Week 1: Chest Day 1

As I prepared for the week ahead, I headed to BJ's for some whole sale sustenance. Being able to prepare mass quantities of food to eat throughout the week saves me tons of time each morning, so I picked up 6 pounds of chicken and a huge pack of frozen veggies, and baked them together to pack in tupperware for lunch. I took an 18 count of eggs, and tossed them all in a pot to hard boil, then zipped 3 to a bag for a bit of breakfast. Picked up a 12-count of oversized muffins, and a 9-count of bagels to vary as my morning carbs. All the prep time on a Sunday night pays off as I take 30 seconds to throw about 2500 calories into my lunchbox.

Aside from the self proclaimed victory at the supermarket, I began day one of the smolov jr program. It was exciting, and I noticed a huge difference in the mental focus between my traditional workout and the endurance required for smolov. Six sets of six reps is deceptively long, and I was taking excessive rest for at least a couple minutes to recompose as much as possible. I believe when following this program it is important to rest up and hit the set no matter how long it takes. Here is the breakdown:

WEIGHT x REPS x SETS

Barbell flat bench:

• 135 x 10 x 1
• 255 (70%) x 6 x 6

Reverse fly:

• 135 x 10
• 150 x 10
• 165 x 10

Dips:

• BW x 15 x 3

Ab pulldown:

• 8 x 15 x 3

Final thoughts: This was a great first day, all sets were successful, and I like the idea of coupling the opposite muscle group so some variation of a rear deltoid exercise will probably coincide with chest work.