Week 4 Day 2
7x5 Bench 97.5kg/215lbs
Squat
1x8 150kg/330lbs
2x8 135kg/300lbs
RDL
3x8 120kg/265lbs
3x10
DB Row 2x40kg/88lbs
Pronated Row 2x45kg/100lbs
Tricep Pushdown 70kg/155lbs
Face Pulls 40kg/88lbs
2 more days 💪
#FleshandBuff
7x5 Bench 97.5kg/215lbs
Squat
1x8 150kg/330lbs
2x8 135kg/300lbs
RDL
3x8 120kg/265lbs
3x10
DB Row 2x40kg/88lbs
Pronated Row 2x45kg/100lbs
Tricep Pushdown 70kg/155lbs
Face Pulls 40kg/88lbs
2 more days 💪
#FleshandBuff
September 28, 2026 at 4:18 PM
Week 4 Day 2
7x5 Bench 97.5kg/215lbs
Squat
1x8 150kg/330lbs
2x8 135kg/300lbs
RDL
3x8 120kg/265lbs
3x10
DB Row 2x40kg/88lbs
Pronated Row 2x45kg/100lbs
Tricep Pushdown 70kg/155lbs
Face Pulls 40kg/88lbs
2 more days 💪
#FleshandBuff
7x5 Bench 97.5kg/215lbs
Squat
1x8 150kg/330lbs
2x8 135kg/300lbs
RDL
3x8 120kg/265lbs
3x10
DB Row 2x40kg/88lbs
Pronated Row 2x45kg/100lbs
Tricep Pushdown 70kg/155lbs
Face Pulls 40kg/88lbs
2 more days 💪
#FleshandBuff
Smolov Bench Week 4
3 days to go
6x6 Bench 90kg/198lbs
1x8 Roger Squat 200kg/440lbs
2x8 Roger Squat 180kg/400lbs
1x8 Belt Squat Deadlift 240kg/530lbs
2x8 Belt Squat Deadlift 215kg/475lbs
3x10
Leg Press 120kg/265lbs
Leg Curl 61kg/135lbs
Chest Fly 60kg/132lbs
Seated Row 80kg/176llbs
#FleshandBuff
3 days to go
6x6 Bench 90kg/198lbs
1x8 Roger Squat 200kg/440lbs
2x8 Roger Squat 180kg/400lbs
1x8 Belt Squat Deadlift 240kg/530lbs
2x8 Belt Squat Deadlift 215kg/475lbs
3x10
Leg Press 120kg/265lbs
Leg Curl 61kg/135lbs
Chest Fly 60kg/132lbs
Seated Row 80kg/176llbs
#FleshandBuff
September 27, 2026 at 6:05 PM
Smolov Bench Week 4
3 days to go
6x6 Bench 90kg/198lbs
1x8 Roger Squat 200kg/440lbs
2x8 Roger Squat 180kg/400lbs
1x8 Belt Squat Deadlift 240kg/530lbs
2x8 Belt Squat Deadlift 215kg/475lbs
3x10
Leg Press 120kg/265lbs
Leg Curl 61kg/135lbs
Chest Fly 60kg/132lbs
Seated Row 80kg/176llbs
#FleshandBuff
3 days to go
6x6 Bench 90kg/198lbs
1x8 Roger Squat 200kg/440lbs
2x8 Roger Squat 180kg/400lbs
1x8 Belt Squat Deadlift 240kg/530lbs
2x8 Belt Squat Deadlift 215kg/475lbs
3x10
Leg Press 120kg/265lbs
Leg Curl 61kg/135lbs
Chest Fly 60kg/132lbs
Seated Row 80kg/176llbs
#FleshandBuff
Heavy lower day in the bag
Program done ✅
3x5
Deadlift 200kg/440lbs
Box Squat 162kg/357lbs
RDL 160kg/352lbs
Accessories done too
#Liftbound #FleshandBuff
Program done ✅
3x5
Deadlift 200kg/440lbs
Box Squat 162kg/357lbs
RDL 160kg/352lbs
Accessories done too
#Liftbound #FleshandBuff
September 4, 2026 at 3:40 PM
Heavy lower day in the bag
Program done ✅
3x5
Deadlift 200kg/440lbs
Box Squat 162kg/357lbs
RDL 160kg/352lbs
Accessories done too
#Liftbound #FleshandBuff
