John Phung

Smolov Jr, Box Squats, Leg Drive, Bench Press, Fitness and Types of Cues

June 24, 2012 — Leave a comment

Some of my posts you might have missed:

  1. Smolov Jr for bench press: 300lbs, 25 total reps (Video)

And some posts I came across this past week you should read:

  1. Box Squatting is the Greatest by Ryan Wood
  2. How To Use Leg Drive by Jesse Burdick
  3. Stop Bitching And Start Benching #4- My Two Cents (NSFW) by Jamie Lewis
  4. Defining Fitness by 70sBig
  5. What Types of Cues Should Trainers and Coaches Provide? by Bret Contreras
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Smolov Jr Bench Press w3d4

Smolov Jr for Bench Press: Final Day! Saturday June 23, 2012

June 23, 2012 — Leave a comment

Face Pulls

  • 60lbs: 12,12,12

Bench Press

Smolov Jr for bench press, week 3, day 4. 300lbs, 3 reps, 10 sets.

Smolov Jr Bench Press w3d4

  • 140lbs: 5
  • 190lbs: 2
  • 240lbs: 1
  • 300lbs: 3,3,3,3,3,3,3,2,1,1
    • Failed on 3rd rep, 8th set
    • I knew I couldn't get the 2nd rep on the last 2 sets, so settled for 1.
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Smolov Jr Bench Press w3d3

Texas Method And Smolov Jr: Friday June 22, 2012

June 22, 2012 — Leave a comment

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 190lbs: 5
  • 230lbs: 5
  • 280lbs: 3
  • 320lbs: 2
  • 370lbs: 3
  • 385lbs: 2

Face Pulls

  • 60lbs: 10
  • 70lbs: 10
  • 80lbs: 8

Bench Press

Smolov Jr week 3 day 3. 285lbs, 8 sets, 4 reps.

 Smolov Jr Bench Press w3d3

  • 140lbs: 5
  • 190lbs: 2
  • 230lbs: 1
  • 285lbs: 4,4,4,4,4,4,4,4
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Smolov Jr Bench Press w3d2

Texas Method and Smolov Jr: Wednesday June 20, 2012

June 20, 2012 — Leave a comment

High Bar Squat

  • 45lbs: 20
  • 140lbs: 15
  • 190lbs: 5
  • 230lbs: 5
  • 280lbs: 3
  • 320lbs: 3,3,3

Face Pulls

  • 60lbs: 10
  • 70lbs: 10
  • 80lbs: 8

Bench Press

Smolov Jr week 3 day 2. 267.5lbs, 7 sets, 5 reps.

Smolov Jr Bench Press w3d2

  • 140lbs: 5
  • 190lbs: 2
  • 230lbs: 1
  • 267.5lbs: 5,5,5,5,5,5,5
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Smolov Jr week 3 day 1

Texas Method and Smolov Jr: Monday June 18, 2012

June 18, 2012 — Leave a comment

Squat

  • 45lbs: 20
  • 140lbs: 10
  • 190lbs: 5
  • 230lbs: 5
  • 280lbs: 3
  • 330lbs: 3,3,3,3,3,3,3,3

Face Pulls

  • 60lbs: 10
  • 65lbs: 10
  • 75lbs: 10

Bench Press

Smolov Jr week 3 day 1. 6x6 @250lbs.

Smolov Jr week 3 day 1

  • 140lbs: 5
  • 190lbs: 2
  • 230lbs: 1
  • 250lbs: 6,6,6,6,6,6
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