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)

Deadlift:

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.