Program done ✅
3x5
Deadlift 200kg/440lbs
Box Squat 162kg/357lbs
RDL 160kg/352lbs
Accessories done too
#Liftbound #FleshandBuff
Heavy Upper Day done for the program
3x5
Bench 102.5kg/225lbs
Dumbbell Rows 60kg/132lbs each
Incline Press 40kg/88lbs
3x10
Dumbbell Flys 17.5kg/38lbs
Pronated Row 35kg/77lbs
Single Arm Pulldown 55kg/121lbs
Single Arm shoulder press 15kg/33lbs
#FleshandBuff
3x5
Bench 102.5kg/225lbs
Dumbbell Rows 60kg/132lbs each
Incline Press 40kg/88lbs
3x10
Dumbbell Flys 17.5kg/38lbs
Pronated Row 35kg/77lbs
Single Arm Pulldown 55kg/121lbs
Single Arm shoulder press 15kg/33lbs
#FleshandBuff
September 3, 2026 at 2:38 PM
Heavy Upper Day done for the program
3x5
Bench 102.5kg/225lbs
Dumbbell Rows 60kg/132lbs each
Incline Press 40kg/88lbs
3x10
Dumbbell Flys 17.5kg/38lbs
Pronated Row 35kg/77lbs
Single Arm Pulldown 55kg/121lbs
Single Arm shoulder press 15kg/33lbs
#FleshandBuff
3x5
Bench 102.5kg/225lbs
Dumbbell Rows 60kg/132lbs each
Incline Press 40kg/88lbs
3x10
Dumbbell Flys 17.5kg/38lbs
Pronated Row 35kg/77lbs
Single Arm Pulldown 55kg/121lbs
Single Arm shoulder press 15kg/33lbs
#FleshandBuff
Crushed my last speed day
6x2
Snatch Deadlift 160kg/350lbs
1+1/4 Bench 100kg/220lbs
Front Squats 120kg/265lbs
3x10
Lunges 20kg/45lbs each hand
Shoulder Press 20kg/45lbs each hand
Belt Squat Deadlift 160kg/350lbs
Pallof Press 30kg/66lbs
#FleshandBuff
6x2
Snatch Deadlift 160kg/350lbs
1+1/4 Bench 100kg/220lbs
Front Squats 120kg/265lbs
3x10
Lunges 20kg/45lbs each hand
Shoulder Press 20kg/45lbs each hand
Belt Squat Deadlift 160kg/350lbs
Pallof Press 30kg/66lbs
#FleshandBuff
September 2, 2026 at 6:45 PM
Crushed my last speed day
6x2
Snatch Deadlift 160kg/350lbs
1+1/4 Bench 100kg/220lbs
Front Squats 120kg/265lbs
3x10
Lunges 20kg/45lbs each hand
Shoulder Press 20kg/45lbs each hand
Belt Squat Deadlift 160kg/350lbs
Pallof Press 30kg/66lbs
#FleshandBuff
6x2
Snatch Deadlift 160kg/350lbs
1+1/4 Bench 100kg/220lbs
Front Squats 120kg/265lbs
3x10
Lunges 20kg/45lbs each hand
Shoulder Press 20kg/45lbs each hand
Belt Squat Deadlift 160kg/350lbs
Pallof Press 30kg/66lbs
#FleshandBuff
Last Tempo Day of the block
3x3
Squats 180kg/400lbs
Bench 100kg/220lbs
Deadlifts 195kg/430lbs
This was a tough one!
#FleshandBuff
3x3
Squats 180kg/400lbs
Bench 100kg/220lbs
Deadlifts 195kg/430lbs
This was a tough one!
#FleshandBuff
August 31, 2026 at 11:08 PM
Last Tempo Day of the block
3x3
Squats 180kg/400lbs
Bench 100kg/220lbs
Deadlifts 195kg/430lbs
This was a tough one!
#FleshandBuff
3x3
Squats 180kg/400lbs
Bench 100kg/220lbs
Deadlifts 195kg/430lbs
This was a tough one!
