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.