
Yano
VIP Member
- Sep 18, 2022
- 1,889
- 2,244
Body Weight 200
Calories 1600
Smolov Jr Week 3 - final
This week went good , could definitely feel the wear and tear on the joints and shoulders as the week went on. Last couple days I jumped into the shower just before lifting to loosen everything up a bit , added a few reps to the warm ups this week as well.
Sore but got it done , elbows , forearms , delts and pec tendons are all letting me know they are alive for sure but nothing horrendous , take next week get in some solid recovery for a few days and maybe thursday or friday test for new max ,, see how it feels.
For sure it's a fun program , it has a wonderful simple brutality to it I enjoy. Working this for squats or deads would be a challenge for sure. I will try this in the future for sure for both and possibly the full Smolov , see just how far this old man can push the limits of reality but for now after the coming days off it will be back to conjugate.
Rounded up so I could use all plates with out messing with pieces of chains.
Monday - 6x6 - 230
Warm Up - EBx15 105x3 135x3 185x3
Work - 225x6x6x6x6x6x6
Wednesday - 7x5 - 245
Warm Up - EBx15 105x3 135x3 185x3 225x3
Work - 245x5x5x5x5x5x5x5
Friday - 8x4 - 265
Warm Up - EBx15 103x3 135x3 185x3 225x3 245x3
Work - 265x4x4x4x4x4x4x4x4
Saturday - 10x3 - 280
Warm Up - EBx15 105x3 135x3 185x3 225x3 245x3 265x3
Work - 280x3x3x3x3x3x3x3x3x3x3
Calories 1600
Smolov Jr Week 3 - final
This week went good , could definitely feel the wear and tear on the joints and shoulders as the week went on. Last couple days I jumped into the shower just before lifting to loosen everything up a bit , added a few reps to the warm ups this week as well.
Sore but got it done , elbows , forearms , delts and pec tendons are all letting me know they are alive for sure but nothing horrendous , take next week get in some solid recovery for a few days and maybe thursday or friday test for new max ,, see how it feels.
For sure it's a fun program , it has a wonderful simple brutality to it I enjoy. Working this for squats or deads would be a challenge for sure. I will try this in the future for sure for both and possibly the full Smolov , see just how far this old man can push the limits of reality but for now after the coming days off it will be back to conjugate.
Rounded up so I could use all plates with out messing with pieces of chains.
Monday - 6x6 - 230
Warm Up - EBx15 105x3 135x3 185x3
Work - 225x6x6x6x6x6x6
Wednesday - 7x5 - 245
Warm Up - EBx15 105x3 135x3 185x3 225x3
Work - 245x5x5x5x5x5x5x5
Friday - 8x4 - 265
Warm Up - EBx15 103x3 135x3 185x3 225x3 245x3
Work - 265x4x4x4x4x4x4x4x4
Saturday - 10x3 - 280
Warm Up - EBx15 105x3 135x3 185x3 225x3 245x3 265x3
Work - 280x3x3x3x3x3x3x3x3x3x3