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High School Cross Country 

Cross Country doesn’t end because the seasons over…
Just over a week ago I ran my last high school cross country race. My first 3 years I ran varsity at Center Grove High School in Greenwood, Indiana. Just over a week ago I ran my last varsity race with Golden Senior High School in Golden, Colorado. Here are some things I’ve learned during Cross:

1.) The team is not a team. What I mean by this is cross country ISN’T a team sport. It’s a FAMILY sport. The teammates are actually your family and they support you after bad races, during hard times and push you to be the best you can be. 

2.) Perseverance- it’s not about how many personal records you have or how fast you run. It’s about not giving up on yourself and to keep pushing even when things aren’t going your way. 
3.) Level-Headed. Cross makes its participants level headed athletes in a way I’ve never seen any other sport do. Cross constantly tears down your ego and rebuilds it. One race you could run a minute personal record and the next race just not feel it and run 2 minutes slower. Cross teaches you to be humble because you never know how you will feel the next race. 
4.) Competitive Drive- nobody wants to be last. Cross is you against yourself. This type of competitive drive is different from other sports because you stop looking at other players and their numbers and states but rather you look at your times, how you felt running those times and then figuring out how to beat yourself in the next race. Always striving to be better than you were yesterday. 
5.) Acceptance- Yes… cross runners are weird in the eyes of others but that’s okay because only crazy people would be willing to go run for sport right? Cross runners are one of the most accepting kinds of people in a sense that we are all weird in our own way (considering we decided to go run for sport). That’s what makes us a family though. We are all accepting of each other and whether or not we have any common interests the one thing we do have in common is cross country and that will always be a connection. 
6.) The cross community is the most supportive community I’ve ever seen. No matter your team, race, gender, age or skill everyone supports everyone. You can be running a race and have complete strangers cheering for you. And that is a true supportive community. 

Smolov Squat Day 3. 7/29/16

Today was the third workout in my second smolov squat day. I didn’t do anything extra besides squat, however I did do a burnout at the end to make it a better workout.

Squat: 4 minutes of rest between sets

135 for 10

185 for 8

225 for 5

245 for 4 (70% of max)

5 sets of 275 for 4 (80% of max)

Everything else listed I added.

315 for 3

315 for 5

225 for 10

This is the beginning of my burnout. all sets i went to failure with 2 minutes rest.

135 for 50

135 for 37

135 for 25


Thank you for reading my workout today. It was only one lift but the burnout at the end zapped me. Tomorrow will be chest and upper back day!

Chest and Shoulders. 7/28/16

Today I did smolov bench press then hit some shoulders and decided at the end to hit some olympic movements just to work on moving everything fast. To start the day off:

Bench: One minute rest

135 for 15

185 for 8

10 sets of 3 reps at 205

225 for 4 (failure)

Dumbbell Bench:

80s for 8

100s for 5

70s for 10

followed immediately with 60s to failure or 17 reps for me.

Lateral Shoulder raises: with dumbbells

25 for 12

20 for 10

15 for 15 (failure)

Front Barbell shoulder raises: all very strict and slow

65 for 8

75 for 7

85 for 6

95 for 50

Upright Rows:

95 for 12

115 for 12

135 for 8

155 for 5

Power Clean and Press: getting back into these lifts

135 for 5

155 for 5

185 for 5

Power Snatch:

65 for 5

85 for 5

95 for 5


That was my workout today. I am getting back into the olympic style lifts like Power Clean and Power Snatch. You will notice over the next couple workouts I may keep adding them. Sometimes its good to move weight fast and lift for a change instead of slow and heavy. Anyways, thanks for reading. I hope you come back for my workout tomorrow.

Smolov Squat Routine. 7/27/16

Today was the second day of my second smolov squat routine. Anything that is not squat I added in order to hit some muscles that don’t get as much attention, for example being upper back and hamstrings. Anyways all squat numbers are based on my max of 340.

Squat: 6 minutes of rest between sets

135 for 8

185 for 8

245 for 5 (72% of max, Wanted me to do 235 for 5 because its 70% but I made the plate adding easier this way)

275 for 5 (80% of max)

305 for 3 (90% of max. I actually completed 4 reps and the app increased my max total to 347 for next workout)

2 sets at 290 for 5 (85% of max)


135 for 12

225 for 10

275 for 8

315 for 5

365 for 4

405 for 2

425 for 1 (2.5 times my bodyweight of 168)

Rear Delt Flys:

15 pounds in each hand for 25 reps

25 pounds in each hand for 15 reps

35 pounds in each hand for 8 reps

Seated Row

100 for 20

150 for 15

200 for 13 (failure)

Deficit Deadlift: 2 minute rest between sets.

135 for 12

225 for 25

225 for 21(failure)

225 for 17 (failure)

225 for 13 (failure)

225 for 9 (failure)

Thank you for reading my leg and back day workout today. Tomorrow will be chest, arms and shoulders. I hope you all visit again tomorrow.

Smolov Jr. Bench. 7/26/16

Today I did day 3 of Smolov Jr. Bench. I actually felt as though today was super easy or I was just feeling great. After bench I wanted to hit some upper back as well as arms. The only thing that is smolov today was benching.

Bench: All sets had 1 minute rest between them

135 for 15 (warm up)

8 sets of 4 reps at 185

225 for 3

Weighted Pull ups:

Body weight for 12

45 + body weight for 8

45+25+body weight for 5

45+45+body weight for 5


3 sets of 15 pause dips

Skullcrushers and barbell curls:

75 pounds 4 sets 15 skull crushers then stand and do curls to failure.

wait one minute then repeat.

