Bench session 2

Bench

140 * 2 * 3 (comp paused)

145 * 1

Close grip pause

100/110/120 * 5 

Spoto press 

80 * 10 * 1 (with command lol)

Shit load of tricep work and hammer curl. Great session with irfan. Gonna train with him again next week. Anyway factoring the previous 2 bench sessions (impromptu), this session did went great even though the numbers are not near my peak performance, but got to learn to be realistic and love the process. 

Russian Week 2 day 1

Did bench yesterday too but just shit load of volume with 100kg and triceps push down.

Squats

155 * 5 * 3

157.5 * 5 * 1

155 * 5 * 1

Some bench work

140kg * 1 (paused) 

Triceps push down

Tons of volume 

Close grip 

60 * 25

Russian week 1 day 2

Squat 

150 * 5 * 6

Triceps pushdown 

To failure 

Cable row

20/15/12/10/10

Face pulls 

Bench session 1

Benching with belt today. Felt it help with my arch, will experiment more.

Bench 

130 * 3

135 * 2 * 2

140 * 1

145 * 1

130 * 1 with long pause

Cable rows + triceps pushdown to failure 

Russian Week 1 (2) Day 1

Starting back Russian again but going into week 2 straight. Volume is higher but with belt added shouldn't be a problem. 

150 * 4 * 6

Felt a bit tired due to the volume but okay otherwise considering the fact I deadlifted yesterday. 

Deadlift 1rm (240kg fail)

Warm up to 180kg. Took my time to lift as if in a meet.

1st lift 200kg, easy.
2nd lift 220kg, felt easy too.
3rd lift 240kg. Fail.
4th lift 240kg. Fail

Some how for my first attempt my right side is pulling slower off the ground and the bar is tilted to one side. Need to lock the right lats in. Didn't psych up for the lift as I wanted to approach the lift with little to no amp but noticed my feet shifting about in the video... Guess I am still having a mental block with this number. Attempted it again, bar is even this time but felt slow so I decided to play it safe and stop. Went for another 2 more singles of 220kg beltless and call it a day.

Russian week 6 day 2 (1RM test)

Back was tightening up as I squat today. Spent a lot of time foam rolling and stretching.

1rm: 180kg beltless.

5 weeks out. Smolov Jr belted. Let's go.