29 September

Squat

1x2-----97.5kg
1x3-----97.5kg

Bench Press

5x5-----80kg

Dips

12
10
10

Inverted Rows

10
10
10

Reverse Crunches

13

--END--

Comments: Working on that bench press still, hopefully Friday will reap better results. Since I managed to do x3 97.5kg on squat which was for Wednesday's, things should be taken cared of since will be on chalet on that day. 1x5--97.5kg on Friday will be challenging and the 4x9--80kg will be something very different from my current training. So its either squatting or stamp collecting.
I'll stick with the former.

24 September

Squat

4x5-----80kg
1x3-----87.5kg
2x2-----92.5kg
1x1-----102.5kg

Press

5x5-----47.5kg

Pull Up (behind neck)

10
10
10

Dips

12
10
10

Prone Bridges

3x30sec

--END--

Comments:

Squats were somewhat easier to cope due to lower rep ranges. So i have to improve on those higher reps eventually. Managed to pull through the shoulder presses. Quality rest till Monday.
Active recovery from tomorrow through Friday. Feeling a great amount of exhaustion.

Song: Annihilation Of The Wicked
Band: Nile

23 September

Squat

3x8-----75kg
1x5-----80kg
2x2-----87.5kg
1x1-----92.5kg

Bench Press

5x5-----80kg

Pull Up (behind neck)

10
8
6

Dips

10
10
10

Reverse Crunches

12

--END--

Comments:

Squats were the same as yesterday, still adapting to the 3x8 portion. Bench press was good just needed support for the last set's last rep.

Song: User-Maat-Re
Band: Nile

Smolov Squat Program

I'm restarting on the whole blog thing mainly to keep track of my progress.

So what is the Smolov about?

Well some interesting quotes:

"Abandon hope all ye' who enter here."

"You shall squat four times a week, Comrade, whether you like it or not."

"The mad Commie who dreamed up this anti- Constitutional cycle promises that once you have survived these four weeks your legs will turn into car jacks."

"First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting."

That pretty much summed it up, so here for today's statistics:

Squat

3x8-----75kg
1x5-----80kg
2x2-----87.5kg
1x1-----92.5kg

Press

5x5-----45KG

Pull Up (behind neck)

12
10
6

Prone Bridges

3x30sec

--END--

Comments:

The start was pretty hard doing 3 sets of 8 since i usually do in sets of 5. Nonetheless i managed to pull through the rest was easier. Pull ups was challenging since i have not done behind-neck style in a long time.


Song: Coma
Band: Overkill