Friday, May 07, 2010 - Smolov Squats, Volume Bench

Back up at work now. Since the weather is nicer and it is light out I am going to workout at the PBOC this hitch. There is a cage, a lot of free weights, old school York bars, and rowers. Everything I need.

About midway through my workout I had my friend, Doug join me. I use the term "friend" rather loosely though, he is really just a giant jackass. He is VERY "70's Big" though so that is why I don't mind working out with him.

Wide Stance Squats
45x10, 135x10, 225x5, 275x5, 275x5, 275x5, 275x5, 275x5, 275x5, 275x5

Volume Bench Press - Alternated between three grips, 155 x Max Reps
45x10, 135x10, 155x16, 155x12, 155x9, 155x7, 155x7, 155x6

Dips
9, 7, 6, 4, 2

Ab Rollouts
3 sets of 12