#FleshandBuff
Heavy Upper Body Day done for week 2
3x5 on main sets
Bench 95kg/210lbs
Rows 50kg/110lbs each hand
Incline Press 35kg/77lbs each
3x10 accessories
Flys 15kg/33lbs
Pronated Rows 25kg/55lbs
Single arm pulldown 45kg/100lbs
Single arm press 10kg/25lbs
#FleshandBuff continues
3x5 on main sets
Bench 95kg/210lbs
Rows 50kg/110lbs each hand
Incline Press 35kg/77lbs each
3x10 accessories
Flys 15kg/33lbs
Pronated Rows 25kg/55lbs
Single arm pulldown 45kg/100lbs
Single arm press 10kg/25lbs
#FleshandBuff continues
August 20, 2026 at 9:13 PM
Heavy Upper Body Day done for week 2
3x5 on main sets
Bench 95kg/210lbs
Rows 50kg/110lbs each hand
Incline Press 35kg/77lbs each
3x10 accessories
Flys 15kg/33lbs
Pronated Rows 25kg/55lbs
Single arm pulldown 45kg/100lbs
Single arm press 10kg/25lbs
#FleshandBuff continues
3x5 on main sets
Bench 95kg/210lbs
Rows 50kg/110lbs each hand
Incline Press 35kg/77lbs each
3x10 accessories
Flys 15kg/33lbs
Pronated Rows 25kg/55lbs
Single arm pulldown 45kg/100lbs
Single arm press 10kg/25lbs
#FleshandBuff continues
Heavy leg day done
3x5s
Deadlift 170kg/375lbs
Box Squats 132kg/290lbs
Stiff Leg Deadlift 120kg/265lbs
Accessories 3x10
Leg press
Nordic curls
Abductor/Adductor
Calf Raise
Week 1 ✅
#FleshandBuff
3x5s
Deadlift 170kg/375lbs
Box Squats 132kg/290lbs
Stiff Leg Deadlift 120kg/265lbs
Accessories 3x10
Leg press
Nordic curls
Abductor/Adductor
Calf Raise
Week 1 ✅
#FleshandBuff
August 15, 2026 at 10:05 AM
Heavy leg day done
3x5s
Deadlift 170kg/375lbs
Box Squats 132kg/290lbs
Stiff Leg Deadlift 120kg/265lbs
Accessories 3x10
Leg press
Nordic curls
Abductor/Adductor
Calf Raise
Week 1 ✅
#FleshandBuff
3x5s
Deadlift 170kg/375lbs
Box Squats 132kg/290lbs
Stiff Leg Deadlift 120kg/265lbs
Accessories 3x10
Leg press
Nordic curls
Abductor/Adductor
Calf Raise
Week 1 ✅
#FleshandBuff
No tempo today
Just gotta try move fast.
Really digging my new programme.
At least I'll be in shape for worlds
#FleshandBuff
Just gotta try move fast.
Really digging my new programme.
At least I'll be in shape for worlds
#FleshandBuff
August 11, 2026 at 3:55 PM
No tempo today
Just gotta try move fast.
Really digging my new programme.
At least I'll be in shape for worlds
#FleshandBuff
Just gotta try move fast.
Really digging my new programme.
At least I'll be in shape for worlds
#FleshandBuff
August 10, 2026 at 2:56 PM
August 8, 2026 at 2:29 PM
Back to the regularly scheduled gym time post holiday.
Got some 'merica weight to shift off
4x5 all
Squat 150kg/330lbs
Bench 80kg/176lbs
Deadlift 150kg/330lbs
RDL 110kg/242lbs
#FleshandBuff
Got some 'merica weight to shift off
4x5 all
Squat 150kg/330lbs
Bench 80kg/176lbs
Deadlift 150kg/330lbs
RDL 110kg/242lbs
#FleshandBuff
August 1, 2026 at 11:40 AM
Back to the regularly scheduled gym time post holiday.
