Training – Lower

Deadlifts (kg) 5 x 605 x 1003 x 1403 x 152.53 x 172.5Belt Up3+2 x 1953 x 1953 x 1953 x 225 Lying Leg Curl 4 sets of 10 Calves 4 sets high reps Notes:Late night session, did some deadlifts and minor accessory work and called it a day. Still have to deal with my mallet finger so I’m just …

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Training – Upper

Bench Press (kg) 8 x bar8 x 405 x 605 x 803 x 1003 x 112.53+3 x 127.51 x 1402 x 1405 x 1209 x 1008 x 1005 x 10010 x 60 Barbell Row 4 sets of 8 with 100kg10 x 60kg Incline Bench Press 4 sets of 8 with 50kg Skull Crushers 3 sets of 8 with 70lbs CGBP …

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Training – Lower

Low Bar Squat (kg) 5 x 605 x 1003 x 1303 x 1353 x 152.53+2 x 172.53 x 172.53 x 172.55 x 130 Front Squat 3 sets of 10 with 60kg GoodMornings 3 sets of 10 with 60kg Notes:I’ve been sick the last couple of days and didn’t go to the gym. Today I felt better and went for my …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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PRs

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

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