SMOLOV TRAINING LOG (with upper body nonsense)

While doing smolov for squat, i played around with different programs for upper body pressing, namely Poliquin's AGVT as well as smolov jr. Both seem to have pretty sufficient volume, which i lurvveeee. I usually do face pulls in between sets of squats to warm up ma shoulders for pressing shit. I don't have any dedicated back exercise, as i like to do a pulling exercise for every set of presses, and as they say,  IF IT AIN'T BROKE DON'T FIX IT. My next goal is to hit 75 for 10 sets of 3 reps for military press, and 107.5 for 10 sets of 3 reps for bench. Weird goal, i know, but I CAN DO WHATEVER THE FK I WANNA DO. I don't use a belt for any of ma lifts, too poor to get, but i had to borrow a belt for my shoulder presses on 17/10, cause my lower back was fried as KFC. 

06/09/12
Snatch	Clean	Squat(Smolov)	Bench
40x3	70x3	100x4x9	60x6
50x3	75x3		65x6
60x3	80x3		70x6
	85x3		75x6
	90x3		80x6
			85x4
			90x4
			95x4
			100x4
			102.5x5x2
karwoski rows and pull ups intermitten

07/09/12
Snatch	Squat(Smolov)	Shoulder press	Rear Delt Raise	Lateral Raise
40x3	110x4x7	50x10	10x6x12	Supersetx3:
50x8x3	110x10	50x8	Alternate with:	20x5
		50x9	Stiff-arm Pulldowns	20x2.5
		50x8	40x6x12	20.1.25
		50x7		Alternate with:
		50x8		Barbell Curl
		50x9		Bar 3x 20
		50x8
		50x8
		50x8

08/09/12
Snatch	Squat(Smolov)	Incline Press	Tricep Cable Ex
40x3	120x6x5	65x10x5	40x4x12
45x3	120x6	Alternate with:	Alternate with:
50x3		Pendlay Rows	Standing Cable Row
55x3		72.5x10x5	4x12x90
60x3

10/09/12
Squat(Smolov)	Bench
127.5x9x3	85x10x5
127.5x1x5
Pull ups between all sets.

11/09/12
Squat(Smolov)	Shoulder Press	Karwoski Rows	Barbell bicep curls
112.5x3x9	57.5x12x5	40x12
112.5x1x12	Alternate With:	50x10
Alternate With:	Pull Ups	60x10
Face Pulls		70x8
		80x8
		60x12
		52.5x16
		47.5x16
		45x16
		Alternate with:
		Dips & seated tricep ex

13/9/2012
Snatch	Squat(Smolov)	Incline Press	Lat pulldowns
40x5	120x4x7	69x8x4	47.5x20
50x5	120x8	69x2x6
55x4		56x10
60x3		Superset with:
		Pendlay Row
		77.5x8x4
		77.5x2x6

15/9/2012
Snatch	Squat(Smolov)	Bench	Incline Bicep Curls
40x3	125x6x5	90x9x4	Superset with:
50x3	125x1x6	90x1x5	Cable tricep ex
57.5x3	Intermittent:	Intermittent:	3 sets
62.5x3	Face-Pulls	Pull ups

16/9/12
Squat(Smolov)	Shoulder Press	Cable lat raise
132.5x9x3	60x9x4	Superset with:
132.5x1x5	60x1x8	OH tricep ex
Intermittent:	Intermittent:	2 sets
Face-Pulls	Pull ups

18/9/12
Squat(Smolov)	Incline Press
120x4x10	75x10x3
	Superset with:
	Barbell rows
	100x10x4

21/9/12
Squat(Smolov)	Bench	Dips
125x4x7	97.5x9x3	1x20
125x1x10	97.5x1x5
Intermittent:	Intermittent:
Face-Pulls	One arm Cable Row
	5 sets
	Incline dumbbell curls
	4 sets
	Hammer curls
	2 sets

23/9/12
Squat(Smolov)	Shoulder Press	Lateral Raises
130x6x5	65x10x3	6 sets
130x1x6	65x1x7	to failure
Intermittent:	Intermittent:
Face Pulls	Pull Ups

24/9/12
Squat(Smolov)	Incline Press	Dips and Push ups
140x10x3	70x10x5	Superset with:
Intermittent:	Superset with:	Barbell curl
Face-Pulls	Pendlay Row	4 sets. TO FAILURE
Pull Ups	77.5x10x5

26/9/12
Squat	Bench	Underhand Lat Pull
Warm up	90x9x5	Superset:
140x1	90x1x6	Push ups
142.5x1	Intermittent:	4 sets
145x1	Cleans
147.5x1	85x3
150x1	82.5x3
152.5x1	80x3
155x1	77.5x3
Intermittent:	75x3
Face Pulls	72.5x4x3
Pull Ups	72.5x1x5

27/9/12
Squat	Shoulder Press	Cable lat raise
Warm up	60x9x5
130x2	60x1x8
135x2	Intermitten:
140x2	Pull ups
Repeat cyclex3

29/9/12
Squat(smolov)	Incline Press	Barbell Curls
100x3	75x9x4	Superset:
115x4	75x1x8	Dips
130x3x4	Intermittent:	4 sets
130x1x5	Pendlay Row
	56x8
	61x8
	66x8
	71x8
	76x8
	81x8
	61x8
	66x8
	71x8
	56x20

