Jan 31, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 265.0 lbs x 4 reps
- 265.0 lbs x 4 reps
- 265.0 lbs x 4 reps

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 160.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps

Jan 30, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 3 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps

Started consciously rotating the elbows down to point at the floor and to get it under the bar during the descent and ascent of the squat.  Seems to be very helpful in keeping a straight bar path.  Also had less time to warm up this morning so just did some shoulder dislocations with the resistance band, did some band distractions for the hip, and then just went straight to squatting with the bar.  Felt good actually.  I think since my hip is the problem and this narrower stance really reduces that, I seem to need less warmups, but I should still try to warmup more if I have time.

Jan 29, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps
- 255.0 lbs x 4 reps

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 3 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps

Becoming hard to maintain a straight bar path.  On the descent, it sometimes comes slightly forward.  The key is to really tighten up the upper back and keep the chest up throughout the lift, both descent and ascent.  Also, though I consistently hit depth, I don't want to leave any doubt so one thing I tried on the last set/rep is to deliberately rebound in and out of the hole.  This also adds speed coming up to push through the sticking point, however, it is more likely for the hips to shoot up doing this, so I need to practice pushing backwards at the point of rebound.

Jan 28, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps

Felt quite fatigued this morning and was very tempted to not exercise, but pushed forward and did it anyway and I'm glad I did.  It felt good and the bar moved well.

Jan 27, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps

Took yesterday off because over the weekend I had already done a 6x6 @ 70% (210) and a 7x5 @ 75% (225).  Today officially started an updated Smolov Jr. Daily program, which means less volume per day, but higher frequency, therefore same total volume.  This really saved on time today, as I didn't start my squats with the bar until 9 a.m., and was done by 9:30, then easily fit in the bench workout as well.  Regarding squats, they felt pretty light, but I think I've started kicking my hips a bit farther back and that may have played a role in the hips shooting up a bit faster and the bar having a J shape out of the hole.  I'm going to revert back to releasing the glutes with a simultaneous knee break and sinking straight down on the heels.  This should help keep the hips closer and under me and then I can try to bounce straight up, using my quads.

Jan 25, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps

With a shoulder-width stance, weight on the heels, I now descend while staring straight ahead, but as I go down, I keep my eyes fixed on the same spot, which means my eyes will start looking upwards and that continues until I ascend back and my eyes return to the straight ahead point.  I find this helps keep the weight on the heels and more importantly, keeps the hips from shooting up, keeps the chest up, and prevents the bar path from moving forward over midfoot.  Also, I found the biggest help for me in descending in the squat is to stop overthinking about knee break or pushing hips back (hip break), but rather, literally just think of sitting down.  That simple thought of sitting down will automatically take care of the hips and descent...etc. as long as the setup is correct (glutes flexed, hips externally rotated by screwing feet into the ground, core braced, upper back tight...etc.).  After the setup is done, just sit down, simple as that.

I also revamped the Smolov program so that instead of 4 days a week, it's a daily program, but the volume of each day is decreased.  By doing this, frequency is increased, warmups/stretching is increased, more time to drill technique...etc.  Also, by reducing volume per day, fatigue is less so form should stay better and recovery day by day is better.  This will also save a lot in terms of time since I am trying to fit in my workouts before going to work in the morning.  Doing 10x3 or 8x4 isn't really feasible as that will take a lot of time.  By splitting it up, not only should I have no problems fitting it in, but can also throw in my bench press as well so everything is done before heading to work.  The caveat to this is I don't think I will have the time or energy to work on accessory movements much (i.e. shoulder press, pullups, dumbbell rows, ab wheel).

Jan 24, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps
- 160.0 lbs x 6 reps

Started a new Smolov Jr. cycle, this time for both squat and bench.  My pants are getting tight and I don't want too much hypertrophy.  Also, since I've switched to a much narrower stance, I need the practice with the walk out and set up.  I'm feeling some strain on my adductors even with a narrow stance, but overall ok.  I tried the first set by kicking the hips back but it made my back too extended so I went back to a knee break while glutes are flexed and sitting down onto the heels.  I also put my hands closer together, about 2-3 finger widths from the non-knurled sections.  This really helps with upper back tightness and staying upright.  Upon bouncing out of the hole, I also start to look up a bit to help maintain a vertical bar path so I don't lean forward.  Will have to see how this new form/stance plays out once the weight gets heavier.  Not much of a challenge at 70%.

