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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Pancake Recipe

Pancake Recipe: Ingredients: -50 grams of oats -5 egg whites -1 scoop whey (chocolate flavor – that comes down to personal preference) -2 stevia packets (1 gram each – adds a sugary flavor – I personally use Better Stevia)  -1 vanilla extract (optional – so it doesn’t smell like eggs) …

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Dealing with insomnia

When I was a little kid before I slept I’d drink a cup of milk, turn on a faint light and read a book. And as time passed by I’d be fighting to remain asleep. Nowadays? Can’t sleep even at 4am. Luckily this isn’t the norm… So, if you are …

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Training – Upper

Overhead Press (kg) 8 x bar5 x 405 x 503 x 60Belt Up5 x 67.53 x 751+4 x 851 x 901 x 951 x 97.5Belt Off10 x 4510 x 4510 x 4510 x 45 Chin Ups 4 sets of 8 with BW+10kg DB Rear Lat Raise 2 sets of 15 …

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Training – Lower

Deadlifts (kg) 5 x 605 x 1003 x 130Belt Up5 x 162.53 x 1851+4 x 2051 x 2251 x 245Belt Off3 x 1605 x 1305 x 130 Leg Press 3 sets high reps Lying Leg Curl 4 sets of 12 Calves various sets high reps Abs Machine 4 sets of 12 …

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