Clear Muscle & Smolov training log!

[cdevocht]

Day 63, Clear Muscle

I've read a lot of reviews on CM, and some people said they didn't feel anything different, or that the increases they saw came from the training (That's proven wrong with a placebo group which was used in the study, the CM group really surpassed the placebo group during the overreaching phase when the placebo group was just unable to recover as well.) Anyhow, I have had a couple decent bouts of DOMS during my log of CM and with the most recent ones I have to conclude that CM can't quite do it's magic if you're not getting enough sleep. Perhaps the people claiming to be non responders only sleep 6-7 hours a night? If I get 8 hours I feel like a champ with CM. Sleep should be a pretty big priority but sometimes the days just aren't long enough!

Here we go.

Treadmill incline 6 min
stretching/box jumps

Squats
135x8
155x3
185x3
205x3
245x3
245x3
245x4

Enter supersets

A1 Bench press
165x5
165x5
165x5
165x5
165x5
165x5
165x5

A2 BB good morning
135x10
135x10
185x8
Hack Squat slow negative, explosive
90x10
90x10
90x10

B1
BB curl
45x20
65x12 wide
65x12 narrow
65x12 wide

B2 Cable Crossover
50x12
50x12

C1 no rest
KB swing Haven't bothered to look for weight on these, if it's even listed.... but heavy enough that 20 reps had me sucking a little air
??x20
??x20
??x20

C2 Ab wheel rollout
20
10
10

C3 upper chest pushups for bloodflow (squeeze)
10
10
8


Seated calf raise
55x75

Was a good session tonight!

[emergency]

thanks for the thoughts on sleep and CM recovery. Interesting I personally never noticed that

[llahhsoj]

thanks for the thoughts on sleep and CM recovery. Interesting I personally never noticed that

That is interesting. I haven't really noticed that either. I guess it really just depends on the person.

[cdevocht]

thanks for the thoughts on sleep and CM recovery. Interesting I personally never noticed that

That is interesting. I haven't really noticed that either. I guess it really just depends on the person.

Huh, well to further comment on it, I might've exaggerated a little, DOMS still very reduced but I feel like my recovery is terrible when I don't get enough sleep(Without CM). I wouldn't expect CM to completely negate poor sleeping habits. You fellas never get muscle soreness while using CM?

Day 65

Treadmill, 100 calories jogging
Squats
170x3
195x3
225x3
245x3 belt
245x3 no belt
245x3 belt
245x3 belt

Front squat
135x8
185x4

back squat
135x20

Supersets
A1 Bench wide grip
175x4
175x4
175x4
175x4
175x4
175x4
175x4
175x4 Getting tough by the end here, felt like front delts took over, didn't need a spotter atleast

A2
Leg press
4 various sets, nothing too challenging, 12-20 reps 3-4 plates/side

A3
Calf press on leg press
270x20 --> standing calf raise on edge of a plate x30 ---> standing calf raise on the ground x30

B1
BB upright row (wide grip) rear delt work
65x12
85x12
85x10
85x10
narrow
65x8

B2 bent over BB row
135x12
155x10
155x10
135x12

B3
Decline situp
x20
x20

C1
Cable crunch
150x25
200x15
200x15

C2 cable woodchopper
70x15 per side
70x14 per side

Leaned out a little, Maybe back to 197 after touching on 200 about a week ago. I have increased my intensity in the gym, adding more supersets back in. Ideally I'll be able to maintain the weight that is called for on the benching. Everything beyond this week is PR territory again. Cut back on food during the day, big meals around my workouts, pre and post.

[cdevocht]

Day 66 forgot to update this yesturday

stairmaster 5 min

Bench, Should've warmed up better or somethin. Squatting usually stretches out the chest pretty good but no squats today.
185x3
185x3
185x3
185x3
135x5

Right from the start it felt weird, like a lot more stress on my chest instead of triceps. Feels like a minor pull on my right pec. Gonna eat up, rest up, see how it goes on Monday. I feel this is probably related to dropping two pounds this week. Cut it short at 4 sets instead of 10.

The good news
Deadlifts
225x5
315x3
365x3
365x5sumo
405x3
405x3
405x4sumo
315x8
315x8 2plate deficit

Deads are probably slightly better or atleast on par with where they were 11 weeks ago. No loss in strength there!

