Interesting.. I was thinking about whether that would be a good idea. Doing two days in a row felt so hugely different that I thought it might be important at some deep level. But I guess there's a pretty big tradeoff if I don't manage to get all the work in.

Sleep: 5 h, 8 h

Jan 26

Bench: 6x6x175
Not a complete joke, but fine.

Trap bar DL: 5x380
Felt great; stronger than last week. Hooked them and squeezed some blood out of one of my thumbs.

Farmer's walks with 90 lb dumbbell, one side at a time. 3 x 60 m L/R, a few x 40 m L/R, with ~30 sec rests. Grip seems to be improving very quickly on these. On any individual walk grip is the limiting factor, but when I stopped I felt like my grip was about as fatigued as the rest of me.

Sleep: 1 h, 7 h

Jan 28

Bench: 7x5x185
Pretty easy.

GHR: 8xBW, 3x5xBW + 25 (plate held to chest)

Also some band pullaparts and an indoor soccer game.

Sleep: 8 h, 8 h

Jan 30

Bench: 8x4x200
Pretty easy. Cautiously optimistic for tomorrow. Hopefully I'll have learned something from last week's 10x3 disaster.

Forgot that I was supposed to squat; I'll do it tomorrow.

Sleep: 6 h

Jan 31

Bench: 10x3x210
**** yeah. 6 minute rests, then 8 before set 9 and 10 before set 10. Didn't get sore during the session like I did last week. Gonna add another 10 lbs to all sets next week.

Didn't squat. Might go in tomorrow if I need to procrastinate.

Nice work! I wanna do smololov jr now because of you.

you wont last a week

Do it for press imo, I'd be curious to see what happens. Or smolov jr weighted pullups?? Hmm, how would you do the %'s...

I did it for military press over a year ago. I think I plugged in 185 for my max and my last 10x3 day was with 175, which was bodyweight and got it for 5x5 the week after.

For pullups, you have to use your bodyweight too when calculating the %s. I had that all ready to go then changed my mind lol.

70% sounded low for pullups but on second thought it would be fine.

Sleep: 8 h, 5 h

Feb 2

Bench: 6x6x185
Easy

Trap bar DL: 5x400
Was planning on 390 but a single at 380 felt like nothing so I did a 20 lb jump. Went up just as easy as 5x380 last week. Eating lots of food works, apparently!

Didn't hook the work set because I realized "double overhand" for trap bar is more secure than mixed grip for straight bar so I might as well just do that and not bleed. Still hooked some warmups to get used to it, and I held the last rep of 400 for 15-20 seconds at the top.

I'm going away this weekend so I won't train again until Monday. 7x5 then, and Weds, Thurs will be 8x4x210, 10x3x220.

Sleep: 6 h, 6 h

Feb 5

Got back early from my weekend trip so I went to the gym.

Bench: 7x5x195
Easy, slowed down slightly on the last rep on the last few sets.

Squat: 5x335, 5x340, 5x345
Felt very strong on the first set so bumped the weight up a bit. Second set was even better so I upped it again. Last set was hard. I'm trying to get the most out of the extra eating I'm doing while smoloving.

I had some wrist and elbow pain after the first two squat sets, due (I think) to the bar sliding down my back during the set. For the third set I grabbed some chalk and wrist wraps and things felt much better.

Depending on how 8x4x210 goes on Tuesday I may take an extra day off before the last 10x3 day. We'll see.

Sleep: 6 h, 8 h

Feb 7

Bench: 7x4x210, 3x210, 4x210
Pretty easy until set 6, then started to slow down. Didn't expect to fail set 8. Ten mins later I got a pretty easy 4 after slapping myself in the face a few times in an effort to get some adrenaline going. Felt like a retard but it worked amazingly well.

GHR: 8xBW, 2x5xBW + 25

Some rolling and band pullaparts

Gonna wait until Thursday for the last session.

extra set, then? sick f lol

yeahhh lol I think really the only tough thing about this program for me has been the 10x3 days. Might be related to the fact that I've gained nearly 10 lbs in the last 3 weeks..

Sleep: 5 h, 7 h

Feb 10

Bench: 11x3x220
Didn't think I would make it after 4 sets, but apparently I've gotten better at high volume work somehow......

Did an extra set for fun, seemed like a good idea at the time

So I guess I'm done Smolov Jr for now. I'm really happy with my progress given that I failed 10x3x200 two weeks ago. I really enjoyed the program, but school-wise I can't afford to sleep as much as I've needed to, and I don't really want to gain weight at a rate of 8 lbs/3 weeks. I'm going to back off for a little while, do some linear progression squat/DL/pullups for a while, take a week off from upper body pushes, then test my bench 1RM and maybe do some kind of weekly progression for bench/press.