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.