I learnt a very good lesson recently on the value of weight control before competition. I had been training heavy with the 3 Power-lifts when I was invited by the Australian Sumo Association to Fly to New Zealand to compete as a Middle Weight. My normal weight is 125kg for Power Lifting and Middle Weight Read More »
Suomenennätykset on nyt päivitetty SM kisan tuloksilla. >Tästä Suomenennätyksiin Suomenennätyksiä kirjataan tästä lähtien myös “One Ply” luokassa, eli luokka jossa sallitaan ainoastaan 1 kankaiset tukevat varusteet. SM kisassa tehtiin myös alla olevan listan mukaan ME ja EE tuloksia, jotka on toimitettu eteenpäin USA:han ja Venäjälle päivitettäväksi. WORLD AND EUROPEAN RECORDS RAW POWERLIFTING Viitala Kauko, men Read More »
Bench! warm up 4 board press– 3 x 1 (slingshot) 245lb, 335lb, 445lb, 535lb 3×1 Reverse band bench w/ 1 board– 3 x 1 (METAL jack shirt) 845lbs 3 x 1 Floor press w/ rev. band- 3 x 1 (slingshot) 445lbs 3 x 1 assistants over head press- 6 x 3 135lb 3 x 3, Read More »
bench press RAW 20 kg*12 30 kg*8 40 kg*5 50 kg*5 60 kg*5 on board 3 cm: 65 kg+ 10 kg bands*3 70 kg + 10 kg bands*2 75 kg+ 10 kg bands*2 on board 7 cm: 80 kg+ 10 kg bands*2 90 kg+ 10 kg bands*1 Gear: 80 kg*1 on board 7 cm 90 kg*1 on board 3 cm 100 kg*1 on board 3 cm 95 kg*1 Read More »
High-speed bench press 20 kg*12 30 kg*8 37 kg + over 30 kg bands *3*9 sets french press 15*12*3 Biceps lifting (barbell) 20kg*15*3 30 kg*10*2 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 Read More »
Front squat 20 kg*12 30 kg*8 40 kg*5 50 kg*3 60 kg*3 70 kg*3 80 kg*3 90 kg*1 101 kg*1 80 kg*3*3 lunges with dumbbells 20 kg*12*6 sets lunges with dumbbells 12*5 sets
Bench Press 20 kg*12 30 kg*5 40 kg*5 50 kg*5 60 kg*5 65 kg*2*3 sets from the board 3 cm 70 kg*2*2 sets 80 kg*1 gear 80 kg*2 from the board 8 cm 90 kg*2 from the board 8 cm 105 kg*2 from the board 8 cm 110 kg*2 from the board 8 cm 115 kg*2 from the board 10 cm 120 kg*2 from the board 10 cm dumbbell bench Read More »
I do powerlifting without steroids because: 1. I am too young 2. I want to have a female voice 🙂 3. Steroids are prohibited in my country 😀 So every day I have to consume a huge amount of sports nutrition supplements I am taking: vitamins, fish oil, amino, BCAA, Glutamine,CLA (Conjugated Linoleic Acid), Creatine, Read More »
Box Squat with bands 20 kg*12 30kg*5 40 kg*5 50 kg*5 53 kg + over 60 kg bands *2* 8 sets hyperextension ABS
High-speed bench press 20 kg*12 30 kg*8 35 kg + over 30 kg bands *3*9 sets french press 15*12*3 Biceps lifting (barbell) 20kg*15*3 30 kg*10*2 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 Read More »