Got some 'merica weight to shift off
4x5 all
Squat 150kg/330lbs
Bench 80kg/176lbs
Deadlift 150kg/330lbs
RDL 110kg/242lbs
#FleshandBuff
Got some 'merica weight to shift off
4x5 all
Squat 150kg/330lbs
Bench 80kg/176lbs
Deadlift 150kg/330lbs
RDL 110kg/242lbs
#FleshandBuff
Got a little surprise extra gym day from my coach before I travel
5 singles every 2 minutes
Squat 170/175/180/185/190kg
Bench 95/100/105/110/115kg
Deadlift 180/190/200/210/215kg
#FleshandBuff
5 singles every 2 minutes
Squat 170/175/180/185/190kg
Bench 95/100/105/110/115kg
Deadlift 180/190/200/210/215kg
#FleshandBuff
July 13, 2026 at 5:14 PM
Got a little surprise extra gym day from my coach before I travel
5 singles every 2 minutes
Squat 170/175/180/185/190kg
Bench 95/100/105/110/115kg
Deadlift 180/190/200/210/215kg
#FleshandBuff
5 singles every 2 minutes
Squat 170/175/180/185/190kg
Bench 95/100/105/110/115kg
Deadlift 180/190/200/210/215kg
#FleshandBuff
Yesterday's training 500 rep Day
4x25
Deadlift 100kg/220lbs
Bench 60kg/132lbs
Leg press 110kg/242lbs
50 reps total
RDL 80kg/175lbs
Goblet Squat 35kg/77lbs
Viking press 40kg/88lbs
T-Bar Row 50kg/110lbs
#FleshandBuff
4x25
Deadlift 100kg/220lbs
Bench 60kg/132lbs
Leg press 110kg/242lbs
50 reps total
RDL 80kg/175lbs
Goblet Squat 35kg/77lbs
Viking press 40kg/88lbs
T-Bar Row 50kg/110lbs
#FleshandBuff
July 10, 2026 at 9:15 AM
Yesterday's training 500 rep Day
4x25
Deadlift 100kg/220lbs
Bench 60kg/132lbs
Leg press 110kg/242lbs
50 reps total
RDL 80kg/175lbs
Goblet Squat 35kg/77lbs
Viking press 40kg/88lbs
T-Bar Row 50kg/110lbs
#FleshandBuff
4x25
Deadlift 100kg/220lbs
Bench 60kg/132lbs
Leg press 110kg/242lbs
50 reps total
RDL 80kg/175lbs
Goblet Squat 35kg/77lbs
Viking press 40kg/88lbs
T-Bar Row 50kg/110lbs
#FleshandBuff
Last heavy day before I travel to #fabtcg Vegas next week
3x2 Squat 192.5kg/425lbs
3x2 Bench 110kg/242lbs
3x2 Deadlift 210kg/462lbs
Accessories all 3x5
Floor Press 90kg/200lbs
DB RDL 60kg/130lbs each gang
DB Row 60kg/130lbs
Goblet Squat 64kg/140lbs
#FleshandBuff
3x2 Squat 192.5kg/425lbs
3x2 Bench 110kg/242lbs
3x2 Deadlift 210kg/462lbs
Accessories all 3x5
Floor Press 90kg/200lbs
DB RDL 60kg/130lbs each gang
DB Row 60kg/130lbs
Goblet Squat 64kg/140lbs
#FleshandBuff
July 7, 2026 at 9:20 AM
Last heavy day before I travel to #fabtcg Vegas next week
3x2 Squat 192.5kg/425lbs
3x2 Bench 110kg/242lbs
3x2 Deadlift 210kg/462lbs
Accessories all 3x5
Floor Press 90kg/200lbs
DB RDL 60kg/130lbs each gang
DB Row 60kg/130lbs
Goblet Squat 64kg/140lbs
#FleshandBuff
3x2 Squat 192.5kg/425lbs
3x2 Bench 110kg/242lbs
3x2 Deadlift 210kg/462lbs
Accessories all 3x5
Floor Press 90kg/200lbs
DB RDL 60kg/130lbs each gang
DB Row 60kg/130lbs
Goblet Squat 64kg/140lbs
#FleshandBuff
Never let your friends talk to your coach (fuck you @anarchomushroom.bsky.social )
4x25
Deadlift 80kg/176lbs
