ABCbodybuilding - View Single Post - Commanding My Body
View Single Post
  #191  
Old 02-15-2009, 01:34 AM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Bodyweight: 194

SATURDAY, February 14, 2009
Smolov Base Mesocycle, Week 3, Workout 3

warmup
Pull-up BW plus 15 x2 alternated with
Flat Bench 225x3
I switched back and forth with pull-up and flat bench for 6 sets each. Resting 1 minute between sets.

Squat
120x4
170x3
220x2
270x1
270x5 (90% of 1 rep max) - resting 3 minutes between sets
270x5 (personal record for 5 reps)
270x5
270x5
270x5
270x5
270x5 7th set

18th squat session in 34 days

Between sets of squats, I did bodyweight dips for 10 reps. Total of 5 sets.

Deadlift
120x4
206x3
256x2
306x1
356x1
401x1 93% of 1 rep max, no belt

stretching, ab planks

I didn't use a belt for either the deadlift or the squat. I originally had planned to use a belt when I was working over 90%. But I have felt strong without it, I'm really learning to keep my abs and back tight.
__________________

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
Reply With Quote