2 extra reps! New PR) 10th set
Squat 260x5 7th set

Stretching, Ab Planks

This entire workout was personal records. I have never chinned with 45 lbs before (except for a single when I tested my max), so 10 sets of 3 was sweet. I have never ever used a 100lb dumbbell before, my progression had me using 97 but I figured that's no fun, what's 3 more pounds, lol! In a couple days I will retest my chin-up and bench maxes to see how well Smolov Jr worked.

And 260 for 5 on squats, had to redo that personal record 6 more times, insane. I feel great though. 5 more workouts and I get a reprieve.

Squated 13 of 23 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; 02-06-2009 at 04:20 PM.
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