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Monthly Archives: August 2013

Training – Smolov Jr W3D3

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1001 x 1208 sets x 4 x 125 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1408 sets x 4 x 177.5 Chinups various Calves various Shoulder Dislocations Left Trap StretchingRight Trap StrengtheningRight Knee Mobility …

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Training – Smolov Jr W3D2

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1007 sets x 5 x 117.5 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1307 sets x 5 x 167.5 Barbell Row  4 sets 12 reps Shoulder DislocationsLeft Trap StretchingRight Trap StrengtheningRight Knee Mobility Exercises …

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Training – Smolov Jr W3D1

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1006 sets x 6 x 110 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1306 sets x 6 x 157.5 Rowing various Calves various Shoulder Dislocations Left Trap StretchingRight Trap StrengtheningRight Knee Mobility ExercisesNotes:Bench felt …

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Training – Smolov Jr W2D4

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1001 x 12010 sets x 3 x 130 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1301 x 16010 sets x 3 x 182.5 Left Trap StretchingRight Knee Mobility Exercises Notes: Bench was easy, squats …

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Training – Smolov Jr W2D3

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1008 sets x 4 x 122.5 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1408 sets x 4 x 172.5 Left Trap StretchingRight Knee Mobility ExercisesNotes:Bench was easy, squats were hard! I had to rush …

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Training – Smolov Jr W2D2

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1007 sets x 5 x 115 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1307 sets x 5 x 162.5 Left Trap StretchingRight Knee Mobility Exercises Notes:Everything is going according to the plan, apart from …

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Training – Smolov Jr W2D1

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1006 sets x 6 x 107.5 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1306 sets x 6 x 152.5 Chinups/rowing various Biceps various Left Trap StretchingRight Trap StrengtheningRight Knee Mobility ExercisesNotes:Bench was easy, squats …

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Training – Smolov Jr W1D4

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1001 x 12010 sets x 3 x 127.5 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 14010 sets x 3 x 177.5 Left Trap StretchingRight Knee Mobility ExercisesNotes:Tough workout but I managed to complete it …

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Training – Smolov Jr W1D3

Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1008 sets x 4 x 120 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1308 sets x 4 x 167.5 Left Trap StretchingRight Trap Strengthening Right Knee Mobility ExercisesNotes:Solid workout. Tomorrow’s gonna be difficult because …

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Training – Smolov Jr W1D2

Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1307 sets x 5 x 157.5 Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1007 sets x 5 x 112.5 Barbell Row (kg) 8 x 808 x 808 x 808 x 80 Left Trap StretchingRight …

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