Training – Lower

5 x 60
5 x 100
3 x 140
1 x 170
1 x 200
1 x 220
1 x 230

Walkouts

various

Front Squat (kg)

5 x 60
5 x 60
5 x 60

Single Leg Leg Press

4 sets of 15

Leg Extension

2 sets

Leg Curls

4 sets

DB Shrugs

various 

Calves

various

Abs

various

Left Trap Stretching

Right Trap Strengthening

Right Knee Mobility Exercises

Lower Body Stretching

Notes:
Knee pain is still here, it didn’t go away completely even after resting for the whole week. Didn’t set a Squat PR even after the Smolov Jr cycle. My walkouts are what holds me back, as funny as it sounds. I spend so much energy trying to balance myself and walk backwards and then the actual squatting is a piece of cake. So after doing 230 for one I decided to practice my walkouts a bit and I think its time for me to focus seriously on them. That’s one negative of Smolov Jr for me: while my squatting got indeed better my walkouts didn’t improve because I wasn’t used to walking out maximal weights. I even tried wrapping my knees after the 230 set but there was no way in hell I could walkout the bar with the wraps on. Sounds pathetic? It is. Anyway, it’s still September so there’s lots of room for improvement. I’m glad Smolov Jr. is over, I’ll do a complete review of it in the coming days for both the bench and the squat.