Training – Smolov Jr W3D3

10 x Bar
8 x 40
5 x 60
3 x 80
1 x 100
1 x 120
8 sets x 4 x 125

Low Bar Squat (kg)

10 x BW
5 x 60
5 x 100
3 x 140
8 sets x 4 x 177.5

Chinups

various

Calves

various

Shoulder Dislocations

Left Trap Stretching

Right Trap Strengthening

Right Knee Mobility Exercises

Notes:
Bench was easy as usual, squats were hard. Basically what bothers me the most is the knee pain during squats. It has gotten substantially worse but I guess that’s to be expected since I got some hardware installed in my right knee. My low back also bothered me a bit during squats. I might take an extra rest day only for the squats, I think its a wise choice… So I’ll do tomorrow my last day of Smolov Jr. for bench and the day after tomorrow the last day for squats. Combined with generous amounts of food I shall emerge victorious. Then, at last, take it easy for a week, maybe do some speed stuff and test for a new 1RM the week after. We’ll see if it was worth it.