DB shoulder press standing
35x10
50x10
60x7 that might be a PR
65x5 seated

lateral raise
25x14
20x15
20x15

Triceps - pushing from behind the pullover machine
200x15
200x15
200x12

Tricep cables rope attachment
100x14
100x12
100x12--->70x8



Day 67

Cycling 20 min

Haven't deadlifted in 11 weeks about. Full back DOMS(5/10 on soreness, not enough to be painful but just a nice reminder that I deadlifted yesturday), wow deadlifts hit everything Feels great.

[cdevocht]

Day 69

!!

Awesome day except for the 20 minute wait on the squat rack >.> but I forgot all about that after I got in there

Stairmaster 5 min
box jumps

Squats
135x5
185x3
205x4
235x5
235x5
235x5belt
235x5belt
235x5
225x3 3 second paused reps
Great sets today, deep! the 235's were challenging for sure.

Supersets
A1
Bench
160x6
160x6
160x6
160x6
160x6
160x6
160x6 Supposed to do 6 sets, lost count, did an extra to be safe. SO glad my chest felt absolutely fine after Saturdays blunder. Made the right call ending my chest workout short that day as much as it sucked to do so.

A2 Hack squat
sled+180x5
+180x5
+180x5
+180x5
+180x5
+90x15

B1
Incline DB bench
55x12
55x12
55x12
incline db fly
25x10
25x10

B2
T-bar row
bar+75x12
+125x10
+125x9
+125x9


seated calf press
+50x30
+95x20
+140x12
+140x8

standing calf machine
140x15
140x15

Got the "You definitely look bigger" I said I hope some of it is muscle "most of it" Always love those kind of comments!

[cdevocht]

Day 71 CM

Just been killin it lately.

Stairmaster 5 min
squats

185x3
225x3
245x3
245x3
245x3
245x3
225x5
Had a form check during the 245's and the guy who initially gave me some squat tips said it looked a million times better. If anything to try and tighten up my core. That means a lot to me, even if my squatting weight hasn't gone up 100 pounds like some who run this program, going from a 2 cent squat to a real squat is all that matters. With proper form I can work up the weight and for once not have to drop weight and practice form, like I did at the beginning of this program.

Supersets

A1 Bench
170x5
170x5
170x5
170x5
170x5
170x5
170x5 No sweat =) Hope the next two sessions go just as well!
I believe I mentioned everything this week on the benching front would be a rep PR

A2 Romanian Deadlift
135x12
185x12
185x10
185x10
185x10

B1 BB curl
45x15
65x12
65x10
65x10

B2 Dips
16
15 speed 3 negatives
18

C1 DB hammer curl
40x7
45x8

C2 iso chest press
45/side x 8
45/side x8
45/side x8

C3 seated calf raise
80x30
125x10
125x10
125x10

Recovery is just....outstanding with CM. Benching and squatting this frequently is great.

[cdevocht]

Day 73 CM!

Begun tapering back the squats.
Stairmaster 5 min

squats
195x3
235x4 video'd
215x4
215x4
195x4 short pause
135x8 (one and a quarter squats for this set)

Supersets

A1 Bench wide grip
180x4
180x4
180x4
180x4
180x4
180x4
180x4
180x4 These were damned heavy all the way sets 1 through 8. The final set was probably the best actually.
Eating like a horse tonight so I can hopefully hit the 190's tomorrow.

A2 Lunges
45x40
80x26
130x10
80x20

A2 Seated calf raise
100x20
145x12
170x10
170x10
170x10
Not sure what the heck happened to my calves but this is extremely decent. I couldn't do 3 plates before this log.

couple lateral raises and pushups

Felt pretty spent after the benching, I just want to take the evening to recover as best I can.



Tonight's top set. I like it! critiques welcome.

[emergency]

awesome video brother !

[cdevocht]

awesome video brother !

He's just saying that because of the Muscletech tee

I kid

Thanks emergency. I'll try and find a way to video my 1rm's when this program comes to an end, I will require music for those sets, and an additional filming device :P

[cdevocht]

Day 74!


So, remember that time you did your almost 3 month old 1RM for 32 reps? Yeah it's never happened to me either until today.

