Smolov Push Press 3×8 125 5x 135 2×2 145 1x 155 Squat 3×8 205 5x 220 2×2 235 1x 250 Accessory Work Chin-Ups – 100 Face Pull/Band… Read more “Training File 11.20.17”

Workout 4 Low Rep Vertical Plane Training A1. Snatch-grip Rack Pull Description: In a power rack, set the pins to around thigh height. Take hold of the bar in a… Read more “Training File 11.19.17”

Workout 3 Higher Rep Horizontal Plane Training A. Compound Row Description: I first started doing this exercise about two years ago, and thought I made it up. While this isn’t… Read more “Training File 11.17.17”

Workout 2 Higher Rep Vertical Plane Training A. Mechanical Advantage Pull-up Drop Set Description: Begin with a wide grip pull-up, then narrow grip, and finish with a parallel grip. This… Read more “Training File 11.16.17”

Workout 1 Low Rep Horizontal Plane Training A. Bent-Over Barbell Row with 3-second pause (supine grip) Sets: 6 Reps: 3 Rest: 45 seconds. Add five seconds of rest each set. Note: Hold for… Read more “Training File 11.14.17”

Workout 4 Low Rep Vertical Plane Training A1. Snatch-grip Rack Pull Description: In a power rack, set the pins to around thigh height. Take hold of the bar in a… Read more “Training File 11.11.17”

Workout 3 Higher Rep Horizontal Plane Training A. Compound Row Description: I first started doing this exercise about two years ago, and thought I made it up. While this isn’t… Read more “Training File 11.9.17”

Workout 2 Higher Rep Vertical Plane Training A. Mechanical Advantage Pull-up Drop Set Description: Begin with a wide grip pull-up, then narrow grip, and finish with a parallel grip. This… Read more “Training File 11.6.17”

Workout 1 Low Rep Horizontal Plane Training A. Bent-Over Barbell Row with 3-second pause (supine grip) Sets: 6 Reps: 3 Rest: 45 seconds. Add five seconds of rest each set. Note: Hold for… Read more “Training File 11.3.17”

Workout 4 Low Rep Vertical Plane Training A1. Snatch-grip Rack Pull Description: In a power rack, set the pins to around thigh height. Take hold of the bar in a… Read more “Training File 11.1.17”