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  • Writer's pictureSvyatoslav Popovich

Dear Diary, Sunday Press Day

Updated: Feb 15, 2020


Svyatoslav Popovich or Slav / Slavic / BigPeroshki

It’s Sunday.

I get home from work and I look at what Andrew Wickham programmed as my torture. He was nice to me this time, only 60 pushups to finish the workout. I woke up this morning and decided I needed my beauty sleep instead and went back to bed. Maybe one day I’ll see results from it. So instead I’m left with this predicament home from work and all I want to do is be lazy. If I do the workout in the morning I feel sluggish no food in about 8-10 hours makes everything move slow. After work I want to just rest. So I get my bitch ass up grab a snack and start my warm up knowing it will be 3 hours before I’m done. Somehow no matter how quick I think the program will be it’s always about 3 hours. As a guide to the program everything underlined is sets and reps completed.

Today‘s program:


Bench Press - 255 lbs for 3 sets of 3 AMRAP final set

135 2x10

225 x3

255 2x3 

My bench sucks but it has been slowly gotten better, there isn’t any bench events in strongman so I’m not really concerned about it besides my ego.

Barbell Row - 5 sets of 5 reps increasing weight superset with bench

135 x5

225 x5

275 x5

295 x5

After doing the sets of rows I felt I should have gone a little lighter and done more time under tension.

Incline Bench Press - 185 lbs for 5 sets of 5 reps AMRAP final set

135 x5

185 4x5

185 x14 AMRAP

The AMRAP surprised me I didn‘t feel like I was doing too great on the 4x5 so 14 was a number I was happy with.

Lat Pulldown - 5 sets of 20 reps SUPERSET

90 2x20

140 2x20

110 2x20

The superset lat pull downs were doing good until rep 12-15, since these were 20 rep sets I decided to drop the weight on last 2 sets. I wanted keep form in check and not use my body weight for momentum.

Pushups - 3 sets of 20 reps


I hate these but less now as I’m getting stronger. Last set I jumped in to finish it before I ”fully rested“. The finish line was near and I wanted to be done. I’m just glad I didn‘t have 140 pushups few sets as possible to finish my press day.

Below is the video of my workout 3 hours cut down to 15 minutes.

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