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Old 05-03-2012, 07:52 AM   #11
markievicz
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Smolov
Introductory Microcycle


Day 2


Squats
3 x 8 - 107.5kgs
1 x 5 - 115kgs
2 x 2 - 125kgs
1 x 1 - 132.5kgs

Pendlay Rows
5 x 5 - 70kgs

Hang Clean and Press
5 x 5 - 60kgs


Notes
went a bit better today which was a surprise considering i could barely walk to the gym.
wanted to get weighted dips in today but machine was taken so went with the hang clean and press.

weight goes up tomorrow so time to eat big
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Last edited by markievicz; 05-04-2012 at 08:38 AM.
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Old 05-03-2012, 08:21 AM   #12
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seems like a good start so far!
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Old 05-03-2012, 11:46 AM   #13
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Quote:
went a bit better today which was a surprise considering i could barely walk to the gym.
Rest up if you can and eat some for me.
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Old 05-03-2012, 12:12 PM   #14
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This will be an interesting transition! Good luck, buddy. I'll be following.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 05-03-2012, 09:50 PM   #15
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How did I miss this!

In for a great journy, and already off to a good start! Keep on smashing Mark!
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Old 05-04-2012, 07:38 AM   #16
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Quote:
Originally Posted by J_Byrd View Post
seems like a good start so far!
thanks JB , my legs arent happy with me , i almost care

Quote:
Originally Posted by BendtheBar View Post
Rest up if you can and eat some for me.
done and done!
day 3 just done , will post shortly

Quote:
Originally Posted by tank View Post
This will be an interesting transition! Good luck, buddy. I'll be following.
Quote:
Originally Posted by mab54 View Post
How did I miss this!

In for a great journy, and already off to a good start! Keep on smashing Mark!
thanks guys , ill need all the support i can get.
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Old 05-04-2012, 07:44 AM   #17
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Smolov
Introductory Microcycle

Day 3


Squats
4 x 5 - 115kgs
1 x 3 - 125kgs
2 x 2 - 132.5kgs
1 x 1 - 150kgs (should have been 147.5kg but it was easier for me to just load 150!)

Bench
3 x 5 - 100kgs
1 x 3 - 100Kgs
2 x 2 - 110Kgs

BB Shrugs
5 x 3 - 140kgs

Hanging Straight Leg Raise
5 x 10


Notes
so far so tough!

for the next three days im supposed to do lunges - wont be in the gym so ill just stretch as much as i can and then crack on with week 2 from next tuesday.
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Last edited by markievicz; 05-04-2012 at 08:38 AM.
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Old 05-04-2012, 08:11 AM   #18
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Nice squatying buddy!
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Old 05-04-2012, 08:57 AM   #19
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Smolov looks relentless, a good excuse to eat more though. Still going strong!
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Old 05-04-2012, 09:09 AM   #20
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Quote:
1 x 1 - 150kgs (should have been 147.5kg but it was easier for me to just load 150!)
Hoping it felt easy too.
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