Jan 23, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 175.0 lbs x 3 reps
- 205.0 lbs x 2 reps
- 225.0 lbs x 1 rep
- 225.0 lbs x 1 rep

Actually failed at 225 twice.  First time I felt unbalanced immediately upon taking the bar off the rack and the second time, I may have been able to grind it up but Danyi helped it up too soon.  Either way at best it's a max, if not, then I'd be slightly under 225.

Jan 21, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps

Because of hip pain I had to keep experimenting with new stances again and now it seems like I have to practically take the hips out of the equation by using a really narrow stance (~14 inches at the heels, so more like hip width, not even shoulder width).  I then screw the feet into the floor and as I open up the knees, I sit straight down.

Jan 20, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps

Deloading this week after the past 3 weeks of Smolov work.  Also, still nursing a tight lower back and tight adductors/hip flexors.  Decided to just stop at ~60% (185) and just alternated sets testing flat vs heeled shoes.  I previously stopped using heeled shoes because I felt that they were throwing me forward when I bounce out of the hole, but the correction for this is more upper back tightness and pushing the back into the bar, so it's not so much a shoe issue.  When wearing the flat shoes, I also realized during the Smolov cycle that I feel stronger if I put my weight on my heels during the descent and then push hard through them on the way up, so it would make sense that an elevated heel would help with that.

Jan 19, 2015

Lower back was still fried from mis-grooving the squat triples from yesterday.  Turned the squats almost into good mornings and put a lot of stress on the lower back and as a result, couldn't work out today.  Tried to start a new bench press Smolov Jr. cycle but my lower back was so tight I couldn't arch at all so I stopped.  I was also experiencing a lot of impingement, particularly in the right hip joint.  I suspect it's due to really tight adductors in the right leg.  I've been trying to massage it but it's extremely tight.  Even tried using my powerblocks to knead into it, which provides temporary relief.  I also tried more banded voodoo flossing, which was most effective.  Following Matt Ogus' video for voodoo flossing since he also was experiencing hip impingement pain where I am, I did the following exercises with the band.

1.  Band under the butt --> squat down
2.  Hip flexor stretch, band around leg with knee down, glutes flexed hard
3.  Band at hip joint, pulling forwards.  Leg back and weight on heel, glutes flexed hard.

This last exercise didn't help me before when I first started trying banded distractions, in fact, it almost seemed to make it worse, and I attributed that to it pulling my femur forward, which I suspect is what's actually causing the impingement.  However, today, it seemed to do wonders and every time after I did it, my hips felt great.  However, the impingement would come back after a short time.  Not a long time solution...

Jan 18, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 3 reps
- 255.0 lbs x 1 rep
- 285.0 lbs x 3 reps
- 285.0 lbs x 3 reps
- 285.0 lbs x 3 reps
- 285.0 lbs x 3 reps
- 285.0 lbs x 1 reps

Lower back was starting to cramp so had to cut the planned sets short.  If I'm recovered, then tomorrow I'll try to do the other 4 sets of 285.  As fatigue sets in, my forward lean increases and my hips rise a bit early, which pushes the bar path forward of mid foot and puts a lot more emphasis on my lower back to bring it back into the right bar path and finish the lift.  I need to really emphasize the cue of keeping the upper back tight and pushing the back into the bar.  I also need to make sure this cue is timed upon rebounding out of the hole.  My current problem seems to be that I don't time it correctly and I start pushing my back into the bar AFTER the rebound so it acts only to correct an already forward bar path as opposed to keeping it vertical to begin with.

Jan 17, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 3 reps
- 240.0 lbs x 1 rep
- 270.0 lbs x 5 reps
- 270.0 lbs x 5 reps
- 270.0 lbs x 5 reps
- 270.0 lbs x 5 reps
- 270.0 lbs x 5 reps

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 165.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 195.0 lbs x 3 reps

Jan 16, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 4 reps

Jan 15, 2015

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 3 reps
- 255.0 lbs x 7 reps
- 255.0 lbs x 7 reps
- 255.0 lbs x 7 reps
- 255.0 lbs x 7 reps

Jan 14, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps

Jan 13, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 3 reps
- 240.0 lbs x 9 reps
- 240.0 lbs x 9 reps
- 240.0 lbs x 9 reps

 ** Deadlift **
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 240.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

