Training – Bench Press

Late night bench workout! I got a couple days off from work because of Easter so I drank a strong coffee prior to the gym and had a decent workout. Bench Press (kg) warmup 5 x 100 3 x 120 3 x 130 3 x 135 2 x 140 4 sets …

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Konstantin Konstantinovs Training Program

Konstantin Konstantinovs aka KK is famous for his beltless deadlifts. He currently holds the all time world record for deadlift without a belt – 426 kg (939 lbs), done in 2009. His training program is mainly focusing on the basic lifts. His training program is constantly changing depending on his …

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Smolov Squat Routine Calculator

Smolov Squat Program Calculator More info on Smolov Squat Routine Smolov program – Base mesocycle Enter your squat RM: Choose increment value: KilogramsPounds Monday Wednesday Friday Saturday Week 1: Week 2: Week 3: Take a 3 week break from squat work, test your NEW RM, enter it in the box …

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Training – Squat

Today was leg day! Knees were a bit better than the last time but there was still significant pain. Did my squats nonetheless and tried to have a decent workout. Low Bar Squat (kg) warmup 5 x 100 5 x 120 3 x 140 2 x 160 3 x 160 Goodmornings (kg) 4 …

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Training – Overhead Press

Sunday night… Not a lot of people in the gym… The perfect time to have a good shoulder workout! Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 4 sets of 10 x 40kg Behind the neck Press 2 sets of 8 x 40kg 2 sets …

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