Training

12 x bar
8 x 40
5 x 60
3 x 80
1 x 100
6 sets of 6 x 112.5 (paused)

Bench Press widegrip (kg)

2 sets of 10 x 100

Triceps Pushdown (lbs)

3 sets of 10 x 95

Barbell Curl (lbs)

3 sets of 10 x 110 

Dips

BW+20kg x 15

Triceps Extension (lbs)

2 sets of 10 x 80 

Preacher Curls (kg)

2 sets of 10

Shoulder Dislocations

Stretching

Rotator Cuff Strengthening

Cardio: Elliptical 10′


Notes:
Last week of Smolov Jr! I’ve definitely improved my bench, I can now pause all reps without difficulty. The only negative is that my left shoulder feels uneasy some times. I might have to reduce the frequency a bit till it feels 100% once again.

There will be a friendly ‘powerlifting’ meet at the beginning of December and I’m thinking of competing. Unfortunately the judging will be lax but since there are no legit powerlifting meets held here its better than nothing. We will see…