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).