Bench in the shirt!
Shirted bench bar x 5 40kg x 5 60kg 2 x 5 70kg x 3 80kg x 2 shirt-> 120kg x 3; 2bd 140kg x 2 150kg x 2 reverse band–> 1bd 160kg x 1 170kg x 1 180kg x 1 190kg x 1 .5inch bd 190kg x 1 195kg x 1 200kg x Read More »
Shirted bench bar x 5 40kg x 5 60kg 2 x 5 70kg x 3 80kg x 2 shirt-> 120kg x 3; 2bd 140kg x 2 150kg x 2 reverse band–> 1bd 160kg x 1 170kg x 1 180kg x 1 190kg x 1 .5inch bd 190kg x 1 195kg x 1 200kg x Read More »
warm up: bike 10 minutes; stretch speed bench 40kg + 20kg chain 10 x 3 DB benchpress 4 x 10 football bar skullcrushers 4 x 10 supinated row on smith 4 x 10 shoulder press machine 4 x 10 + 1AMAP Speed squat (box) 40kg+70kg bands 5 x 3 sissy squat with SSB 4 x 10 GHR Read More »
warm up: bike 5 mins; Dynamic stretching Wednesday Equipped squats bar x 5 65kg 2 x 5 briefs–> 105kg x 3 125 x 3 belt&sleeves–> 145 x 2 145 +30kgchain x 2 165 +30kgchain x 2 suit; straps down–> 185 +30kgchain x 1 205 +30kgchain x 1 225 +30kgchain x 1 assistants sumo dimmel deadlift 3 x 20 archbacked Read More »
Bench Press bar 2 x 6 40kg 2 x 6 60kg x 5 70kg x 3 75kg x 3 80kg x 3 85kg 2 x 3 90kg x 1 92.5kg 2 x 1 Slingshot–> 100kg x 3 110kg x 3 Incline Press 40kg x 5 60kg x 5 70kg 3 x 3 assistants rolling Read More »
warm up: 10 min walk, 5 min jog; dynamic stretches Deadlift 60kg 2 x 5 100kg 2 x 4 315 x 2 315 x 15 reps Front Squats 25kg 2 x 10 45kg 2 x 5 65kg 2 x 5 85kg 3 x 4
warm up: rotator cuff exercises Bench bar x 5 40kg 2 x 5 60kg x 5 70kg x 4 80kg x 2 shirt–> 120kg x 3 140kg x 2 3bd 150kg x 2 2bd 160kg x 1 2bd 160kg x 1 1bd 165kg x 1 1bd warm down I was pretty sick this day Read More »
Training Speed bench bar 2 x 5 40kg 2 x 5 60kg 4 x 4 Over head press 40kg 4 x 6 assistants rolling tricep extensions 4 x 10 pull down machine 4 x 15 cable bicep curls 4 x 20 conditioning- 15 mins of intervals on ellitiptical
warm up: bike 5 mins, stretch hip flexors Training Squat: bar 2 x 5 bar+30kg chain x 5 65kg+30kg chain x 3 briefs-> 105kg+30kg chain x 3 125kg+30kg chain x 3 145kg+30kg chain x 2 165kg+30kg chain x 1 Suit (straps down)-> 165kg+30kg chain x 1 185kg+30kg chain x 1 195kg+30kg chain x 1 205kg+30kg Read More »
Hellou.! Olen Jani- Pekka Eirala 28v. Oulusta. Harrastan “RAW” Voimanostoa, tai sanoisin ennemmin pakkomielteeni. 😀 nostan -110 sarjassa, siteillä sekä ilman. Mennäänpä suoraan asiaan, eli tuloksiin mitä olen saanut aikaan lyhyellä urallani. 🙂 Kilpaillut olen 2010—> Nämä ovat kisa tuloksia! salilla tietenkin enemmän 😀 Squat: “raw” 300kg@110 -2013 Squat: Wraps 372.5kg @ -110 -2015 Bench Read More »
Training incline flexi-bar kettle bell press 6 x 20 Seated incline hammer curls 4 x 15 banded tricep pushdowns w/ V handle 3 x 50 reverse pec dec 2 x 50 shrug machine 4 x 20 conditioning: all I could handle was 60mins incline walk.