Juha Someroja training program

DAY 1:

 

Benchpress raw with chains and minis, work up to max 3;

Close-grip bench: 3x5;

Ultra-wide bench: 2x20;

Dumbbell press: 3x8; lots of triceps work.

DAY 2:

 

Squat: 5x5;

Sumo pulls: 3 intervals, each 5x1x270kg; rest 5 minutes between

intervals and 30 seconds between sets; ab work.

DAY 3: Stretching and aerobic training.

DAY 4:

 

Speed bench with minis: 8x3+3x1;

Floor press: 5x5; shoulder work.

 

DAY 5:

Good mornings 3x5 with Kettlebells suspended by bands;
Raw snatch: 10x3;
Lunges in Smith machine: 3x8;
Kettlebell front swing: 5x10.

 

DAY 6: Stretching and aerobic training.

 

DAY 7:

 

Bench: 3x10 with Kettlebells suspended by bands;

Dumbbell press, light: 3x15;

Light triceps and shoulder work; heavy upper back work.

 

DAY 8:

 

Box squat: 3x3x2, adding weight/bands/chains after every third set;

Conventional deadlift, no belt: 7x4;

Romanian deadlift sumo stance: 5x8;

Ab work.

 

DAYS 9 AND 10 are dedicated to rest.