Week 3: Chest Day 1

Today marks the last week of the smolov jr circuit, which is really exciting since that in turn marks the week before new 1RM attempts. I was skeptical of the progress I'd make in 3 weeks, especially with the disappointing first week. It seems like I've been able to keep up with the program, it really comes down to Day 3 and 4 and just grinding through the ridiculously high amount of sets (this past week I only had time to get through 6 of 10..) Regardless of the shortcomings, 275 felt lighter than ever today, and I have high hopes.

Since I haven't really voiced my opinion yet on the differences between Program 1, and the current Program 2, I'll take a few minutes here to list the pro's and cons':

PROS:

1. By happenstance, we initiated the new program with a new, early workout vs. the late afternoon. It has provided the incentive to show up to work a half hour earlier than usual, allowing me to leave around 4:30 every day, as well as free up my afternoon
2. It gives me more time throughout the day to eat, and makes me hungrier earlier. This is a crucial difference from the last program, where eating became a chore.
3. The actual workouts are only a fraction of the time. Before, I was doing about 3 exercises per muscle group, averaging about 15 sets. These workouts are shorter, with about 6-10 sets total.

CONS:

1. These workouts are extremely chest-intensive, and I may be sacrificing accessory work in order to optimize one lift (bench), leaving my shoulders, arms, and any smaller muscles alone. I try to account for this with core work every day, and a high rep workout on leg day, but it may not be enough.
2. Though this workout is less time, it is a 6 day program, which requires my presence in the gym almost every day of the week. I'm about to go out of town, and any thing I do outside of work may affect my program.

Overall I am interested in seeing progress with the smolov circuits, but more so I'm anxious to find out if I can keep up with the coan-phillipi workouts to improve my deadlift. It's supposed to be one brutal day a week, but I've noticed my recovery time is very quick, and it may not be beneficial to wait an entire week before each back day. Once the next couple weeks come, I'll be better able to judge the ramp up.

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 2
• 275 x 6 x 6

Dumbbell bent over row:

• 65 x 15 x 3

Abs:

• leg raise 6", 45*, 90*, 45/90 split, switch, 6" (15 sec increments)
• side plank, lift leg, side plank (15 sec increments)
• belly down plank, left leg raise, right leg raise, plank (15 sec increments)
• switch side plank, lift leg, side plank (15 sec increments)