METAL

Competition season is about to start!

In the last post i made i was talking about trying to push for some heavier weights. That didn’t really work out well. After new year i got ill and as i had set my mind on a really big deadlift i didn’t want to take any breaks from training. This was a bad mistake. Read More »

index

2017 Powerlifting, Bench Press and Deadlift Finnish Nationals

WPC voimanosto, penkkipunnerrus ja maastanosto Suomenmestaruuskilpailut järjestettiin Juvalla 25-26 maaliskuuta 2017 Iso kiitos kaikille tapahtumassa mukana olleille. Teimme onnistuneesta tapahtumasta yhdessä ikimuistoisen. Tulostaso oli huikea. Kilpailuissa tehtiin henkilökohtaisten ennätysten lisäksi myös useita Suomen-, Euroopan- ja Maailmanennätyksiä. Onnittelut kilpailijoille menestyksestä! PICTURES » Day 1 » Day 2 RESULTS » Day 1 Powerlifting » Day 2 Bench Read More »

ME Upper

Warm up Bench – shirt; against blue band +120lbs chains Bar x 5 95 x 5 185 x 3 against blue band +120lbs chains shirt– 2 bd 225 x 3 against blue band +120lbs chains 275 x 2 against blue band +120lbs chains 315 x 1 against blue band +120lbs chains 1bd- 345 x 1 against blue band +120lbs chains 375 Read More »

ME bench

warm up Bench– camber bar + 40lb chains to 1bd bar x 5 95lb + 40lb chains x 1 115 + 40lb chains x 1 135 + 40lb chains x 1 155 + 40lb chains x 1 Assistants OH press 95 x 8 JM press 3 x 10 close push ups 3 x 15 seated bent flys 5 x Read More »

ME Squat

Warm up Squat- SSB + 160lbs chains bar + 160lbs chains x 3 briefs– 165 + 160lbs chains x 3 255 + 160lbs chains x 2 305 + 160lbs chains x 1 355 + 160lbs chains x 1 395 + 160lbs chains x 1 wrapped 425 + 160lbs chains x 1 wrapped assistants Seated SSB good morning 3 x 8 lunges Read More »

ME Lower

Warm up- abs and reverse hyper Squat reverse band full gear (40-50lb deload) 650lbs x 1 670lbs x 1 Deadlift- speed against doubled red minis 135 8 x 2   Assistants banded SSB step up 3 x 10ea. inverse curl machine 3 x 8 blue blue green belt squat 1/4 lockouts 2 x 25 tire marches Read More »

Raw lower body day

Warm up Squat bar x 5 135 2 x 5 185 2 x 5 225 5 x 4 assistants front squat 95 4 x 12 stiff leg conventional DL 325 x 1 225 2×6 BB lunge 3 x 10ea glute contractions on GHD 2×40 Abs conditioning: 1 mile 7:40 pace; jog mile  

Raw Bench

Warm up bench press– Bar x 5 95 2×5 135 2×5 155 x 5 165 2×5 175 2x 5 185 x 5 195 x 5 assistants Incline close grip bench 4 x 12 DB JM press 3 x 12 seal row 4 x 10 close grip seated row 3 x 12 bent over lateral raises Read More »

ME Squat

warm up Squat- Full gear +80lbs chains bar + 80lbs chains 3 x 5 155 + 80lbs chains x 3 briefs–> 245 + 80lbs chains x 2 295 + 80lbs chains x 2 335 + 80lbs chains x 2 365 + 80lbs chains x 1 suit straps down–> 425 + 80lbs chains x 2 455 + 80lbs chains x 2 475 + 80lbs Read More »

Bench Day (Raw)

warm up Bench  bar 2 x 5 95 2 x 5 135 2 x 5 155 x 4 165 x 3 185 x 2 205 x 1 210 x 2 Close grip bench w/ band 3 x 12 Assistants single arm rope push down 3 x 12ea. Scull crushers 3 x 10 yates row 3 Read More »