Face Pulls
60lbs: 10,10,10
Bench Press
Smolov Jr week 1 day 4: 280lbs, 3 reps, 10 sets.
- 45lbs: 10
- 140lbs: 3
- 190lbs: 1
- 230lbs: 1
- 280lbs: 3,3,3,3,3,3,3,3,3,3
Archives For 10×3
Low Bar Back Squat
Warmup
- 45lbs: 12
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
Main Sets
- 407.5lbs: 3,3,3,3,1
- Failed on 5th set
- First rep on every set felt fine, but the following reps start to feel like a good morning
- 355lbs: 2
- Aiming for 5, could only muster 2. Pretty exhausted from the 407.5lbs squat.
Overhead Press
Warm Up
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 162.5bs: 2
Main Set
- 192.5lbs: 3,3,3,3,3,3,3,3,3,4
- Cleaned the bar prior to pressing, so that’s 10 power cleans.
- Wore my Schiek contoured belt instead of the Inzer Forever belt.
Low Bar Back Squat
Warmup
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 407.5lbs: 1
Main Sets
- 352.5lbs: 5,5,5,5,5
- Last set I around the 3rd rep I heard a huge rip in my shorts.
A bit distracting, but continued on.
After the set I saw a long thread hanging from my shorts, but no hole.
Bench Press
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 187.5lbs: 3
- 227.5lbs: 2
Main Sets
- 277.5lbs: 3,3,3,3,3,3,3,3,3,3
- Normally I do 5x5, but decided to try 10x3.
High Bar Squats
- 227.5lbs: 15
- Was going to finish the session after bench press, but threw in a "workout finisher" for "muscle confusion" purposes.
Low Bar Back Squat
Warmup
- 45lbs: 20
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 407.5lbs: 1
Main Sets
- 350lbs: 5,5,5,5,5
- 227.5lbs: 12
- High bar squat
- Exhausted after squatting. Needed a coffee + whey protein break.
Overhead Press
Warm Up
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 162.5bs: 2
Main Set
- 190lbs: 3,3,3,3,3,3,3,3,3,4
- Struggled with 5x5 at this weight for weeks, so decided to do 10x3. It worked! Added an extra rep at the end for good measure.
- Cleaned the bar prior to pressing, so that's 10 power cleans.
