High-speed bench press 20 kg *12 30 kg* 3 repetitions + ≈ 40 kg bands *9 sets Bench press in equipment 70 * 1 (on board 10 cm) 90* 1 (on board 10 cm) 100*2 ( on board 8cm) 110*2 ( on board 8cm) 110*1 ( on board 3cm) Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) Read More »
Squat RAW 20 kg*12 40 kg*8 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2*2 sets My first Squat equipment ( straps down) 80 kg*2 100 kg*2 130 kg*2 150 kg*2 165 kg*2 Hyperextension 20*5 sets РУССКАЯ ВЕРСИЯ Присед без экипировки 20 kg*12 40 kg*8 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2 повторения* 2 подхода Мой первый присед в экипировке ( со спущенными лямками) 80 kg*2 100 kg*2 130 kg*2 Read More »
Welcome Derek!
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5 58 kg*2*2 67,5 kg*1*3 72,5 kg*1 (on board 8 cm) 77,5 kg*1 (on board 8 cm) 82,5 kg*1 (on board 8 cm) 87,5 kg*1 (on board 8 cm) 92,5 kg*1 (on board 8 cm) Triceps in the block simulator 15*5 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 3 kg*12 4 kg*12 5 kg*12 6 kg*12 7 kg*12 8 kg*12 9 kg*12 10 kg*12 11 kg*12 Read More »
Squat: 145 3×1, 165 3×1, 185 3×1, 185 3×1, 205 Wraps + ½ squatter 3×1, 225 3×1, 245 3×1, 215 4×1. Legpress (one leg) 10×5, (both leg) 12×3
WPC EM kisat, Baku Azerbaijan, 11-15.6.2014. Hienot kisat tulossa, tästä kisainfoon.. Halukkaat EM kisaan lähtijät, muistakaa ilmoittautua ajoissa. Lähetämme koko joukkueen tiedot kilpailujärjestäjälle, joka lähettää meille kutsun visumia varten. Vanhat kisanäytöt riittävät. Tiedustelut sähköpostilla ano@gometal.com tai minna@gometal.com
Sumo Deadlift 160 5×1 180 5×1 200 4×1 220 3×1 Sumo deadlifter gear ½ -> 240 3×1 260 3×1 Romanian deadlift Abs
Box Squat with chains 20 kg*12*2 20 kg+32 kg chains 30 kg +32 kg chains 40 kg+32 kg chains 50 kg+32 kg chains 63 kg+32 kg chains Light Deadlift 50 kg*5*3 60 kg*3*5 80 kg*3 +16 kg chains 100 kg*1*2 +32 kg chains Reverse Hyperextension 12*5 sets High jump ABS training РУССКАЯ ВЕРСИЯ Присед на ящик с цепями 20 kg*12*2 20 kg+32 kg цепей 30 kg +32 kg цепей 40 kg+32 kg цепей 50 Read More »
WPC SUOMENMESTARUUSKILPAILUT 24.-25.5 POWERLIFTING – BENCH PRESS – DEADLIFT FULL GEAR – RAW TIMMIX AREENALLA HELSINGISSÄ Onnittelut mestareille! Iso kiitos kaikille, jotka jollain tavalla osallistuitte tähän tapahtumaan, jossa oli hyvä meininki koko viikonlopun ajan. >> RESULTS >> PICTURES
High-speed bench press 20 kg *12 30 kg* 3 + ≈ 40 kg bands 35 kg* 3 repetitions + ≈ 40 kg bands *9 sets Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 8 kg * 15 reps * 4 sets 12 kg*15*4 sets 15 kg*20*3 sets Seated Dumbbell Press 12 kg * Read More »