30/9/2012
Squat(Smolov)	Bench	Push up	2plate stand press
92.5x3	97.5x10x4	Superset with:	3x12
107.5x3	Intermittent:	Incline curl
122.5x4	Single side row	3 sets
137.5x3	5 sets
130x2x5	Lat pulldowns
Intermittent:	5 sets
Pull Ups
Face-Pulls

02/10/12
Squat(Smolov)	Shoulder Press	Rear Delt Raise
100x5	65x9x4	Dropset x 3
110x5	65x6	Intermitten:
125x6x5	Intermitten:	Stiff arm Pulldown
Intermitten:	Pull Ups
Face Pulls

03/10/12
Squat(Smolov)	Incline Press	Hammer Curls
95x4	81x9x3	Drop set x 3
110x4	81x1x5
125x4	Superset with:
140x3	Pendlay rows
140x2x4	60x10x8
Superset:
Pull Ups

05/10/12
Squat(Smolov)	Bench	Push ups
100x3	103.5x9x3	Superset:
115x3	103.5x5	Cable flyes
130x3x4	Superset with:	3 sets
137.5x3x3	single side cable
145x4	Row 5 sets
Intermittent:	Neutral close grip
Face Pulls	lat pull 5 sets
Pull Ups

06/10/12
Squat(Smolov)	Shoulder Press	Lat raise drop set
100x3	70x9x3	3 sets
115x3	70x6
130x3	(3 strict 3 push)	Rear delt raise
137.5x4x5	Intermittent:	3 sets
Intermittent:	Pull ups
Face-Pulls

07/10/12
Squat(smolov)	Hammer curls	Incline Curls x 3
92.5x3	Superset with:	Superset with:
107.5x3	Close grip Bench	Dips x 3
122.5x3	Increasing weight x 3
137.5x5x5

08/10/12
Snatch	Incline Press	Hanging Leg Raise	Ab Wheel
Warm up	60x5x10	3 sets	3 sets
60x3x3	Superset with:
	Karwoski Rows
	60x6x8
	Push ups:
	3 prior 3 after

10/10/12
Squat(smolov)	Shoulder Press	Cable Raises
92.5x3	60x5x6	Superset with:
107.5x3	60x1x9	OH tricep ex
122.5x3	Intermitten:	Superset with:
145x3	Pull Ups	Barbell Curls
145x4		3 sets
Intermitten:
Face Pulls
(new grip)

11/10/12
Bench	Squat(Smolov)	Push ups	Machine Flyes
87.5x5x6	100x3	Superset with:	superset with:
87.5x1x10	115x3	single side cable	Lat pulldowns
Superset:	130x3	Row 5 sets	3 sets
Face-Pulls	145x4x3
	Intermittent:
	Pull ups

13/10/12
Squat(Smolov)	Shoulder Press	Pull Up Circuit
107.5x3	62.5x7x5	5 wide, rest 10 sec
122.5x4	62.5x1x8	5 norm, rest 10 sec
137.5x4x5		5 neutral, rest 10 sec
137.5x1x6		5 underhand
		X 4 set
		Intermittent:
		Lateral Raise Dropset
		10x16, rest 10 sec
		7.5x16, rest 10 sec
		5 x 20
		X 3 set

14/10/12
Bench	Push Ups	Standing plate press
(WTF NO SQUAT)	Superset with:	Superset with:
95x8x5	Lat pulldowns	Underhand Grip
60x1x25	5 sets	3 sets
Superset:
Smith Pendlays

15/10/12
Squat(smolov)	Shoulder Press	Rear Delt Raise
107.5x3	65x7x4	Dropset
122.5x3	65x1x8	Superset with:
145x3x3	Superset with:	Stiff arm Pulldown
145x1x5	Wide neutral pulls	3 sets

16/10/12
Light squats	Bench	Push ups	Machine Flyes
w pause @ bottom	100x8x4	Superset with:	superset with:
(Prac for squat toilet	Superset with:	single side cable	Lat pulldowns
usage)	Pendlay Rows	3 sets	3 sets

17/10/12
Squat	Shoulder Press	Bradford press
115x3	70x7x4	Superset with:
137.5x4x5	70x1x5	Narrow Neutral Lat
145x4x4	Superset with:	Pulls
(FKYEAH)	Wide neutral pulls	1 set TO FAILURE
Intermittent:	*had to use belt
Face Pulls & Pull
ups to fill rest time

18/10/12
Bench	Barbell curls	Push ups
105x11x3	FOR THE GURLS	1 set AMAP
(failed on last rep of	1 set AMAP
8th set)
Intermittent:
Seated Cable Rows

19/10/12(LAST DAY OF SMOLOV BIATCHES)
Squat(Smolov)	Reeeves Deadlift	(Following paired
115x1x4	60x6x6	sexercises all done
130x5x5		in superset x 3)
Intermittent:
Sternum Pull Ups		Dips & Hammer Curls
Face Pulls
		Overhead Cable Tricep Ex & Wide Grip Seated Cable Row
		Single Side cable Tricep Ex & Incline Dumbbell Curls
		Tricep Ladder & Preacher Curl Machine

20/10/12
CLEANZ	Strongman Medley x 3
60x3, 70x3, 80x3	275kg Tyre Flip x 6
90x3, 60x3, 65x3	75kg Farmers Walk x 30m
70x3, 75x3, 80x3	100kg Sled Drag x 40m
85x3, 90x3, 60x3
65x3, 70x3, 75x3,
80x3, 85x3, 90x3