Went to a local high school’s track today
400 meter sprintX5
some clean and jerks, jerk technique is much better, cleans weren’t so good today though, worked up to 160 and missed it, then missed 155
clean pulls
155X5
185X5 was fast
185X5
185X5
snatch
85X5
110X4
110X3
110X2
clean and press
115X5
145X2 very very heavy
145X1
145X0
clean grip deadlift
135X5
225X5
295X0 couldn’t lift it
275X4 what the F happened?
bent over rows
135X5
180X5
180X4
180X6
chin up
body weight+65X3
Good session other than the sudden drop in deadlift strength, probably from the pulls I did.
General warm up (push presses and back squats with 115)
clean and jerks
115X5
135X3
150X5 five pound personal record for five reps
150X5 good, noticed that I jerk better with less of a dip, and squatting down more to receive it
snatch
85X5
110X5
110X5
110X5
backsquat
135X5
185X5
205X5
245X5 
Racked it feeling bad ***ed
205X5 was trying to do a drop set for the 20 rep squat challenge but was too burnt out
bench press
115X5
155X3 lost arch, but felt quick and easy
155X5 the bar only slowed on the last rep
155X5 harder but still got it
bent over rows
145X5
185X5
185X3
185X4
chin ups
BW+65X5
Bw+65X3
I changed the grip of my clean and jerks outwards some, and it makes quite a difference in how fast/easy I can rack the weight. I also noticed I have a problem not extending my torso in the snatch correctly, which I have fixed.
clean pull
115X5
150X5
190X5
190X5
190X5
snatch pulls
working sets: 145X5 150X5 155X5 160X5 160X5
front squat
135X5
185X2
225X2 five pound+1 rep personal record… Immense pressure in face
225X1
225X0 had to dump weight, don’t know what happened but I think my back/abs might of been what limited it.
snatch grip behind the neck press
95X5
110X5 widened the grip out since I have widened the grip for my snatches also
110X5
110X5
bent over rows
150X5
190X5
190X4
190X5
chin ups
bw+85X1 wow that is the equivalent of a 217 pound person doing a chin up!
bw+75X3
Good session, nice personal record on my snatch high pulls, and front squat. I had suddenly went back into the hole very very quickly after getting one fourth of the way to lock out in the last set while my legs felt fine for more.
Sprint intervals today, 500 feet sprinting, then 500 feet walking. 500X20
snatch
95X5
115X4
115X6 (lost count)
115X0
clean and jerk
115X3
135X3
150X1
160X1 personal best
155X2
zercher squats
115X5
115X8
145X8 didn’t go any heavier, didn’t want to risk an injury
bench press
115X5
160X2 (had to stop mid set)
160X3
160X1
pendlay row working sets
165X5
175X5
185X5
185X5
chin ups
bw+85X2
X1
I don’t think I will be doing zerchers again until I find out how safe they are, if it is true they would make a great assistance exercise to back squats and deadlifts. Clean form and snatch form was very good today also.
general warm up for stiffness clean pulls, jerks, and front squats with 115
snatch
95X5
120X1
120X1
120X0
120X1
clean and jerk
125X3
140X2
150X1
160X2 one rep personal record
160X1
160X1
back squats
135X5
185X5
225X3
255X1
260X1
clean and press
115X3
145X3
145X3
145X1
pendlay rows
150X5
190X3
190X5
190X5
chin up
bw 90X1
bw 90X1
general warm up for stiffness clean pulls, jerks, and front squats with 115
snatch
95X5
120X1
120X1
120X0
120X1
clean and jerk
125X3
140X2
150X1
160X2 + one rep personal record
160X1
160X1
back squats
135X5
185X5
225X3
255X1
260X1
clean and press
115X3
145X3
145X3
145X1
pendlay rows
150X5
190X3
190X5
190X5
chin ups
bw+90X1
BW+90X1
2500 feetX8
general warm up
clean and jerk
125X3
140X2
155X1
165X1 five pound personal record got the clean missed the jerk
160X2 missed first jerk got
160X1 missed the second clean by falling on knees
snatch pulls
135X5
175X5
175X5
175X5
back squats
135X5
185X5
205X3
250X3 unracked 255 but called it quits because of a tight painful feeling in calves
clean and press
115X3
145X5
145X2
power jerk
150X3
pendlay rows
165X5
195X5
195X4
195X5
Snatches were making my shoulders hurt so I did snatch pulls instead. Also weighed in as 135 today.
