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  #1031  
Old 09-04-2012, 11:56 AM
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Nice work, enjoy Smolov!
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  #1032  
Old 09-11-2012, 03:06 AM
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Default Sep. 10

Smolov Microcycle

Squat:
220X8
220X8
220X8
240X5
255X2
255X2
270X1

Bench:
200X6
200X6
200X6
200X6
200X6
200X6

Today felt good; the true test is tomorrow I've never squatted on consecutive days, but looking forward to a new challenge.
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  #1033  
Old 09-12-2012, 02:32 AM
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Default Sep. 11

Smolov Microcycle

Squat:
220X8
220X8
220X8
240X5
255X2
255X2
270X1

Pull-ups:
45X5
55X5
60X5
65X5
65X5

My legs were pretty sore when I woke up this morning, but I don't really care how my legs feel as long as they're performing.
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  #1034  
Old 09-13-2012, 03:43 AM
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Default Sep. 12

Smolov Microcycle

Squat:
240X5
240X5
240X5
240X5
255X3
270X2
270X2
305X1

Bench:
210X5
210X5
210X5
210X5
210X5
210X5
210X5

Standing Calf Raises:
215X10
215X10
215X10
215X10
215X10

Reverse Donkey Calf Raises:
220X50
220X50

Not getting any less sore going into these workouts, but getting through them nonetheless. First week of squatting in the books; now time to mentally prepare for what's to come next week.
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  #1035  
Old 09-14-2012, 02:47 AM
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Default Sep. 13

Smolov Microcycle

Lunges:
135X8
135X8
135X8

Pull-ups (hand placement altered every two sets):
25X10
25X10
25X10
25X10
25X10
25X10
25X10
25X10

Cable Crunches:
130X10
130X10
130X10

Feeling incredibly exhausted this morning, but honestly who cares how you feel as long as you can perform?
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  #1036  
Old 09-14-2012, 11:50 AM
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I like how you are doing Smolov. Set up looks good.

And man, crazy pullup volume.

What were your rest periods like? Maintaining sets of 10 with 25 extra pounds is strong.
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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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  #1037  
Old 09-14-2012, 09:09 PM
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Quote:
Originally Posted by Commander View Post
I like how you are doing Smolov. Set up looks good.

And man, crazy pullup volume.

What were your rest periods like? Maintaining sets of 10 with 25 extra pounds is strong.
Rest periods were over a minute; I was feeling pretty exhausted yesterday. I'm going to attempt to continue the extra work during the Smolov, but I'll take it a workout at a time.
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  #1038  
Old 09-15-2012, 01:48 AM
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Default Sep. 14

Smolov Microcycle

Bulgarian Lunges:
135X8
135X8
135X8

Bench:
225X4
225X4
225X4
225X4
225X4
225X4
225X4
225X4

Energy levels were a lot better today; looking forward to wrapping week 1 up tomorrow.
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  #1039  
Old 09-16-2012, 05:56 PM
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Default Sep. 15

Smolov Microcycle

Lunges:
135X8
135X8
135X8

Bench:
240X3
240X3
240X3
240X3
240X3
240X3
240X3
240X3
240X3
240X3

Week 1 is officially done; 12 weeks to go.
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  #1040  
Old 09-17-2012, 02:42 PM
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Default Sep. 17

Smolov Microcycle

Squats:
290X2
290X2

Bench:
205X6
205X6
205X6
205X6
205X6
205X6

Pretty easy day this morning; the real test will be if I can do that weight for 5 reps on Friday.
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