Today's reading is taken from the Swoley Bible

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.
 
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.
 
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
 
Has to be deadlift day and Eddie bossed 500kg!!

Deads (sumo)
WU (55,55)
75x5
85x5
95x3
100x1
105x1
110x1
115x1
120x1

I quite like this sumo malarkey - works better for my freaky inflexible Achilles / calves I think. Went so well I used all my 10s, 5s and 2.5s and have to switch the lot for some 15s to keep going! Regular grip seemed better to not cheat the lockout. Wasn't tracking the rest and sped through most of the reps. As it got heavier I certainly noticed it hard off the floor rather than past the knees. It could be newbie gains but I think I had another 10, maybe 15kg for me before had to move onto OHP due to time. Makes me look forward to deadlift day rather than dread it!

OHP
WU(15,15,25,35)
40x3x5
40x3
25x7

Thought I might just sneak 5x5 but wasn't to be.
 
Tired so had an espresso. Also had some stiffness in calves for the last 24 hours - maybe sumo gains?

Squats
WU(15,15,55,70)
80x3x5

All good with legs, not sure bar position was bang on though for some reason.

Bench
WU(15,15,45,55)
62.5x8x4
 
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