Sumo squat
Sumo squat 20 kg*12* 40 kg*8 60 kg*10 80 kg*5 100 kg*5 115 kg*3 125kg*3 140 kg*3 155 kg*2 gear 165 kg*2 180 kg*2 200.5 kg*2*2 sets Deadlift 50 kg*5 90 kg*5 110 kg*4 130 kg*3 gear 130 kg*1 145 kg*1 165 kg*2
Bench press
Bench press 20 kg*12 30 kg*8 40 kg*8 50 kg*5 60 kg*5 70 kg*4 80 kg*3*2sets 87.5 kg*2 Gear on board 8 cm: 105 kg*1 115 kg*2 on board 3 cm: 120 kg*1 125 kg*1*2 sets on board 8 cm: 130 kg*2 135 kg*1 140 kg*1 Dumbbell bench press 16 kg*16*3 sets Triceps extension 15 Read More »
Raw Bench
warm up! Bench Press bar x 5 95 2 x 5 135 2 x 5 145 2 x 6 pause 155 2 x 6 pause 175 2 x 4 SPEED assistants flies 4 x 10 overhead press DB 3 x 10 lateral raises 3 x 12 incline rows 3 x 12 lat pull downs x 6; 2 x 15 one arm Read More »
Raw squat
Training: Squat Bar x 5 135 2×5 185 2×5 225 2×5 275 x3 315 4×3 **Drop sets for wide stance 135 2×6* Assistants RDLs (single leg) 4×8 Hypers 2×12 Glute-ham raises 2×10 Donkey kicks x20 SM donkey kicks 2×12 *Stretching* Conditioning: 3 mile breakdown Run 1 mile Jog/sprint 1 mile Jog 1 mile
Speed box squat
Box squat 20 kg*12 20 kg+50 kg bands*4 20 kg+80 kg bands *3 40 kg +80 kg bands*2 63 kg+80 kg bands *2 83 kg+80 kg bands *2*8sets Deadlift RAW 50 kg*3 80 kg*3 100 kg*2+18 kg bands *5 sets
METAL / WPC kilpailuja 2015
Tervehdys kaikille! 2015 vuoden SM kisoista on ollut paljon kyselyjä. SM kisoja kaavaillaan toukokuulle, mutta paikka on vielä avoimena. Ilmoitamme heti kun paikka ja päivämäärä toukokuulle varmistuu. Kaikki EM kisaan Latviaan kiinnostuneet lähtijät, ottakaa yhteyttä sähköpostilla ano@gometal.com. EM kisa on kesäkuussa Latvian Rigassa ja luvassa on kaikkien aikojen isoin EM kisa. > 2015 WPC EM-kisaifo Read More »
January 2015
January 2015 was the very busy for me … I have absolutely no free time. I work, train and go to court. (yes, the proceedings about the attack on me with pepper spray at the Russian championship in 2014 is not over yet) That is the essence of the Russian … I also decided to Read More »
Sumo squat
Sumo squat 20 kg*12*2 40 kg*8 80 kg*5 100 kg*5 115 kg*3 125kg*3 135 kg*1 145 kg*2 gear 155 kg*2 165 kg*2 175 kg*2*2 185 kg*2 187 kg*2 deadlift 50 kg*5 80 kg*4 100 kg*3 120 kg*2 140 kg*1 gear 150 kg*1 160 kg*1*2 165 kg*1
Speed bench press
Speed bench press 20 kg*12 30 kg*15 20 kg+30 kg bands*3 30 kg+30 kg bands*3 50 kg+30 kg bands*3 60 kg+30 kg bands*3*8 sets
Sumo squat
Sumo squat 20 kg*12 40 kg*8 60 kg*8 80 kg*5 100 kg*5 115 kg*3 125 kg*3 135 kg*3 150 kg*3 gear 160 kg*2 175 kg*2 185 kg*2 192.5 kg*2 deadlift 50 kg*5 80 kg*5 110 kg*4 130 kg*3 gear 130 kg*1 140 kg*1 150 kg*1 160 kg*1 170 kg*1
