Smolov Jr. Bench, Week 2, Day 3; SSB Squats

Bench: 235/8x4 (80% + 10 lb.)

   * I thought about adding 5, instead of 10 pounds, but after the first set, I knew I'd hit all 8.

SSB Squats

245/10, 245/10, 245/10

Smolov Jr. Bench, Week 2, Day 2

Bench: 225/7x5 (75% + 10 lbs.) (moved well)

Plate Loaded Rows: 4 sets

Abs: 3 sets

Smolov Jr. Bench, Week 2, Day 1; Deadlifts

Bench: 205/6x6 (70% + 5 lbs.)

Deadlifts: 135/5, 225/5, 315/2, 365/1, 405/1, 455/1, 480/1, 510/1

* Pretty good session tonight, considering I was exhausted. 

Smolov Jr. Bench, Week 1, Day 4

Bench: 240/10x3 (85%)

    * All sets moved well. 

Machine Rows: 5 sets

Abs: 3 sets

   *Done yesterday. 

Smolov Jr. Bench, Week 1, Day 3; SSB Squats

Bench: 225/8x4 (80%)

   * All 8 sets were fast. These felt much better than the sets of 215 the other night.

SSB Squats

155/5, 245/5, 295/1, 335/1, 355/1, 375/1, 335/6 (6RM)

Abs: 3 sets

Smolov Jr. Bench, Week 1, Day 2

Bench: 215/7x5 (75%)

   * No problem completing all sets, but the last few sets were harder than I thought they'd be. 

Machine Rows: 6 sets

Deadlifts

Deadlifts

135/5, 225/3, 315/3, 365/1, 405/1, 455/1, 500/2 (tied 2RM), 500/1, 455/4, 405/8

Abs: 3 sets

* I went in to the first set of 500 thinking 3 reps. As the camera was rolling, someone stepped in front, which threw me off, so I put the bar down. That said, I am not sure if I would have hit the third rep, so I don't want to come off as making an excuse. 

Smolov Jr. Bench, Week 1, Day 1

Bench: 200/6x6 (70%)

Accessories: lat pulldowns, 4 sets; machine curls, 3 sets 

Squats

Squats

135/7, 225/4, 315/3, 345/1, 375/1, 405/3, 415/1, 355/7 (7RM)

Machine Rows - 4 sets

  * One month from now, my wife is expected to give birth. So, while I hope this doesn't impact too much on training, it's very possible that I am going to have to adjust my schedule. Between now and then, I am going to run Smolov Jr. for bench to see if I can sneak in another PR prior to the birth. Of course, it's possible she delivers early and I may have to abandon the program. Let's go!

Deadlifts and SSB Squats

Nothing worth reporting here other than a new SSB 4RM @ 345.

Pull Movements (no deadlifts)

Barbell Rows

135/10, 155/10, 185/8, 205/8, 225/7, 245/5, 275/2, 275/1, 225/8

Plate Loaded Rows: 4 sets

Lat PDs: 4 sets

Curls: 4 sets

Abs: 5 sets

Push Movements

Incline Press

135/10, 185/5, 205/3, 205/3, 225/1, 235/1, 225/2, 225/2, 225/2

2 Board Bench Press

worked up to 250/4, 250/4, 250/2

Seated Shoulder Press Machine: 4 sets

Triceps Pushdowns: 4 sets

20RM Squats; Trap Bar Deads

Squats

135/7, 225/4, 315/2, 345/1, 375/1, 405/1

275/20 (20RM)  Wow.... just... wow.

Trap Bar Deads

330/5, 400/5, 450/3, 450/3, 450/3, 450/3

Bench; Incline; Accessories

Bench Press

240/6 (6RM), 225/9

Incline Press

185/8, 185/9, 205/1, 225/1, 235/1

     *225 absolutely flew and 235 moved well. My PR at this movement is 240. If I had a spotter, I probably would have tried 245. 

Accessories

  - triceps pushdowns, 4 sets

  - lat pulldowns, 4 sets

  - abs, 4 set

Calgary Barbell Bench Testing Day

Bench Press

135/5, 185/3, 215/1, 235/1, 260/1, 285/1 (PR!!!!!)

  * After failing 285 many times, it finally went up today. I spent a lot of time thinking that my body had a lifetime max of 280. This might be my favorite gym day to date. Close grip forever!

Deadlifts

155/7, 265/4, 375/2, 425/1, 485/1, 505/1

Overhead Press

I haven't done these in forever.....worked up to a very grindy 185.

Calgary Barbell Bench, Week 9, Day 4 (Taper Week); Squats

Last day...testing on Saturday!

Competition Bench

215/3, 215/3, 215/3

Squats

135/7, 225/4, 315/2, 345/1, 375/1, 405/1, 420/2 (2RM)

  

Calgary Barbell Bench, Week 9, Day 3 (Taper Week)

Competition Bench Press

235/1, 215/2, 215/2, 215/2

Calgary Barbell Bench, Week 9, Day 2 (Taper Week)

Competition Bench 

235/1, 235/1, 235/1, 235/1

Accessories: abs, curls, machine rows