Training – Upper

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 …

Read More »

Smolov Jr.

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 …

Read More »

Training – Lower

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 …

Read More »

Training – Upper Light

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 …

Read More »

Training – Upper

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 …

Read More »

Training – Lower Light

Calves 4 sets of 20 – Bodyweight1 set of 100 – Bodyweight Crunches 4 sets of 20 (30 seconds rest between sets) – Bodyweight Lunges 2 sets of 20 – Bodyweight Light StretchingNotes:Since yesterday I wasn’t feeling so well Ι did some light accessory work today at home. Knees kept clicking so I did 2 sets of lunges instead of …

Read More »

PRs

Squats 240kg Bench Press 170kg Deadlift 290kg Overhead Press 100kg Bodyweight between 100-107kg

Read More »

Training – Lower

Low Bar Squat 5 x 805 x 1003 x 1205 x 1305 x 1505 x 170 Front Squat 3 sets of 10 with 60kg GoodMornings 3 sets of 10 with 100kg Leg Press 3 sets of 10 Light StretchingNotes:Went to the gym at 10pm with a nagging headache. I have the air condition permanently on at home because I’m currently …

Read More »

Beyond 5/3/1 spreadsheet calculator

Beyond 5/3/1 was recently published by Jim Wendler. I had lots of success with the original 5/3/1 program and I really liked it so I will be following Beyond 5/3/1 as well. The core of the program remains the same but some improvements have been made such as autoregulated Joker Sets. I created an excel spreadsheet to  help me calculate …

Read More »

About

Foreword: I decided to create this blog to keep a training log online and have a little web corner where I can discuss and mention interesting stuff that will usually be related to my training. And by training i mean powerbuilding, I wanna be strong and big. I always disliked seeing huge guys that couldn’t move any heavy weights and …

Read More »