Smolov Jr Bench Cycle: Week One, Workout Four (or "CNS-frying day")
Warmup: Sun Salutation B x3, C2 Rower 2 mins, lunges, asian squats
Squat: 94kg x5, x5, x3
Bench: 75kg (85% est. 1RM) x3, x3, x3, x3, x3, x3, x3, x3, x3, x3
Inverted rows: bodyweight x10, x10, x10, x10, x10
Notes:
- Squats were a bit more difficult today. Depth was only okay throughout- think I was leaning forward a little too soon, which tends to vut off my squats very close to parallel. Also very tired throughout, and had to bail on the third set. I will repeat this on next squat day and take advantage of this to move the 'light day' to this time next week.
- Bench... not especially heavy, but after a while you just start to feel slightly achy and very fried. 10 sets of 3 heavy triples is tough. I was taking 2 minutes breaks until the last few... I think when I get to 10 triples of 83kg, I will be taking longer breaks early. Luckily I set this to be on my day off, so I can take all morning if I need to.
- Inverted rows. Never done this before but I really enjoyed them. I like how closely it corresponds to the bench movement, except that it is a pull. That and the fact it is bodyweight made me decide to do a decent number of them- 5x10.
Took quite a few bench videos... will post below.
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Fried now. I added milk, banana and peanut butter to my whey, which I am drinking now. Will have shower, then a snack, then lie down for an hour or two, then have a big meal. Only one day off before the next Smolov Day (Day One of Week Two) but that is just 6x6 at 67kg (60% of 1RM plus the weight added for weak two). That is virtually a day off compared to 10x3 at 85%.
