Low Bar Squat (kg) 5 x 605 x 1005 x 142.53 x 162.51+2 x 182.51 x 202.5 Crunches 100 reps Planks 3 sets with BW GoodMornings 2 sets of 12 with 40kg Seated Leg Curl 3 sets of 10 with 35kg Calves various Left Trap StretchingRight Trap StrengtheningRight Knee Mobility Exercises Notes:Didn’t know if I should go to the gym …

Overhead Press (kg) 8 x bar5 x 405 x 603 x 62.53 x 703+4 x 80 (belted)3 x 853 x 90 2 sets of 10 with 50kg DB Shoulder Press 2 sets of 10 with 15kg Chin Ups 4 sets of 10 with BW Incline Barbell Press 4 sets of 10 with 50kg DB Rear Lat Raise 2 sets of …

Deadlifts (kg) 5 x 605 x 1003 x 1403 x 152.53 x 172.5Belt Up3+2 x 1953 x 1953 x 1953 x 225 Lying Leg Curl 4 sets of 10 Calves 4 sets high reps Notes:Late night session, did some deadlifts and minor accessory work and called it a day. Still have to deal with my mallet finger so I’m just …

Bench Press (kg) 8 x bar8 x 405 x 605 x 803 x 1003 x 112.53+3 x 127.51 x 1402 x 1405 x 1209 x 1008 x 1005 x 10010 x 60 Barbell Row 4 sets of 8 with 100kg10 x 60kg Incline Bench Press 4 sets of 8 with 50kg Skull Crushers 3 sets of 8 with 70lbs CGBP …

Low Bar Squat (kg) 5 x 605 x 1003 x 1303 x 1353 x 152.53+2 x 172.53 x 172.53 x 172.55 x 130 Front Squat 3 sets of 10 with 60kg GoodMornings 3 sets of 10 with 60kg Notes:I’ve been sick the last couple of days and didn’t go to the gym. Today I felt better and went for my …

Overhead Press (kg) 8 x bar5 x 355 x 453 x 52.55 x 57.55 x 67.55+2 x 757 x 57.5 Incline Barbell Press 4 sets of 8 with 60kg V-bar Lat Pulldown 4 sets of 12 with 65kg DB Shoulder Press 4 sets of 10 with 15kg DB Rear Lat Raise 2 sets of 15 with 5kg  Dips 2 sets …

Smolov Jr. is a three week program based on the Russian Squat routine known as Smolov. The original program has a duration of 13 weeks and is really taxing while the junior version is easier. The Smolov Jr. routine can be used for either the squat, the deadlift or the bench. It all depends on the trainee’s goals. The majority of …

Deadlifts (kg) 5 x 605 x 905 x 1105 x 1405 x 162.5Belt Up10 x 1855 x 1955 x 205 Deficit Deadlifts 2 sets of 10 with 100kg Lying Leg Curl 4 sets of 10 with 65kg Leg Press 2 sets of 50 low kg Smith Standing Calf Raises 2 sets of 50 with 30kg Cardio: 15′ Stationary BikeNotes:Relatively good …

DB Curl 3 sets of 20 with 10kg – 30sec rest between sets4 sets of 10 with 10kg – 30sec rest between sets Overhead DB Extension 4 sets of 20 with 10kg – 30sec rest between sets Push Ups BW x 10 DB Rear Lat Raise 2 sets of 10 with 5kg Left Trapezius StretchingRight Trapezius Strengthening – DB Shrugs …

Bench Press (kg) 10 x bar8 x 405 x 605 x 703 x 855 x 92.55 x 1056 x 1202 x 1202 x 1202 x 1203 x 1203 x 1203 x 12011 x 92.5 Barbell Row (kg) 10 x 6010 x 6510 x 6510 x 65 Incline Bench Press 4 sets of 8 with 50kg Dips 2 sets of 10 …