Squat
Squat RAW 20 kg*12*3 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2 110 kg*2 120 kg*2 gear 130 kg*2 140 kg*2 155 kg*2 170 kg*2 185 kg*1 193 kg*1
Deadlift training!
warm up Speed Squat– briefs 225 x 3 315 x 3 365 2 x 2 405 2 x 2 425 x 1 Deadlift- off blocks; in briefs 315 3 x 3 365 2 x 2 385 2 x 2 405 3 x 1 Deadlift– from floor; in briefs 365 2 x 2 385 2 x Read More »
light High-speed bench press
High-speed bench press 40+32 kg bands*3*6sets Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps 5kg * 15 reps 14 kg*15*4 sets 16 kg*20*3 sets small training. because it can not be loaded back before tomorrow’s heavy squat…
bench training
warm up bench bar x 5 95 x 5 135 2 x 6 155 2 x 4 175 2 x 3 185 2 x 3 bench– slingshot 205 2×2 225 2 x 1 drop set to 135 x 5 , 155 x 5 assistants DB med ball press 55s 2 x 15; 50 x 15 lateral Read More »
Bench Press
Bench Press RAW 20 kg*12 30 kg*8 40 kg*5 50 kg*5 60 kg*2*2 with a pause 70 kg*1*2 with a pause on board 8 cm 75 kg*1 80 kg*1 85 kg*1 90 kg*1 gear 95 kg*1 on board 8 cm 100 kg*1 on board 3 cm 100 kg*1 103 kg*1 105*kg 1 (my record)
Raw squat training
warm up Squat 135 x 8 175 x 6 225 x 6 275 x 5 (start with knee sleeves) 295 x 5 (start with knee sleeves and belt) 315 4 x 3 345 x 2 365 x 1 375 x 1 Deadlift– reverse band ( 1 band) 445 6 x 2 sumo stance 445 Read More »
High-speed squat with chains and deadlift
High-speed squat 20 kg*12 30 kg+32 kg*5 50 kg+32kg*5 60 kg+32 kg*2*9 Deadlift with bands (gear) (from below -45 kg, from above -30 kg) 100 kg*2 130 kg*2 140 kg*2 150 kg*2 160 kg*2 170 kg*1 180 kg*1 190 kg*1 200 kg*1 (my record) 170 kg*1*3
High-speed bench press
High-speed bench press 33kg+50 kg bands *3*9 sets hold barbell 20 kg * 90 kg bands Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps 5kg * 15 reps 14 kg*15*4 sets 16 kg*20*3 sets Standing dumbbell shoulder swings 5kg *12 reps 8kg *12 reps 10kg *12 reps 12kg Read More »
Deadlift
Deadlift 20 kg*12 50 kg*5 70 kg*3 80 kg*3 90 kg*3 100 kg*2 110 kg*2 120 kg*2 130 kg*1 140 kg*1 150 kg*1 160 kg*1 167,5 kg*1 (made a small mistake with the knees) squat RAW 90 kg*3 100 kg*3 110*3 123 kg*3
Bench Training 7/1/14
Happy July! 🙂 warm up Bench– raw WU- bar 135lb x 4 175lb 4 x 4 Bench– slingshot 175lb + 2 chains 3 x 2 195lb + 2 chains 2 x 2 w/ red micro mini bands 245lb 4 x 1 assistants machine press 3×10 dumbbell press 2×8 plate raises 2×10 overhead press DB Read More »
