Workout Check-In Thread

A sort of update (I guess):

Past two months, I've been doing the following pattern for my workouts:

Monday	Tuesday	Wednesday	Thursday	Friday
OH Press - 5x15 Dips - 5x10 Chinups	Deadlift - 5x12 Good Mornings - 5x15 Weighted Jackknife (25lbs)	Rest	Bench Press - 5x15 Incline Press - 5x10 Rows	Squat - 5x15 Barbell Hack Squat - 5x10 Romanian Deadlift

Each cycle was a month long and broken down as follows:

Week 1	Week 2	Week 3	Week 4
65% x 5	70% x 3	75% x 5	40% x 5
75% x 5	80% x 3	85% x 3	50% x 5
85% x 5	90% x 3	95% x 1	60% x 5

I started the Smolov program two weeks ago and I added in some of what I mentioned above, if I can muster the energy and strength to add it. I mostly do Smolov in place of the squat day in the above routine and do all the other ones on off days so that I can have enough energy to do them. So, Monday, I do squats and OH press, then, Tuesday, I do the dips and chins, and so on. So far, not too bad. I'll see how it goes after four more weeks and go from there.

**Edit**
Forgot to mention that I excluded deadlifts from what I do now because it would put too much strain on me throughout the course of the program. Once I'm done, and if I'm satisfied with the results, I will resume with the previous program with added deadlifts. Depends on if my goals change.

Yesterday, I did 5 sets of 7 squats at 75% of my 1RM. Afterwards, I did 3 sets of 3 bench presses at 70, 80, and 90%.

Today, I'll be doing 5 sets of 12 to 15 incline bench with 5 sets of 10 rows.

Sunday, I did 10 sets of 3 squats @ 85%, then did 5 sets of 10 rows. I was exhausted.

Yesterday, I did 4 sets of 9 squats @ 70%, then proceeded to do overhead presses; 5 @ 75%, 3 @ 85%, and 3 @ 95%.

I feel much better today than I did yesterday. Felt pretty icky. After alternating between hot and cold in the shower, I was feeling much better and able to go to sleep properly.

I cycle regularly and save data on Strava or MapMyRide. Is it ok to post the results on here?

Yup.

I did a 15.77 km Bike Ride with @MapMyRide. Check my workout! www.mapmyride.com/workout/1658620760

Wow, Malta! Very cool!

Bringing it back...

Half hour of yoga
Half hour of cycling

Having an exercise bike in my living room makes things so much easier...

Back.

20 x 2 x ( x 2 hands) x 4 kg biceps full swing.
20 x 1 push ups
40 x 1 air squats
20 x 1 x ( x 2 hands) x 4 kg biceps full swing.

20 x 2 x ( x 2 hands) x 4 kg biceps full swing.
20 x 1 push ups
40 x 1 air squats
20 x 2 x ( x 2 hands) x 4 kg biceps full swing.