Raw squat & deadlift training
warm up dynamic stretching Squat raw, openers bar x 5 135 x 5 185 x 4 225 x 3 275 x 3 315 x 1 330 x 1 185 x 6 185 2 x 5 (med-wide stance) Deadlift 135 x 3 225 2 x 2 315 x 2 x 1 405 2 x 1 assistants single Read More »
Bench press
Bench press RAW 20 kg*12*2 30 kg*8 40 kg*5 50 kg*5 60 kg*4 with a pause 68 kg*3*3 with a pause 73 kg*2*2 with a pause gear 100 kg *1 on board 8 cm*1105 kg *2 on board 3 cm*1 100 kg *1 on board 8 cm*1 105 kg *2 on board 3 cm*1 105 Read More »
Perinteiset METAL Gym joulukista Juvalla 13.12.2014
Kaikki mukaan tähän perinnekisaan! Luvassa myös paljon muuta toimintaa, yleisökilpailuja, jne.. Klikkaa tästä kisainfoihin.
Box Squat with bands
Box Squat with bands 20 kg*12 20 kg+50 kg bands*3 50 kg+50 kg bands*3 75 kg+50 kg bands*2*9sets Deadlift 80 kg *3*9
Equipped squat and deadlift
warm up squat bar x 3 150 2 x 3 briefs–> 240 x 3 330 x 2 420 x 2 suit & briefs (straps down) 420 + 2 chains x 2 470 + 2 chains 4 x 2 straps up 560 x 1 580 2 x 1 deadlift (red micro mini bands) 135 x 3 Read More »
Raw bench
warm up stretching Bench bar x 5 135 2 x 5 145 x 5 155 2 x 5 165 2 x 5 assistants strict press 4 x 12 flies 4 x 12 seated overhead press 3 x 10 bicep curls 3 x 22 tricep extensions 3 x 12 Short workout today since I hip such Read More »
Squat and deadlift
Squat RAW 20 kg*12 40 kg*10 80 kg*5 100 kg*3 110 kg*2 120 kg*2 125 kg*3 10 kg*3 135 kg*3 Deadlift RAW 50 kg*5 80 kg*3 110 kg*3 130 kg*1 gear 140*1 155*1 167.5*1 180*1 190*0 190*1 185*1
Bench press
Bench press RAW 20 kg*12*2 30 kg*8 40 kg*5 50 kg*5 60 kg*5*2 68 kg*2*2 70 kg*1 with a pause 77 kg*1*3 sets with a pause 85 kg*1 on board 8 cm 91 kg*1 on board 8 cm 100 kg*1 on board 8 cm gear 100 kg *1 on board 8 cm*2 100 kg *2 Read More »
raw squat and deadlift
warm up foam roll Squat bar 135 2 x 5 185 2 x 5 225 2 x 5 275 x 4 315 3 x 4 275 2 x 4 pause 225 2 x 5 pause Deadlift (sumo) deficit 135 x 5 185 2 x 5 225 2 x 5 315 4 x 2 assistants RDLs Read More »
Box Squat with bands
Box Squat with bands 20 kg*12 20 kg+50 kg bands*3 50 kg+80 kg bands*5 70 kg+80 kg bands*3 60 kg+80 kg bands *2*8 Deadlift 50 kg + 16 kg chains*3 sets 90 kg*2*3 90 kg*1 ABS