Had to leave for work at 8 a.m. this morning so had to wake up at 6 a.m. in order to fit in the workout.  Slept at 11 so had about 7 hours sleep and felt relatively ok upon waking up.  Turned off the alarm promptly, went to wash my face and then start eating my oatmeal that had been soaking in my protein shake (that way it can start digesting).  After finishing the meal, I continued washing up, including a hot shower to warm/limber up.  Did some rumble rolling, leg swings forward/back and sideways, hip flexor stretch, and a banded distraction stretch pulling backwards while I was in a child's pose type position.  By the time this was all done, it was 7 a.m.  Did my warmups with the bar, then 135, then 205.  Started my working sets of 240 around 7:10-15.  Felt pretty good.  First 5 reps were easy, 6-7 were ok, then had to take a breather before finishing 8-9.  Form held up pretty well.  Took >5 but <10 min break in between sets.  Also drank a protein shake with creatine during the workout to stay hydrated.

I find my main cues for the squat now are to walk out with feet about hip or slightly more than hip width.  Feet are flared out about 30-40 degrees, as I found that when they were pointed more forward, when I initiate the squat by screwing my feet into the ground, my toes and the inside of my foot would actually shift off the ground, which is unstable, and also by flaring my feet out more, it lets my knees push out more and I risk less impingement, so I figure I might as well just start with the feet flared, that way the toes and whole foot can maintain 3 points of contact with the ground the whole time.  I also have been trying to speed up my setup under the bar, and I found that really squeezing my upper back tight once I get under the bar helps me get the bar into the groove much faster and more confidently, as opposed to slowly wedging it in there and rubbing the bar up and down the back until it falls into the shelf.  Anyhow, as mentioned, I initiate the squat by thinking of twisting my feet into the ground, which automatically will push out the knees and open the groin, and this will also allow for an automatic simultaneous knee/hip break and a smooth eccentric.  I make sure that the weight is on midfoot/heels.  I try to do a controlled rebound out of the bottom, initiating the rebound and the initial concentric motion with hip drive up, and then just focusing on simultaneously pushing hard through the heels and pushing my back hard into the bar to keep my upper back from caving and my chest to stay up.  This prevents the bar from rolling forward and it keeps the bar path more straight/linear by preventing the bar from shooting forward upon initiating hip drive.  Also, by simultaneously pushing the back into the bar and pushing through the heels, despite initiating with hip drive, I try to ensure that the speed of hips moving up is equal to the bar speed.  If the hips were to move up faster or before the bar moves, then it'd end up being an ugly good morning.  One other note though, is I find if I cock my head back to "pack the neck", for me, this pushes the chest too high and this thoracic extension actually causes my bar path to move BACKWARDS during the descent, particularly at the bottom.  It also increases the risk of anterior pelvic tilt instead of a neutral spine.  I will instead just keep my neck neutral instead of packing it, but ensure that I do flex and tense my upper body, including the lats, upper back...etc.

Jan 12, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 165.0 lbs x 6 reps
- 165.0 lbs x 6 reps
- 165.0 lbs x 6 reps
- 165.0 lbs x 6 reps

** Dumbbell Shoulder Press **
- 35.0 lbs x 5 reps
- 45.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps

** Dumbbell Row **
- 50.0 lbs x 5 reps
- 60.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

** Pull-up **
- 3 x 10 reps

Jan 11, 2015

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 3 reps
- 240.0 lbs x 1 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps

 ** Deadlift **
- 135.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 240.0 lbs x 1 reps
- 270.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

Jan 10, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps

Jan 9, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 175.0 lbs x 4 reps
- 175.0 lbs x 4 reps
- 175.0 lbs x 4 reps
- 175.0 lbs x 4 reps
- 175.0 lbs x 4 reps
- 175.0 lbs x 4 reps

** Dumbbell Shoulder Press **
- 35.0 lbs x 5 reps
- 45.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps

** Dumbbell Row **
- 50.0 lbs x 5 reps
- 60.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

** Pull-up **
- 3 x 10 reps

Jan 8, 2015

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps

 ** Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 1 reps
- 255.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

Jan 7, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps

** Dumbbell Shoulder Press **
- 35.0 lbs x 5 reps
- 45.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps

** Dumbbell Row **
- 50.0 lbs x 5 reps
- 60.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

** Pull-up **
- 3 x 10 reps

Jan 6, 2015

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 2 reps
- 240.0 lbs x 7 reps
- 240.0 lbs x 7 reps
- 240.0 lbs x 7 reps
- 240.0 lbs x 7 reps

 ** Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 1 reps
- 240.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

For the squat, I realize that in later sets/reps, as fatigue sets in, the bar path starts to move diagonally down because my chest is collapsing more forward and my weight is shifting more towards the forefoot.  I realized this halfway through the last set so I adjusted to descend more on the midfoot/heel and I immediately felt significantly stronger, smoother, and upon reviewing the video, the bar path was straightened right out.  Will have to remember to do that now.

