2016 January - March

[John]

Wednesday, 16 March 2016

1. Barbell Bench Press: 20 x (20, 35, 40) kg, 15 x 50 kg
2. Barbell Bench Press: 6 x 6 x 65 kg
3. Dumbbell Incline Bench Press: 12 x 22.5 kg, 10 x 27.5 kg, (6, 9) x 30 kg
4. Dumbbell Shoulder Press: 15 x 17.5 kg, 12 x 20 kg, 2 x 10 x 22.5 kg, 8 x 25 kg
5. Dumbbell One Arm Side Lateral Raise: (12, 15) x 10 kg, 2 x 12 x 12.5 kg, 10 x 15 kg
6. Machine Rear Delt Row: 12 x 40 kg, 10 x 60 kg, 8 x 80 kg, 12 x 70 kg, 6 x 80 kg
7. Dumbbell Front Two Raise: 2 x 12 x 12.5 kg, 2 x 12 x 15 kg
8. Low-pulley Rear Delt Cable Flye: 12 x 4.5 kg, 2 x 12 x 6.8 kg
9. Overhead Rear Delt Cable Flye: 12 x (6.8, 9, 11.3) kg

[John]

Friday, 18 March 2016

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

[John]

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

[John]

Sunday, 20 March 2016

1. 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
2. Pendlay Row: 10 x (60, 65, 70, 65) kg
3. Pull Ups: 2 x 10 Rep, (12, 10) Rep
4. Barbell Bench Press: 20 x (20, 30, 40) kg, 10 x 60 kg
5. Barbell Bench Press: 10 x 3 x 77.5 kg

[John]

Monday, 21 March 2016

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

[John]

Wednesday Morning, 23 March 2016

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

Wednesday Evening, 23 March 2016

1. Barbell Deep Squat: 10 x (20, 40, 60, 80) kg, 5 x 100 kg, 2 x 110 kg, 6 x 100 kg
2. Leg Press: 20 x 155 kg, 15 x 195 kg, 12 x 235 kg, 20 x 155 kg
3. Leg Extensions: 2 x 12 x 70 kg, 15 x 70 kg
4. Dumbbell Shoulder Press: 12 x (15, 20, 25) kg

[John]

Thursday Morning, 24 March 2016

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

[John]

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

[John]

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

[John]

Sunday, 27 March 2016

1. Kettlebell Swing R30s: 7 x 15 x 16 kg

[John]

Monday, 28 March 2016
1-RM bench test. Made 105kg after being on 4-RM of 80kg before three-week Smolov Junior. So about 17kg improvement. May have been better if I'd taken a few more days recovery instead of just two! May re-test this weekend.

1. Barbell Bench Press: 20 x (20, 40) kg, 10 x 60 kg, 7 x 80 kg, 1 x (95, 100, 105) kg, 0 x 107.5 kg
2. Barbell Bench Press: 10 x 70 kg, 7 x 80 kg, 5 x 90 kg, 1 x 100 kg
3. Dumbbell Incline Bench Press: 15 x 22.5 kg, 2 x 12 x 25 kg, 10 x 30 kg, 8 x 32.5 kg, 5 x 35 kg
4. Dumbbell Incline Fly: 3 x 10 x 15 kg
5. Dumbbell Fly On Exercise Ball: 2 x 10 x 15 kg
6. Cable Inner Chest Press: 15 x 14 kg, 2 x 12 x 23 kg
7. Cable Scoop: 10 x (14, 16.3, 18) kg
8. Unilateral Bent-over Dumbbell Across Chest: 3 x 10 x 9 kg

[John]

Tuesday, 29 March 2016

1. Barbell Deep Squat: 10 x (20, 40, 50, 60, 80) kg, 3 x 7 x 100 kg, 1 x 115 kg
2. Dumbbell Hammer Curls: 10 x 12.5 kg, 2 x 10 x 15 kg, (8, 10) x 17.5 kg
3. Dumbbell Incline Curl: 2 x 10 x 15 kg, 2 x 10 x 17.5 kg
4. Smith Machine Drag Curl: 15 x 15 kg, 12 x (25, 35) kg, 10 x (45, 55, 60) kg, 15 x 45 kg

[John]

Wednesday, 30 March 2016

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 1 x 160 kg, 2 x 150 kg
2. Barbell Bench Press: 10 x 60 kg
3. Pull Ups: 5 x 15 Rep
4. Cable Seated Row: 15 x 39 kg, 12 x 52 kg, 10 x 66 kg, 8 x 79 kg, 6 x 93 kg, 1 x 107 kg