Late night bench workout! Went better than I expected. I was a bit tired from work all day but managed to pull through nonetheless. Bench Press (kg) warmup 5 x 100 5 x 115 5 x 125 5 x 130 4 sets of 10 with 80kg Incline DB Press 4 sets of 10 with 50-70lbs Dips 3 sets of 10 with BW Hammer Strength …

Late night leg workout. Knees are fubar but anyway… Not a lot of people at the gym, had to wait a bit for the squat rack. Low Bar Squat (kg) warmup 5 x 100 5 x 130 3 x 145 1 x 170 some reps with light weights Goodmornings (kg) 4 sets of 10 with 60kg Leg Press various Leg Extension 4 …

Dwayne Johnson also known as “The Rock” is an American actor and professional WWE Wrestler born on May 2, 1972 and became one of the most popular Wrestlers ever in the history of World Wrestling. He is also famous in Hollywood for his movies like “The Scorpion King”, “The Rundown”   and “Fast and Furious 5 “etc. As an actor The Rock …

Its been a while since Jim Wendler released a video on youtube so… he decided to make a comeback I suppose (since this is titles Volume One). Check it out below!  

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 of 10 with 80kg Incline DB Press 4 sets of …

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 work schedule and goals but here is a microcycle that …

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 below and continue with the program Smolov program – Intense …

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 sets of 10 with 60kg Leg Press 4 sets 20 …

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 of 10 x 20kg Close Grip Bench Press 4 sets …

Dan Green needs no introductions… Below you can watch footage of him deadlifting in the off season. 4 deadlift days over an 8 day stretch. All beltless. Need I say more?