[stewy37]

9:40
4 Rounds
10 Walking lunges/leg
21 Burpees

[stewy37]

Yesterday
Rack Pulls:
Worked up to 475 for 6 singles. Back was/is still fatigued and my energy level was shit yesterday. Too little sleep will do that to you.
Shrugs
315x4x15

Went and did some grappling and some standup for a couple of hours.

Today
Bench Press
205x5
225x5
245x5
275x1
295x1 15lb All time PR!
245x3x5

Ran out of time because we started late and went to practice. Worked takedowns sparred a couple of rounds and than got some grappling in. Good practice where I felt strong and everything happened easily.

Back to the gym to finish up.
CHINS
BWx10
25x10
35x10
35x8

One Arm DB Rows
95x4x15

Ab Circuit
Situps x50
Leg Raises x50
Russian Twists x50
Wrestler's Bridge x25
Front Wrestler's Bridge x25

Awesome day. Bench has never been my strong point, and the most I've ever done was 280lbs. 295 was actually kind of easy today although it wasn't clean. My butt came off the bench slightly, but I don't really care as I'm not competing and I've never hit that much weight on bench ever before.

[liquid!]

Thats dedication Killdozer. Good PR.

[ThinkGreen]

Nice PR man, a 3 plate bench is very close!

[enright3060]

nice PR

[stewy37]

First time I've ever felt like a 315 bench was close. It'll be awesome when I finally hit it.


Snatch technique work with bar 30min
Snatch 95lbsx20

Shoulder Circuit 95lbs 7:45
Rnd 1 Rnd 2 Rnd 3
Strict OHP 20 10 5
Push Press 10 15 20
Push Jerk 5 10 20
Mountain Climbers 25 25 25

Going to go grapple for about an hour or so.

[stewy37]

21-15-9
14:13
Burpees
Turkish Get Ups 35lbs

Shoulders were done from yesterday and it was difficult keeping the kettlebell locked out. No breakfast, crapp sleep, and accumulated fatigue didn't help either.

[stewy37]

21-15-9
14:13
Burpees
Turkish Get Ups 35lbs

Shoulders were done from yesterday and it was difficult keeping the kettlebell locked out. No breakfast, crappy sleep, and accumulated fatigue didnt help. Seemed like I wa sunderwater the whole time.

[stewy37]

3 Rounds
7:40
Pullups (Kip) x20
95lb Squats x20

[stewy37]

I've decided to do the Smolov Jr. for my bench press. Honestly, it's probably not the best idea with everything else I'm training, but I don't care. I have one month until I go to Germany for 5 weeks, and I want to hit 315 before I leave. I'm just going to train my ass off for this month and than figure out how to keep as much strength as possible while I'm traveling and won't have access to a gym. Guess I'll cross that bridge when I get there.

This week is also going to be a little screwy as far as what days I will be lifting, because I have to go to Kansas City Thursday and Friday. Adapt and overcome.

For those unfamiliar with the Smolov Jr, here you go:

The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows:
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

Taken from: Smolov Squat FAQ

Workout 1:
Bench Press: 6x6 @ 205lbs
I'm going to use my recent 1RM of 295lbs for calculations and do the 10 and than 15lb jumps. Gonna be fun.