Saturday.

A. SSB Squat: up to 125kg x 1.

B1. Rope Pushdown: 2 x 10

B2. Plate Curl @25kg: 2 x 15.

C. Calves and grip

A decent 4 weeks training

Saturday.

A. SSB Squat: up to 125kg x 1.

B1. Rope Pushdown: 2 x 10

B2. Plate Curl @25kg: 2 x 15.

C. Calves and grip

A decent 4 weeks training

Tuesday.

A. Squat: up to 150kg x 1.

B1. EZ Bar curl: 10, 8, 6, 10.

B2. Machine Dip: 10, 8, 6, 10.

Avg 110 Max 146.

Sunday.

A. Deadlift: up to a single @ 180kg.

B1. EZ Bar curl: bar+40kg x 3 x 8.

B2. French Press: bar+20kg x 15, 25.

Avg 133 Max 166.

First time to the gym since Tuesday due to a few inches of snow bringing the country to a complete standstill.

Wednesday.

Erg: 30 secs on/ 30 secs off x 5 rounds.

Skip: 30 secs on/ 30 secs off x 5 rounds.

Bulgarian split squat: BW x 2 x 8 es.

Face Pulls: 3 x 12.

Squat: 20kg, 40kg, 60kg, 90kg x 5.

Press: 20kg, 30kg, 40kg x 5.

Avg 146 Max 169

After a large layoff of several weeks due to travel/illness, finally back at it again today

Tuesday.

(5 mins of rowing 30secs on/30 secs off, 5 mins of same for skipping)

A. Squat: 20kg x 5, 60kg x 5, 80kg x 5, 100kg x 5.

B. Press: 20kg x 5, 30kg x 5, 40kg x 3, 50kg x 1.

C. Pendlay Row: 40kg x 6, 50kg x 6, 60kg x 6.

D1. BB curl: bar x 30.

D2. Cable O/H pushdown: 2 x 10.

Monday.

A. Squat: 20, 60, 80, 100kg x 5.

B. Press: 20kg x 5, 30kg x 4, 40kg x 3, 50kg x 2, 60kg x 1.

C. Pendlay Row: 60kg x 3 x 5.

D1. Cable Curl: 3 x 8

D2. Pushdown: 3 x 8

BW 85.5

Wednesday.

A. Squat: 20, 60, 80kg x 5. 100kg x 5, 5, 10.

B. Power Clean, high hang: 60kg x 3 x 3.

C. Ladder of

EZ Bar curl @ 25kg+bar

Dips

1 2 3 4 5 6 of each in 5 mins.

Avg 136 Max 184.

Friday.

A. Squat: 20, 60, 85kg x 5. 100kg x 3 x 8.

B. Face pulls: 3 x 15.

C1. Hammer Curl: 20kg x 3 x 10.

C2. O/H Cable extension: 3 x 10.

Avg 136, Max 176.

Monday (Smolov intro Wk. 1 Day 1)

A. Squat:

(20, 60, 85kg x 5)

100kg x 3 x 8

110kg x 5

117.5kg x 2 x 2

125kg x 1 (all beltless).

B. Press: 20kg x 5, 30kg x 4, 40kg x 3, 50kg x 2, 60kg x 1, 62.5kg x 1.

I probably shouldnât have tried to do all the squats beltless. By the time I got to the final single with a weight that I would normally do with my eyes shut, I had to get a spot cos it was such a grinder.

Exactly the same squats tomorrow and then worse on Weds. How someone is supposed to hit a 90% single at the end of 3 straight days of this is beyond me.

Tuesday (Smolov Intro Wk 1 Day 2)

A. Squat: (20kg x 5, 60kg x 5, 85kg x 5)

100kg x 3 x 8

110kg x 5

117.5kg x 2 x 2

125kg x 1.

B. Face Pulls: 1 x 15, 1 x 12, 1 x 10.

A whole lot easier than yesterday, which I attribute to using a belt on most of the work sets (and also taking longer rest periods than yesterday).

Avg 126 Max 173.

Wednesday (Smolov Intro Wk 1 Day 3).

(General warm-up incl Rower, Box Jumps and Face Pulls)

A. Squat: ( 20kg x 5, 60kg x 5, 90kg x 5)

110kg x 4 x 5

117.5kg x 3

125kg x 2 x 2

140kg x 1.

An absolute bastard of a session. I had to use knee wraps on the final single because I genuinely didnât think I would get it otherwise. Legs were just gone (although it turned out to be not as bad as I had thought, maybe an RPE 8, after a bit of a psyche-up).

Body is fairly battered now, but chuffed I got the reps.

Avg 132 Max 173

Thursday.

A. Bodyweight lunges: 3 x 8.

B. Pendlay row: 60kg x 3 x 5.

C. Every 90 seconds for 5 rounds:

Dips x 5

DB Curl x 5

Fast light recovery session

Sunday.

A. Bodyweight Bulgarian split squat: 3 x 8.

B. Standing high cable row: 7 x 10.

C. Bench Press*: 20, 40, 60, 80kg x 5.

D. BB Curl: 5 x 10 @20kg w/ 10 secs rest each.

- Paused, close grip, feet up.

Tuesday (Smolov Intro Wk 2 Day 1).

A. Squat: up to 125kg x 5.

B. High hang power clean: 40kg x 3, 50kg x 3, 60kg x 3 x 3.

C. Partial DB OHP: 16kg DBs x 3 x 20.

Thursday (Smolov Intro Wk 2 Day 2).

A. Squat: 20, 60, 90, 110, 128.75kg x 5.

B. Band face pulls: 5 x 20.

C. Ladder of Dips and EZ Bar curl @30kg

1,2,3,4,5,6,7 of each in 3.45

Avg 135 Max 177

Saturday (Smolov Intro Wk 2 Day 3)

A. Squat: 20, 60, 90, 117.5, 132.5kg x 5.

B. Pendlay Row: 60kg x 3 x 5.

C. Bench Press * : 50kg, 70kg, 82.5kg x 5.

D. BB Curl w/20kg: 7 x 10 w/ 10 secs rest.

Horrible session, crap sleep lately, everything felt heavy.

- Close Grip, Paused, Feet up

Avg 133 Max 181

Tuesday (Smolov Base Meso Wk1 Day1)

A. Squat: 110kg x 4 x 9.

B. High Hang Power Clean: 60kg x 3 x 3.

C. Seated partial DB OHP: 18s x 2 x 20.

Tougher than it should have been.

Avg 118 Max 169

Thursday (Smolov Base Meso Wk 1 Day 2)

A. Squat: 117.5kg x 5 x 7.

B. Dips x 5, 5, 10.

C. DB Curl: 14kg x 7, 18kg x 7, 20kg x 7.

Rough.

Avg 118 Max 177.