Smolov Log

Training Logs
1

So I recently completed my first season on the crew team at the university I attend. It was a great expirence and it really got me into good shape. However many of my lifts suffered because of it. The amount of cardio/conditioning that went into having a successful season took away from my time in the weightroom. With the upcoming break between the end of the season and the start of the winter season (4ish weeks) I decided to run Smolov Jr for Bench and Smolov Base Cycle to get my lifts back up. Any comments or advice on how to complete this successfully would be great.

Age-19
Weight- 185 lbs
Bench PR- 240lbs
Squat PR- 305lbs
DL PR- 315lbs

Training Maxs for Current Cycle
Bench- 200lbs
OLY Squat- 225lbs- (Reason being is my quads are lacking)

Day 1 (10/29) (Lbs x Sets x Reps)

Bench
45x2x10
95x1x5
140x6x6

Squat
45x2x10
95x1x7
155x4x9

Accessory Work- Will be done to ensure structural balance, strengthen weak points

DB Flys
15x5x10

Face Pulls
60x3x15

GHR
3sets x 20reps

Ab Roll-Outs
3setsx 15reps

Good Day Overall, By the end of the big two lifts my form felt good, though the last sets for each were a bitch. Cant wait for tomorrow

2

Day 2 (10/30) (Lbs x Sets x Reps)

Squat
45x2x15
170x5x7

Bench
45x2x10
95x1x5
150x5x7

Dips
3sets x 10reps

DB Rows
40x3x12

Back Ext
3 sets x 20 reps

Squat were wonderful, good form and depth. Bench was lacking. My grip kept on slipping on it, and i was too far up on my body while bringing it down. Dips really helped stretch me out. Overall good day cant wait to rest

3

Just started the Smolov program myself today, gotta admit the 4 sets of 9 was a bit of a shock to the system, not really done over 5 reps for a while, felt a bit tired after a night shift last night, but looking forward to Tuesday and the 5x7.