squat with wraps
Training Raw Squat bar x 5 65kg x 5 85kg x 5 105kg x 4 belt & sleeves –> 125kg x 3 wraps–> 145kg x 3 155kg 2 x 2 165kg 3 x 2 Raw Conventional Pulls off 2″ mats 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg Read More »
Bro Day in the gym
Raw bench: bar 2 x 5 50kg 2 x 5 60kg x 5 70kg x 4 75kg x 4 80kg x 3 85kg x 2 90kg x 1 slingshot–> 100kg x 5 110kg 3 x 3 assistants incline press 4 x 10 1 x 25 tricep dip machine 4 x 10 JM press 4 Read More »
2016 WPC Worlds
2016 WPC voimanoston, penkkipunnerruksen ja maastanoston Maailmanmestaruuskilpailut nostettiin USA:ssa Lousianan osavaltiossa 7-13 marraskuuta. Kilpailun järjestäjänä toimi voimanostolegenda Garry Frank. Results
Raw bench is just wonderful
Raw Bench bar x 5 50kg x 6 60kg x 6 70kg x 4 80kg 3 x 2 85kg 2 x 2 3 Board 100kg x 3 125kg 4 x 3 assistants JM press 4 x 15 banded pushdowns 3 x 35ea. seated machine row 3 x 10 straight arm pull down 4 x 15 Read More »
Squats in briefs
Squat in briefs Bar 2 x 5 40kg chain x 3 65kg+40kg x 3 Briefs-> 105kg+40kg x 2 125kg+40kg x 2 145kg+40kg x 2 165kg+40kg 5 X 2 (365lb+88lb) Special Exercises Hanging kettle bell squats 6 x 20 Single leg squat to box 4 x 15 GHR 4 x 15 Banded good morning 4 x Read More »
volume bench
warm up: bike for 5 mins Bench: bar 2 x 5 40kg x 5 60kg x 5 70kg x 5 75kg 5 x 5 Banded pin press: 60kg 3 x 8 Assistants barbell tricep extensions 3 x 15 tricep dips 3 x 20 T-bar row 3 x 10 machine pull downs 3 x 12 plate Read More »
Deadlift & Accessories
warm up: 5 min bike & stretch Deadlift (reverse band sumo stance) 60kg x 5 100kg x 5 140kg x 3 160kg x 3 180kg 5 x 3 GoodMornings (safety bar) 67.5kg 3 x 8 Assistants–> GHR 3 x 12 lying leg curls 3 x 10 Single leg RDL 3 x 8 back extensions (w/ BB) 3 Read More »
Primary movement: raw squat
Squat bar 2 x 5 65kg x 5 85kg x 5 105kg x 4 125kg 4 x 4 (1st 2 sets just belt; rest belt & sleeves) 137.5kg x 4 Speed Pulls (against blue band) 60kg +band 7 x 2 Assistants TBD tomorrow; 2 x 15 reverse hyper Conditioning 30 mins on elliptical; 2min on-off intervals
Raw bench
*rotator cuff warm up* Bench bar x 5 40kg x 6 60kg x 6 70kg x 3 75kg x 3 80kg 5 x 3 Pause bench 70kg 3 x 5 Assistants banded skull crushers 3 x 8 incline seated tate presses 3 x 15 seated overhead DB press 3 x 8 face pulls (rope attachment) Read More »
sunday funday
warm up: 5 mins on bike High box, reverse band squat 7 x 2 @ 185kg/407lb 4 sets & 205kg/451lb 3 sets (1 set with 225kg) 3″ block deadlifts (conventional) 190kg/424lb 3x 2 & 200/440lb 4 x 2 2″ deficit deadlift 3 x 5 125kg/275lb Assistants: Banded good mornings (pulling from bottom and front) 3 x Read More »
