a workout that i forgot to post

30/12/12

Squat
135x4x5
135x1x7

Hamstring curl
60x3x10
Superset with:
Rear delt raise
10x3x20

Leg raise
BWx4x15

Cable crunch (TuT shit. ok from now on i'm not gonna put this label on anymore. every cable crunch i do has that extended time at the bottom thing so yeah)
68x4x9

Bicep curls
20x5x10
Superset with:
V crunch 
BWx4x20


One more thing. I realised that after adding core and posterior chain work (which i didn't do until after smolov and even smolov jr), my form is much less prone to deterioration and breakdown. Also, bar speed on concentric portion has improved quite abit.