Current 5/3/1 Program

[ghostface_nilla]

Smolov Jr - Week 1, Day 2

Bench
95x5
135x5
185x4

210x5
210x5
210x5
210x5
210x5
210x5
210x5

High to low cable fly
3x12

Abs, Ankle Mobility


Nothing too crazy, just focused on bench and hit some quick chest flyes. With my schedule this week, my workout days are going to be Mon, Tues, Wed, and Fri, so I didn't want to kill myself today. Sets felt smooth but I'm not sure how my body will react after three consecutive high volume days.

 

[Bullmuscle7]

Beware of smolov. Just be careful with it. You can get some good growth.

Great work above!

 

[ghostface_nilla]

Smolov Jr Week 1, Day3

Bench
95x8
135x8
185x4

225x4
225x4
225x4
225x4
225x4
225x4
225x4
225x4


Cable Fly - Low to High
3x12

Week 1, Day 4

Bench
95x8
135x8
185x3
225x3

240x3
240x3
240x3
240x3
240x3
240x3
240x3
240x3
240x3
240x3

Pull-ups
10,8,6

Week one of Smolov Jr in the books. My gym days were Monday, Tuesday, Wednesday, Friday this week. It'll be different the upcoming weeks.

Impressions:
It was a lot of volume, more than I'm used to. First day went really smooth, it wasn't that heavy but more volume than I'd been doing with 5/3/1. Day 2 was a little tougher but not bad. Day 3 I started to feel the soreness from back to back high volume, but the weight still moved pretty well. Day 4 I had an off day in between which was nice, but I definitely felt the effects of four bench days in one week. First sets felt okay, started to feel really heavy around set 5,6,7,8 but set 9 and 10 actually felt really good. I started taking longer rests in between sets because after the 5th or 6th I was wondering if I'd be able to finish. The volume also killed me for any accessory lifts or other muscle groups. I still can't squat or deadlift so I wasn't worried about skipping those but hitting back and shoulders this week didn't happen. Pull-ups and cable flyes were about all I added. I'm enjoying some recovery this weekend and I'll be back at it Monday.

Beware of smolov. Just be careful with it. You can get some good growth.

Great work above!

Thanks. I think after just this week I had noticeable growth. My girlfriend asked me if I was doing something different at the gym because my boobs looked bigger (she likes to call my pecs boobs).

 

[Bullmuscle7]

Again be careful with this program. I don't recall any accessories when I did the leg version...but we did do some arm work.

Excellent effort here!!! Yes, people will notice changes!

 

[ghostface_nilla]

Monday 2/22

Bench
95x5
135x5
185x3

210x6
210x6
210x6
210x6
210x6
210x6

Cable One Arm Front Raise SS Pull-up
15x10 - 10
15x10 - 10
15x10 - 9

DB Shrugs
40x15
50x15
50x15

Wed 2/24

Bench
135x5
185x4

220x5
220x5
220x5
220x5
220x5
220x5
220x5

Each bench set superset with 6 pull-ups

Reverse Fly
3x15

Day 1 & 2 of week 2. Still feeling pretty good. I had a day rest in between this week and added some accessories. Wanted to do more both days but the bench took a lot out of me. Ankle is still healing, but feeling a lot better. I want to add some very lightweight deadlifts and probably just bodyweight squats or goblet squats to get back in the motion. Hope to be back squatting and pulling soon.

 

[ghostface_nilla]

Thursday 2/25

Bench
135x5
185x3

235x4
235x4
235x4
235x4
235x4
235x4
235x4
235x3 (failed on last rep)

Standing Cable Rope Row
65x10
65x10
65x10

Goblet Squat
45x8
45x8
45x8

Deadlift
95x5
95x5
95x5


Week 2, day 3. Really felt it today. Every set was a grind. I was beat, ended up taking about a 10 minute break after the last set before doing some accessories. On the plus side, I did some light goblet squats and deadlifts to test my ankle out and felt really good. Felt some stretch doing deadlifts but no pain. Going to go a little heavier next week and get under a bar, twice during the week and start a light full leg workout starting the following week when I finish Smolov Jr. At that time I'm going to do a bench deload for a much needed break.

 

[Bullmuscle7]

Looks good brother!!!

 

[ghostface_nilla]

Sat 2/27

Smolov Jr Week 2 day 4

Bench
135x5
185x4
225x4

245x3
245x3
245x3
245x3
245x3
245x2 (fail on 3)
245x3
245x3
245x3
245x3

Dips
14, 10, 10, 8

Leg Press
6 plates x 10 - 3 sets

Last day of week 4 killed me. I couldn't get all three reps on set 6. Ended up taking longer rests between the later sets. It's a long workout. Did some leg press to get some leg movements in and try some different positions with my ankle and felt good.

Mon 2/29

Smolov Jr Week 3 day 1

Bench
135x5
185x4
215x6
215x6
215x6
215x6
215x6
215x6

Squat
135x5
185x5
225x5
275x4
325x2
225x5

Was really happy with today. I only added 5 pounds to the bench from last week instead of 10 because I'm really feeling it. Smolov is no joke. What I'm more excited about was the squat. I went in fully expecting to hit bench and then some light squats, like maybe 225 tops. But my ankle was feeling good and it felt so nice to be back in the squat rack that I ended up just keep adding weight. I can tell I lost some strength but the 325 felt better than expected and besides a little stretching tightness, I didn't have any pain from the ankle. I'm really excited about getting back into a full body split. After this week I'll be done with Smolov and I'm taking a deload bench week. In that time I'm going to squat and deadlift some and jump back into 5/3/1 the week after.

 

[ghostface_nilla]

Wed 3/2 - Smolov Jr. Week 3 day 2

Bench
135x5
185x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

Standing OHP
95x5
95x5
95x5
95x5
115x5

Lateral DB Raise
20x10
20x10
20x10

Cable Face Pull
60x10
60x10
60x10

Cable One Arm Front Raise
15x12
15x12
15x12

DB Shrug
70x10
70x10
70x10

Felt really good today. Bench felt smooth and I still felt pretty fresh for a good shoulder workout. Two more bench days to finish it out.

 

[ghostface_nilla]

Thursday 3/3

Front Squat
135x5
135x5
135x5

Deadlift
135x5
135x5
225x5
275x5
315x5
365x3
365x3
365x3

Pull-up
6,6,6,5

Really excited about deadlifting again. 365 felt heavy and I know I lost a little strength but I'm really happy to be back squatting and pulling.

Friday 3/4
Smolov Jr Week 3, Day 3

Bench
135x5
135x5
185x5
225x4

240x4
240x4
240x4
240x4
240x4
240x3
240x4
240x4

Didn't feel super great today. Bench was my only lift today, just wanted to hit my numbers for smolov and get out. Middle sets were the biggest struggle, took longer breaks towards the end. Last day will be tomorrow. Looking forward to the deload for once.

 

[ghostface_nilla]

Sunday 3/6

Smolov Week 3, day 4

Bench
135x5
185x5
225x3

250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x2
250x3
250x2


Last day of smolov jr. Struggled today, couldn't get the 3 reps on my own for a few sets. Took such a long time to finish my sets that I ended up going home after just bench, I was beat. Smolov really kicks your ass. It was a good experience and I'm glad I finished it out. Now I'm just excited to get back into a full split.

Mon 3/7

Squats

135x6
135x6
225x5
260x5
295x5
225x8

RDL with toes on 10# plate
135x10
135x10
135x10

Nothing too crazy, just getting back into it. Ankle is feeling pretty good, stability is back and no pain. 295 was heavier than I remember though, haha. Legs were a little wobbly on the walk home.