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.

Bench:

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.

SkullCrusher:

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.