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Old 12-01-2009, 11:25 AM   #91
Rick Deckart
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1Dec09 BW 80KG 30MIN --- SMOLOV MARK III (1/12)

After a long pause I decided to finish at least one project this year...

Military Press:
46.0 kg x 9 reps x 3 sets

Back Squat:
102.0 kg x 9 reps x 3 sets

I think I know one person who already did my Smolov MI Edition (Mark III) cycle, apparently with good success.
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Old 12-03-2009, 11:07 AM   #92
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3DEC09 BW 81KG ~35MIN --- SMOLOV MK III (2/12)

Back Squat:
109.0 kg x 7 reps x 4 sets

Military Press:
49.0 kg x 7 reps x 4 sets
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Old 12-05-2009, 09:09 AM   #93
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5DEC09 BW ?KG ?MIN --- SMOLOV MK III (3/12)

Back Squat:
116.0 kg x 5 reps x 5 sets

Military Press:
52.0 kg x 5 reps x 5 sets
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Old 12-06-2009, 03:03 AM   #94
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6DEC09 BW 82KG ?MIN --- SMOLOV MK III (4/12)

Back Squat:
123.0 kg x 3 reps x 6 sets

Military Press:
55.0 kg x 3 reps x 6 sets
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Old 12-07-2009, 10:37 AM   #95
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7DEC09 BW 82KG 40MIN --- SMOLOV MK III (5/12)

Military Press:
49.0 kg x 9 reps x 3 sets

Back Squat:
109.0 kg x 9 reps x 3 sets

Time to ramp it up...
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Old 12-09-2009, 10:47 AM   #96
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9DEC09 BW 82KG 39MIN --- SMOLOV MK III (6/12)

Back Squat:
116.0 kg x 7 reps x 4 sets

Military Press:
50.0 kg x 7 reps x 4 sets


Squats were very easy, presses not so much, so I scaled them a tad down.
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Old 12-11-2009, 10:12 AM   #97
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11DEC09 BW 81KG 74MIN --- SMOLOV MK III (7/12)

Back Squat:
123.0 kg x 5 reps x 5 sets

Military Press:
53.0 kg x 5 reps x 5 sets

Longish warmup, lots of stretching afterwards and 5 minute rest break between work-sets, instead of the usual 3 minutes. Presses included always a 2 second pause on the chest before the next repetition.

Everything is on target so far, I should just eat a lot more than I currently do...
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Old 12-12-2009, 05:35 AM   #98
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12DEC09 BW 81KG 65MIN --- SMOLOV MK III (8/12)

Back Squat:
131.0 kg x 3 reps x 6 sets

Military Press:
56.0 kg x 3 reps x 6 sets

Not bad at all...
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Old 12-14-2009, 10:40 AM   #99
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14DEC09 BW 81KG ~30MIN --- SMOLOV MK III (9/12)

Back Squat:
116.0 kg x 9 reps x 3 sets

Out of time, presses will follow tomorrow...
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Old 12-15-2009, 10:41 AM   #100
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15DEC09 BW 81KG ~8MIN --- SMOLOV MK III (9/12)

Military Press:
50.0 kg x 9 reps x 3 sets

After a few reps with 20 kg as a warmup I just started...I have done 50 kg for 10 reps in the past with relatively little sweat, but doing these, rep for rep from a dead-stop, without bouncing etc. was close to a max effort.

It can only get better!
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