Perinteiset METAL Gym pikkujoulukilpailu nostettiin Juvalla 26.11.2016. Tämä perinnekilpailu järjestettiin jo 16 kerran. Ensimmäisen kerran sama tapahtuma järjestettiin jo 2001 Helsingin Pitäjänmäessä. Iso kiitos kaikille jotka jollain tavalla osallistuitte tapahtumaan.> Results
Warm up Bench Press- bar 2 x 5 95lbs x 5 135 x 5 155 x 3 185 x 2 Shirt–> 100lbs chains 225lbs + 100lbs chains x 2 3bd- 275lbs + 100lbs chains x 2 320lbs + 100lbs chains x 2 2bd– 330lbs + 100lbs chains x 1 340lbs + 100lbs chains x 1 1bd- 350lbs + 100lbs chains Read More »
Warm up Deadlift- Sumo 2-2.5in block pull 135lbs x 5 225lbs x 3 315lbs x 3 365lbs x 2 405lbs x 2 455lbs x 2 485lbs x 1 assistants sumo stiff leg 3 x 10 BB sissy squat 3 x 10 pause GHR 3 x 15 heavy reverse hyper 2 x 10 BB OH decline sit Read More »
Warm up- Bench Press– 2 second pause comp grip bar 2 x 5 95lbs 2 x 5 135 x 5 155 x 5 165 x 3 175 5 x 3 Assistants Ball press DB- 4 x 12 Tate presses 4 x 12 machine bent leg row 4 x 12 single arm banded lateral raises 4 Read More »
warm up High box Squat 135lbs x 4 225lbs x 4 315bs x 3 365lbs 2 x 3 405lbs 2 x 2 425lbs 2 x 2 455lbs x 2 Deadlift– Rack pull 1st pin conventional 135 x 3 225 x 3 315 x 2 365 x 2 405 2 x 2 425 2 x 2 Read More »
warm up: reverse hyper and abs Bench Press- 2 board 1RM in shirt bar x 5 95lbs 2 x 6 135lbs 2 x 5 155lbs x 5 165lbs x 5 185lbs x 4 shirt– 275lbs x 3 3bd– 315lbs x 3 335lbs x 2 2bd– 345lbs x 1 365lbs x 1 Assistants rolling DB tricep extensions 3 Read More »
Warm up- abs and reverse hyper Squat– 110lbs chain in suit, straps down bar + 110lbs chain 2 x 5 135lbs +110lbs chain x 3 225lbs +110lbs chain x 3 275lbs +110lbs chain x 3 315lbs +110lbs chain x 2 335lbs+110lbs chain x 1 suit straps down–> 365lbs +110lbs chain x 2 405lbs +110lbs chain 2 x 2 455lbs +110lbs chain Read More »
Warm Up: Single leg reverse hyper & leg raises Pin Press– thick pin closest to chest bar x 5 95lbs x 5 135lbs x 5 165lbs x 3 185lbs x 3 205lbs x 3 225lbs 4 x 3 135lbs 2 x 15 close grip Assistants machine pec flys 4 x 12 BB rolling JM press 4 Read More »
warm up- Abs and reverse hyper Front Squat bar 2 x 5 135 2 x 5 185 2 x 5 135 2 x 8 Deadlift– Conventional against doubled reds 135lbs + doubled reds x 3 225lbs + doubled reds x 3 275lbs + doubled reds 6 x 3 295lbs + doubled reds 3 x 3 Assistants snatch grip Read More »
warm up Bench- slingshot w/ chains bar 2 x 5 bar + 66lbs chains x 5 95lbs + 66lbs chains x 5 115lbs + 66lbs chains x 3 135lbs + 66lbs chains x 3 slingshot—> 185lbs + 66lbs chains 2 x 3 205lbs + 66lbs chains 2 x 3 215lbs+ 66lbs chains 2 x 2 Assistants close grip bench with Read More »