Bent over Rows:

135 pound barbell for 3 sets of 12 reps. slow and controlled.


That was my workout today wasn’t too much but enough to make me feel tired after a 6 mile run before it. Thank you all for reading I hope you come back for tomorrow’s workout.

Smolov Squat Day 1. 7/25/16

Today was the first day of routine 2 of the smolov squat routine. Remember all these numbers are based on my max of 340 pounds on squat. The idea of this routine is to increase  your squat 30 plus pounds on 13 workouts. Its very intense and the weight is heavy. Now, lets get to it.


135 for 8 (warm up)

185 for 8 (warm up)

225 for 5 (66% of max)

255 for 5 (75% of max)

3 sets of 4 reps at 290 (85% of max)

1 set of 5 at 290 (85% of max)

That Concludes the squat part for smolov. Everything after I added to help supplement and increase my squat.


135 for 10

225 for 10

275 for 8

315 for 5

365 for 3

405 for 1

Hamstring Curl:

25 for 12 each leg

50 for 10 each leg

75 for 8 each leg

That was my workout for today. It took me just over an hour and a half. I had 6 minute rest between each squat set and 3 minutes between each deadlift set. The Hamstring curls were done one after the other just add the weight and go again.

Smolov Jr. Bench day 2. 7/24/16

Today was the second day in my smolov jr. bench routine. Remember, the weight is based on my one rep max of 245 pounds. Also, any other lift after bench press I added as a supplement lift.


135 for 12

7 sets of 5 at 175 pounds. On the last set I completed 8 reps.

Dumbbell bench:

80s for 12

90s for 8

100s for 5

70 for 12 then immediately followed by 60s to failure. For me this was 17 reps.


65lbs for 5 sets of 10

Curl Bar Curls:

Superset these with skull crushers between each set.

65lbs for 5 sets of 10

Tricep Push Down:

3 sets to failure at 100lbs, 45 seconds of rest

19 reps

14 reps

7 reps

Cable Rope Curls:

Just like the push downs. 3 sets to failure at 75 lbs, 45 seconds rest

21 reps

17 reps

9 reps


Thank you for reading my workout for today. Tomorrow will be smolov squat routine based upon my max of 240 lbs.

Smolov Squat Day 7/23/16

Today was the last smolov squat day in my routine. However I have decided I want to start another one beginning monday the 25th. I will put the routine in detail so you can make your own based of the percentages that are what make the amount of weight you lift and how many times. Anyways, today’s leg day:

Squat: All sets had 4 minutes of rest in between.

135 for 8

185 for 8

225 for 5

275 for 5

315 for 3

335 for 1

345 for 1

315 for 2

225 for 10

135 for 31 (failure)

Deadlift: All sets had 4 minutes of rest in between

135 for 12

225 for 10

275 for 8

315 for 5

365 for 5

405 for 3

315 for 7 (failure)

225 for 15 (failure)

135 for 25

Hamstring Curl:

25 for 15 both legs

50 for 12 both legs

75 for 6 both legs

Cable Hamstring Kick Back:

40 for 12 each leg

50 for 10 each leg

60 for 8 each leg

Tomorrow will be day 2 of smolov bench routine. Excited to start seeing my bench go up again.

Smolov Jr. Bench Routine 7/22/16

Today I decided I wanted to make my bench go back up to what it used to be. I used to be able to bench 275 without bounce and without my butt coming off the bench. Recently bench has not been a focus so I plan on getting back to straight bar benching. So in order to achieve what I once had I started a new program called the Smolov Jr. Bench Routine. Just like squat it is supposed to increase your max bench 40-50 lbs in 4 weeks benching 4 times per week. This is based on my current one rep max of 245 pounds. Today was day one.


135 for 12

6 sets of 185 for 6 reps.

I added the next set to the routine and everything after it.

135 for 17 or failure.

Tricep Push Down

80 for 15

90 for 10

100 for 8

100 for 8

100 for 6 (failure)

Cable Fly

5 sets of 8 at 80 lbs for a standing cable fly.

One last set at bench at 135 pounds till failure.

135 for 21 reps before failure.

Again this is a new routine supposed to increase my max bench and all number are based on my current one rep max. if you are higher or lower on your one rep max then your numbers will need adjustment. Thank you for reading. I will hopefully see you again tomorrow for my next workout.

Squat Day. 7/21/16

Today I wanted to focus on the squat movement and perfecting my form. I believe one can never have the basics perfected but only mastered, but sometimes its goo to work at it like you are going to perfect it. Anyways, here was my workout today:

Barbell Squat

The bar for form. Slow down slow up for 10 reps. Be bouncy at the bottom and stretch everything.

135 for 10

185 for 5

225 for 5

275 for 5

315 for 3

275 for 5

225 for 10

185 for 15

135 for 25

135 for 31 or failure.

All rest was about 3 to 4 minutes between a set.

Squat jumps no weight. Squat down onto a box and then relax and jump up and onto a taller box. I completed 15 reps before moving on.

Hamstring Curls to end. Each set was done twice, one time for each leg.

25 for 12

50 for 12

60 for 17 or failure.

Todays workout was shorter as I was pressed for time and only really wanted to focus on squat form, and no so much reps at a heavy weight.