Bench 50kg/110lbs
Leg Press 100kg/220lbs
#FleshandBuff
4x25
Deadlift 80kg/176lbs
Bench 50kg/110lbs
Leg Press 100kg/220lbs
#FleshandBuff
July 2, 2026 at 2:22 PM
Never let your friends talk to your coach (fuck you @anarchomushroom.bsky.social )
4x25
Deadlift 80kg/176lbs
Bench 50kg/110lbs
Leg Press 100kg/220lbs
#FleshandBuff
4x25
Deadlift 80kg/176lbs
Bench 50kg/110lbs
Leg Press 100kg/220lbs
#FleshandBuff
Well July is a short program so the coach has made sure I get a month's worth of reps
2x20 Spider Bar Squat
2x20 DB Incline
2x20 Belt Squat Deadlift
Plus accessories
#FleshandBuff
2x20 Spider Bar Squat
2x20 DB Incline
2x20 Belt Squat Deadlift
Plus accessories
#FleshandBuff
July 1, 2026 at 9:17 AM
Well July is a short program so the coach has made sure I get a month's worth of reps
2x20 Spider Bar Squat
2x20 DB Incline
2x20 Belt Squat Deadlift
Plus accessories
#FleshandBuff
2x20 Spider Bar Squat
2x20 DB Incline
2x20 Belt Squat Deadlift
Plus accessories
#FleshandBuff
July Training 2 weeks till #fabtcg Vegas
3x2
Squat
180kg(397lb)/185kg(408lbs)/190kg(420lbs)
Bench
100kg(220lbs)/105kg(231lbs)/110kg(242lbs)
Deadlift
180kg(397lbs)/190kg(420lbs)/200kg(440lbs)
#FleshandBuff
3x2
Squat
180kg(397lb)/185kg(408lbs)/190kg(420lbs)
Bench
100kg(220lbs)/105kg(231lbs)/110kg(242lbs)
Deadlift
180kg(397lbs)/190kg(420lbs)/200kg(440lbs)
#FleshandBuff
June 29, 2026 at 2:09 PM
July Training 2 weeks till #fabtcg Vegas
3x2
Squat
180kg(397lb)/185kg(408lbs)/190kg(420lbs)
Bench
100kg(220lbs)/105kg(231lbs)/110kg(242lbs)
Deadlift
180kg(397lbs)/190kg(420lbs)/200kg(440lbs)
#FleshandBuff
3x2
Squat
180kg(397lb)/185kg(408lbs)/190kg(420lbs)
Bench
100kg(220lbs)/105kg(231lbs)/110kg(242lbs)
Deadlift
180kg(397lbs)/190kg(420lbs)/200kg(440lbs)
#FleshandBuff
Last heavy session of June in the bag
3x2 Deadlift 220kg/485lbs
10x3 Bench 107.5/237lbs
3x4 tempo Squat started at 160kg/352lbs but finished at 150kg/330lbs
#FleshandBuff
3x2 Deadlift 220kg/485lbs
10x3 Bench 107.5/237lbs
3x4 tempo Squat started at 160kg/352lbs but finished at 150kg/330lbs
#FleshandBuff
June 26, 2026 at 9:03 PM
Last heavy session of June in the bag
3x2 Deadlift 220kg/485lbs
10x3 Bench 107.5/237lbs
3x4 tempo Squat started at 160kg/352lbs but finished at 150kg/330lbs
#FleshandBuff
3x2 Deadlift 220kg/485lbs
10x3 Bench 107.5/237lbs
3x4 tempo Squat started at 160kg/352lbs but finished at 150kg/330lbs
#FleshandBuff
Week 4 June Training going well
Spider Bar Squat 3x12 - 112.5kg/250lb
Pin Press - 7x5 - 95kg/210lbs
Block Pulls - 3x12 160kg/352lbs
Accessories done too
Ready for July
#FleshandBuff
Spider Bar Squat 3x12 - 112.5kg/250lb
Pin Press - 7x5 - 95kg/210lbs
Block Pulls - 3x12 160kg/352lbs
Accessories done too
Ready for July
#FleshandBuff
June 25, 2026 at 4:58 PM
Week 4 June Training going well
Spider Bar Squat 3x12 - 112.5kg/250lb
Pin Press - 7x5 - 95kg/210lbs
