Smolov Push Press – 4×9 155 Squat – 4×9 240 Assistance Chin Up – 100 Face Pull/Band Pullapart – 100 Dips – 100-200 Mobility Follow a structured… Read more “Training File 12.11.17”

Smolov –  Push Press 10×3 165 Squat – 10×3 270 Assistance –  Pull Ups – 100 Face Pull/Band Pullaparts – 100 Weighted Dips – 5×5 Mobility – … Read more “Training File 12.9.17”

Smolov Push Press – 7×5 155 Squat – 7×5 250 Assistance Weighted Chin-Up – 5×5 Face Pull/Band Pullapart – 100 Shrug – 100 Mobility Follow a structured… Read more “Training File 12.8.17”

Smolov Push Press – 5×7 145 Squat – 5×7 235 Assistance Dumbbell Row – 10-20 Curls – 100 Mobility Follow a structured mobility program.

Smolov Push Press – 4×9 135 Squat – 4×9 220 Assistance Chin-Ups – 100/Bodyweight Face pull/Band Pullapart – 100 Dip – 100-200/Bodyweight

Smolov Push Press – 5x 165 Squat – 5x 270 Assistance Face Pull/Band Pullapart – 100 Shrug – 100 Mobility Follow a structured mobility program

Smolov Push Press – 3x 165 Squat – 3x 270 Assistance Dumbbell Row – 10-20/53 lb Kettelbell Curls – 100 Mobility  Follow a structured mobility program

Smolov Push Press – 2×2 165 Squat – 2×2 270 Assistance Chin Up – 100 Face Pull/Band Pullapart – 100 Dips – 100-200 Mobility Follow a structured… Read more “Training File 11.27.17”

Smolov Push Press – 4×5 135 3x 145 2×2 155 1x 175 Squat – 4×5 220 3x 235 2×2 250 1x 285 Assistance Weighted Chinup – 5×5/53… Read more “Training File 11.22.17”

Smolov Push Press – 3×8 125 5x 135 2×2 145 1x 155 Squat – 3×8 205 5x 220 2×2 235 1x 250 Assistance Dumbbell Row – 5×10-20/53lb… Read more “Training File 11.21.17”