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 5 x 1 @ 225
DB bench work up to 2×5 @ 90, then a ton of reps at 25
14 x 500m row @ 1 min rest hold under 1:50 pace
1000 yd swim
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 as possible, was actually quite difficult to feel like I was going fast.
1 x 5 @ 265 (was supposed to be 245 but my brain was broken)
3×5 power clean @ 185
Standard warmup
5 min row
40 arm raises
10 arm circles
leg swings
set
3x
10/12/12 leg press 90/180/180
ankle PT w/ bands
then
10 x back/oblique raises at 45
10 x standing curls 60
10 x OH press 60/70
Cooldown
ab set
roll out
7.70 mi 1 hour 4 minutes 44 seconds
8:24/mile
my ankle hurts, and it was cold
7.73 Miles 1 hour 5 minutes 59 seconds
8:32/mile
Standard Warmup
5 min row
40 arm raises
Set
3x
10/12/12 x DB incline bench 45/50/55 (I tried doing a 4th at 60 but i pulled a muscle in my thumb getting the weight up. it was weird.)
10 x DB Chest flys 22.5/25/27.5
10 x DB closed bench same 22.5/25/27.5
3x
10 x preacher curls 55
10 x OH standing press 70/80/90 (became push press on 90)
Cool down
ab set
roll out. ankle finally feels better.
3.15 Miles 30 minutes 43 seconds
9:44/mile
Just a light rain. Had the GF run with me.
Her (on running in the rain) – ” I don’t do things like this”
Me – “No one does, until they do”
I’m so wise.
Standard Warmup
5 min row
40 arm raises
Set
3x
20 x hip adduction 145
20 x hip abduction 235
10 x weighted crunch/obliques 35
Cool down
ab set
roll out
Wasnt feeling too great, and still recovering from the 20 mile run. Just a quick session.
Smolov Day 2 Week 2
This is a continuation of the introductory 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 as possible, was actually quite difficult to feel like I was going fast.
1 x 5 @ 235
bent over barbell row 3 x 10 @ 135
Smolov Day 1 Week 2
This is a continuation of the introductory 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 as possible, was actually quite difficult to feel like I was going fast.
1 x 5 @ 225
Heavy DB bench (sets of 4 starting at 70 and doing 2 sets at each weight up to 85)
15 min on the stair stepper
