Smolov jr workout 11 of 12
Day 3 of week 3
70kg×8 sets×4 reps
That's a reps PR! Felt good. Failed the last rep of the last set, I probably should have had an extra couple minutes rest. Push pressed that last rep but everything else was good.
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06-13-2019, 10:43 PM #61
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06-16-2019, 05:55 PM #62
Smolov jr workout 12 of 12
Day 4 of week 3
72.5kg×6 sets×3 reps
70kg×1 sets×2 reps
Lateral raises with dumbells
12kg×12×6
Cable face pulls 7 sets 12-15 reps. Increasing weight.
Took two days off before this workout. I was just fried after the last ohp session. Still pretty fried today to be honest. Had to drop weight after 6 sets and then call it on ohp after 1 more set. Fukked! Pretty happy with how smolov has gone but I'm pretty happy that it's over. Will try again in another 6 months to a year!*Only misc at work crew*
**Sons of Smack crew**
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06-21-2019, 09:22 PM #63
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06-30-2019, 09:35 PM #64
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07-08-2019, 08:42 PM #65
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07-12-2019, 09:15 PM #66
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07-16-2019, 06:29 PM #67
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07-16-2019, 06:37 PM #68
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07-21-2019, 06:24 PM #69
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07-24-2019, 09:58 PM #70
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07-31-2019, 10:40 PM #71
Ohp
Bar×2×10
40kg×1×3
50kg×1×3
60kg×1×1
62.5kg×4×5
Lateral raises
10kg×1×10
16kg×3×8
Incline bench after ohp and then rows and lat pulldown. Then chest and shoulder accessories. Trying a push/pull, deadlift, squat routine for a little while. Emphasis will be on ohp on push/pull day.*Only misc at work crew*
**Sons of Smack crew**
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08-06-2019, 09:26 PM #72
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08-09-2019, 04:15 PM #73
Seated dumbell press
10kg×1×12
12kg×2×12
24kg×2×5
30kg×1×5
36kg×3×5
20kg×2×12
Lateral raises with dumbells
12kg×3×12
Quick blast before I do a circuit. Coming off nightshift so I'm happy with energy and strength.Last edited by caravanbrah; 08-09-2019 at 04:48 PM.
*Only misc at work crew*
**Sons of Smack crew**
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08-16-2019, 07:41 PM #74
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08-19-2019, 01:51 PM #75
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08-25-2019, 05:18 PM #76
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08-28-2019, 05:51 PM #77
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09-03-2019, 07:22 PM #78
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09-06-2019, 06:24 PM #79
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09-10-2019, 07:47 PM #80
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09-15-2019, 05:59 PM #81
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09-22-2019, 07:21 PM #82
Ohp
Bar×2×10
40kg×1×3
50kg×1×3
60kg×1×1
70kg×1×4
70kg×3×3
60kg×2×3
Behind the neck press
50kg×3×5
Lat pulldowns and rows on hammerstrength machine.
Lateral raises
12kg×1×12
14kg×2×12
Dumbell front raises
10kg×3×8
I wanted 70kg×4×4 but it wasnt to be. Will go for 65 or 67.5 5×5 next week.*Only misc at work crew*
**Sons of Smack crew**
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09-29-2019, 05:11 PM #83
Ohp
Bar×2×10
40kg×1×3
50kg×1×3
60kg×1×1
67.5×3×5
67.5×1×3
65kg×1×5
Disappointing. Wanted 5×5, got to evaluate my diet I think... my programming I think is on track but I've dropped a bit of weight and this may be affecting my strength now.
Incline press then lat pulldown and face pulls
Lateral raises superset with leg raises-summer is coming.
12kg×1×12
14kg×3×12*Only misc at work crew*
**Sons of Smack crew**
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10-03-2019, 09:19 PM #84
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10-08-2019, 09:54 PM #85
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10-14-2019, 09:17 PM #86
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10-18-2019, 11:18 AM #87
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10-20-2019, 05:41 PM #88
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10-20-2019, 08:39 PM #89
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10-20-2019, 08:42 PM #90
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