Smolov Sat

Finally realized how shallow I squat... sigh. Shall really focus on depth and leaning forward. 10 sets of 3 reps with 130kg. After that tested bench max. Was a foolish attempt due to the lack of sleep (5 hours) and the fact that I did it after my squats. Did till 130kg but failed at 135kg. Oh well, not too shabby still but yeah aiming dat 3 plates

Smolov Friday

Not enough rest. But you gotta do what you gotta do. 7 sets of 5 reps with 122.5kg. Lower back fried like crispy chicken. Did 1 set of 10 pullups. Really no mood to do more. Bracing myself for tmr's 10 sets of 3 reps. Hang in there quads.

Meanwhile bored with work so I shall post what i eat today to keep track:
Two shakes 50/5
1 litre magonlia chocolate milk 30/100
1 beef rice set 50/60
1 chicken rice + 5 eggs w yolks 60/60

Smolov Wednesday

Busy with all the project and what nots. Resorts to only two exercises per session, but since primary focus is squats if all else fails, just squat. 

115kg x 7 reps x 5 sets

Feels easier than monday but by no means an easy feat. If its easy i wont be doing this shit. Followed by pressing to evaluate how much my strength has dropped/ how much smolov saps my strength. 

Pause pressing

60kg x 5 reps x 2 sets 

70kg x 3 reps x 2 sets 

80kg x 1 rep x 1 set. first set actually failed so count it as one set. Shall set pullups on mondays/fris

, pressing on wed, sat

Smolov Monday (4x9)

Squats 4 x 9 x 107.5

Assisted Pull ups 4 x 10

Now aching. Nth much to say. Stay strong and keep squatting.

Updating my log to show what junk I ate.

400g of smoked duck breast with skin and fats
1 litre of Chocolate milk
Broccoli and carrots
5 Cookies
Half a bar of Chocolate

Smolov Session 3

Boy, now I know how tough it is to do smolov. 4th day squatting. Luckily my toilet at home has a bowl, if not sucks to be me. 10 sets of 3 with 120kg. Good depth. After that tried my max pullps again. I know most of the time these days ppl see me struggling with 10 reps on the assisted pullups and goes "Big man, struggling with pullups." So here is me doing 29.5 reps. Aimed for 30 reps but so close..  

After which I did 5 more sets of 10 on the assisted pullups. Some sets only managed to squeeze out 8, but oh well. Did 3 sets of cable crunches. Bulking on mee pok with pork liver. 

Smolov session 2

Squats. Pretty much sums up today. 7 sets of 5 with 112.5kg. Can be deeper. Again. But completed it. Feel easy now as I look back but when I was doing some sets at the 3rd, 4th rep I ask myself if I can do this shit but I did. After that tested my pullups' new max, to see if my bigger and wider lats helped me pull easier.Aimed for 30, but squeezed out 28 and a half. Not good enough but felt that was due to me taking it too easy on the first 15 reps. Never mind. After that did 6 sets of 8-10 reps on assisted pullups. Big man struggling on pullup machine. Shame. HAHAHA. Now feeling the effects of the squats. Not being a pussy but man, the lower back is pretty fried currently. Can't even sit in my chair properly.  

Press on for Boulders

Pressing day 2. No one around to push me but myself. Still did okay I think. Only one chest exercise, incline bench, rep scheme as follows:

65kg x 5
75kg x 5
85kg x 12

Next is military press, rep scheme as follows:

60kg x 5 x 7 sets

Laterals:

10kg x 12,15,15,15

Rear delt with cable:

20,25,20

Hammer curls with 30kg: 8,6,6

Quite shag when it comes to rear delts, so didn't push as much. No videos today nor pics. Ain't nobody got time for that.