I have started running the full smolov program as posted on stronglifts.
For upper body work I am currently doing the pushup/pullup routine that was recently posted in an article on this site. (http://www.tmuscle.com/free_online_article/sports_body_training_performance/big_back_big_chest_real_fast )
My best gym lifts are 525 squat, 355 bench, and 535 DL.
Raw PL comp- 510, 335, 515 -only a belt
I have been working out for 8 years, but 4 years of hard, smart training.
I am in college working toward a B.S. in Exercise Physiology, and I am a certified personal trainer.
I will answer any other questions, and I should update with every workout.
I also stretch post WO and do minor stuff at home like band pullaparts and rotator cuff stuff.
I can post that is anyone is interested, otherwise it will just be the gym WO.
So far, *trying to do most of this program beltless, I will note when it is added
Day 1- August 24, 09
2 @385, 2 @395
For the pushups I do sets of 10, and pullups sets of 5(dead hang and chest to bar)
3 sets of each pre and post WO, 4 sets at home. I have a playground at my apartment.
Day 2- aug 25
Same as above for pushups/pullups
Day 3 aug 26
I had a spotter watch me on this one and half way down the dude puts his hand on my stomach, and then it gets crushed between against my legs. This broke my concentration and I ended up needing a small spot half way up. Now I know to tell spotters not to do that.
Upper: 4 sets pre, 4 post, 2 at home
Day 4 Aug 27
Couldn't get to the gym, did these at home with a bar on my back and 5 sec hold/stretch at the bottom.
upper: 5 sets(of 10) of pushups, feet elevated on a ball
10 sets (of 5) pullups. These were done with a neutral grip, but still dead hang and chest to bar.
5 sets(of 10) of pushups, feet elevated on a ball
Bulgarian lunge, or rear foot elevated, whatever you prefer.
3x8 20kg kb. Went for a deep stretch on these, rear foot on 24in box.
Upper: 5 sets of each pre and then post WO.
*My pushups from here on will all be feet elevated on a ball(laces down at first), about 24in. And pullups will be done neutral grip due to some pain going chest to bar with a pronated grip. The sets Will also be 5x10 pushups and 5x5 pullup pre and post WO.
3x8 with 185.
upper as per usual.
Day 8 Aug 31
Threw in some DLs today.5 singles @455 with 1min or less rest.
Upper: 5 sets pre and post. pushups are done on toes, elevated on ball.
This is where I am now, if I forgot to mention anything just ask.