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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Training – Smolov Jr W1D1

Low Bar Squat (kg) 10 x BW8 x 605 x 1003 x 1306 sets x 6 x 147.5 Bench Press (kg) 10 x Bar8 x 405 x 603 x 806 sets x 6 x 105   Calves various Left Trap Stretching Right Knee Mobility Exercises Notes: After yesterday’s squat failure …

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Training – Squat Day

Low Bar Squat (kg) 10 x BW10 x BW5 x 605 x 1003 x 137.5Belt On3 x 157.53+3 x 177.51 x 2000 x 210 High Bar Squat (kg) 10 x 10010 x 10010 x 10010 x 100 Left Trap StretchingRight Knee Mobility Exercises Notes:Today was the 3/3/3 squat day. Unfortunately …

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Training – OverHead Press Day

Overhead Press (kg) 8 x bar5 x 405 x 505 x 655 x 67.5Belt On5+2 x 77.53 x 851 x 95Belt Off  10 x 5010 x 5010 x 5010 x 50 Chin Ups 8 x BW+15kg8 x BW+15kg6 x BW+15kg6 x BW+15kg Closed Grip Bench Press (kg) 10 x 8010 x 8010 x …

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Training – Deadlift Day

Deadlifts (kg) 5 x 605 x 1003 x 1305 x 145Belt On5 x 1655+2 x 187.5Tore Callus1 x 2101 x 2401 x 260Belt Off10 x 14010 x 14010 x 140 Leg Press 3 sets high reps Single Leg Seated Leg Curl (kg) 12 x 2512 x 2512 x 2512 x …

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Training – Upper

Bench Press (kg) 8 x bar5 x 405 x 603 x 805 x 955 x 107.55+2 x 122.51 x 1301 x 1407 x 1105 x 1105 x 10013 x 60 Barbell Row (kg) 10 x 8010 x 8010 x 8010 x 80 Incline Bench Press (kg) 10 x 6010 x 6010 x …

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Training – Lower

Low Bar Squat (kg) 5 x 605 x 1005 x 127.55 x 147.5.55+2 x 167.51 x 187.51 x 200 High Bar Squat (kg) 10 x 10010 x 10010 x 100 GoodMornings (kg) 10 x 10010 x 10010 x 6010 x 60 Planks BW x 1 minute Crunches Machine 3 sets …

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