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LaBrake 12.14.2018

finally finished the base phase of SMOLOV

SMOLOV Base week 3 Day 4

typical warm up  w/some extra stretching

1 x 3 @ bar, 1×3 @ 135, 1 x1 @ 225

10 x 3 @ 265 on 1:30 Interval Back Squat

(tried to do a front squat single and failed, sad)

worked up to a 205 lb deadlift, powerclean, “hang squat” clean

3 x 3 power clean @ 185

deep stretching + some abbies

TGIF WOOOOHO

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LaBrake 12.13.2018

whaddup, players.

Smolov Base Week 3 Day 3

typical warm up, sort of rushed it.

1 x 5 @ bar, 1 x 5 @ 135

7 x 5 @ 250 Back Squat (may have done 8, i lost count)

4 x 6 DB bench @ 80

db bench + curl play @ 20 lbs

some pull ups

lots of deep stretching

 

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LaBrake 12.11.2018

Smolov Base Week 3 Day 2

typical warm up, with extra rolling, some push ups and stretching

1 x 7 @ Bar, 1 x 7 @ 135

5 x 7 @ 235 Back Squat — ow.

4 rounds 10 reps barbell row @ 95 1 power snatch 1 hang snatch balance

2 rounds same thing @ 115

some snatch balance play

10-1 BB oh press @ bar super set with 3 pullups.

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LaBrake 12.10.18

Since I did not complete my smolov work outs last week I am just going to repeat the last base week again then test max next week.

sooo,  Smolov Base Week 3 Day 1 

typical warm up  + some pillar prep + some pull ups

9 @ Bar, 9 @ 135

4 x 9 @ 225 Back Squat

work up to a 205 LB power clean by the DL/PC/HC triplets then

4 x 3 Power clean @ 205

Then 14 rounds @ :30 DL/PC/HC/Sq/PP

Then 1 x  8 @ 65 DB bench, 2 x 8 @ 75

then 2 rounds 20 reps DB bench 10 curls @ 25

Sauna (will need to deep stretch tomorrow)

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DeSapio 12-8-18

Bench:

135 x 12

155 x 12

185 x 10

205 x 10

225 x 7

230 x 5

230 x 5

230 x 5

230 x 5

235 x 3

Incline DB Bench:

60s x 12

70s x 12

80s x 6

80s x 6

OH Press:

95 x 5

115 x 5

115 x 5

115 x 5

115 x 5

Squat:

225 x 10

245 x 10

265 x 8