My training maxes as of today:
Bench: 150x1 kg @ 85 kg
Deadlift: 190x3 kg @ 85 kg
Squat: 140x1 kg @ 85 kg
Will be running a 22 week program to begin with after that I'll re-train my squat and get it to 160 kg with the long term goal of running a smolov squat routine.
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Thread: SepzorRs journal
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SepzorRs journal
Last edited by SepzorR; Today at 10:18 AM.
- Today, 10:15 AM #2Registered User
- Join Date: Jul 2021
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22 week program
day 1:
5x5 bench 95 kg
3x dumbbell bench top set 30x12 kg
5x12 push ups
3x8 dips
Shoulder accessories 3 sets
Zercher press 3x12, 30 kg
Pull ups x4 3 sets
Rows 80 kg top set, 3 sets total
Pulldown machine 70 kg x 8, 3 sets
Workout time: 1 h and 10 minutes
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