Smolov

Squat
200x4x9

Bench Press
95x8
135x5
185x3
205x2
215x5x3 85%1RM at max of 255
185x8

DB Bench Press
65x10
75x10
85x8
95x5

Dips
25x8
35x8
45x7

Rope Triceps Ext
60x6
40x10
40x10
Preacher Curl EZ+25x12
40x15 kneeling

Rack Pulls (slightly below knee)
warm-up
225x5
275x5
315x5
335x3
365x2 no straps
365x2 straps
315x12

Seated Cable Row
137x10
150x10
162x10

Chins
BWx8/7/8/7/7/6/6+1.5+1
51 reps

One set of pinwheel curls I think

Overhead Press
95x8-10
115x8
135x5
165x4x2

DB Bench Press
65x10
75x8
80x8
85x8

Close-grip Bench Press
185x6
155x10/10/8

Seated Cable Row
125x10
150x8-10
162x8
175x8

Preacher Curl
EZ+50x6
EZ+40x10/10/10/11

Cable Abs (in between some curls)
80x10 100x7 90x10

Dips
BWx18

Squat
95x8
135x6
185x5
225x5
255x3
275x1
275x1 failed for 2
225x5

Leg Press
270x12
360x10
450x8

Kneeling Cable Abs
80x15
100x8/9/10

Kettle Bell Swing
53x20 (10 each hand)

Saturday Feb 20, 2010
Bench Press
warm-up
225x3x1+1+1+1+1 30 sec RP
185x10 or 11

Kettlebell Clean and Press
53x3x6 (both sides)

Squat
95x8
135x6
185x5
205x5
235x10

Leg Press
270x10
360x3x10
450x10

Kettlebell Swings
53x3x20
1st set alt hands/10, 2nd set alt hands/5, 3rd set double hand

Overhead Press
95x8
115x8
135x6
155x6
175x2
185x0
135x11

Dips
BWx10
25x8
35x8
45x8
55x6
70x5
80x3?

Chins
BWx10/8/8/8/8/8/10/9+1
70 reps

Preacher Curl (narrow grip)
EZ Bar+50x8/8/8/6

Dips
BWx18

Band Pull Aparts
30/25/20

Superset

Front Squat
95x10
115x6or8
135x6
155x6
185x6
205x2x4
225x1

Chins
BWx12/10/8/6/6/6/6/10
64 reps

I feel like my head is about to explode.

Bent-Over Rows
95x10
115x10
135x8
155x8
185x6
205x4 straps
155x10 straps
135x14 straps

Lat Pulldown
125x10
137x10
150x8
162x7

Superset:
Seated DB Press
55x10
65x8/6/7 i think
Chins
4 sets BW

DB Curls
40x8/7
35x2x8

Conc Curl 30x6

Facepulls
60/70/80x20

Squat
115x8
135x6
185x5
225x5
255x3
275x1
275x1

Leg Press
270x12
360x10
450x8
540x3

Back Ext
BWx25


Saturday, Feb 6, 2010
Bench Press
15 reps of 225 via mostly 2 rep sets

Rafter Chins
about 50 reps in sets avg of 6 reps

Squat
95x8
135x5
185x5
225x5
255x5x3

45 Deg Back Ext (hands behind head)
BWx3x20

Ab Wheel
3x15

Chins
BWx10
10x8?
25x6-8
35x5
45x3x3+1+1RP
BWx10

Seated Cable Row
125x10
150x10
175x8
200x6

Seated DB Press
55x10
65x8/6 or 7

DB Curls
40x10/8/8

Preacher Curl
EZ-Bar+40x8/8/8/10 or maybe I just did 3 sets

Squat
95x6
135x5
185x5
225x5
245x3
275x3x1
225x6

ab wheel roll outs

Friday, January 29, 2010

a) Overhead Press
work up to 175x2

b1) Chins
BWx6
BW+10x6
BW+25x5
BW+25x6
BW+25x6
BW+25x7
BWx12

b2) Dips
BWx8
25x8
35x8
45x8
70x6
70x6
BWx12 or so

c1)Preacher Curl (narrow)
EZ bar+50x10/9/9/8 or something like that

c2)Triceps Pushdown
60x12
70x10
80x9 or so