Stairmaster 5 min

Bench
190x3
190x3
190x3
190x3
190x3
190x3
190x3
190x3
190x3
190x5
Unbelievable. I was so happy when that first set wasn't too overwhelming. Pulled my feet in a little tighter and it felt really sturdy. I have been doing a powerlifter style bench this entire program. I find it very interesting that I would ALWAYS get leg cramps while benching with a pretty passive benching setup, since starting this program and a powerlifter setup, despite having much more leg involvement I have not had a single cramp.

Supersets
Meadows rows
+45x8
+45x10
+45x12
+45x12

T bar shoulder press

+45x8
+45x9
+45x9

Standing DB shoulder press
55x8

One arm DB row
80x15
105x10
120x7

Face pull
100x12
100x12
100x12

Tricep cable rope attachment
100x15
100x14
90x10--->60x10

Ab wheel kneeling
15
8 slow
12

Weighed in at 200.5 pounds today.
I think that about sums it all up. Not sore at all from yesterdays workout!

[cdevocht]

Day 76
Oh. So there was one more tough squat day left (optional??....really what did you think I was going to do?) I'll have an easy day Wednesday and 1RM attempt on Sunday.
Cycling 5 min
Squats
185x3
205x3
235x5
235x5
245x4
245x4
245x4

Bench
165x6
165x6
165x6
165x7or8
165x7 I don't know wtf I was thinking about on these two sets but all of a sudden I was counting 7...then racked it.
165x6

It's all good. Final week, another 5 pounds across the board, come on let's get it!

Supersets
Goblet Squat
75x15
75x15
80x15

Iso Incline chest machine
45x12
45x12

Cable Crossover
50x12
50x12

Standing DB Shoulder press
45x10
50x8

Cable lateral raise (leaning)
20x12
20x12

Decline situp
20
25lbx15
25x15

Good workout tonight. Sleeping in tomorrow That's gonna help.




Day 77
"offday"

stairmaster 5 min
Deadlifts
135x5
225x5
315x5
Deficit Deadlifts on 3"bumper plate
315x8
315x8
315x8
315x8
315x8
315x8
Kept rest pretty short, 2-3 min at most, breathing heavily by the end of it that's for sure

BB curl
45x15
65x12
75x10
75x10

ezbar narrow grip
65x10
65x10

BB shrug
135x20
135x20

seated calf raise
95x15
95x10 calves wanted to cramp up so I couldn't continue with those.

stairmaster 6 min


Evening indoor soccer
1hour

[cdevocht]

Day 78
Hadn't fulled recovered from those deadlifts, despite a light leg day it felt pretty heavy. Will take it easy leading up to Sundays shot at a 1RM

Squats
185x4
195x4
215x4
215x5
215x4
215x4

Bench
175x5
175x5
175x5
175x5
175x5
175x5
175x5 Easy. rep pr

BB shoulder press
45x12
95x10
115x8
115x8
115x8 Not much better or worse than when I started the program, haven't really been training OHP during Smolov. I wish I could be making gains across the board but I'll take what I can get.

Tricep DB kickback
20x12
20x12
25x8

seated calf raise
95x25
95x25
145x12
145x12
145x12

rear delts on pec dec
100x15
120x12
120x12
120x12

Unilateral chest training on pec dec
100x10
100x10

Incline pushups + squeeze
12
10

Abs on glute ham raise
20
20
15

Treadmill incline 10% walking 15 min 200 calories

Went rock climbing for an hour or so, i'm a newb but it was fun.

Thinking I should start tracking macro's again, it's been a while.
Today went something like

2632 cal
287g Protein
262g Carbs
51g Fat

also Micellar Whey review
http://forum.bodybuilding.com/showth...hp?t=166993241



Day 79
Cycling today
15 min
about 270 cal

Macros pretty loww today, tomorrow's a training day, we'll eat some carbs!
2100 cal
280 P
112 C
49 F



Day 80


Supersets (Upping intensity, want to drop a couple pounds, this will probably impact my final 1RM numbers)
A1
Bench Press (wide)
135x9
165x7
185x4
185x4
185x4
185x4
185x4
185x4
185x4
185x4 Did not expect these to go so well. After nearly tearing a pec 2 weeks ago at 175 and struggling at 180 last week. Caloric deficit yesturday. There was however this gorgeous girl, 12/10 who arrived shortly after I did. Can't be failing sets now!!!

