All posts filed under “Carder

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LaBrake 11.16.18

Smolov base 1 (week 3) day 4 Standard warm up 10×3 235 back squat 3×5 DB bench @ 80 3 x 5 barbell row @ 135 15 rounds @:30 @ 135 – DL/Clean/power clean/squat/push press Stretch      

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LaBrake 11.14.18

smolov base 1 (week 3) day 2 Standard warm up plus windmills and pull ups 1×20 @ bar 1×7 @ 135 5×7 @ 205 back squatties 3×10 barbell row @ 135 2000m row (was pathetic) Some stretching and ab wheelies  

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LaBrake 11.13.18

Smolov Base 1 (Week 3) Day 1 quickie this evening, work was long. standard warm up + some windmills and pull ups 4 x 9 @ 195 Back squat  3 x 6 DB bench @ 80 stretched after dinner

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LaBrake 11.10.18

Coming to you from Raleigh NC @ a Lifetime Fitness Standard warm up OH press, work up to 135 and do 3×5 (super set with pull ups) then continuing from that weight work up to 2×3 push press @ 185 Power cleans work up to… Read More

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LaBrake 11.08.18

Smolov Day 3 Week 2 This was the final day of the introduction phase. Typical warm up + pull ups 5×3 Jump squats @ 65 lbs 5×3 back squats @ 135 “dynamic effort” basically pause briefly at the bottom then try and squat up as fast… Read More

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LaBrake 11.06.18

Smolov Day 2 Week 2 This is a continuation of the introductory phase. Typical warm up + pull ups 5×3 Jump squats @ 65 lbs 5×3 back squats @ 135 “dynamic effort” basically pause briefly at the bottom then try and squat up as fast as… Read More

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LaBrake 11.06.18

Smolov Day 1 Week 2 This is a continuation of the introductory phase. Typical warm up + pull ups 5×3 Jump squats @ 65 lbs 5×3 back squats @ 135 “dynamic effort” basically pause briefly at the bottom then try and squat up as fast… Read More