Today I also tried to work out in the morning, so I woke up at 7:30, ate a banana and 3 hard boiled eggs along with my maca root/whey protein shake mixed in 2 glasses of water.  Also took my multivitamin and fish oil.  In retrospect, this was probably too much because I felt quite bloated.  Next time will try without the 3 eggs; perhaps save that for post-workout.  At about 8:45 I started warming up with rumble rolling, leg swings, fire hydrants, squat to stands, and banded distraction hip flexor stretches (crucial for preventing impingement).  The working sets weren't easy, but they weren't un-doable either.  Had another scoop of whey and 1 tsp of creatine post-workout.  May consider continuing morning workouts.

Jan 5, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps
- 155.0 lbs x 6 reps

** Dumbbell Shoulder Press **
- 35.0 lbs x 5 reps
- 45.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 5 reps

** Dumbbell Row **
- 50.0 lbs x 5 reps
- 60.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

** Pull-up **
- 3 x 10 reps

Jan 4, 2015

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 9 reps
- 225.0 lbs x 9 reps
- 225.0 lbs x 9 reps

 ** Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

** Pull-up **
- 3 x 10 reps

Jan 3, 2015

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps

** Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 255.0 lbs x 5 reps

** Dumbbell Shoulder Press **
- 30.0 lbs x 5 reps
- 40.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps

** Dumbbell Row **
- 50.0 lbs x 5 reps
- 60.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

** Pull-up **
- 3 x 10 reps

Jan 2, 2015

Morning Workout

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps

** Dumbbell Shoulder Press **
- 30.0 lbs x 5 reps
- 40.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps

** Dumbbell Row **
- 50.0 lbs x 5 reps
- 60.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

** Pull-up **
- 3 x 10 reps

Evening Workout

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps

** Ab Wheel **
- 3 x 10 reps

Did the upper body workout in the morning, then at night 2 hours after dinner, did the squat workout.  I just do the ab wheel workout while foam rolling my legs for recovery.  I really like the ability to do the upper body workouts in the morning as it really frees up the night.  I wish I could do my squats in the morning too but the few times I tried, I just feel a lot weaker.

I felt ok tonight so decided to finish off week 1 of Smolov tonight so that tomorrow I could rest in prep for week 2 starting on Sunday (3x9).  I'm actually pretty happy that I've been able to do this frequency of squatting this week.  I started on Sunday trying 4x6 as a modified Smolov Jr., then chose to go with the Smolov Base Mesocycle instead so did 3x9 on Monday, 4x7 on Tuesday, 5x5 on Thursday and 8x3 Friday (today).  That's 5 days of squatting in the past 6 days.  Actually looking forward to the rest day tomorrow.

With my current training plan, I will have to do at least 2 squat workouts on consecutive days, and I will have to do a squat and bench workout together on one day, so hopefully I can keep that up even after weight starts getting added on in these next 2 weeks.

Jan 1, 2015

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps

 ** Sumo Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps

** Deadlift **
- 225.0 lbs x 5 reps
- 240.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

My hips were hurting with the sumo stance, although I'm not even going very wide, so for my last 2 sets, I switched back to conventional, which always feels awkward for me on account of my short arms (I think).  I also can't seem to keep my lower back from rounding.  This is rather problematic given that there's no squat/bench only meets and deadlifts are supposed to be the biggest number adding on the total.  If I can't sumo because of bad hips and I can't conventional because of lower back rounding, then I'm in trouble.  I'm hoping to get some help from Jon or from Dyke at Cutting Edge when I go there in Feb.  Hopefully they can point out how to keep my lower back from rounding.

Anyhow, regarding squats, 240 felt light and really smooth.  5x5 wasn't a strain at all, so that definitely built a lot of confidence for me.  It also makes me question again the Russian Squat Routine, which would have had me doing 6 sets of 2 reps with 240....not sure that would have done much, but hey, people who know way better than me have seen success with it.  I might do it after this Smolov (-1) cycle to maintain and add a little after 6 weeks, then go back to Smolov.