Speed Bench press 20 kg*12 20 kg+30 kg bands*6 30 kg+30 kg bands*3 40 kg+30 kg bands*3 47.5 kg+30 kg bands*3 bench sitting in the smith machine 20 Kg*20 30 kg*15*2 20 kg*12*3 30 kg*15 20 kg*10 bench dumbbells sitting 12 kg*15*2 9 kg*10 9 kg*8 9 kg*13 9 kg*14 back and biceps training
Squat with reverse bands RAW (- 50 kg) 20 kg*10 50 kg*20 60 kg*15 90 kg*10 100 kg*8 120 kg*5 140 kg*3 160 kg*2 180 kg*1 200 kg*1*2 210 kg*1 220 kg*1 Dwadlift 60 kg*4 90 kg*3 100 kg*2 120 kg*1 140 kg*1*3 150 kg*1
Bench press RAW 20 kg*12 30 kg*10 40 kg*10 50 kg*5 60 kg*5 70 kg*5 75 kg*3 80 kg*1 80 kg*2 on board 3 cm: 80 kg*3*2 Gear on board 3 cm 110 kg*2 110 kg*1 115 kg*1 120 kg*1 bench sitting in the smith machine 20 Kg*20 30 kg*15*2 20 kg*12*3 30 kg*15 20 Read More »
This month has been crazy busy. I have so much going on, it is hard keeping up. Everything from dance recitals, tennis lessons, chorus concerts, field trips to end of schools awards is all happening this month. It makes it tough to get my workouts in so that I will be ready for this meet Read More »
Box squat 20 kg*12*2 20 kg+50 kg bands*5 40 kg+50 kg bands*3 20 kg+60 kg bands*3 40 kg+60 kg bands*3 50 kg+60 kg bands*3 squat suit (straps down) 60 kg+60 kg bands*2 70 kg+60 kg bands*2 90 kg+60 kg bands*2 80 kg+60 kg bands*9 sets Deadlift raw 60 kg*5 90 kg*5*2 100 kg*4*2 110 kg*5*2 Read More »
Bench press 20 kg*12 20 kg+30 kg bands*6 30 kg+30 kg bands*3 40 kg+30 kg bands*3 50 kg+30 kg bands**3 55 kg+30 kg bands*3 50 kg+30 kg bands*3 47.5 kg+30 kg bands*3 dumbbell bench press 12 Kg*21 16 kg*16 18 kg*15 bench dumbbell sitting 9 kg*15*3 Bench sitting in Smith’s simulator 20 kg*20 30 kg*15 Read More »
Deadlift RAW 50 kg*8 80 kg*5 90 kg*4 100 kg*5 110 kg*4 120 kg*2 130 kg*1 140 kg*1*2 gear 120 kg*1 140 kg*1 150 kg*1 160 kg*1*2 squat RAW 50 kg*10 80 kg*5 100 kg*3 120 kg*3 130 kg*3
Bench press RAW 20 kg*12 30 kg*10 40 kg*10 50 kg*5 60 kg*5 70 kg*3 75 kg*3 80 kg*2*2sets on board 10 cm: 90 kg*3 100 kg*3 Gear on board 10 cm: 100 kg*2 110 kg*2 120 kg*2 130 kg*1 140 kg*1 150 kg*2 record dumbbell bench press 12 Kg*12 16 kg*12 12 kg*15*2sets bench Read More »
Box squat 20 kg*20 20 kg+40 kg bands*5 40 kg+40 kg bands*3 20 kg+60 kg bands*3 40 kg+60 kg bands*2 50 kg+60 kg bands*2 60 kg+60 kg bands*2 70 kg+60 kg bands*2 In this attempt, I felt a sharp pain in my hip, which lasted all exercise. I had to put a foot narrower 🙁 Read More »
Warm up! Squat (against band) in single ply briefs 150 x 2 200 x 2 250 x 1 290 x 1 330 x 1 380 x 1 400 x 1 assistants back extension + row lunges w/ SSB +chains oblique twists seated banded good mornings conditioning: sled pulls 3 x 50yd (up and back) Read More »
