Training: Coan/Phillipi Deadlift Routine Week 2

Deadlift (kg) 5 x 605 x 1003 x 1402 x 1801 x 2101 set of 2 x 232.5 Speed Deadlift (kg) 8 sets of 3 x 187.5 (90 sec rest between sets except from the last 2) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps @ 100kgBent over row: 8 reps @ 100kgChinups: 8 reps @ BWArched …

Read More »

Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 12010 sets of 3 x 127.5 Close Grip Bench Press (kg) 2 sets of 9 x 105 (paused reps) Incline Bench Press 2 sets of 10  Triceps Pushdown light weight, many reps Barbell Curl light weight, many reps Calves various Shoulder DislocationsStretchingCardio: Elliptical 10′Notes:Bench felt …

Read More »

Training

Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1703 sets of 5 x 1903 x 200 Walkouts various Leg Press 3 sets of 15 Leg Extension 3 sets of 12 Single Leg Curls 3 sets of 12 Calves various Abs various Left Trap StretchingRight Trap StrengtheningRight Knee Mobility Exercises Lower Body Stretching Notes: Its been a …

Read More »

Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1008 sets of 4 x 120 Bench Press widegrip (kg) 2 sets of 10 x 100 Triceps Pushdown (lbs) 3 sets of 10 x 80 Dips BW x 20  Triceps Extension (lbs) 2 sets of 10 x 60  Preacher Curls (kg) 2 sets of 10 x 32  …

Read More »

Training: Coan/Phillipi Deadlift Routine Week 1

Deadlift (kg) 5 x 605 x 1003 x 1402 x 1801 x 2001 set of 2 x 217.5 Speed Deadlift (kg) 8 sets of 3 x 175 (90 sec rest between sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps @ 100kgBent over row: 8 reps @ 100kgChinups: 8 reps @ BWArched back good morning: 8 reps @ …

Read More »

Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1007 sets of 5 x 112.5 BTN Press (kg) 2 sets of 10 x 40 DB Lat Raise (kg) 2 sets of 10 x 15 DB Front Raise (kg) 4 sets of 10 x 10 DB Rear Raise (kg) 2 sets of 10 x 10 Shoulder DislocationsStretchingStationary …

Read More »

Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 806 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 DislocationsNotes:Since …

Read More »

Smolov Jr. Review

It’s been a few days since I finished with my max testing after my double Smolov Jr. cycle. I run Smolov Jr. for both the bench and the squat at the same time. So here’s my review: Smolov Jr. for bench: It was the third time I run it for the bench, with positive results each time. I went from …

Read More »

Training – Lower

Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1701 x 2001 x 2201 x 230 Walkouts various Front Squat (kg) 5 x 605 x 605 x 60 Single Leg Leg Press 4 sets of 15 Leg Extension 2 sets Leg Curls 4 sets DB Shrugs various  Calves various Abs various Left Trap StretchingRight Trap StrengtheningRight Knee …

Read More »

Training – Bench Press PR!

Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 1201 x 1401 x 1551 x 1651 x 170 Flat DB Press (lbs) 3 sets of 15 x 65 Incline DB Press (lbs) 3 sets of 10 x 65 BB Row (kg) 4 sets of 12 x 60  Triceps various Barbell Curl various StretchingVideo: Notes:10kg PR after my …

Read More »