METAL and IPF have signed the co-operation contract for next four years. The contract include the singlets, belts, knee sleeves and wrist wraps. All IPF approved METAL squat suits, bench shirts, deadlift suits and knee wraps are approved until the end of the year 2015. We (METAL) have been thinking a lot, what we do Read More »
Sumo squat 20 kg*12*2 60 kg*8 80 kg*5 100 kg*5 115 kg*4 130kg*3 135 kg*3 145 kg*3 Gear 160 kg*3 175 kg*2*2 Deadlift 50kg*5 90 kg*5 110 kg*5 130 kg*3 140 kg*1 Gear 140 kg*1 150 kg*1 160 kg*1 170 kg*1 Goodmorning 20 kg*12 40 kg*12 50 kg*12*5
Bench press 20 kg*12*2 40 kg*8 50 kg*5 60 kg*5*2 70 kg*3 on board 3 cm 80 kg*2 83 kg*3 90 kg*2 Gear on board 8 cm: 100 kg*2 110 kg*2 115 kg*1 on board 3 cm: 115 kg*1 120 kg*1*3sets 125 kg*1
warm up Squat bar x 5 150 x 3 200 x 3 briefs on– 240 + green bands (about 90lbs) x 2 290 + green bands x 2 330 + green bands 7 x 2 420 + green bands x 1 240 + green bands x 3 Deadlift-reverse band 335 x 3 385 x 3 Read More »
warm up bench bar x 5 95 x 5 135 x 5 145 3 x 10 95 2 x 12 close grip! assistants DB press 3 x 10 overhead DB press 3 x 10 plate raises 2 x 16 machine rows 3 x 10 1 arm DB row 2 x 10 abs conditioning: 30 Read More »
warm up Squat bar x 5 135 2 x 5 185 x 5 225 x 6 pause 275 4 x 4 pause 185 2 x 6 135 x 6 (wide stance) Deadlift- rack (below knee) 405 x 2 455 3 x 3 assistants split squats 3 x 10 hypers 3 x 10 single leg legpress 2 Read More »
warm up Bench bar x 5 95 x 5 135 x 5 155 + 1 chain x 2 To 1 bd: 165 + 1 chain 2 x 2 175 + 1 chain 2 x 2 185 + 1 chain 2 x 2 maddog –> 225 x 5 275 x 2 Shirt–> 3 bd 315 x Read More »
Speed box squat 20 kg*12 20 kg+50 kg bands*3 20 kg+80kg bands*2 50 kg+80kg bands*2 63 kg+80kg bands*2*12 sets Paused squat (7 s down +5 s pause) 50 kg+30 kg bands *3 sets Deadlift 50 kg*5 80 *3 100 *2 80 *3*5 Kneeling Jump 10 kg*3 sets Hip extension with bands 21 reps*5 sets
warm up Squat- (safety bar, briefs) bar x 5 170 x 2 220 x 2 briefs–> 260 + 80lbs chain x 2 310 + 80lbs chain 3 x 2 350 + 80lbs chain 7 x 2 Deadlift– Raw/blocks 245 x 3 335 x 3 385 + 40lbs chain x 2 425 + 40lbs chain x 2 Read More »
Speed bench press 20 kg*12 20 kg*15+30 kg bands 40 kg+30 kg bands*3*8sets Lifting barbell in the slope 50 kg*12 70 kg*12*3 Lifting dumbbell in the slope 20 kg*12*3 Biceps 18 kg*12*3 (concentrated) 20 kg*10*3 (concentrated)
