Warm up Bench (against mini bands to 1 board) bar x 5 95 x 5 135 x 4 155 x 2 185 x 2 slingshot–> 225 x 1 245 x 1 275 x 1 Assistants football bar skull crushers + chain x 8 tate press narrow grip pushups kickbacks banded finishers! Conditioning:2 mile run; Read More »
Speed bench press 20 kg*12 20 kg+30 kg bands*5 30 kg+30 kg bands*5 40 kg+30 kg bands*3 52 kg+30 kg bands*3*8sets bench sitting in Smith’s simulator 20 kg*20 30 kg*2- 35 kg*15 30 kg*15*3
Squat RAW 20 kg*12*2 40 kg*8 60 kg*8 80 kg*5 100 kg*3 115 kg*2 133 kg*2 143 kg*2 suit (straps down) 150 kg*2 163 kg*2 173 kg*2 183 kg*3*3sets Deadlift 50 kg*5 80 kg*5 100 kg*5 130 kg*2*3 sets Gear 140*1 150*1*4 hyperextension +10 kg*15*5 sets
Well, its been a rough couple weeks. Since that last meet I had in March, I have been absolutely swamped with work, school, final graduating things, training, I did a meet in April (Women’s Pro Am) AND trying to sort life out for next year. Still haven’t gotten to that last one 😉 Training Read More »
Bench press RAW 20 kg*12*2 40 kg*10 60 kg*5 70 kg*3 75 kg*2*3sets 75 kg*3 85 kg*3*2 90 kg*3*2 Gear on board 10 cm: 100 kg*2 110 kg*2 120 kg*2 130 kg*1 140 kg*1 145 kg*1 Bench sitting in Smith’s simulator 20 kg*12 30 kg*12 30 kg*15 30 kg*1*2 sets Dumbbell bench press sitting 9 Read More »
I really wanted to do another meet this summer. I talked with my dad and we have planned to do the RPS Redemption Meet on May 30 in Fort Myers. It will be a long drive from Lake City to Fort Myers, dad says it will be at least 5 hours but I don’t care. Read More »
Squat 20 kg*12 20 kg+40 kg bands*5 20 kg+60 kg bands*5 40 kg+60 kg bands*3 55 kg+60 kg bands*2 75 kg+60 kg bands*2*11 sets Deadlift 50 kg*5 90 kg*4 120 kg*1 120 kg+15 kg bands*1*6 sets Grip training 50 kg*4*4 60 kg*3*2
Speed bench press 20*12 20 kg+30 kg bands*5 30 kg+30 kg bands*5 40 kg+30 kg bands*3 50 kg+30 kg bands*3*9sets Triceps extension 12 reps*4 sets Dumbbell bench press 12 kg*17 reps 18 kg*10 reps 18 kg*9 reps 18 kg*8 reps bench sitting in Smith’s simulator 40 kg*8*3sets swings to the side 8 kg*15*3 min row Read More »
Squat 20 kg*12*2sets 50 kg*8 60 kg*5 80 kg*5 100 kg*4 110*3 125 kg*3 140 kg*2 Gear (straps down) 160 kg*2 180 kg*2 190 kg*1 200 kg*1 Deadlift 60 kg*3 90 kg*3 100 kg*2 120 kg*1 140 kg*1 150 kg*1*2 130 kg*2
Once again I was lucky and I had left cold Russia, and went to China ^^ I spent 2 days in Hong Kong, resting, walking and eating fruit 😀 After that went to his work – shooting a TV show in Changsha. All this time I was not trained, it was a great vacation for Read More »
