Berserk Barbell Strength & Mass Quest, striving to be the best
Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1007 sets x 5 x 115 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1307 sets x 5 x 162.5 Left Trap StretchingRight Knee Mobility Exercises Notes:Everything is going according to the plan, apart from the diet – I eat more than I should and …
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Training – Smolov Jr W2D1
Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1006 sets x 6 x 107.5 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1306 sets x 6 x 152.5 Chinups/rowing various Biceps various Left Trap StretchingRight Trap StrengtheningRight Knee Mobility ExercisesNotes:Bench was easy, squats were more difficult so I belted up. Instant improvement. Seems …
Read More »Training – Smolov Jr W1D4
Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1001 x 12010 sets x 3 x 127.5 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 14010 sets x 3 x 177.5 Left Trap StretchingRight Knee Mobility ExercisesNotes:Tough workout but I managed to complete it successfully! I was supposed to do it yesterday but I …
Read More »Training – Smolov Jr W1D3
Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1008 sets x 4 x 120 Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1308 sets x 4 x 167.5 Left Trap StretchingRight Trap Strengthening Right Knee Mobility ExercisesNotes:Solid workout. Tomorrow’s gonna be difficult because the gym is closing very early and I’m not accustomed …
Read More »Training – Smolov Jr W1D2
Low Bar Squat (kg) 10 x BW5 x 605 x 1003 x 1307 sets x 5 x 157.5 Bench Press (kg) 10 x Bar8 x 405 x 603 x 801 x 1007 sets x 5 x 112.5 Barbell Row (kg) 8 x 808 x 808 x 808 x 80 Left Trap StretchingRight Trap Strengthening Right Knee Mobility Exercises Notes:Good training day, I …
Read More »Training – Smolov Jr W1D1
Low Bar Squat (kg) 10 x BW8 x 605 x 1003 x 1306 sets x 6 x 147.5 Bench Press (kg) 10 x Bar8 x 405 x 603 x 806 sets x 6 x 105 Calves various Left Trap Stretching Right Knee Mobility Exercises Notes: After yesterday’s squat failure a bright idea crossed my mind! Smolov Jr. for both …
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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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