A2 Squats
185x5
205x5
225x4
225x4
225x4
225x4

A2 Hack Squat
+90 x10
+90x15
+90x15
+90x15

B1
Svend Press
20x10
20x10

B2 Lying leg curl
90x14
110x12
110x10

C1 Upright BB row
45x15
65x12
85x10
85x10

C2 Pull Up
9
8
7
7

Deadmill @ 10% incline
5x15sec sprints with 20 sec rest
8 minutes walking, calves on fire!

Hanging leg raise
15
left side
8
right side
8
straight
12

knees to elbows
15


Macros
2512 cal
234 Protein
212 Carbs
67 Fat
Got behind on this thread a bit, that ought to do it.

[cdevocht]

Day 81

a.m. cycling easy 15 min

PM
Treadmill incline 10 min
Bench Press, Chest was sore enough from yesterday that I honestly debated postponing this workout 'till Sunday.
135x8 finally throwing these around like nothing, can't wait till 225 feels like that.
155x5
185x4
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3 For real though. That's a huge PRx10, can not wait to crush a new 1RM

Smith machine (ew) shoulder press (I know I know...just figured stabilizers were pretty toasted at this point)
95x10
115x10
115x12
115x10

Decline situp weighted
0x20
20x20
20x18
20x18

oblique twist decline bench
20x20
20x20

Iso chest press
45/sidex12
45/sidex12
45/sidex12

Rear delts on pec dec
100x14
110x15
110x12

Tricep V pushdown cables
140x14
140x12
100x15


Extremely impressed with the bench press strength gains despite starting to watch what I eat a lot more closely, I'm certain I'm eating less than before I started watching macros again, not to mention cutting rest times and adding a bit of cardio. As I shift into a caloric deficit let's hope CM allows me to continue progressing!

Macros
2712 cal
263 Protein
230 Carbs
76 fat

Still hungry though :>

[cdevocht]

So I went swimming with friends after my last update.

Phone and Wallet were stolen that night, was up till 3-4 am and didn't get the greatest sleep.
Wasn't super optimistic about today, thought it might be a write off, which would be extremely upsetting as this is the final squat day of Smolov.
Got some music playing on a busted phone (black screen), sadly without my regular phone I did not get any footage of today, Here's how it went

bodyweight lunges
box jumps

Squats (Still rockin the high bar)
135x8
185x5
225x3
245x1
265x1
285x1
295x1
275x3 belt&wraps
315x1 belt&wraps
275x7 belt&wraps
225x5

So, I'm really happy with how today went considering all things. I didn't even fold over and good morning the 295, I probably could've pushed it a bit more but I wanted to play around with wraps and a belt. These are all great PR's for high bar, my best low bar (oh 15 months ago?) was belted, 315x3, probably not to depth, at 220 pounds. Current Weight 200.5, was 202 about a week ago.

Leg extension
20x50
100x15
110x12

Seated calf press
45x30
115x20
115x20

Standing calf machine
130x18
210x6
180x10

Kneeling leg curl... cybex

40x15
50x15
50x12

Walking treadmill incline 15 min

Only a day left of CM , but I'm going to continue to the log for a bit I have more arriving in a couple days and plan to cut on it with my own programming!

[llahhsoj]

Looks like you still had a good workout under less than optimal conditions. Bummer about your phone and wallet getting stolen. Thanks for purchasing some more. I will still continue to follow. A day or two without depending on when you get it isn't an issue because it will still be built up in your system.

[cdevocht]

Looks like you still had a good workout under less than optimal conditions. Bummer about your phone and wallet getting stolen. Thanks for purchasing some more. I will still continue to follow. A day or two without depending on when you get it isn't an issue because it will still be built up in your system.

Oh Yeah, Felt great to be under the bar at 315 again and reppin 275. Would be better if it was without wraps/belt, but It's comin. If I can just keep on building now instead of deloading for form I'll finally be on the right track to a respectable squat.

I'm designing my upcoming program..well as an improved version of what I was doing prior to Smolov. A 2x/week with a heavy day and a hypertrophy day for each bodypart. Might try to incorporate a third day for front squats. So some principles of PHAT just modified to be mainly compounds and supersets with a focus on progressive overload. Unless somebody knows of a similar 2x/week training program. Would be easier maybe on an 8 day cycle, 3 lifting 1 rest 3 lifting 1 rest etc, but i'll probably play a bit of soccer again (outdoor this time, more sprinting!) on Sundays for oh 6 weeks.

[cdevocht]

Day 84.

