Training

12 x bar
8 x 40
5 x 60
3 x 80
3 x 100
1 x 120
10 sets of 3 x 127.5

Close Grip Bench Press (kg)

2 sets of 9 x 105 (paused reps)

Incline Bench Press

2 sets of 10 

Triceps Pushdown

light weight, many reps

Barbell Curl

light weight, many reps

Calves

various

Shoulder Dislocations

Stretching

Cardio: Elliptical 10′


Notes:
Bench felt good, the 10 sets were easy, most of the reps were paused as well. Since I don’t need to attend lessons at the university anymore I’m going to the gym more frequently as you may have noticed. I’m thinking of increasing the frequency of the basic exercises but I don’t know if I’ll be able to recover from all the workload. For example I’m thinking of squatting twice per week, 5×5 and 3×3. But I don’t want to neglect my deadlift either…
2 times squatting, 1 deadlift day, 3 bench… thats a lot of stuff! We’ll see how it goes, there’s only one way to find out. Trial & error. At least that way I can justify my eating habits (= eating like a monster and gaining weight).

My current Smolov Jr. cycle

Tuna & basmati rice with curry