Front squat 531 - C1D1
Side lunge - BW, 12xPUMP
Front squat - BAR, 95, 145, 170x5, 190x9
Front squat (pause @ 100) - 190x4x4
Blugarian split squat - 45, 50, 55, 60x8
Seated leg extension - 40, 85x8x3
Horizontal calf push - 70, 100, 130x15, 170, 210x10
Back extension - 25, 50x10
Super set:
Standing rope pull over - 25-30x8-10x5
Pull up - BWx8-10x4
1 arm landmine row - BAR, 25, 45x10, 55x8x3
HS NG row - 45, 90, 115, 125, 135x10
Rope pull down - 100, 115, 130x8-12
BB spider curl - 50xAMRAPx2
Great back workout. Happy to be able have full control of my scaupla movement 
Finally feeling symmetrical when performing my exercises now, and will be working on building back my strength. Very excited for future workouts.
Deciding to run somlov jr for front squat and again for bench press. Loved the progress and energy during the program. Past attempts at following my own programs haven’t worked too well, I tend to overdo my volume and do too many accessories. Really hopeful for the next week weeks
You know the problem, now make the cuts IMO cut accessories not volume. Eat more sleep more for volume…but I probably have the too much volume bug.
Also in for smolov intrigue and progress!!!
Smolov jr front squat - C1W1D1
Front squat - BAR, 95, 135, 170x6x6
Pull up - BWx8-10x3
Goblet lunge - BW, 50, 70, 80x12
Plate overhead side lunge - BW, 10, 20, 25, 35x10
Standing calf raise - 90, 130, 170, 210x8
Great workout. I find side lunges, without the step, is helping me realign my hip position. Since doing them, I noticing improvements with keeping the weight centered (left/right) and not drifting/shifting my weight towards one leg.
Exactly what i’m tending to do Boot. I’ll only add accessories that I think will fix a weakness of my main lift, or corrective accessories to compensate for increased volume on the main lifts. Even then, the accessory volume per session will be minimal and spread throughout the week.
Thanks for chiming in, maybe at the end of the cycles/year I’ll post progress pics and vids.
Smolov jr bench - C2W1D1
Face pull - 5, 10, 15x12
Bench press - BAR, 95, 135, 150x6x6
DB pull over - 40, 50x12, 60x10x2
NG pull up - BWx8-10x2
Reverse peck fly - 25, 60x10x3
Cable lateral - 10, 15x12x2
Adding cable laterals for the pump and hopefully a capped shoulder appearance. If this negatively affects my bench press it’ll be removed. Overall, good workout. Feeling much more stable and controlled on the bench press this time around.
Smolov jr front squat - C1W1D2
Front squat - BAR, 95, 135, 180x5x7
1 arm landmine row - BAR, 25, 50, 60x8x2
DB SL - 35, 45, 55, 65x8x2
Overhead plate side lunge - BW, 10, 25, 35x8x2
Horizontal calf push - 90, 130, 170x12, 210x8x2
Smolov jr bench - C2W1D2
Reverse peck fly - 40x15, 55x12, 70x10
Bench press - BAR, 95, 135, 170, 160x5x6
DB pull over - 20, 40, 50, 60x8x2
HS pronated row - 45, 90, 100, 115x8
Face pull - 7.5, 10, 12.5x8
Started with reverse peck fly cause the benches were taken and used the wrong weight for my first working set of bench press. Otherwise workout felt good, body’s taking the volume well.
Smolov jr front squat - C1W1D3
Front squat - BAR, 95, 135, 155, 190x4x8
Pull up - BWx8x3
Didn’t sleep much yesterday, felt really tired.
Smolov jr bench - C2W1D3
Bench press - BAR, 95, 135, 170x4x8
Smolov jr front squat - C1W1D4
Front squat BAR, 95, 135, 185, 200x3x10
Smolov jr bench - C2W1D4
Bench press - BAR, 95X8, 135X5, 155, 180X3X10
Face pull - 10, 15x12x4
Smolov jr front squat - C1W2D1
Front squat - BAR, 95, 135, 180x6x6, 205x3, 225x2x2
Pull up - BWx8-10x3
Back extension - 25, 35, 45, 55x10-15
Just realized I did my front squats with the lighter weights last week haha. Won’t make that mistake again this week. Today’s workout felt good, kept accessories low cause my body felt tired from work/under recovered
Smolov jr bench press - C2W2D1
Face pull - 5, 10, 15x12x2
Bench press - BAR, 95, 135, 155x6x6
NG pull up - BWx9x2
Medium width pull up - BWx8x2
Reverse peck fly - 40, 60x10x3
Cable lateral - 15x10x3
Straight bar standing cable pull over - 22.5, 27.5x12x2
Lower back feels a little out of place. Will decide tonight/tomorrow whether to postpone smolov jr for front squat, the irritation was enough for me to not do DB pullovers.
Lower back felt pretty bad this morning. Going to let it heal before continuing with the program.
HS incline chest press - BASE, 45, 70, 95, 70xAMRAPx3
HS wide chest press - 45, 70, 95xAMRAPx3
Peck fly - 100, 130xAMRAPx2
Super set:
Reverse peck fly - 70x8-10x4
Face pull - 15x12x4
Standing DB curl - 30, 35x8x2
Face pull - 7.5, 12.5, 17.5, 22.5x12
Incline DB press - 30, 50, 60, 70x10, 75x8, 80x5x2, 70xAMRAP
Bench press - BAR, 135x8, 155x6x3
Super set:
Revese peck fly - 70x10, 75x8x3
Machine lateral - 40x10, 50x8x3
Pull up - BWxAMRAP
Good chest workout, lower back is still recovering.
Kneeling leg curl - 20x15, 30x10, 40x8x3
Goblet squat - 25, 45, 60, 75x12, 85x8x4
Back extension - 10, 25, 35, 45x12
Pull up - BWx10
Saving my lower back for another day.
Face pull - 7.5, 17.5, 22.5, 27.5x12-25
Incline DB press - 30, 50, 60, 70x12, 80x6x2
Bench press - BAR, 135, 155x6x2
DB pull over - 30, 45xAMRAPx3
Pronated tBar row (chestSup) - 45, 70, 80x12
Machine lateral - 30, 50x10x2, 40x10
Reverse peck fly - 40x10x3
NG/pull up - BWx8-10x2
Back is recovering slowly.
Front squat - BAR, 95, 135x5, 155x8x3
Lying leg press (noBase/wide) - 90, 180, 270x12, 360x8x3
Lying leg curl (1 + 1/2) - 40, 60, 80x8
Super set:
Hip adductor - 70, 100, 130, 160x12
Hip abductor - 70, 100x12, 115x10x2
Pull up - BWx9-12x2
Sharp pain if weight is too heavy/go to deep. Happy with recovery.
Super set:
Face pull - 15, 25x12x3
Standing cable pull over - 15, 25x10
Pull up (EMOM) - 4x10min
Pronated tBar row (chestSup) - 45, 70, 80x12, 90x8x3
HS pronated row - 45, 90, 115x10x2, 90x15
Rope low row - 47.5x10x2
Back extension - BW, 25, 50, 75x10
Great back workout. Lower re-aggregated from front squats yesterday. May doing front squats depending on how I feel next leg session.