Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*3 60 kg*3*3 with a pause 70 kg on board 4 cm 80 kg on board 4 cm*1*2 gear 90 kg*1 on board 8 cm 95 kg*1 on board 3 cm 100 kg*1 102,5 kg*1 (my record) Biceps lifting (dumbbells) 8 kg * 15 reps Read More »
Warm Up Squat– with chains WU with 225, 315 245lb + 4 chains (160-180lbs) 3×3 275lb + 4 chains (160-180lbs) 3×3 300lb + 4 chains (160-180lbs) 3×3 Deadlift– rev bands 2 bands, 645lb 6 x 3 assistants arch backs 2×8 single leg RDLs 35lb DB 2×8 leg curls 2×8 abs Warm down sled pull Later in Read More »
Box Squat with bands 20 kg*12 30kg*5 40 kg*5 50 kg*5 75 kg*3*9 sets training Hamstring hyperextension 12*5 sets (32 kg) ABS
Warm up Squat – rev. band Raw 535 x3 ; 575 x 3 ; 585 x 3 ; 605 x 3 ; 625 x 3 Deadlift – conventional/ raw/ with black bands off blocks 315lbs 6×3 Deadlift – sumo/ briefs/ .5in deficit 335 2 x 2 355 2 x 2 375 2 x 2 Read More »
Warm up Bench Rev. band press/2 bd/ 645lb — w/ slingshot 3 x 3 3 bd press/425lb — w/ slingshot 3×3 Rev. band floor press/ 535lb — w/ slingshot 3×1 assistants Decline bench 185lbs 3×8 seated overhead DB press (rehab) 20s, 25s, 30s x10 tricep extensions hand stands 😛 warm down // abs Read More »
High-speed bench press 20 kg*12 30 kg*8 30 kg + over 50 kg bands *3*9 sets 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 Read More »
Squat RAW 20*12*3 40*5 50*5 60*3 70*3 80*3 90*3 100*2 110*2 125*1 130*2 gear 120*2 130*2 140*2 155*3*2 160*2 light deadlift RAW 50*3 80*2 100*2 110*1
Warm up Bench w/ chain bar, 135 2×5 135lb + 1 med. chain & 1 lg chain each side 9×3 Bench w/ red micro minis 205lb 6×1 assistants dumbbell bench on med ball 60lb DB 2×10 overhead machine press 3×3 plate raises 2×15 overhead DB press 2×10 Triceps: close grip press 2×10 push downs rope 2×15 Read More »
Bench Press RAW 20 kg*12 30 kg*5 40 kg*5 50 kg*5 60 kg*3 62 kg*3 with pause*3sets 65 kg*2*2 sets gear 90 kg*2 on a board of 7 cm 90 kg*2 on a board of 3,5 cm 95 kg*1 with pause *4 sets +long training biceps
warm up Squat to a box- METAL jack briefs 9×3 315lb + 4 chains 3×3 335lb + 4 chains 3×3 365lb + 4 chains 3×3 Deadlift reverse bands 605lb 6×2 Assistants Arch backs 3×8 step ups w/ dumbbells 3×10 single leg RDL w/ dumbbells 3×7 Warm down Sled pulls Squats felt very good! It Read More »