clean pulls
135X5
150X5
195X4
195X5
195X5
snatch high pull
135X5
165X5
165X4
165X5
rack jerks
125X2
140X2
150X1
160X0 nearly locked it out
155X0 just couldn’t keep it locked out
155X1 narrowed grip to my press grip
160X1 regular clean grip used
165X0
front squats
135X5
185X3
205X2
230X1 five pound person record
pendlay rows
160X5
200X4
200X5
200X5
General warm up
snatch
95X3
105X3
120X2
120X2
125X0
125X1
clean and jerk
125X3
140X3
155X1
165X1 only a clean
165X1 again only a clean
165X1 caught it with butt practically to the floor, and once again only a clean need to make my jerk better
back squat
135X5
185X5
225X2
255X2 personal record for a double back gave out on the third rep
230X8 PR
clean and press
115X3
150X1
150X1
150X1
pendlay rows
165X5
205X3
205X3
205X3
chin up
bw+25X4
bw+90X1
BW+85X3
Body wasn’t doing very well today.
general warm up
jerks
115X3
130X3
145X3
155X1
165X0
160X0
snatches
95X5
115X1 arms bent in a very very unnatural way thought I was going to dislocate a shoulder
125X0
120X0
front squats
135X5
185X3
225X1
deadlifts
185X5
225X3
255X3
275X3
295X1
315X1
325X1 ten pounds personal record, used straps since bar was getting too slippery
Pretty shitty session today, strength has fallen through the floor today.
General warm up
smolov Base cycle Week one day one
warm ups then
190X9
190X9 last rep slowed down
190X9
190X9 this is going to be hell next week…
smolov junior week one day one
warm up then
120X6
120X6
120X6
120X6
120X6
120X6
pendlay rows
135X5 widened grip out about three inches each
165X5
185X5
185X5
185X5
185X5
185X5
tried some chin ups but back/arms were too fried.
Switched to a wider grip on the rows for more upper back/rear deltoid. The squats weren’t TOO hard, but was some what difficult same goes for the bench not enough to question if I would finish but enough where my body is definitely beat up and a hint of what is to come next week.
No DOMS in my legs, shoulders, or triceps. Some in chest and the gluteus maxis. Appetite has risen quite a bit.
complex with 95 pounds muscle snatchX5, over head squatX3 back squatX2 behind the neck snatch grip pressX5
smolov base cycle week one, day two
warm up then
205X7
205X7
205X7
205X7
205X7 easy
smolov junior
warm up then
130X5
130X5
130X5
130X5
130X5
130X5
130X5
assistance pulling exercises
pendlay rows
155X5
190X5
190X5
190X5
190X5
190X5
chin ups
bw+65X6
Trying to minimize rest between sets, and keeping the reps as close as possible until the second week, in which I will add a minute to my average rest periods. Last week I will increase rest again, and rest pause as necessary. Upped my calories to 3100 on lifting days, and 2500 on rest will be checking by the end of the week how my weight is.
complex with 95 pounds then
Smolov base cycle Week one, Day three
warm up and
215X5
215X5
215X5
215X5
215X5
215X5
215X5
Smolov jr week one, Day Three
warm up then
135X4
135X4
135X4
135X4
135X4
135X4
135X4
135X4
pendlay rows
165X5
195X3
195X5
195X3
195X5
195X4
Had a massive headache today, strength was really low when I started squatting but eventually got better. The arch for bench has improved a lot since starting and so has maintaining tightness in the upper back.
muscle snatch, back squat, snatch grip btn press with 100 poundsX5 complex
smolov week one day four
warm up
then
230X3
230X3
230X3
230X3
230X3
230X3
230X3
230X3
230X3
230X3
smolov jr week one day four
warm up then
145X3
145X3
145X3
145X3
145X3
145X3
145X3
145X3
145X3
145X3
pendlay rows
165X5
195X5
195X5
195X5
195X5
195X5
wide grip pull ups
bw+40X8
bw+40X8
bw+40X8
Was a relatively easy day for squats compared to previous ones.
same complex as yesterday
Smolov week two day one
warm up then
210X9 oh god I get what people mean by learning to hate yourself for doing this…
210X9 better used stretch reflex as much as possible
210X9
210X9 body was twitching on the last few reps, after racking weight proceeded to just let myself fall and catch my breath
smolov jr week two day one
95X5
115X5
working sets:
140X6 accidentally added 10 extra pounds felt as if I was going to strain my chest
130X6
130X6
130X6
130X6
130X6
pendlay rows
165X5
200X5
200X5
200X5
200X5
200X5
wide grip pull ups
bw+45X6 accidentally put fourty and did thirty friday
bw+45X5
bw+45X6
The squats were evil today, I was thinking about making another 20 pounds next week if it was not brutal today… Sticking to the regular 20 then 10. Also hungry all the time even with the added calories.
smolov week two day two
225X7
225X7
225X7
225X7
225X7
bench:
140X5
140X5
140X5
140X5
140X5
140X5
140X5
pendlay rows
205X5
205X5
205X5
205X5
205X5
wide grip pull up
bw+45X8
bw+45X8
bw+45X8