Raw squat
warm up squat bar x 6 135 x 6 185 2 x 5 225 2 x 15 135 3 x 10 (wide stance) assistants GHR 3 x 12 single leg RDL 3 x 8 leg curls 3 x 10 pull ups 2 x 3 (unassisted :D) supinated bentover rows 2 x 15 abs roll outs Read More »
Raw Bench
warm up Bench bar x 5 95 x 5 135 x 5 155 x 5 165 x 5 175 x 5 185 x 5 185 x 1 175 x 1 165 x 1 155 x 1 135 x 16 assistants fly’s 3 x 10 strict press 5 x 2; 1 x 10 preacher curls 3 Read More »
Equipped bench
Warm Up Bench bar x 5 95 x 5 135 x 3 165 x 2 185 x 1 slingshot–> 225 x 1 shirt–> 275 x 2 (3 bd) 315 x 1 (2 bd) shirt & reverse band (1 bd)–> 405 x 1 455 x 1 475 x 1 500 x 1 NO BOARD; TO CHEST Read More »
Speed bench press with bands
Speed bench press with bands 20 kg*12 20 kg+30 kg bands*3 30 kg+30 kg bands*3 40 kg+30 kg bands*3 45 kg+30 kg bands *3*9
Sumo squat
Sumo squat 20 kg*12 40 kg*8 60 kg*8 80 kg*8 100 kg*4 115 kg*3 125 kg*3 Knee wraps: 135 kg*1 145 kg*2 155 kg*2 165 kg*2 175 kg*1 Gear (straps down) 175*1 185*2 Deadlift 50 kg*5 80 kg*5 100 kg*2 107.5 kg*2 120 kg*2140 kg*2 gear: 150 kg*1 160 kg*1*2sets ABS
Equipped squat! 3 weeks out
warm up Squat bar x 5 150 2 x 3 200 x 1 briefs–> 240lb + 80lb chain x 2 290lb + 80lb chain x 2 330lb +80lb chain x 1 briefs & suit–> 420 + 80lb chain x 1 470 + 80lb chain x 1 straps up–> 510 + 80lb chain x 1 540 + 80lb Read More »
Bench press
Bench press 20 kg*12 40 kg*8 50 kg*5 60 kg*5 70 kg*3 80 kg*3 90 kg*2 90 kg*1 Gear on board 8 cm: 100 kg*2 on board 3 cm: 110 kg*3 115 kg*1*2 110 kg*2 110 kg*1 board 8 cm: 122 kg*2 133 kg*2
Squat with chains(36 kg)
Squat with chains(36 kg) 20 kg*12 20 kg+chains *4 40 kg+ chains*5 50 kg+chains *3 70 kg+chains*3 83 kg+chains*3*9sets Deadlift with chains (36 kg) 50 kg*5 80 kg+chains*1 110 kg+chains*2*6 Goodmorning 36 kg*12 60 kg*12*4
Speed bench press
Speed bench press 20 kg*12 20 kg+30 kg bands*3 30 kg+30 kg bands*3 40 kg+30 kg bands*3*8 sets
Sumo squat
Sumo squat 20 kg*12*2 50 kg*8 80 kg*8 100 kg*5 115 kg*3 125kg*2 gear 140 kg*2 160 kg*2 180 kg*1 195 kg*1 207 kg*1 217 kg*1
