Training

12 x bar
8 x 40
5 x 60
3 x 80
6 sets of 6 x 105

Close Grip Bench Press (kg)

2 sets of 10 x 80

Incline Bench Press (kg)

2 sets of 10 x 50

Seated Calves Machine

4 sets lots of reps

Triceps Pushdown

2 sets

Barbell Curl

2 sets

Hanging Leg Raises

3 sets

Shoulder Dislocations


Notes:
Since I had great success with Smolov Jr. I’m thinking of doing an experiment: I’ll be doing the program again but instead of 4 times per week I’ll do it 3 times a week so that I can maintain it longer without risking injuries and hopefully with similar results. We’ll see how it goes.

Gym was packed today because I went to train during the peak hour. Luckily I didn’t have to wait long for my stuff. I wanted to do some cardio as well but all the stationary bikes were occupied… Next time!

I remember my first time benching: I struggled pressing the empty bar for 2 reps or something lol. I thought that benching 170kg was unreal.  Now I’m like “meh, its nothing special considering my bodyweight”… Check the vid below for some truly unreal benching.