Supersets

Semi- GVT format today- went a little heavier, didn't do as many sets and reps. My legs are still incredibly sore from squats the other day.

Bench Press

135/8, 185/5. 225/3, 255/1 (long pause), 275/1 (long pause- pretty happy with this.. probably a good second attempt at this point)

Bench Press & Row Machine Supersets

250/4 (ties 4RM), 205/8, 205/8, 205/8, 205/8, 205/8- all 6 sets were supersets with the plate loaded row machine

Curl Machine & Shoulder Press Machine Supersets (3x10)

GVT: Legs

Squats 275/10x10 superset with Leg Curls 10/10

  *I managed all 10 sets, but let me tell you.. this was awful. Just awful.

Calf Raises superset with Abs 3/10

GVT: Chest & Back

I decided to do some German Volume Training. Why, I do not know.

Bench Press

175/10, 10, 10, 10, 10, 8, 8, 8, 8, 8

Superset with 

Barbell Rows

165/10, 10, 10, 10, 10, 8, 8, 8, 8, 8

Triceps Pushdowns superset with Lat Pulldowns... 3x10 each

Supersets

Incline Press & Cable Rows

   (Incline Press sets: 135/7, 165/5, 195/5, 195/5, 200/5, 200/5)

Shoulder Press Machine & Plate Loaded Row Machine (3 sets)

Curls, Triceps Pushdowns, & Abs (2 sets)

Pull & Push

Deadlifts

155/5, 265/3, 315/2, 375/1, 375/1, 375/1, 425/1, 465/1, 495/2, 425/5, 405/5, 405/5

Long Pause Bench Press

225/5, 235/5, 235/5, 235/5

Big Squat PR!

135/7, 225/4, 315/2, 345/1, 375/1, 405/1, 430/1, 455/1 (PR)

Smolov Jr. Bench Test Day

135/5, 185/3, 230/1, 265/1, 290/1 (PR), 300/0 (close, but no)

   * It took me 1.5+ years to go from 280 to 285, but only a month to go from 285 to 290. I'm pretty pumped about that. It looks like I finally found my groove by switching to close grip. The attempt @ 300 was almost there..... I needed one last push that wasn't there tonight. After feeling that weight for the first time, though, I know it will go down one day!

Squats & Deads

Heavy singles.

Squats

135/7, 225/4, 315/2, 345/1, 370/1, 405/1, 425/1

   *425 was really smooth. I didn't have a spotter or else I probably would have tried a PR attempt @ 450.

Deadlifts

135/5, 225/3, 315/3, 405/1, 455/1, 500/1

    *500 was grindy, but I got it.

I believe that this is the first time I've squatted 400 and deadlifted 500 in the same session, outside of the competition I did last November. 

Smolov Jr. Bench, Week 3, Day 4

Bench: 250/10x3 (85% + 10 lb.)

   * Got all 10 sets pretty easily this time around. Nice way to end the program! Testing Wednesday night.

Barbell Rows

185/10, 205/10, 225/7, 225/7, 225/8

Smolov Jr. Bench, Week 3, Day 3; Trap Bar Deads

Bench: 

    Supposed to be 240/8x4 (80% + 15 lb.), but ended up being 240/6x4, 240/2x3. Two days in a row are killers at these volumes and percentages. I am going to take tomorrow off, and then try 250/10x3 on Saturday. Let's see if it happens this week.

Trap Bar Deads

150/7, 240/5, 330/10, 340/10, 350/10

Smolov Jr. Bench, Week 3, Day 2

Bench: 230/7x5 (75% + 15 lbs.)  

   * Solid session. 

SSB Squats

Yesterday's workout. 

SSB Squats

155/5, 245/5, 295/3, 335/1, 365/1, 390/1 (PR), 400/1 (PR), 335/4

      * Previous PR was 385... pretty sweet session!

Lat PD's: 5 sets

V-Ups: 3 sets

Curls: 3 sets

Smolov Jr. Bench, Week 3, Day 1

Bench: 210/6x6 (70% + 10 lbs.)

Deadlifts

Deadlifts

155/5, 155/3, 265/3, 375/1, 425/1, 485/1, 515/1 (just wanted to pull a heavy single; 515 moved pretty well, though it was tough)

Accessories

   - Abs: 3 sets

   - Curls: 3 sets

   - Machine Rows: 4 sets

Deadlifts

405/2, 375/3

Smolov Jr. Bench Week 2, Day 4

Bench: 10x3 (85% + 10 lb.....not so much)

First 6 sets: 250/3  (fifth set was a little hard, sixth set told me I wasn't getting through 10 sets)

7th set: 250/2 (died halfway through the 3rd rep)

8th set: 245/3 (great set, so I went back to 250 for the 9th set)

9th set: 250/2 (died pretty much immediately at the start of the 3rd rep.. DONE)

10th set: 230/3 (just to get a 10th set in)

Barbell Rows: 155/10, 155/10, 155/10, 155/10, 155/10