Bench Press
135x5
175x3
195x1
215x1
225x1
235x1 Yes!! Bit of a grinder but locked in my gains of 225. Next stop 315. No limits! 13 weeks ago benched 170x3!! Can't get over it.
185x6
185x6
185x6

BB OHP
95x10
115x7
115x7
115x7
115x7 Seriously gotta work on this as I begin my new programming.

Incline DB press
65x10
70x10
70x8
70x8

dips
18 Would like to see dips back around the 30 rep range again as well.
18
18

DB lateral raise seated
25x12
25x12
25x10

circuit
Toes to bar --> knees to elbows
12 -> 15
10 -> 15
8-> 10

incline pushup (squeeze)
10
10
8

KB swing
?? 15-20kg x30
" "x30
" "x30


after circuit
Ab wheel rollout
12
12

Stairmaster 5 min



Have to borrow a camera due to earlier mentioned circumstances -.- Really happy with my CM run and murdering some plateau's at a much lower body weight. Gotta get that review up & finalize my future training program!

[llahhsoj]

Day 84.

Bench Press

ram!

Great job on the bench PR man! You have increase a lot since starting.

[cdevocht]

Great job on the bench PR man! You have increase a lot since starting.

Couldn't be happier about it! Thanks!!



SMOLOV thoughts

Smolov is quite the squatting program. Did I follow it to a T? No, I performed exercises in addition to Smolov, and I continued to train every bodypart, I did mostly stay away from deadlifts minus two sessions. If my opinion on Smolov for an early intermediate lifter is still valued, read on!

I increased my squatting frequency to 2x a week for the 6 weeks leading up to Smolov. Purchased lifting shoes, 3/4" heel began squatting High bar (olympic style squat).
I would agree it would be MUCH better to go into Smolov with perfect squat form, my main goal with Smolov was to improve my squat technique with the added frequency. I had some form coaching along the way and found some great resources(videos)
https://www.youtube.com/watch?v=t2b8UdqmlFs Layne Norton (2015)
https://www.youtube.com/watch?v=ibH_...ryViJ39sH1f11g Chris Duffin, powerlifting style though
I had a 225x3 high bar squat and a 315x1 low bar, I chose 265 as my 1rm working weight for high bar which was probably a little on the high side.
The base mesocycle was very taxing as I adjusted to doubling my squatting frequency, the hardest part for me was the Saturday session 10x3 following Fridays 7x5 mostly due to bruising. Probably not an issue for most if your form is proper. I was a fairly lean 190 and don't have monstrous traps (yet).
Very important - warm up every session, I'd start on the stairmaster, do some leg swings, box jumps(sometimes) and a few sets of goblet squats & always working my way up to the working sets. This combined with a surplus in calories and proper sleep kept me from ANY squat related injuries. Not bad for someone who was squatting once a week 6 weeks prior.

I completed the base mesocycle and achieved a 275x1 (ugly) 1rm, so I kept the subsequent part of the program based off a 265 1rm as you're supposed to use 90%. Which again tells me I chose a weight that was too high to start with, or should have maybe pushed the envelope in the latter phases. Regardless, the switching phase was easy, speed work. Something my squats are sorely lacking. The "intense" phase was also easy in comparison to the base mesocycle because A, I did not increase my working 1rm by 40 pounds as is typical with Smolov, B I didn't have to squat two days in a row on bruised traps/neck. (Call me what you want, I would've rather done the base 3x over if it meant a better squatting outcome!! But I wanted to run the program through its entirety)
I didn't feel like I got much out of the switching phase, but I did pull off a pretty great final squat workout:
225x3
245x1
265x1
285x1
295x1
275x3 belt&wraps
315x1 belt&wraps
275x7 belt&wraps
The 295 was clean, much much better than the 275 at the end of the base mesocycle.

To wrap it up, warm up well. Actually test your 1rm and be very particular with the weights you use for the program. I do agree that Smolov is much better suited for a lifter with a 400+ pound squat, I believe at that point there are outstanding benefits of squatting with this frequency. It should send your metabolism through the roof, boost up your testosterone, you name it. Oh yeah, and get you an even bigger squat. I did not feel over trained or run down.



