SATURDAY, February 14, 2009
Smolov Base Mesocycle, Week 3, Workout 3
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.
270x5 (90% of 1 rep max) - resting 3 minutes between sets
270x5 (personal record for 5 reps)
270x5 7th set
18th squat session in 34 days
Between sets of squats, I did bodyweight dips for 10 reps. Total of 5 sets.
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