** 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.
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