Thursday - Smolov Jr 2.4

Back Squat
52 x 5
61 x 5
95 x 3
111 x 3
136 x 10x3

Ab Wheel
BW x 15,15,15

Weight
185

Wednesday - Smolov Jr 2.3

Back Squat
60 x 4
84 x 4
97 x 4
128 x 8x4

Dips
BW x 20,20

Monday - Smolov Jr 2.2

Back Squat
52 x 5
80 x 4
102 x 4
122 x 7x5

Pullups
BW x 15,15,15

Sunday - Smolov Jr 2.1

Back Squat
20 x 5
70 x 5
90 x 4
112 x 6x6

Friday - Smolov Jr 1.4

Back Squat
60 x 5
92 x 3
110 x 3
132 x 10x3

Wednesday - Smolov Jr 1.3

Back Squat
20 x 5
60 x 5
92 x 5
124 x 8x4

Pullups
BW x 15,15,15

Leg Ext
BW x 50

Monday - Smolov Jr 1.2

Just wanted to get the squatting done today.

Back Squat

warmup - 20,70,102

116 x 5,5,5,5,5,5,5

Took about 20 minutes to do the work sets.

Sunday - Smolov Jr 1.1

Week 1, Day 1

Back Squat
warmup
60,80
110 x 6,6,6,6,6,6

Dips
BW x 20,20,20

Parallel Bar Leg Raises
BW x 12,12,12

Friday - 12.4.4

Finished my 12th consecutive cycle of 5-3-1. I've made some solid progress on my deadlift, bench and press, and pullups, but I want to do more with my squat. I feel that it is lagging behind where I want it to be. Excited to do Smolov Jr for the next few weeks and see what I can get. After that, I may move back to 5-3-1 again. Or, since I'm doing the program with a significant deload, if its too easy, maybe I'll do it twice, back to back. Doubt it!

Back Squat
60 x 5
80 x 5
110 x 5
115 x 5

Weight
185.4 lbs (84 kg)

Wednesday - 12.4.3 - Recovering from sickness

Deload

Was sick over the weekend and into the week

Bench
46 x 5
58 x 5
69 x 5

Pullups
BW x 16,16,16

Friday - 12.4.2

Deload

Deadlift
60 x 5
82 x 5
103 x 5
123 x 5

Pullups
BW x 15,15

weight 185.4 lbs

Thursday - 12.4.1

Deload

Press
20 x 5
28 x 5
35 x 5
44 x 5

Ring dips
BW x 15,15

Ring Rows
BW x 15,15,15

Monday - 12.3.4

Back Squat
70 x 5
90 x 5
110 x 5
130 x 5
146 x 3
163 x 1

Hard/tired, and ate recently.

Late in the day, had to workout quickly. No assistance.