Today was an easy day but i went too hard. Will likely pay for it tomorrow on my squats. Generic warm up + windmills 3 rounds (10 Banded good mornings, 10 banded x walks each direction, 10 single leg glute bridges each leg) 3 rounds… Read More
Smolov Base Week 2 (Week 4) typical warm up + some windmills + pull ups 5 x 7 @ 215 Back Squat — i definitely feel that the 5×7 is the hardest of the rep schemes. 2 rounds of 2 x 10 BB over hand row… Read More
Back on the smolov track, woop. But first I hit the gymnastics body stretch program for front splits for 30 min Base Week 2, Day 1 bunch of reps with the bar, some reps @ 135 4 x 9 @ 205 3×5 DB bench @… Read More
I worked out i think maybe 4 days? none were really meaningful except for Friday where we had a nice morning grinder with fellow SeaLabber DeSapio. It consisted of a 20 min amrap that hurt then a 30:30 cardio thing that really wasnt that bad… Read More
Coming to you live from the ATX. I don’t have a good set up here to do my back squats so I’m just going to try and maintain then get back to it Monday. 1 mile walk the doggo 3 x 10 w/bar Stretch 3×8… Read More
Smolov base 1 (week 3) day 4 Standard warm up 10×3 235 back squat 3×5 DB bench @ 80 3 x 5 barbell row @ 135 15 rounds @:30 @ 135 – DL/Clean/power clean/squat/push press Stretch
smolov base 1 (week 3) day 2 Standard warm up plus windmills and pull ups 1×20 @ bar 1×7 @ 135 5×7 @ 205 back squatties 3×10 barbell row @ 135 2000m row (was pathetic) Some stretching and ab wheelies
Smolov Base 1 (Week 3) Day 1 quickie this evening, work was long. standard warm up + some windmills and pull ups 4 x 9 @ 195 Back squat 3 x 6 DB bench @ 80 stretched after dinner
Coming to you from Raleigh NC @ a Lifetime Fitness Standard warm up OH press, work up to 135 and do 3×5 (super set with pull ups) then continuing from that weight work up to 2×3 push press @ 185 Power cleans work up to… Read More
Smolov Day 3 Week 2 This was the final day of the introduction phase. Typical warm up + pull ups 5×3 Jump squats @ 65 lbs 5×3 back squats @ 135 “dynamic effort” basically pause briefly at the bottom then try and squat up as fast… Read More
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