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Junior Smolov Bench

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    #122
    drdeadlift
    Closed Accounts Posts: 2,189 ✭✭✭drdeadlift


    Back shoulders and triceps
    So got the finger out and returned to training today,the gym was closing a little early due to it being the xmas season so i trained quick.

    On the menu today was Back Shoulders and Biceps.

    Back
    Stiff leg deadlift
    warm up 60kg x 10 reps
    3x10 100kg Felt good,grip has suffered but will improve fast.

    Seated row close grip
    60kg x 8
    70kg x 8
    80kg x 8

    Dbell Row
    36kg x 8
    38kg x 8
    40kg x 8

    Straight arm cable pull over kneeling

    70kg x 3 sets of 10

    There was no vertical pull work,next back session will include chins or pull ups.

    Shoulders
    Seated press behind neck
    30kg bar 3 sets 10 reps...Lighter than normal as i was aiming for good form.

    Dbell lateral raise
    9kg dbell 3 sets of 10 reps again light but enough weight to keep form.

    Front raise 20kg plate
    3 sets of 10 reps

    Rear delt machine
    40kg 3 sets of 10 reps

    Dbell shrugs
    30kg dbells 3 sets of 10 reps.

    Standing Dbell curls
    10kg dbell x 10
    14kg x 8
    15kg x 8

    Dbell preacher curl
    10kg x 3 sets of 10 reps.

    Sore today,very sore


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    #123
    drdeadlift
    Closed Accounts Posts: 2,189 ✭✭✭drdeadlift


    This took exactly 60mins to complete. Total 41 sets


    Pull ups
    4sets x 6reps bar to chest

    Barbell bent row
    60kg
    4sets x 12reps

    Tbar row
    30kg x 15
    40kg x 15
    50kg x 12
    50kg x 10 Low weight with slow tempo and perfect rom as i loaded the bar with 10kg plates.

    Seated row narrow grip
    50kg
    4sets x 10reps

    Shoulders
    Landmine press with free motion connection

    20kg plate+ oly barbell
    4sets x 10 reps

    Standing barbell ohp
    30kg x 10
    40kg x 3sets 8 reps

    Dbell side lateral raise
    9kg dbell
    4sets x 10 reps

    Biceps
    Standing dbell curls
    16kg dbell
    4sets 8 reps

    Single arm preacher curl
    14kg dbell
    3sets 8 reps
    10kg dbell
    8reps

    Shoulders
    shrugs
    2x25kg oly plate
    4 sets 15 reps

    Biceps
    15kg bar i think

    21s


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