Block Pulls - 3x12 160kg/352lbs
Accessories done too
Ready for July
#FleshandBuff
Spider Bar Squat 3x12 - 112.5kg/250lb
Pin Press - 7x5 - 95kg/210lbs
Block Pulls - 3x12 160kg/352lbs
Accessories done too
Ready for July
#FleshandBuff
Week 3 of Training in June marches on
3x12 Spider Bar Squats 107.5kg/237lbs
7x5 Pin Press 90kg/198lbs
3x12 Block pulls 150kg/330lbs
#FleshandBuff
3x12 Spider Bar Squats 107.5kg/237lbs
7x5 Pin Press 90kg/198lbs
3x12 Block pulls 150kg/330lbs
#FleshandBuff
June 17, 2026 at 2:00 PM
Week 3 of Training in June marches on
3x12 Spider Bar Squats 107.5kg/237lbs
7x5 Pin Press 90kg/198lbs
3x12 Block pulls 150kg/330lbs
#FleshandBuff
3x12 Spider Bar Squats 107.5kg/237lbs
7x5 Pin Press 90kg/198lbs
3x12 Block pulls 150kg/330lbs
#FleshandBuff
Week 3 of June Training going well
3x5 Squat 175kg/385lbs
6x6 bench 95kg/210lbs
3x6 Belt Squat Deadlift 230kg/507lbs
#FleshandBuff
3x5 Squat 175kg/385lbs
6x6 bench 95kg/210lbs
3x6 Belt Squat Deadlift 230kg/507lbs
#FleshandBuff
June 15, 2026 at 4:33 PM
Week 3 of June Training going well
3x5 Squat 175kg/385lbs
6x6 bench 95kg/210lbs
3x6 Belt Squat Deadlift 230kg/507lbs
#FleshandBuff
3x5 Squat 175kg/385lbs
6x6 bench 95kg/210lbs
3x6 Belt Squat Deadlift 230kg/507lbs
#FleshandBuff
Arm finisher from today's pump session
10x10 arms tri set
Shoulder press 10kg/20lb
Curl 10kg/20lb
Close grip bench 50kg/110lbs
4 rounds
21s Biceps - 25kg/55lbs
21s overhead Press 25kg/55lbs
#FleshandBuff
10x10 arms tri set
Shoulder press 10kg/20lb
Curl 10kg/20lb
Close grip bench 50kg/110lbs
4 rounds
21s Biceps - 25kg/55lbs
21s overhead Press 25kg/55lbs
#FleshandBuff
June 12, 2026 at 7:45 PM
Arm finisher from today's pump session
10x10 arms tri set
Shoulder press 10kg/20lb
Curl 10kg/20lb
Close grip bench 50kg/110lbs
4 rounds
21s Biceps - 25kg/55lbs
21s overhead Press 25kg/55lbs
#FleshandBuff
10x10 arms tri set
Shoulder press 10kg/20lb
Curl 10kg/20lb
Close grip bench 50kg/110lbs
4 rounds
21s Biceps - 25kg/55lbs
21s overhead Press 25kg/55lbs
#FleshandBuff
Jacked Nerd Summer continues towards PT Vegas
3x2 Deadlift 215kg/475lbs
10x3 Bench 105kg/230lbs
3x4 Tempo Squat 150kg/330lbs
3x10
DB Fly 15kg/30lbs
DB Row 40kg/88lbs
Abductor 30kg/66lbs
Adductor 30kg/66lbs
#fleshandbuff
3x2 Deadlift 215kg/475lbs
10x3 Bench 105kg/230lbs
3x4 Tempo Squat 150kg/330lbs
3x10
DB Fly 15kg/30lbs
DB Row 40kg/88lbs
Abductor 30kg/66lbs
Adductor 30kg/66lbs
#fleshandbuff
June 11, 2026 at 6:55 PM
Jacked Nerd Summer continues towards PT Vegas
3x2 Deadlift 215kg/475lbs
10x3 Bench 105kg/230lbs
3x4 Tempo Squat 150kg/330lbs
3x10
DB Fly 15kg/30lbs
DB Row 40kg/88lbs
Abductor 30kg/66lbs
Adductor 30kg/66lbs
#fleshandbuff
3x2 Deadlift 215kg/475lbs
10x3 Bench 105kg/230lbs
3x4 Tempo Squat 150kg/330lbs
3x10
DB Fly 15kg/30lbs
DB Row 40kg/88lbs
Abductor 30kg/66lbs
Adductor 30kg/66lbs
#fleshandbuff