RAW squat 20 kg*12 40 kg*5 60 kg*10 70 kg*9 80 kg*8 90 kg*7 100 kg*6 110 kg*5 120 kg*4 130 kg*3 140 kg*2 150 kg*2 140 kg*2 130 kg*3 120 kg*4 110 kg*5 100 kg*6 90 kg*7 80 kg*8 70 kg*9 60 kg*10 ____________________ the total tonnage 9990 kg ABS training
warm up Squat bar 2 x 3 150 2 x 3 briefs –> 240 2 x 3 330 x 3 330 + 3 chains 5 x 3 350 + 3 chains 2 x 2 Deadlift- rack (briefs) 335 x 3 425 2 x 2 475 2 x 2 505 3 x 2 warm down Read More »
Bench press RAW 20 kg*12 40 kg*5 60 kg*3 68 kg*2*2 79 kg*1*3 sets on board 8 cm: 85 kg*1 90 kg*1 96 kg*1 102 kg*1 Gear 100 kg*1 on board 3 cm: 110 kg*1 112,5 kg*1 115 kg *1 *2
warm up Bench bar x 5 95 x 5 135 2 x 8 145 2 x 8 155 2 x 7 165 4 x 5 145 2 x 7 pause assistants flies 4 x 12 shoulder press DB 4 x 14 lateral raises 3 x 10 bicep curls 2 x 24 hand stand pushups 3 Read More »
I did not write for a long time to blog, I had a month recovery period with slight weights and sports nutrition without 🙂 and my training was not anything interesting. Now I’m starting a new preparation, so write starts again 🙂 my system is the same, but I will try to diversify it and Read More »
warm up squat bar x 5 150 2 x 5 briefs– 240lb x 2 290lb x 2 330lb + 2 chains 2 x 2 380lb +2 chains 3 x 2 400lb + 2 chains 7 x 2 330lb + 2 chains 2 x 4 Deadlifts sumo in briefs 245 x 2 335 2 x 2 Read More »
warm up stretch Bench bar x 5 95lb x 5 135 x 4 155 x 2 185 x 2 225 x 2 (maddog) Shirt (2 board) 225 + 2 chains x 2 245 + 2 chains x 2 275 + 2 chains 3 x 2 295 + 2 chains 3 x 2 315 + 2 chains 3 x 2 Read More »
warm up Squat- safety bar (raw) bar x 8 180lb 2 x 5 230lb x 5 270lb x 5 320lb 3 x 4 230lb x 6 medium wide stance (to work on weakness) 230lb 3 x 6 Deadlift- rack; sumo stance 225lb x 3 315lb x 3 405lb 2 x 3 441lb 2 x 3 495 x Read More »
warm up Squat bar x 8 135 2 x 8 175 2 x 6 225 2 x 6 275 x 6 315 3 x 4 drop set with med-wide stance (weak points) 225 3 x 6 Deadlift– rack 225 x 3 315 x 3 405 6 x 3 RDLs 35s 2 x 10 45s x Read More »
warm up Bench- wide/med. grips bar 95lb 2 x 8 135 lb 2 x 8 155lb 2 x 8 165 2 x 8 185lb x 3 200lb x 2 assistants flies 3 x 15 10s, 15s, 20s seated shoulder press 2 x 12 30s; 40s x 8 lateral raises 3 x 15 bicep curls 25s Read More »
