Lazy Sunday Deads and Bench

warm up: walked up hill fast for 20 minutes

Day 4 of 1st Smolov week
1) Bench
bar x 10
65 x 8
75 x 5
working sets 85%
85 x 10 sets of 3
with smelly guys

2) chest supported rows
+25 x 10, 10, 8

3) Pull ups
2 x 3

4) Lat pull downs
65 x 3 x 12

5) Rack pulls 4th pin, week 2. Had to beat last weeks 315...
185 x 3
225 x 2
275 x 1 hard. contemplated....
295 x 1 harder. contemplated then consulted with jp. He said go for 320 and get it.
320 x 1 :) and the crowd roared. Well not really. Did it on my own with no one around. But I imagined all my friends and enemies yelling and cheering for me to JUST PULL! and so I did. I'm very fuckin independent lately. I really don't need anyone for support anymore.

6) Speed pulls 30 seconds rest
155 x 10 singles. all fast. Set up like they were each a competition lift and bam.

7) BB Shrugs
135 x 12, 12, 8

8) One arm DB rows
40's x 3 x 12

9) Fun circuit
a-chin ups 3x3
b-pushups 3x10
c-weighted decline abs +25 x 3 x 8

c.