Smolov base end

Squat:
-10x3x355

Tbar row:
-90x8,8,8

Decline situp:
-25x8,8,8

Back squat 7x5x340

Almost done.

Squat:
-warm up
-340x7x5

Chins:
-bw x 5,5,5

Back Squat 5x7x320 and Chins +50

Back Squat:

-135 x 5

-225 x 5

-275 x 5

-320 x 5 x 7

Chins:

-25 x 5

-50 x 5,5

Wednesday - Squat 4x9x300, DB rows

Shorter workout today.

Squat:
-135 x 5
-225 x 3
-300 x 4 x 9

DB Row:
-85 x 10, 10

Monday - Squat 10 x 3 x 345

Squat:
-warmup
-10 x 3 x 345

DB Row:
-75 x 10,10,10,10

Saturday - Olympic Lifting

Took a day off the squat program mostly due to time constraints, I'll do the 10x3 on Monday.

Snatch (in lbs, which is weird):
-85 x 3, some more
-135 x 3, some more
-155 x 2
-175 x 2,2,2 (80 kg)

Clean and Jerk:
-135 x several
-185 x 2
-225 x 1,1 (102 kg)

Clean:
-255 x 2,2

Chins:
-BW x 5,5,5,5,5

Kept it light because I haven't oly lifted in a while, I was sick recently, and I was tired from the squat program I did the day before. Next time I Oly lift I'll take it a bit higher.

Smolov 7x5x330

Not terrible. I was sick for a few days.

Back squat:
-135x5
-225x4
-275x3
-330x7x5

Ohp DB:
-50x5

Sick, took a day off.

I had to miss Monday because I had some plans with visiting family, but I did not lift on Wednesday because I was sick and took a nap instead. Time well spent I think. 7x5 next time!

Squat 5x7x310

Torturous, again.

Squat:
-135x5
-225x5
-275x3
-310x5x7

Pull ups:
-bw x 5,5

Squat 4x9x290

Like pulling teeth.

Squat:
-135x5,5
-225x5
-290x4x9

Situps:
-25x8,8,8

Smolov 7x5x310

This is starting to suck now. At least 5 reps is quicker, though 7 sets is torture.

Squat:
-135 x 5,3
-225 x 3
-275 x 3
-310 x 5,5,5,5,5,5,5

Pullups:
-BW x 5,5,5,5,5

Smolov Day 2

Squat:
-135 x 5
-225 x 5
-290 x 7,7,7,7,7

Clean:
-135 x 3
-185 x 2
-235 x 2
-255 x 1 - stay light, just back into it

Ab roller x 30, 10

First day of Smolov base cycle

Squat:
-135x5
-225x5
-275x9,9,9,9

Front squat:
-185x2
-225x1
-275x1
-315x1

Deadlift:
-135x5
-225x5
-315x3
-365x2