WeightTraining.NZ Forum

Saturday, 26 March 2016
Last Smolov Junior bench session. Will do a 1-RM test on Monday. Goal is to hit 100kg or more.

1. Barbell Bench Press: 20 x (20, 40) kg, 10 x 60 kg, 5 x 80 kg
2. Barbell Bench Press: 10 x 3 x 85 kg

Friday, 25 March 2016

1. Barbell Bench Press: 20 x (20, 40, 60) kg, 7 x 75 kg
2. Barbell Bench Press: 8 x 4 x 80 kg
3. Cable Inner Chest Press: 20 x 14 kg, 15 x 18 kg, (12, 15) x 23 kg
4. Cable Seated Row: 20 x 39 kg, 15 x (52, 66) kg, 10 x 79 kg, 15 x 73 kg

Thursday Morning, 24 March 2016

1. Kettlebell Swing R30s: 4 x 15 x 16 kg

Wednesday Morning, 23 March 2016 Kettlebell Swing R30s: 4 x 15 x 16 kg Wednesday Evening, 23 March 2016 Barbell Deep Squat: 10 x (20, 40, 60, 80) kg, 5 x 100 kg, 2 x 110 kg, 6 x 100 kg Leg Press: 20 x 155 kg, 15 x 195 kg, 12 x 235 kg, 20 x 155 kg Leg Extensions: 2 x 12 x 70 kg, 15 x 70 kg Dumbbell ...

Monday, 21 March 2016

1. Kettlebell Swing R30s: (16, 16, 16, 16, 15, 15, 15) x 16 kg

Sunday, 20 March 2016 Barbell Deadlift: 10 x 60 kg, 3 x 10 x 100 kg, 2 x 8 x 120 kg, (8, 5) x 130 kg, 3 x 140 kg, 12 x 100 kg Pendlay Row: 10 x (60, 65, 70, 65) kg Pull Ups: 2 x 10 Rep, (12, 10) Rep Barbell Bench Press: 20 x (20, 30, 40) kg, 10 x 60 kg Barbell Bench Press: 10 x 3 x 77.5 kg

Saturday, 19 March 2016

1. Barbell Bench Press: 20 x (20, 40, 50) kg, 15 x 60 kg
2. Barbell Bench Press: 8 x 4 x 72.5 kg

Friday, 18 March 2016 Barbell Bench Press: 20 x (20, 35, 40, 50) kg Barbell Bench Press: 7 x 5 x 67.5 kg Barbell Curl: 12 x 27.5 kg, 10 x 32.5 kg, 2 x 10 x 37.5 kg, 12 x 37.5 kg Dumbbell Incline Curl: 3 x 12 x 12.5 kg, 2 x 12 x 15 kg Dumbbell Hammer Curls: 4 x 12 x 12.5 kg Barbell EZ Bar Reverse Gr...

Wednesday, 16 March 2016 Barbell Bench Press: 20 x (20, 35, 40) kg, 15 x 50 kg Barbell Bench Press: 6 x 6 x 65 kg Dumbbell Incline Bench Press: 12 x 22.5 kg, 10 x 27.5 kg, (6, 9) x 30 kg Dumbbell Shoulder Press: 15 x 17.5 kg, 12 x 20 kg, 2 x 10 x 22.5 kg, 8 x 25 kg Dumbbell One Arm Side Lateral Rai...

Monday, 14 March 2016

1. Barbell Squat: 10 x (40, 60, 80) kg, 2 x 5 x 100 kg, 3 x 105 kg
2. Leg Press: 4 x 15 x 200 kg
3. Seated Leg Curl: 4 x 12 x 50 kg
4. Barbell Bench Press: 20 x (20, 30) kg, 15 x 50 kg, 10 x 60 kg
5. Barbell Bench Press: 10 x 3 x 72.5 kg

Sunday, 13 March 2016

1. Barbell Bench Press: 20 x (20, 40) kg, 15 x 50 kg, 10 x 60 kg
2. Barbell Bench Press: 8 x 4 x 67.5 kg
3. Cable Inner Chest Press: 15 x 14 kg, 3 x 15 x 23 kg

Saturday, 12 March 2016 Barbell Bench Press: 20 x (20, 35) kg, 15 x (40, 45) kg Barbell Bench Press: 7 x 5 x 62.5 kg Barbell Curl: 10 x (27.5, 30) kg, 2 x 10 x 32.5 kg, 10 x 37.5 kg Dumbbell Incline Curl: 2 x 12 x 12.5 kg, 10 x (12.5, 15) kg, 15 x 10 kg Dumbbell Hammer Curls: 4 x 12 x 12.5 kg Barbe...

Wednesday, 9 March 2016

1. Dumbbell Incline Bench Press: 5 x 12 x 20 kg
2. Barbell Bench Press: 20 x 20 kg, 12 x 40 kg, 6 x 6 x 60 kg
3. Cable Inner Chest Press: 2 x 15 x 18 kg, 2 x 12 x 23 kg
4. Cable Scoop: 12 x 14 kg, 2 x 12 x 16.3 kg, 10 x 18 kg

Monday, 7 March 2016

1. Barbell Deadlift: 10 x (60, 100) kg, 3 x 8 x 120 kg, 4 x 120 kg, 2 x 3 x 130 kg, 1 x 140 kg, 4 x 120 kg
2. Pendlay Row: 4 x 10 x 60 kg
3. Pull Ups: 2 x 10 Rep, (12, 10) Rep

Wednesday, 2 March 2016 Dumbbell Incline Bench Press: 12 x 20 kg, 10 x (22.5, 25) kg, 8 x 30 kg Barbell Bench Press: 20 x 20 kg, 12 x 40 kg, 10 x (50, 60) kg, 6 x 70 kg, (9, 8, 6) x 60 kg Cable Inner Chest Press: 12 x (14, 23) kg, (10, 12) x 27 kg Cable Scoop: 12 x 9 kg, 2 x 12 x 14 kg, 10 x 18 kg ...