Overhead Press, Back & Curls

Last workout of 2012!

Overhead Press

92/8
132/8
152/5,5,5
172/1
132/10

Chins

7,7,7,7,7

Pendlay Rows

163/8,8,8,8

* Some guy randomly came up to me after my first set and said, "those are bad for you, bro." I responded with, "that's OK." He followed with, "I've seen so many guys throw their backs out doing those." I didn't acknowledge that statement and kept going through my sets. I'd be surprised if he even knows what a Pendlay Row is.

Poundstone Curls

42/70 (PR!)

Bench Press, Squat, Deadlift

After eating like an absolute fool over Christmas, it was time to get back to pumping iron tonight. I decided to do the Big 3 on the first day back.

Bench Press

137/10
187/5
227/5,5,5,5,4

Squat

133/10
183/5
223/4
273/3
293/2
313/1
323/1,1

Deadlift

223/5
273/3
323/2
343/5

Smolov Jr. Bench Press Testing- 3 PRs Set!!!!!

Smolov Jr. Bench Press- Testing Day

Prior to tonight, my bench press PR was 258 pounds. After the 3 week Smolov Jr. Bench Press program, I vigorously state that the 258 pound PR has been shattered. Here are the results:

132/5
182/3
222/1
242/1
262/1 (PR) Went up real easy. So easy, in fact, that I double checked to make sure that I loaded 262 on the bar.
267/1 (PR) More difficult than 262, but it went up smoothly.
272/1 (PR) Extremely difficult. Almost failed at the top, but I managed to push through.

This marks a 14 pound PR after a 3 week bench press program!! To say I am excited about that would be a gross understatement.

DB Shoulder Press

60/10
75/9
85/5

Lat Pulldown Machine

110/20,20,15,20,15

Abs

Hanging Knee Raises: 20,20
Standing Side Bends: 45lb. plate/20,20 

Legs, Curls, Abs

I worked out in my old gym in Danbury, CT tonight. Saw three of my old gym buddies. I loved working out/hanging out with those guys when I used to live there. Fun times and it's always great catching up with the fellas.

Squat

45/10
135/10
185/5
225/4
275/3
295/2
315/1
245/8,8,8

Hamstring Machine

137.5/10
150/6,7

DB Lunges

50/8,8

EZ Bar Curls

60/30,30

Abs

Planks: 90 seconds (PR), 60 seconds
Standing Side Bends: 45 lb. plate/25,25

Smolov Jr. Bench Press- Final Day

Smolov Jr. Bench Press, Week 3, Day 4

135/15
230/3,3,3,3,3,3,3,3,3,3

* Ended on a high note- this was a great session. I hope it continues on the testing day.

* I will test my 1RM on Thursday. Stay tuned. Hoping for an increase!

Smolov Jr. Bench Press & Deadlift

Smolov Jr. Bench Press, Week 3, Day 3

132/15
182/5
215/4,4,4,4,4,4,4,4

Deadlift

223/15
333/4

* The 223/15 took a lot out of me..... what a grinder.

Smolov Jr. Bench Press, Pendlay Rows, Pull Ups, Abs

Smolov Jr. Bench Press, Week 3, Day 2

137/15
187/5
205/5,5,5,5,5,5,5

Pendlay Rows

168/10,10,10

Pull Ups

4,4,4,4,4

* Much more difficult doing these after Pendlay Rows.

Abs

Planks: 80 seconds, 73 seconds
Standing Side Bends: 50/20,20

Smolov Jr. Bench Press, Squat, Curls, Abs

Smolov Jr. Bench Press, Week 3, Day 1

137/15
190/6,6,6,6,6,6

Squat

137/10
237/10,10
258/6
283/3
290/2

* The 10 rep sets at 237 were nice and tough.

Hamstring Machine

140/10,10

Poundstone Curls

42/65 (tied a PR)

* Haven't done these in a while. I could barely lift my arms up after the set.

Abs

Ab Wheel: 20, 20
Roman Chair Side Bends: 30/12,12

Smolov Jr. Bench Press

Smolov Jr. Bench Press, Week 2, Day 4

135/12, 185/5
225/3,3,3,3,3,3,3,3,3,3

Happy with this session. Last week, I wasn't able to do the prescribed 10 sets of 3 reps at 217. I thought it was due to primarily to lack of food.

Prior to today's workout, I made sure that I ate a good amount, and the results were great. Lesson learned.

Smolov Jr. Bench Press & Deadlift

Smolov Jr. Bench Press, Week 2, Day 3

132/12, 182/4
210/4,4,4,4,4,4,4,4

Deadlift

223/15, 323/5, 273/10

* Felt really strong tonight.

Smolov Jr. Bench Press, Pendlay Rows, Chins, Abs

Smolov Jr. Bench Press, Week 2, Day 2

137/15, 177/5
200/5,5,5,5,5,5,5

Pendlay Rows

168/10,9,9

Chin Ups

8,8,8

Abs

Hanging Knee Raises: 20,20
Roman Chair Side Bends: 30 lb. DB/12,12

Smolov Jr. Bench Press, Squat, Curls, Abs

Smolov Jr. Bench Press, Week 2, Day 1

132/15
185/6,6,6,6,6,6

* As hard as 217 was on Day 4 of Week 1 is how easy today's session was.

Squat

138/10, 228/10, 228/10, 253/6, 278/2, 278/3

* The sets of 228 for 10 felt great. I felt weak on the first set of 278, but strong on the second set. Maybe I didn't rest long enough before the first set.

Hamstring Machine

140/10,9

Curls

Seated Incline: 35 lb. DB/13, 10

Abs

Planks: 80 seconds, 70 seconds (both sets felt good and were not as hard as they should have been)
Roman Chair Side Bends: 25 lb. DB/12,12

Smolov Jr. Bench Press

Smolov Jr. Bench Press, Week 1, Day 4

137/15
217/3,3,3,3,3,3,2,2
212/2,2

The goal for today was 10 sets of 3 at 217. I ran out of gas on the 7th set. My best guess as to why is that I didn't eat much prior to the workout. Also, this workout was done less than 24 hours after yesterday's bench press workout.

For next weekend, I am going to workout Friday night and Sunday morning. I realize that means I will be doing consecutive sessions on Thursday and Friday, but I think I'll be able to deal with consecutive days on the 7 and 8 sets over the 8 and 10 sets. Further, the Friday night/Sunday morning routine will not really alter the consecutive day format.

I will also make sure to eat more next Sunday morning.

Today was disappointing, but at least I am pretty sure why it happened. We'll see how next week plays out.

Smolov Jr. Bench Press, Deadlift, Abs

Smolov Jr. Bench Press, Week 1, Day 3

137/15
202/4,4,4,4,4,4,4,4

Deadlift

133/8, 223/5, 313/5, 363/1

Abs

Hanging Knee Raises: 20,20
Standing Side Bends: 30/20, 35/20