Today's reading is taken from the Swoley Bible

Still sore, 2 hours in the bike hasn't loosened me much

Bench
WU(15,15)
45x6x6

Squats
WU(15,15)
55x3x5

Weight felt better, just still soooooo sore :)

Curls for the girls
20x3x12
 
Day off the bike today - have been doing the hilly way to work and I was tired. So many hills that I had to have a cheeky stop on one particularly steep one. Embarrassing :(

Squats
WU(15,15,45)
60x3x5
70x5

Still remembering how to bend down and up again. Two minute rest made it easy to complete.

Bench
WU (15,15,45)
50x3x5
60x4

Low weight, sick pump.

Felt better once I got the setup right (bar not too above my head before lift off)

Krocs
15x8
22.5x2x20

And now I'm tired again!
 
mrthingyx said:
Squats going up nicely.

#heroic. :cool:
Click to expand...

What about my megabench eh?!

Deads

WU(55,55)
85x3x5

First time in forever- body doesn't really remember how to lift and was fairly drained afterwards.

OHP
WU(15,15,25)
32.5x5x5

Grip moved to 1" inside markers and felt much better.

T bar rows
20x8
35x3x8

Messing around now but I enjoyed it!

Curls (3 sets)
 
mrthingyx said:
Bench is gash. :)
Click to expand...

Tru dat. Plentiful pump though

Traps hate me today - it's a great feeling ;) Short one today, just the big two.

Squats
WU(15,15,55)
70x5x5

Could do more weight on these but remaining slow and steady. Happy with how relatively easy this felt, admittedly with 2 min rests.

Bench
WU(15,15,45)
57.5x5x5
45x8
 
Slight minor niggle in left pec - diagnosis is NOT ENOUGH BENCH!

Bench
WU(15,15,45)
60x3x6
55x3x4
60kg is a shade too heavy today :(

Squats
WU(15,15,55,65)
72.5x3x5
55x5 (paused)

All good although fairly drained by end but could have done more. Lack of dinner maybe. Also, paused squats buuuurn

Chins
8,6,5
 
Sehr tired today

Squats
WU(15,15,55)
70x3
80x2x3

Back is feeling tight in a way that I usually get when I'm tired and so I didn't fancy many reps. So took it easy but tested getting used to 80 on my back again. Felt fine once I got the bar in the right place on my traps.

Bench
WU(15,15,45)
55x3
60x3
65x3
70x2
55x3x6

So much sweet volume :) Again, a little off topic but seeing what heavier weights feel like. Also trying to squeeze my shoulder blades more. It felt odd - more stable / stiff but harder, yet more in control.
 
Little morning session

Deads
WU(55,55,85)
95x5

Not feeling the technique on these yet.

OHP
WU(15,15,25)
35x5x5
25x8

In the rain. Felt alright

Curl 21s
3x20x21

So much tendon pump
 
Quick bench session after too many days off. Proper squat and bench tomorrow

WU(15,15,45)
52.5x6x6

Day1 of Smolov Jr @75. I know I should just be going linear still at my tiny weight but I enjoyed the last Smolov rotation and I definitely saw more chesticle growth than before when doing it (probably down to the 30+ reps each session instead of 25). Also more bench makes Brodin God smite down stupid people.

60s rest. I touched my chest with every rep which I've got out of the habit of doing.
 
Dreamforger said:
Smolov is a great program but keep in mind that it's essentially a peaking program so the gains will (typically) fade a while after. But most importantly it's a good bit of fun and something different to typical programming.
Click to expand...

Got that, although I'm following the rep / set and benching 2 workouts in 3 which are done every other day. So it's the structured volume I'm doing really, rather than calling it Smolov

Not feeling great today but wanted to get some blood flowing to see if it helps.

Bench
WU(15,15,45)
55x7x5

Squats
WU then 55x3x8

Just to do some. As I've said before, it's fascinating how counting past 5 can be hard!

Am feeling better :)
 
It's July (almost), so it's work to 75kg month. Slightly DOMSy glutes tonight - think I was slouching on a chair at work.

Squats
WU(15,15,55)
65x3x5
75x2x5

Well that's 75kg essentially bossed! Would like to get 5x8 by then July, plus some 85s under my belt. I'm certainly getting my squat groove back which feels great.

Bench
WU(15,15,45,55)
60x8x4

Lost count - was 9 sets. Or 7 sets. Or indeed 8. This cycle has 9 WUs left which gives me a last week to have a few goes to hit 75 with some OHP days in there too. I'm away for the last few day of the month but 75 should be easily in reach.
 
Felt rough again last night so making up for it this afternoon.

OHP
WU(15,15,25)
37.5x5x5

Deads
WU(55,55,75
85x5
85x5 (sumo)

Working on cues as I'm so form rusty. Tried sumo for giggles not really knowing what I'm doing and it felt different but in some ways better. Will read up on the technique.

Krocs
15x8
25x2x20

Kroc pulls give you wings.

Just noticed my left shin is bleeding - can't say I'm not keeping the bar close!
 
Seem to be in the gym every day at the moment :)

Bench
WU(15,15,45)
55x6x6

I am so weak.

Squats
WU(15,15,55,65)
75x3x5

Still playing safe. Not quite in the groove today - could just be fatigue from cycling. Up the weight next time

Krocs
15x8
27.5x2x20
 
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