My bigger success was with Smolov Jr. benching.
Smolov Jr is very similar to the Smolov base mesocycle with slightly different rep ranges and runs for four weeks, which I did 3x over. I made the mistake of starting Smolov and doing 1 week of the intro cycle the same time I started Smolov Jr. I ended up extending Smolov Jr. to 5 weeks so my Base cycle of Smolov squats and my Smolov Jr would have their 1RM testing in the same week effectively allowing a bit of a deload week. (Which was needed by that point)

I quite liked benching after the squats, always felt good and warmed up, chest stretched out. Back was able to stick to the bench a bit.
Somewhere into the first cycle I started alternating between a standard grip and a wide grip each chest day, I found this worked better for me in terms of progression, and not totally beating a certain muscle group into the ground.
I started with a 170x3 Bench and just today am very proud to say I hit 235x1! I hardly knew it was possible to gain roughly 50 pounds on your 1rm in a short 13 weeks.
Again I set the weight high(er) than the recommended 90% and it paid off big time here. I'm not saying that's best for you, I struggled with some sets and even ended one workout on my 3rd of 10 sets with a minor tear, but being diligent with recovery (and stopping before I did any further damage despite my ego) it all worked out.

I've learned tons about training through reading articles and forums over the course of Smolov and much of my programming up until now didn't really have Planned progressive overload or adequate frequency on compound lifts. Nutrition might not be the 90% for everybody. Just training to failure and then some isn't good enough for me. You absolutely have to come back stronger most workouts. Train smarter.
Smolov and Smolov Jr helped teach me that.
The muscle groups I had on maintenance pretty much did just that. Deadlifts are relatively the same as is OHP as when I began the program. Dips fell off a bit (though I am up 11-12 pounds)
I think Smolov and Smolov Jr can work for an early intermediate lifter, but you should seriously consider if your program has proper progressive overload, if you are hitting the compound movements enough, I'm going to carry on with 2-3x a week. If your nutrition is in check. For those at higher levels who feel they could benefit from the added frequency, I think it could be a fantastic program to blow past some plateau's.

Smolov is also VERY specified training. It's intended to bring up the one lift you choose (or two in my case) and can be very effective at doing so. I did not mind putting deadlifts on hold with previous max's at 220lb's being
495x3 deadlift
315x3 squat
90x4 DB incline (Don't recall ever flat benching over 185)
Of course I lost a LOT of that dieting down to 187 for a physique show, so much so that I think cyclical bulking or slowww bulking will be my approach from now on.

As always, throw me some questions! So many lurkers :P

[Gwyndane]

nice log, i lurked cuz i had no questions ^^ im doing smolov jr myself, loving it... no money for cm though, but then again, with the frequency of smolov, you wont really get doms anymore

[cdevocht]

nice log, i lurked cuz i had no questions ^^ im doing smolov jr myself, loving it... no money for cm though, but then again, with the frequency of smolov, you wont really get doms anymore

Awesome, Bench or Squats? That's one hell of a benefit of increased frequency if you're pretty much free of DOMS, I'm probably not the ideal candidate for excellent recovery just because of some former relationship stuff that still really gets to me now and again. I was somewhat sane before girls, Oh well :P. Though I can attest to having some nasty DOMS after deadlifts that would've normally hung around for 3 days but with CM they were gone after 1. Deadlifts because the frequency of them was next to none. Speaking of which!

a.m.
5x cycling intervals, all out for 30 rotations, trying to think of a better word -.- guessing around 18-20 seconds anyhow with some easy recovery between bouts.

p.m.

Deadlifts
135x5
225x5
315x5
Deficit Deadlifts 3" bumper plate
325x8
325x8
325x8
325x8
325x8 Dropped a set from last session for a more realistic amount of volume and added 10 pounds, will progress 10 pounds a week as far as I can go then drop reps and add weight
Sick back pump. Wish I had a picture (or a phone for that matter) for you's :/ I will borrow my sisters camera for the final results of my 3 months of CM as soon as possible.

Supersets

Chin up
8
7
7
6 Ew, embarassing, but they usually suffer after deadlifting.

Standing Calf Machine
130x15
180x12
220x12
220x12
220x12

BB curl
45x15
75x8
75x8
75x8
75x8

Seated Calf raise
+70x12 single leg
+70x14 single le g
+115x20 explosive concentric
+115x18" "

Stairmaster 5 min

[Gwyndane]

did it for squats

now im doing smolov jr for bench and deadlift, but cutting it in half, so 2 bench and 2 deadlift workouts per week