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

Dips:

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.