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Old 02-17-2009, 04:15 PM
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MONDAY, February 16, 2009
Smolov Base Mesocycle, Week 3, Workout 4

warmup
Pull-up BW plus 15 x3 (80%) alternated with
Flat Bench 225x2 (roughly 80%)
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
285x3 (95% of 1 rep max) - resting 3 minutes between sets
285x3 (personal record for 3 reps)
285x3
285x3
285x3
285x3
285x3
285x3
290x3 new pr
295x3 new pr! I was stoked, needless to say

19th squat session in 36 days

Between the first five sets of squats, I did plate-loaded lat pulldowns focusing on constant tension for 10 reps. Total of 5 sets.

stretching, ab planks

I knew I could have broken my single rep PR today, but I figured I would conserve energy as I am scheduled to test my max in one week. I finally get a break....no squatting for the next 3 weeks....basically. I test my max in one week, then the following 2 weeks are power cleans, 2 squat negatives (1 rep each week), and plyometrics.

After that, I start the Intense Mesocycle (as if this mesocycle wasn't intense for me!) based on whatever my new squat max is.
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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
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